16 Weeks to APF TX Challenge

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    No training today, but damn my hands have been hurting all day. Is it masochistic that I missed this feeling?
    M.Ed. Ex Phys

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    Quote Originally Posted by Rodja View Post
    Is it masochistic that I missed this feeling?
    Slightly
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    5/31 Upper

    Bench
    275x5
    315x3
    315x3

    Floor Press (+120# chain)
    135x8
    155x6x3
    185x2

    Cable Rows
    150x15
    180x12
    200x10
    220x10
    180x15

    Physically, I felt great today and had a good day at work as well, but that changed once I got under the bar. 315 felt very weird in my hands and adding on a shirt was not going to be a good idea. I think part of the problem was the kick in the balls from pulling a couple of days ago and with a small CNS hangover. This lackluster session means that I will have to really pull out some extra fua for Sunday when I throw on the Jack briefs.
    M.Ed. Ex Phys
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    That's some serious chain weight on those floor presses.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    That's some serious chain weight on those floor presses.
    They were really heavy at the top since I wasn't able to keep base with my feet, but they didn't have any impact on my lumbar.
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    6/2 Lower


    Squat
    405x3
    455x1
    495x1
    545x1
    585x1 (reverse band)
    625x1 (reverse band)

    GM
    225x10x2
    275x8
    315x7

    DB Shrugs/Short Band Side Bends (monster mini)
    85x15/15
    95x15/15

    First real squat day back in gear. I used my Jack briefs and played the weight by ear. My lumbar was still highly irritated and tight, so I wasn't sure how it was going to limit me. The last set was my projected opener and it was very smooth despite the discomfort. The suit is still to be determined over the next month or so.
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    You geared guys so cray.
    Don't worry, man, someday I'ma be nobody too.
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    BAND side bends? That's a good idea. I might bust those out right now. Those GMs are damn impressive. If I were doing those, I wouldn't have hurt myself and I would've easily finished the lift I hurt myself on.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by Swanson52 View Post
    You geared guys so cray.
    I'm one of the sane ones.

    Quote Originally Posted by herderdude View Post
    BAND side bends? That's a good idea. I might bust those out right now. Those GMs are damn impressive. If I were doing those, I wouldn't have hurt myself and I would've easily finished the lift I hurt myself on.
    I have some short bands that I seldom use and wanted to try something a little different for my core.
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    Quote Originally Posted by Rodja View Post
    I have some short bands that I seldom use and wanted to try something a little different for my core.
    I have ONE band. I'll probably have to double it.

    EDIT: The back didn't like doubling it. Choking up on it was plenty hard enough.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    I have ONE band. I'll probably have to double it.
    I originally bought some of the short band for speed bench work, but rarely implement that into my training anymore. It would be hard to double them as they're only 12" long.
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    Oh, I'm sure yours is hard enough, mine is about three feet long. That is awfully short.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Oh, I'm sure yours is hard enough, mine is about three feet long. That is awfully short.
    I like the monster minis for them, but have used the lights in the past as well.
    M.Ed. Ex Phys
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    Quote Originally Posted by herderdude View Post
    Oh, I'm sure yours is hard enough, mine is about three feet long. That is awfully short.
    http://www.flexcart.com/members/elit...d=495&pid=3256

    short
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    Looking at the tension chart and doing some air side bends with a cloth tape in my hand, I'm seeing that lights would be brutal. Something like 90 at the bottom and 120 at the top. Not that monster mini's would be fun, either.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Looking at the tension chart and doing some air side bends with a cloth tape in my hand, I'm seeing that lights would be brutal. Something like 90 at the bottom and 120 at the top. Not that monster mini's would be fun, either.
    I just clicked on the first short band I found..
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    I was out of town and couldn't do my upper-body session on Tuesday.

    6/5 Lower

    Worked up 565x1x2
    605 FAIL

    SLDL (+120# chain)
    225x10
    275x8
    315x7
    315x10

    Unilateral LP
    270x15x4

    Band Trunk Rotations (light)
    50 reps

    I was feeling saucy and attempted 605, but lost the grip about 3" from lockout. I never broke form during the attempt and, although it didn't have great speed, it looked beautiful from a technique perspective (sans the drop). I really need to step up my grip training as I've had enough of this grip failing on my top-end pulls when I am otherwise strong enough to get well over 600. The SLDL with chains was a new feeling and they really force you to come up with big speed and keep a tight core.
    M.Ed. Ex Phys
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    6/7 Upper

    Bench
    225x5
    275x3
    315x3
    Added Shirt
    405x1 (3-board)
    455x1 (3-board)
    455x1 (2-board)
    425x1 (1-board)
    435x1 (1-board)

    OHP
    135x8x3
    135x6

    HS Rows (both arms concurrently; weight per arm)
    135x12x3
    160x10

    Y/Pullaparts (mini)
    20x8/15
    20x8/15
    20x8/15
    20x8/15

    I wanted to start working to lower boards earlier in this cycle than the previous meet and did just that today. I didn't hit a PR, but they all felt good and looked smooth. It's extremely important for me to build my confidence up in my bench and hitting these sets to lower boards at this point is a great start for me.
    M.Ed. Ex Phys
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    Good lookin session man. I may venture to a 1-board on Tuesday if I'm not feeling horrible.
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    Quote Originally Posted by Sean1332 View Post
    Good lookin session man. I may venture to a 1-board on Tuesday if I'm not feeling horrible.
    You just have to do it. I didn't plan on going to a 1-board tonight, but I wanted to get a better idea of where my opener will be in August. It looks like it's going to be 424 and hopefully get somewhere in the 450s.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post

    You just have to do it. I didn't plan on going to a 1-board tonight, but I wanted to get a better idea of where my opener will be in August. It looks like it's going to be 424 and hopefully get somewhere in the 450s.
    I have Herder's Rage coming in Monday so I'll give it a test drive Tuesday.

    I bet you'll get ~450 up easy next meet.
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    Quote Originally Posted by Sean1332 View Post
    I have Herder's Rage coming in Monday so I'll give it a test drive Tuesday.

    I bet you'll get ~450 up easy next meet.
    It's a matter of groove and tightness; if I can optimize both of these at the meet, 451 is on the radar.
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    how do you like the hs rows?

    we have one at my gym but i've never touched it...
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    Quote Originally Posted by napalm View Post
    how do you like the hs rows?

    we have one at my gym but i've never touched it...
    I do them when I don't have the gas for free weight rows. I'm not a huge fan of fixed angle stuff, but its better than nothing. I'm not in gear shape yet and lower boards especially take it out of me.
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    I saw an Andy Bolton dvd the other day that mentioned him doing HS rows with 200 kg. He's unreal.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    6/9 Lower

    Squat
    Worked up 605x1

    Walking DB Lunges
    65x10x4

    Hypers/Donkey Calf Raises
    BWx15/260x15
    BW+45x15/300x15
    BW+90x15/300x15
    BW+90x15/340x15

    Ab Wheel
    BWx10x4

    Suit is on the way so this is the last briefs-only session for this cycle. I went straight weight today and I looked better than last week and my speed was better. I'm slightly switching my assistance philosophy in that I'm doing slightly less posterior chain stuff and shifting more energy into my quad and calf training. My calves were constantly bugging me last cycle and I neglected the hell out of them. Lesson learned.
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    65lb lunges, no thank you. I'd be sweatin bullets.

    When/how do you recommend working in the reverse hyper? Honestly never used it before.
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    Quote Originally Posted by Sean1332 View Post
    65lb lunges, no thank you. I'd be sweatin bullets.

    When/how do you recommend working in the reverse hyper? Honestly never used it before.
    1-2x/week.

    It takes a little time to get used to the technique and groove of it, but it really helps to alleviate compression of the spine and strengthen the hell out of the lumbar.
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    Quote Originally Posted by Rodja View Post

    1-2x/week.

    It takes a little time to get used to the technique and groove of it, but it really helps to alleviate compression of the spine and strengthen the hell out of the lumbar.
    I'll be hoppin on this week then.
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    Quote Originally Posted by Sean1332 View Post
    I'll be hoppin on this week then.
    I wish I still had access to a GHR and a reverse hyper. Doing GMs every week gets old after awhile and could use some variety.
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    <----has been trying to talk gym owner into buying a ghr for a couple months now. I keep telling him it won't get tore up, I'll prolly be the only person in the gym who knows what it is...
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    You guys are making me scared to move. I've been so spoiled at a private gym with everything i'm terrified to have to go to a fitness center after I move and not have anything.. Ie: rev hyp, ghr,mono, specialty bars, oly bars, bumper plates etc
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    Where's the next meet brochacho? Lengthy thread so excuses my ignorance
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    Quote Originally Posted by StephenGarcia View Post
    Where's the next meet brochacho? Lengthy thread so excuses my ignorance
    August 3rd.
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    6/11 Upper

    OHP
    135x8
    155x7
    165x5
    135x12

    DB Rows
    145x22

    Flat DB Press
    75x15
    90x8x2

    Tate Press/DB Curls
    40x10/40x8
    40x9/40x8
    40x8/40x8

    Band Facepulls/Band Pressdowns/Side Laterals
    15/15/35x15
    15/15/35x12

    Started out really strong, but kinda blew my wad after the DB rows. OHP is getting better every week and this is easily the healthiest my shoulders have felt in well over a year. Everything is going well so far outside of some lingering back tightness that I can't seem to shake.
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    OHPing got a lot stronger man. Should give you a nice carry over to your bench
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    Quote Originally Posted by Sean1332 View Post
    OHPing got a lot stronger man. Should give you a nice carry over to your bench
    The shoulder health alone will pay dividends and allow to push the pressing assistance work harder.
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    Those Donnie Thompson maneuvers are paying off
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Quote Originally Posted by rob112 View Post
    Those Donnie Thompson maneuvers are paying off
    Which are you doing?

    I've been setting the hips, and shoulders and it feels great to put that band in my pec delt tie in.
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    Quote Originally Posted by aceroni View Post

    Which are you doing?

    I've been setting the hips, and shoulders and it feels great to put that band in my pec delt tie in.
    I do that and I try to attempt this the best I can with what I have.
    http://m.youtube.com/watch?v=mgWA1f3xsvs
    I need to get a fat band. I only have mini's and micro's. Aside from that I will do do other stuff from supple leopard from time to time.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  

  
 

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