16 Weeks to APF TX Challenge

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    Quote Originally Posted by rob112 View Post

    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.
    Where's the database on this Donnie Thompson stuff I need to look at?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html

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    Quote Originally Posted by herderdude View Post

    Where's the database on this Donnie Thompson stuff I need to look at?
    His YouTube page is superDTV. It's good stuff. His stuff is on supertraining.tv in the mobility section as well.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    6/12 Lower

    Sumo
    415x3
    465x3
    505x2
    555x1
    465x5
    505x3

    GM
    225x10
    275x10
    315x8 PR
    315x7

    DB Shrugs
    90x15
    100x12x2
    100x16

    Donkey Calf Raises/Ab Wheel
    360x15/BWx8
    400x12x4/BWx8x4

    Grip was being a bit weird on this day, so I went to more reps after my main set of 555. I'm definitely going to have some new callous' after these past few weeks and I set a GM PR as well, which is a great sign for the future. Hopefully, I get some solid carryover to my 1RM come meet time after getting some PRs over the past month on big assistance lifts.
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    Big ol GMs man.

    Are you still lifting on the TX Powerbar? I used to have coulles' until it ripped them off
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    Quote Originally Posted by Sean1332 View Post
    Big ol GMs man.

    Are you still lifting on the TX Powerbar? I used to have coulles' until it ripped them off
    TX DL bar, which is a bit different. We bench with a TX power bar, though. My hands are beat to hell, but I hope my grip will be good enough to pull 601. I watched the video again from my attempt and everything looked great except losing the grip.
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    Quote Originally Posted by Rodja View Post

    TX DL bar, which is a bit different. We bench with a TX power bar, though. My hands are beat to hell, but I hope my grip will be good enough to pull 601. I watched the video again from my attempt and everything looked great except losing the grip.
    My mistake, I meant the DL bar with the enormous whip and shark teeth grip. Do you always use the same hands over/under?
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    Quote Originally Posted by Sean1332 View Post
    My mistake, I meant the DL bar with the enormous whip and shark teeth grip. Do you always use the same hands over/under?
    Yeah, I used to switch off on my sets working up to my working sets, but they always looked and felt off.
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    Yeah, Sean I was watching that Bell/Burdick DL vid and kept noticing how much lower their shoulder on the underhand side was. That has to create an imbalance at sometime down the road.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    I used to switch it up on my working sets but like Rodja said, it's too weird now. I'll look that up tonight, see if there are any related articles.

    Edit: just read one article saying dominant hand should have it's palm facing up (it even feels weird thinking about it to me) and not to worry about imbalances, but to use a double over grip on warmup sets.
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    My son just uses the standard grip on all the lifts until his heavy working sets.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Got my suit in and I'll be adding that into my squat training probably next week. I may need a deload this Sunday depending how my body feels as my max squat last week was not very pretty from the beginning.
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    6/14 Bench

    Worked up to 455x1 (1-board)


    Meadows Rows
    90x15
    135x10x2

    Y/Incline Prone Shrugs/Pressdowns
    20x8/70x10/100x15
    20x8/70x10/100x15
    20x8/70x10/100x15

    After a few weeks, I finally feel comfortable in my shirt again and it showed tonight. I was having trouble getting tight in the scapula in previous weeks, but I was able to feel locked in and it carried over to my legs as well. I took 455 to a 1-board twice actually since the board was at an angle and it was not a true 1-board.
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    ****ing sweet man! Nice lift


    You could fit a bowling ball under that arch too btw
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Hell ya
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    nice lift rodja, is that alex back there?
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    Quote Originally Posted by Rodja View Post
    6/14 Bench

    Worked up to 455x1 (1-board)
    <a href="http://www.youtube.com/watch?v=TsJ6Kc9oaVw">YouTube Link</a>

    Meadows Rows
    90x15
    135x10x2

    Y/Incline Prone Shrugs/Pressdowns
    20x8/70x10/100x15
    20x8/70x10/100x15
    20x8/70x10/100x15

    After a few weeks, I finally feel comfortable in my shirt again and it showed tonight. I was having trouble getting tight in the scapula in previous weeks, but I was able to feel locked in and it carried over to my legs as well. I took 455 to a 1-board twice actually since the board was at an angle and it was not a true 1-board.
    You seem to be pressing towards your head.

    Don't you want to press in a straight line / almost away from your head?


    Not trying to be critical trying to learn
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    Quote Originally Posted by napalm View Post
    nice lift rodja, is that alex back there?
    Yep, that's him.
    Quote Originally Posted by aceroni View Post
    You seem to be pressing towards your head. Don't you want to press in a straight line / almost away from your head?Not trying to be critical trying to learn
    When raw, you have a straighter line than when in a shirt. You have to really drift and tuck towards the belly to touch and then flare the elbows to lock out the weight.
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    He texted me the other day, he's not too happy w the APF...
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    Quote Originally Posted by napalm View Post
    He's not too happy w the APF these days...
    I don't blame him at all. It's complete bull**** that his record got pulled from him due to incompetence.
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    wow wtf, what happend?
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    Quote Originally Posted by Sean1332 View Post
    wow wtf, what happend?
    This.
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    Quote Originally Posted by Sean1332 View Post
    wow wtf, what happend?
    His bench was a WR for his weight class in the WPC, but since they didn't have WPC judges on hand (even though it was advertised they did since it was Nationals), it didn't qualify.
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    Well, it's kinda like this: an announcement was made during rules that If going for a wr, tell the judge, so they can make sure the correct judge was doing the judging. It's up for debate right now whether or not the WPC judges were there.

    I thought for sure joe smo was a WPC judge, so I'm not sure wtf, and really don't want to comment any more than that...
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    Quote Originally Posted by Rodja View Post
    Yep, that's him.When raw, you have a straighter line than when in a shirt. You have to really drift and tuck towards the belly to touch and then flare the elbows to lock out the weight.
    Ok cool, thanks. I don't know **** about equipped lifting, aside from what I've read on some logs around here
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    6/16 Squat




    Had to leave early today and didn't get to any assistance work. Final two sets were both ~635; first set was with worn out reverse light bands that maybe took 50# off at the bottom. First time using this suit and decided to go straps up for ****s and giggles. It actually went better than I expected and was right at parallel.
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    Looks good!!
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    Awesome squatting man
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Ironically, my squat confidence is really low right now. My body doesn't feel stable in the unrack and I can't get a good rhythm going. I'm not sure what's up with me physically as my body isn't real happy with me. I'm not going to pull heavy this week as it may be time to give my hips a bit of a break.
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    You look way more stable than you feel. Definitely sturdy in the hole. I'm jealous of that external rotation. When I get to parallel in briefs, I start swimming bad, even at less than my raw max.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    6/18 Upper

    OHP
    155x3
    165x3
    175x3
    145x9

    DB Rows
    145x21

    Incline DB Press
    80x10
    85x10
    90x9

    Cable Rows
    200x12x2

    Tate Press/Seated DB Curls (simultaneous)
    40x12/40x10
    40x12/40x10
    40x12/40x10

    Y/Pressdowns/Side Laterals
    20x8/100x12/35x15
    20x8/100x12/35x15
    20x8/100x12/35x15

    OHP progress is still going strong and my last set of 145x9 might be a PR, but it's been awhile since I tracked them and no clue what my weight was then either. It may not be a true PR, but it's a gauge that I can use for now. Didn't quite get the reps I wanted on DB rows, which is why I added in some cable rows after my incline DB presses.

    What I have started to change is my nutrition. I have always been solid about getting my calories in, but my frequency has been mediocre (at best). However, I've been better about cooking/packing food and getting in an extra 1-2 meals per day. As a result, my weight is almost to 230 right now and I will tinker with calories as I don't want to get too much heavier to alter my gear grooves, especially my shirt.
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    6/19 Lower

    Sumo
    Worked up to 560x1 (full gear, straps up)

    Conventional
    365x3x5

    Hypers/Donkey Calf Raises
    BWx15/360x15
    BW+45x15x3/400x15x3

    Ab Wheel
    BWx8x3
    BWx10

    Well, my opener looked a bit ugly as I kinda lost my balance about halfway up. My belt was too tight and I couldn't get into my groove. The straps up only made it worse, but wasn't the major problem.
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    6/21 Upper

    Floor Press
    195x6x2
    235x3x3

    Neutral Pullups/Dips
    BWx7/BWx10
    BWx7/BWx10
    BWx7/BWx10

    Leaning Overhead Rope Ex/Facepulls
    70x10/100x10
    70x10/100x10
    70x10/100x10

    Easy day at the gym to just get some blood flowing. I don't feel overly fatigued, but want to get ahead of the curve as I've been pushing 90+% on all three lifts the past three weeks and I figured now would be a good time to pull back slightly.
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    6/23 Lower

    Squat

    Worked up to 615x1 w/ straps up

    Suspended SSB GM
    225x8
    265x5
    285x5
    285x7

    DB Side Bends
    90x10
    95x10
    100x10

    AB Wheel
    BWX10x3

    My technique is off right now, which is why I lowered the weight this week instead of taking my second attempt. It's my unrack that is giving me trouble and everything is suffering as a result. I know part of my problem is lingering tightness in my lumbar that is causing me to lean to one side (which you can see in last week's videos). I've figured out part of the problem and it's getting better as I actually had some good unracks today. I need to get this straightened out and gain some confidence before the meet as I feel good about the other two lifts, but my squat has been hit and miss lately.
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    6/24 Upper

    OHP
    135x5
    155x5
    165x6
    135x12

    Meadows Rows
    135x10
    135x10-drop-90x10

    Dips
    BWx15
    BW+45x10x2

    Cable Rows
    200x12x2

    Tate Press/Seated DB Curls (simultaneously done)
    40x12/40x12
    45x10/45x9

    Facepulls
    90x12
    100x10x2

    Wife wanted to go to the gym today so I tagged along and went ahead with my normal training a day early. OHP wasn't where I wanted it to be, but I had a solid final set and found a nice groove. Weight is holding solid right now at 227-228 and I'm trying to get a few pounds heavier before the meet and then cut to get to 220.
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    Strong ass lifting in here Rodja! Subbed.
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    Quote Originally Posted by Rodja View Post
    6/24 Upper

    OHP
    135x5
    155x5
    165x6
    135x12

    Meadows Rows
    135x10
    135x10-drop-90x10

    Dips
    BWx15
    BW+45x10x2

    Cable Rows
    200x12x2

    Tate Press/Seated DB Curls (simultaneously done)
    40x12/40x12
    45x10/45x9

    Facepulls
    90x12
    100x10x2

    Wife wanted to go to the gym today so I tagged along and went ahead with my normal training a day early. OHP wasn't where I wanted it to be, but I had a solid final set and found a nice groove. Weight is holding solid right now at 227-228 and I'm trying to get a few pounds heavier before the meet and then cut to get to 220.
    So what did you do when you took the wife to the gym?
    Does she actually train?
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    Quote Originally Posted by aceroni View Post

    So what did you do when you took the wife to the gym?
    Does she actually train?
    She pulled followed by GM, walking lunges, and abs
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    Quote Originally Posted by Rodja View Post

    She pulled followed by GM, walking lunges, and abs
    Nice, still working on getting mine to do exercises with the barbell on the back.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by rob112 View Post
    Nice, still working on getting mine to do exercises with the barbell on the back.
    She enjoys them for some reason. She's up to pulling 135 for reps now on deads.
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    Quote Originally Posted by Rodja View Post

    She enjoys them for some reason. She's up to pulling 135 for reps now on deads.
    That's awesome
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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