16 Weeks to APF TX Challenge

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  1. Quote Originally Posted by rob112 View Post
    ****ing A! Congrats on the PR
    Thanks!

    Quote Originally Posted by Sean1332 View Post
    Awesome bench Rodja! It looked painful coming down lol

    Very good points on gear too
    This one actually felt pretty good. No lumbar cramp, but I did start to feel like I was running out of air at the bottom.

    I'm sure you're figuring this out, but gear is very difficult to get down. It's been around a year in a shirt now and I really am starting to only now get a true feel for the shirt in terms of where it needs to be on my frame and the optimal ROM.
    M.Ed. Ex Phys



  2. Press looked nice and smooth man.
    Also solid arch. Nuts.
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  3. Yeah, that arch was intense.

    Looked easy, after the touch that is.

  4. Nice and smooth all the way through lockout! Looks like you'll be good for some more in the near future.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  5. Great bench work Rodja, congrats on the big PR.
    Purus Labs Rep
    www.puruslabs.net
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  6. That looked real controlled and smooth. Nice PR.
    PEScience Representative
    Don't miss out on the next deal:
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  7. That looked easy, great work...

  8. 6/30 Squat

    625x1 (opener)


    Made a big switch on this day: Ace briefs instead of my Jacks. For whatever reason, I wasn't getting a lot of support from them anymore and it's the reason I've felt so unstable on squat lately. My unracks were awesome today and those Inzer Gripper wraps are amazing. I brought my stance in slightly as I saw my knees were caving in too often for my liking and some knee pain as well.
    M.Ed. Ex Phys


  9. I was looking at those gripper wraps. Worth the purchase I assume?

    Squat looked awesome dude. You can up fast.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  10. Squat looked great.

  11. Quote Originally Posted by Sean1332 View Post
    I was looking at those gripper wraps. Worth the purchase I assume?

    Squat looked awesome dude. You can up fast.
    They actually belong to the daughter of one of they guys we lift with, but I'm going to get a pair very soon. They feel like they continue to coil around your leg and provide phenomenal support.
    M.Ed. Ex Phys


  12. Do you think the Jacks have stretched or worn already? Did you feel more powerful with bringing your stance in, or just more stable? My knees shoot forward in the hole when they don't track over my feet, and it's exacerbated in briefs.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  13. Quote Originally Posted by herderdude View Post
    Do you think the Jacks have stretched or worn already? Did you feel more powerful with bringing your stance in, or just more stable? My knees shoot forward in the hole when they don't track over my feet, and it's exacerbated in briefs.
    They have stretched out more than the Ace do and need to be pinched in about 1/4" on each side. It's hard to say if it was just the briefs or stance, but I felt more stable at the bottom than I had in awhile.
    M.Ed. Ex Phys


  14. Quote Originally Posted by Rodja View Post

    They have stretched out more than the Ace do and need to be pinched in about 1/4" on each side. It's hard to say if it was just the briefs or stance, but I felt more stable at the bottom than I had in awhile.
    That's true. You did not isolate the variables, you just got your **** together all at once.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  15. Quote Originally Posted by herderdude View Post
    That's true. You did not isolate the variables, you just got your **** together all at once.
    It wasn't a huge difference in stance, maybe 1" per side, but the tracking of my knees felt more natural.
    M.Ed. Ex Phys


  16. 7/1 Upper

    OHP
    135x5
    155x3
    165x3
    165x4
    145x8

    Meadows Rows
    135x10x2
    135x10-drop-90x10

    Dips
    BWx15
    BW+45x5 (irritated left bicep)
    BWx15x2

    Y/Pullaparts (mini)
    20x8x3/15x3

    DB Curls/Pressdowns/Side Laterals
    50x8x2/120x12x2/30x15x2

    Not my best pressing day ever. OHP felt a tad heavier than usual and dips irritated my left bicep to the point where I could only do BW. There's no swelling or pain as of now and it may have been a fluke, but still is a bit concerning considering it's ~1 month to the meet.
    M.Ed. Ex Phys


  17. Bet it's a fluke considering your OHPs had been getting stronger.

    I didnt realize how close your meet is man
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  18. Quote Originally Posted by Sean1332 View Post
    Bet it's a fluke considering your OHPs had been getting stronger.

    I didnt realize how close your meet is man
    I didn't either and June flew by so damn quickly. I feel much better this training cycle than I did in April shoulder wise. My lumbar is still tight, but I manage to loosen it up with extra mobility work. Honestly, that is my only concern right now as it effects my squat and bench.

    Not sure what my plan is going to be for the next several weeks as its always depends on so many things. I plan to touch once more before the meet and need to take both squat and deadlift with straps up at least once more as well.
    M.Ed. Ex Phys


  19. Just poppin in to say thanks to all you guys. The older/stronger PL guys on here are some upstanding folks and I've learn a great deal following all the logs and what not.

  20. When you get more confidence in the eccentric portion of the lift you are going to be unstopable because your concentric is pure explosion.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  21. I'd be proud to have an OHP day that looked like that. Hope the bicep feels better quick Rodja!
    Purus Labs Rep
    www.puruslabs.net

  22. Quote Originally Posted by ITW View Post
    Just poppin in to say thanks to all you guys. The older/stronger PL guys on here are some upstanding folks and I've learn a great deal following all the logs and what not.
    ^this for sure
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  23. 7/3 Lower

    Sumo (+120# chain)
    405x1
    455x1x2
    510x1
    510x1x2 (straps up)

    Suspended SSB GM
    265x6x2

    Walking DB Lunges
    60x12x2
    75x12x2

    Standing Cable Crunches/Planks
    120x15x3/BWx30x3

    I've still yet to get the hang of going straps up and I can tell that it's time to pull back on deadlifts for a little bit. Bar speed was low and very inconsistent. Not one of my best sessions, but its part of my plan to overreach.
    M.Ed. Ex Phys


  24. In your experience, how long does it take for supercompensation to occur after overreaching? I'm sure it's different for everyone, I was just wondering how it's figuring into this training cycle.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  25. Quote Originally Posted by herderdude View Post
    In your experience, how long does it take for supercompensation to occur after overreaching? I'm sure it's different for everyone, I was just wondering how it's figuring into this training cycle.
    It's highly individualized. If I had to make a guess, it would be 7-14 days depending on recovery capabilities, work capacity, and length of overreaching phase.
    M.Ed. Ex Phys


  26. Sounds like your timing is pretty good. Though last time you thought you were burned out, you crushed it the next time out.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  27. Quote Originally Posted by herderdude View Post
    Sounds like your timing is pretty good. Though last time you thought you were burned out, you crushed it the next time out.
    It's more of me needing to back off of deadlifts for a week as I've pull 90% or greater for over a month straight.
    M.Ed. Ex Phys


  28. End of the week training was awful. That's all I really have to say about that.
    M.Ed. Ex Phys


  29. Quote Originally Posted by Rodja View Post
    End of the week training was awful. That's all I really have to say about that.
    Burned out for sure?
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  30. Quote Originally Posted by herderdude View Post
    Burned out for sure?
    Without a doubt.
    M.Ed. Ex Phys

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