Journey to Elite

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    I pulled a Puccah and deleted my last log since I've decided to not compete in December. The reason is two-fold: work first and the health second. It's getting to the very busy time of year at work and I can't afford to take it off right now. Health wise, my knees and right hip are not happy with me right now. Unless I put a heavy wrap on them, the joint itself would start to feel unstable at 405 and the shear was taking its toll. On a positive note, though, I've continued to recomp thanks to the IF and CBL hybrid that I implemented.

    More or less, I'm starting over in that I need to rebuild my raw squat. It's dropped precipitously over the past year and I think this is one of the primary reasons for my geared squat struggles. To kick it off, I'll be doing some block periodization to start light and conservative on volume as I work up in weight and/or volume. I'm going to continue to iron out the details as I go along and will be diligent in keeping my hips healthy. Basically, I want to hit 405x2-3 before I start gearing up again. For upper, though, I will be keeping it mostly status quo in terms on layout because I have continued to make progress on my bench the entire year.
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    10/20 Lower

    Squat
    225x3x3
    245x3x3

    SSB GM
    135x10x2
    185x8x2

    DB Shrugs/Standing Cable Crunches
    100x15x3/120x15x3

    Banded Wall Sits (doubled mini)
    30x3

    I'm starting over from the bottom with my squat. I went very conservative on the weight and mainly focused on the groove, speed, and my foot placement. I found myself constantly trying to overly externally rotate my feet and go gear-wide, but I refrained and went moderate on the stance with only a slight rotation at the femur. I used a different SSB for the GM and they threw me off from the beginning. To keep with the theme, the weight was conservative and went for the stretch and speed. One thing I used to notice was that the bar used to pop off of my traps at the top of the rep because of the speed I would have on the rep, but I didn't have that for months. Somehow, I was able to rediscover this spot and the bar was popping once again.
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    In for Rodja going (mostly) raw.
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    •   
       

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    I found you!

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    Quote Originally Posted by jimbuick View Post
    Quitter....
    It's only quitting if you give up. For the first time, I'm listening to my body and not letting my ego interfere.
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    I followed the last log....so in for this one as well.
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    10/22 Vert Flex/Hor Ex

    OHP
    150x5x3

    Meadows Rows
    90x15
    115x12x2
    135x10-drop-90x10

    Dips
    BW+45x8x2
    BW+45x10

    Pressdowns/BB Curls (w/ Fat Gripz)/Side Laterals
    110x15/85x10/30x15
    110x15/85x10/30x15
    110x15/85x8/30x15

    I nearly broke a long standing PR: never vomiting from training. However, I managed to keep everything down and got in a good session. Went with more of a volume-style day on OHP to hit more hypertrophy and threw in the drop set for overload. Got in a bitchin' pump in the arms from the triset and the GMS that I added to my Enhanced/Alphamine mix.
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    Get some!
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
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    10/23 Lower

    Box Squat
    225x3x2
    245x3x3
    255x3x2
    275x2x2

    Rack Pulls
    315x5
    365x5
    405x3x2
    455x3x3

    DB Side Bends
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    Band Pallof Press (light)
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    Slowly getting back some speed on my box squats. My hip was a little cranky today and it mildly hampered my squat, but I worked around it. One thing that I am going to completely dedicate myself to doing a **** ton of core work from all angles and less trunk flexion.
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    Babe, That was an EPIC BEASTMODE session you had today!!!! Don't let all these HATERS bring you down!!!!!
    DO IT FOR THE "HOLY, SH*T, YOU GOT HOT"...
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    Name:  hitch-slap-and-get-out-o.gif
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    Epic job squatting on the SMITH MACHINE!!!!
    DO IT FOR THE "HOLY, SH*T, YOU GOT HOT"...
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    Completely OT, but hilarious:

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    10/25 Hor Flex/Hor Ex

    Floor Press
    135x8
    185x5
    205x3
    205x2 (+40# chain)
    205x2 (+80# chain)
    225x2 (+80# chain)

    Incline DB Press
    75x8
    80x8
    85x8
    90x6

    HS Uni Row (neutral row)
    135x10
    180x10x3

    DB Preacher Curl/DB Overhead Ex
    30x10x3/30x10x3

    Band Facepulls (light)/Band Ex Rotations (mini)
    15x3/15x3

    I suck at FP and want to get it higher as I have trouble off of the floor after a solid pause. Another reason I want to do it more as that it'll help to take pressure off of both of my shoulders and back. Luckily, nobody is shirting up for awhile so the temptation to follow suit is not there right now.
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    Quote Originally Posted by Rodja View Post
    Luckily, nobody is shirting up for awhile so the temptation to follow suit is not there right now.
    Lol. I know how big of a factor that is. I can't count how many times I've said, "What are you doing today? Deadlifting? Yeah, I did Max Effort pulls yesterday, but I can probably pull again."

    Your body is going to be so happy to spend some time out of the gear. I've been meaning to ask, are you looking for a raw PR before you get back in the gear?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Lol. I know how big of a factor that is. I can't count how many times I've said, "What are you doing today? Deadlifting? Yeah, I did Max Effort pulls yesterday, but I can probably pull again."

    Your body is going to be so happy to spend some time out of the gear. I've been meaning to ask, are you looking for a raw PR before you get back in the gear?
    You know, I don't have anything definitive that I want to hit before I hop back into gear. I'd like get back to my raw PRs on bench and squat (335 and 455, respectively), but I was heavier then and that'll factor into the decision. Speaking of weight, I'm still going to be competing at 198, but I'm backing off on dieting per se and would like to recomp a little bit more. Nothing huge, but a good 3# swing would be nice.
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    Quote Originally Posted by Rodja View Post

    You know, I don't have anything definitive that I want to hit before I hop back into gear. I'd like get back to my raw PRs on bench and squat (335 and 455, respectively), but I was heavier then and that'll factor into the decision. Speaking of weight, I'm still going to be competing at 198, but I'm backing off on dieting per se and would like to recomp a little bit more. Nothing huge, but a good 3# swing would be nice.
    What do you weigh now? I think it's clear you're stronger now, you're just going to have to groove it raw. Been a lot of articles along those lines after Brandon Lilly came out and told the world he got weaker after training in gear for 10 years. Obviously not true, but he definitely shook the tree.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    What do you weigh now? I think it's clear you're stronger now, you're just going to have to groove it raw. Been a lot of articles along those lines after Brandon Lilly came out and told the world he got weaker after training in gear for 10 years. Obviously not true, but he definitely shook the tree.
    I'm cruising at around 210 right now, which is the lightest I've been since last Summer.
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    10/27 Lower

    SSB Box Squat
    225x5
    255x5x2
    275x5x2

    Rack Pulls
    405x3
    455x3x2
    495x3x2

    DB Shrugs
    100x15x2

    Unilateral DB Shrugs
    80x12
    90x12

    Adductor/Band Wall Sits (mini)/Uni Donkey Calf Raises
    115x15x3/30x3/200x10x30

    Felt really good today. In a weird way, I feel like I'm relearning proper technique and some of the minutiae involved that I've forgotten along the way. Been doing a heavy amount of rack pulls to really hit the erectors and am using a traditional bar to work on my grip and not rely on the flex.
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  24. Diamond Member
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    Who works out on football Sunday?


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    Quote Originally Posted by jimbuick View Post
    Who works out on football Sunday? Communist.
    DVR. Skip all the commercials and banter.
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  26. Elite Member
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    Quote Originally Posted by Rodja View Post
    DVR. Skip all the commercials and banter.
    The hard part is when you DVR a game is you have to announce when you see people.

    I walk in the house, my brother walks in and immediately "I did not watch the giants vs eagles yet, don't tell me anything about it what's up man?"
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    10/30 Lower

    Sumo
    315x5
    405x3x4

    DB Shrugs/Pallof Press (light)
    90x15x3/8x3

    Not a great session. I couldn't get into position and felt like my shoulders were over the bar the entire time. As a result, I irritated my lumbar, but the Pallof press helped to realign my spine, which shows me that I need to work more on anti-flexion.
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    I met one of my childhood heroes on Saturday at the ComiCon in San Antonio:
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  29. Elite Member
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    It's pretty clear from that picture that you both have lost weight. I didn't recognize the Hitman until I saw the photo on the table.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    It's pretty clear from that picture that you both have lost weight. I didn't recognize the Hitman until I saw the photo on the table.
    He had a stroke about a decade ago. It's a shame how the last few years of his career went. Wrestling hasn't been the same for me since November 9, 1997.
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  31. Elite Member
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    I love Macho Man Randy Savage because of his theme song and Elizabeth was so pretty.
    I love Brett Hart because he was so handsome and cocky!
    I love the Ultimate Warrior because he was so sexy!
    I couldn't stand Hulk Hogan because he was everyone's favorite!!!
    The Undertaker scared the crap out of me!
    DO IT FOR THE "HOLY, SH*T, YOU GOT HOT"...
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    A little food pron.
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    11/1 Bench

    CG Incline
    185x5x3
    205x7

    Meadows Rows
    90x15x2
    115x12

    Flat DB Press
    70x10
    80x10

    Cable Rows/Facepulls
    200x10x3/90x10x3

    Rolling DB Ex
    35x10x3

    Decided to change it up and I got to the gym after the crew already left. Right shoulder is slightly protracted and impinged right now and need to make some adjustments to the template over the next couple of months.
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    11/3 Squat

    Squat
    275x3x4
    295x1x2

    SLDL
    275x8x4

    DB Shrugs
    100x15x3

    Pallof Press (light)
    8x4

    Not a good day. I was pretty lethargic (my nutrition yesterday was bad) and I was tight everywhere. I finally have some appts set up for a chiro and I really hope that starts to get **** corrected.
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    Pulled a puccah, lol.

    In...
  36. Professional Member
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    alex said you got a new sleeve, looks awesome. i'm pledging to myself to finish mine before xmas

    the hitman is looking a little rough these days he was always one of my favs...
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    Quote Originally Posted by napalm View Post
    alex said you got a new sleeve, looks awesome. i'm pledging to myself to finish mine before xmas the hitman is looking a little rough these days he was always one of my favs...
    I got it started in August. There's two more sessions before it's done.

    Bret had a stroke in '02, but he doesn't appear to have many lingering effects from it. Oddly enough, he was the only wrestler there that didn't walk around with a limp or altered gait. Wrestlers do not age well at all.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

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    herderdude's Avatar
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    Quote Originally Posted by Rodja View Post

    I got it started in August. There's two more sessions before it's done.

    Bret had a stroke in '02, but he doesn't appear to have many lingering effects from it. Oddly enough, he was the only wrestler there that didn't walk around with a limp or altered gait. Wrestlers do not age well at all.
    Those guys definitely take a pounding. I'd have to credit his skill and athleticism to his body still functioning at this age.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Those guys definitely take a pounding. I'd have to credit his skill and athleticism to his body still functioning at this age.
    He always said that his proudest achievement in the ring is that he never hurt another wrestler. It's ironic that his career was ended because of an in-ring accident. ****ing Goldberg....
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    11/4 Upper

    OHP
    150x3
    160x3
    170x3
    135x12

    DB Rows
    145x20

    Dips
    BW+45x10x3

    Pulldowns
    200x10x3

    Pullapart Series
    3 sets

    I felt great today. I kept a slightly slower pace than normal as I was having to keep my biceps loose between sets, but each set went well and my numbers were solid. I'm still tinkering with what I will be doing over the next quarter as far as intensity and volume goes since training will be a little erratic throughout the next 6 weeks or so.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  

  
 

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