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    Quote Originally Posted by Rodja View Post
    DBs are fine and I haven't stopped doing those. Since you're kinda new, here's what I mean when I say I'm a big archer: <a href="http://www.youtube.com/watch?v=6ieAaDEh-Ik">YouTube Link</a>
    I recognize those stubby legs and ponytail..

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    1/4

    CG Incline Press
    135x5x7
    185x3x3

    Cable Rows
    180x12x4

    JM Press
    95x10x3

    DB Preacher Curls
    30x10x3

    Side Laterals
    30x10x3

    Pullapart Series (mini)
    10x2


    1/5

    Low Bar Box Squats
    135x5x3
    185x3x2
    205x3
    225x2
    245x2
    255x2

    DB BSS
    50x10x3

    Band Pallof Press (mini)
    8x4

    Rolling Hypers
    BWx10
    BW+25x10x3

    Getting back in the groove. I'm keeping some good speed and making sure to stay completely tight in my core. The temptation is there to push myself a bit more, but I'm remaining with my plan and hope to work up to 315 by the end of the month at the latest.
    M.Ed. Ex Phys
  3. smoker145
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    Feeling pretty good?
    •   
       

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    Quote Originally Posted by smoker145 View Post
    Feeling pretty good?
    Lumbar, yes. AC, meh.
    M.Ed. Ex Phys
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    Just a curious question, what piece you use for cable rows?
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    Quote Originally Posted by smoker145 View Post
    Just a curious question, what piece you use for cable rows?
    As in attachment? The angled V one.
    M.Ed. Ex Phys
  7. smoker145
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    Quote Originally Posted by Rodja View Post
    As in attachment? The angled V one.
    Yea my bad, could think of the proper word.

    I typically use this

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    It really doesn't matter.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    It really doesn't matter.
    Gotcha just was curious of your take.

    How do you like the jm press? I've seen rob do em sometimes, but never tried
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    Quote Originally Posted by smoker145 View Post
    Gotcha just was curious of your take.

    How do you like the jm press? I've seen rob do em sometimes, but never tried
    Hate them as my leverages for them suck, but they're a great assistance lift.
    M.Ed. Ex Phys
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    1/7

    OHP
    160x6
    140x11

    Meadows Row
    95x12x3

    Incline DB Press
    80x8x2
    80x10

    Rodja Rows (lights)
    6x3

    Cambered Curls/Tate Press/Pullapart series (light)
    95x10x3/40x10x3/10x3

    I created a new exercise that is designed specifically to help learn how to keep the weight in your lats on bench. Attach a set of bands to the top of the rack. Set up as though you were about to attempt a bench press (you may need to use the bands to assist in setting up). From here, row the band while maintaining your set up and main points of contact on the bench. Keeping your body on the bench is the difficult aspect. You'll have to both row lower and use leg drive to pull it maximally and stay on the bench. Also, keep the same groove as your actual bench.

    Beyond that, everything went well despite a little more back stiffness than I'd like to have.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    I created a new exercise that is designed specifically to help learn how to keep the weight in your lats on bench.
    Interested, ask Alex to vid please...
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    Lotsa work today. Looks like I'll be doing Rodja Rows tomorrow.
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    Quote Originally Posted by napalm View Post
    Interested, ask Alex to vid please...
    You'll find it especially helpful with learning how you maintain your arch in a shirt.
    M.Ed. Ex Phys
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    That does sound like an excellent one. I always did the doubled mini "pretend you're benching" in a chair and the close parallel grip lat pulldowns to the sternum, but nothing carrying over like that.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    It's similar to a Dizenzo row, but those don't pull you off the bench or force you into the same position.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    Dizenzo row
    Off to the youtubes again.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by napalm View Post
    Interested, ask Alex to vid please...
    This please.
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    I like the way your workouts are structured. Are you a westside disciple?
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    Quote Originally Posted by throneof View Post
    I like the way your workouts are structured. Are you a westside disciple?
    Far from it. I seldom do speed work and I deadlift every week.
    M.Ed. Ex Phys
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    Subbed for the learning experience.
    Serious Nutrition Solutions Representative
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    All posts are solely the opinion of myself and do not reflect the views of SNS.
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    Quote Originally Posted by Rodja View Post

    Far from it. I seldom do speed work and I deadlift every week.
    Oh yeah, I forgot they do speed like twice a week
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    Quote Originally Posted by throneof View Post

    Oh yeah, I forgot they do speed like twice a week
    And use a belt to train core I believe
    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 throneof View Post
    Oh yeah, I forgot they do speed like twice a week
    I'm not anti-Westside, but I don't see carryover from upper body speed on a frequent basis. I see it's merit every 3-4 weeks as a deload, though.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    I'm not anti-Westside, but I don't see carryover from upper body speed on a frequent basis. I see it's merit every 3-4 weeks as a deload, though.
    Agreed. The only movement I ever utilized speed sets for was the deadlift. That was months ago and I have since ditched speed work and rely more on multiple backoff sets for reps after an AMRAP set or after working up to a single. Are you following a particular template/philosophy with your training or is it self designed?
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    Quote Originally Posted by throneof View Post
    Agreed. The only movement I ever utilized speed sets for was the deadlift. That was months ago and I have since ditched speed work and rely more on multiple backoff sets for reps after an AMRAP set or after working up to a single. Are you following a particular template/philosophy with your training or is it self designed?
    Right now, I'm still recovering from lumbar and AC strains so my training is limited. My OHP is 5/3/1 based and the remaining days will eventually run similarly to a Cube rotation with some twists.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    Right now, I'm still recovering from lumbar and AC strains so my training is limited. My OHP is 5/3/1 based and the remaining days will eventually run similarly to a Cube rotation with some twists.
    Can't go wrong with 5/3/1. I'm not too familiar with the Cube, but it seems to be popular and I've only heard good things. I saw you invented your own row variation. Very cool. I read about it in Sean's log. Would the Rodja row benefit a raw lifter like myself? The reason I ask is because I think you said that it mimics being shirted.
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    Quote Originally Posted by throneof View Post
    Can't go wrong with 5/3/1. I'm not too familiar with the Cube, but it seems to be popular and I've only heard good things. I saw you invented your own row variation. Very cool. I read about it in Sean's log. Would the Rodja row benefit a raw lifter like myself? The reason I ask is because I think you said that it mimics being shirted.
    The Cube is just another permutation of the conjugate method with some more structure for each day.

    My row variation would help anyone that has problems staying tight on the bottom and keeping the weight in your lats.
    M.Ed. Ex Phys
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    Following...
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    1/9

    Conventional Deads
    275x3x5
    315x1x3

    GM
    135x10x4

    Walking DB Lunges
    40x12x4

    Rolling Hypers/Band Pallof Press (light
    BW+45x10x4/8x4

    Chipping away. Slowly chipping away and getting back to where I want to be. 315 wasn't the best speed in the world, but it moved smoothly. Everything else was pretty much on point and my lower body is healing up nicely. The shoulder, however, still seems a couple of weeks away from being ready to bench. I know part of it is upper back tightness and I'm doing my due diligence to work all of the junk out in the area.
    M.Ed. Ex Phys
  31. smoker145
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    Making it back hell yea.

    Keep pluggin
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    Good shyt Ryan, heading in the right direction...
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    1/10

    Bench (yes, bench!)
    135x5x5
    185x2x2

    Rodja Row (light)
    6x4

    HS Row (neutral)
    135x12x3

    Prone Incline DB Shrugs/Side Laterals
    80x10x3/30x10x3

    Rope Pressdowns
    70x10x2

    Pullapart Series
    10x2

    By request:


    I absolutely did not plan on doing any benching until later, but I threw a plate on just to see how it would feel. As with squats and deads, I had to stay completely tight in the lats and legs, but I had only very minor discomfort. I don't expect the numbers to climb as quickly as they have been with the other stuff and I don't care. I'm just happy to bench something again.
    M.Ed. Ex Phys
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    Nice!!! I'm glad to see you bench again. Any idea on how you plan on implementing it back in?
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  35. smoker145
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    Haha!!! The bench! Nice. And thanks for posting vid
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    Quote Originally Posted by Sean1332 View Post
    Nice!!! I'm glad to see you bench again. Any idea on how you plan on implementing it back in?
    Zero idea!! I'd love to get back to 225 by mid-February, but I'm going to be very cautious with the AC.
    M.Ed. Ex Phys
  37. smoker145
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    Quote Originally Posted by Rodja View Post
    Zero idea!! I'd love to get back to 225 by mid-February, but I'm going to be very cautious with the AC.
    Nice I'm happy for you man.
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    Quote Originally Posted by Rodja View Post
    Zero idea!! I'd love to get back to 225 by mid-February, but I'm going to be very cautious with the AC.
    Take advantage of that Titan Ram! I thought about decreasing from 2-board to 1-board w/ the Ram. Not sure if that's overkill or too cautious or not.
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    Quote Originally Posted by Sean1332 View Post
    Take advantage of that Titan Ram! I thought about decreasing from 2-board to 1-board w/ the Ram. Not sure if that's overkill or too cautious or not.
    Boards will be involved in the process and so I can get some heavier weight in my hands.
    M.Ed. Ex Phys
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    I'm so sore in my mid traps and lats today. QL is a little stiff from holding my arch so tightly, which is expected since I haven't benched since November.
    M.Ed. Ex Phys
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