16 Weeks to APF TX Challenge

Page 4 of 19 First ... 23456 ... Last

  1. Quote Originally Posted by Rodja View Post
    I have no problem with the rant. While I enjoy dabbling in different combinations, I realize that the most important part is still to train your ass off. If people spent 1/10 the time that they do in the anabolics section looking at training, they'd actually get somewhere instead of treading water.
    I think dabbling is good too...it's these crazy, 8 compound cycles that make my brain hurt. No, you don't need cyp, prop, a dbol kicker into a 5 week run of winstrol, tapering off with 8 weeks of Anavar.

    I mean, if you don't dabble, you'll never optimize your own cycles.
    Don't worry, man, someday I'ma be nobody too.


  2. 5/7 Lower

    Sumo
    315x2x3
    405x3x3

    Oly Squat
    225x5
    275x5
    325x4

    GM
    225x10x3
    255x7

    Walking DB Lunge
    60x12x2

    DB Side Bends/Woodchoppers
    80x15/40x10
    85x15/40x10
    95x10/40x10

    I had to cram in my schedule since I have a roadtrip this week. Training 4 out of 5 days was a bit of a kick in the balls, but I got through it and really hammered this day. I'm getting better on the Oly squats, but still fixing the kinks in my hips before I can really push myself on them. I'll get back to wide squatting once I get back in briefs, but that won't be until after National's on 5/18 in Detroit and then I'll start figuring out when to suit up. I'm definitely going to do more work with the straps up this time compared to last as I didn't feel comfortable with them during the meet.
    M.Ed. Ex Phys

    •   
       


  3. Are you competing 5/18? Standard bar for the GM's? I feel like the cambered bar spoiled me.

    I got my suit on today just to figure out how to get it on quickly to limit wasting time in the gym tomorrow. Put the straps up and realized how miserable that is....goin straps down for a while here..
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  4. Quote Originally Posted by Sean1332 View Post
    Are you competing 5/18? Standard bar for the GM's? I feel like the cambered bar spoiled me.

    I got my suit on today just to figure out how to get it on quickly to limit wasting time in the gym tomorrow. Put the straps up and realized how miserable that is....goin straps down for a while here..
    No, one of the guys and I share share squat/deadlift equipment and he's competing on 5/18. I used the standard bar since it was already loaded and I was feeling too lazy to get the cambered bar.
    M.Ed. Ex Phys


  5. Quote Originally Posted by Rodja View Post

    No, one of the guys and I share share squat/deadlift equipment and he's competing on 5/18. I used the standard bar since it was already loaded and I was feeling too lazy to get the cambered bar.
    Ah I got ya.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
    •   
       


  6. 5/10 Upper

    Bench
    275x5
    315x3x2
    315x4

    DB Shoulder Press
    60x12
    70x12x2
    70x10

    HS Row (neutral)
    145x10x4

    Facepulls/DB Curls
    100x12/40x10
    100x12/40x10
    100x12/40x10

    Pressdowns/Pullaparts (mini)
    100x15x3/15x3

    I'm about ready to start transitioning into higher percentage stuff and probably start doing strength building shirted work. I'll first focus on rep PRs on boards and then transition into looking at weight PRs.
    M.Ed. Ex Phys


  7. 5/13 Lower

    Squat
    225x5
    275x5
    315x5
    335x4

    SLDL
    225x10
    275x10
    315x6x2

    Uni LP/ DB Shrugs
    270x15/80x15
    270x15/90x15
    270x15/95x15

    Ab Wheel
    BWx10x4

    I've making some progress on my squat, but I can already tell my adductors are not real happy with me, which I expected. I'm not ready to go for a big single and I've been very conservative with the weight and pushing each set. It's definitely nice to not be spending 3-4 hours doing my geared sessions for a bit here, though.
    M.Ed. Ex Phys


  8. 5/14 Upper

    CG Incline BB
    185x5
    225x3x3
    225x4

    DB Shoulder Press
    70x8x4

    Kroc Rows
    145x20 PR

    Tate Press/Side Laterals
    40x12/30x15
    50x7/30x15
    50x7/30x15

    Facepulls/Overhead Rope Ex
    90x15/70x10
    90x15/70x10

    This starts the last third off my off-season training. The weights are starting to increase and everything is feeling good. Shoulders are feeling mobile and only some minor hips issues right now that are more annoying than debilitating. Weight right now is right at 220, but leaner than a month ago. I've been eating on the lighter side right now (~3500-4000/day) and that'll start to increase over the next month.
    M.Ed. Ex Phys


  9. What's the plan next? Gear?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  10. Quote Originally Posted by Sean1332 View Post
    What's the plan next? Gear?
    I'll be getting back into briefs and working up to doubles or triples. For bench, it's going to be 2-3 board work focusing on rep PRs and then transitioning to weight PRs. I'm still in limbo about which suit I'll be using, but I have plenty of time before I have to make my final decision on that.
    M.Ed. Ex Phys


  11. Quote Originally Posted by Rodja View Post

    I'll be getting back into briefs and working up to doubles or triples. For bench, it's going to be 2-3 board work focusing on rep PRs and then transitioning to weight PRs. I'm still in limbo about which suit I'll be using, but I have plenty of time before I have to make my final decision on that.
    Any brief recommendations? I'm going to order some tonight so I don't have to use the ones laying around my gym.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  12. Quote Originally Posted by Sean1332 View Post
    Any brief recommendations? I'm going to order some tonight so I don't have to use the ones laying around my gym.
    I LOVE my Metal Jack briefs. They're nice and tight on the hips, but actually have some comfortable thigh room. Both Ace and Pro briefs run small in the thighs and throw me off a bit.
    M.Ed. Ex Phys


  13. Quote Originally Posted by Rodja View Post
    I LOVE my Metal Jack briefs. They're nice and tight on the hips, but actually have some comfortable thigh room. Both Ace and Pro briefs run small in the thighs and throw me off a bit.
    Hm I'll look them up then. Thigh room sounds very very good lol. I wished I picked up Metal gear when EFS had their sale the other week. Thanks bud.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  14. Quote Originally Posted by Sean1332 View Post
    Hm I'll look them up then. Thigh room sounds very very good lol. I wished I picked up Metal gear when EFS had their sale the other week. Thanks bud.
    I'd be surprised if they didn't have another one on Memorial Day.
    M.Ed. Ex Phys


  15. Quote Originally Posted by Rodja View Post

    I'd be surprised if they didn't have another one on Memorial Day.
    Good call. I'll hold off.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  16. Yeah, Elite is always having sales
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  17. 5/16 Lower
    Sumo
    405x3x3
    455x3x2

    Cambered GM
    225x10
    245x10
    275x8x2

    Cambered Low Box Squa
    t225x5x5

    Cambered Bulgarian Split Squats
    95x6x4

    Band Trunk Rotations/Band Standing Crunches (doubled mini)
    8/15
    8/15
    8/15
    8/15

    Two things to note from this: I was absolutely exhausted and I miss my gear. The final sets of sumo had decent speed on them, but my groove still feels weird raw compared to sumo. If I can get my gear back in time, I'm putting briefs back on next week so I can start working on pushing those numbers higher and to really start focusing on my pulls.
    M.Ed. Ex Phys


  18. 5/17 Upper

    Floor Press (middle on rings)
    225x5
    245x5x2
    255x3x2

    HS Uni Rows
    180x10x4

    Incline Prone Shrugs
    55x12x4

    I did not have my A game tonight. Floor press went ok, but that was about all I had. I've been slacking on my nutrition lately and it caught up to me today. I know for a fact that last nights training carried over to tonight's effort and the volume that I've been doing lately is also slightly catching up to me. I'm going to gorge myself this weekend and hope for the best on Sunday.
    M.Ed. Ex Phys


  19. Twenty plus working sets the night before is brutal man. Do you purposely plan floor presses after a session like that since your lower body was probably beat up? Just curious if that goes into the thought process.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  20. Quote Originally Posted by rob112 View Post
    Twenty plus working sets the night before is brutal man. Do you purposely plan floor presses after a session like that since your lower body was probably beat up? Just curious if that goes into the thought process.
    That and I had benched the previous two weeks as well.
    M.Ed. Ex Phys


  21. Quote Originally Posted by Rodja View Post

    That and I had benched the previous two weeks as well.
    Didn't even realize the second part. Makes sense.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  22. Quote Originally Posted by rob112 View Post
    Didn't even realize the second part. Makes sense.
    Although I don't follow conjugate anymore, I noticed that there is a lot of validity to constantly changing main lifts.
    M.Ed. Ex Phys


  23. Quote Originally Posted by Rodja View Post

    Although I don't follow conjugate anymore, I noticed that there is a lot of validity to constantly changing main lifts.
    Definitely. Seems like there are just too many good exercises to stay the same and become stagnant. Part of the reason why trying to program as a novice can be mind numbing. You want to do all of these exercises and there tons of variations yet don't actually know which ones are actually gonna help your bench/squat/dead. That is where I was when I tried to program myself when I first realized I wanted to strength train/compete.

    Edited to make a more complete thought.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  24. 5/20 Lower

    Squat
    135x5
    135x5
    225x5 (bad psoas pain; called it)

    SLDL
    225x10x4

    Bulgarian SS
    100 reps

    Standing Band Crunches (light)
    12x4

    Band AbD/AdD (mini)
    15x5

    My hips gave out on me tonight. I did a very thorough warmup, but couldn't get my psoas to loosen up and I couldn't keep squatting without a lot of pain. My glutes are really tight along with my right hip flexor, which is most likely a result of the psoas tightness. When I did the AbD/AdD, my hips felt better, but this is going to take awhile to fully correct.
    M.Ed. Ex Phys


  25. Does your hip tightness stem from your wide stance and sumo?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  •   

      
     

Similar Forum Threads

  1. 10 weeks to APF TX State
    By Rodja in forum Workout Logs
    Replies: 218
    Last Post: 07-21-2013, 08:18 PM
  2. Replies: 9
    Last Post: 03-03-2012, 04:06 PM
  3. Replies: 8
    Last Post: 11-10-2011, 12:42 AM
  4. Replies: 28
    Last Post: 09-25-2011, 02:19 AM
Log in
Log in