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16 Weeks to APF TX Challenge

<----has been trying to talk gym owner into buying a ghr for a couple months now. I keep telling him it won't get tore up, I'll prolly be the only person in the gym who knows what it is...
 
You guys are making me scared to move. I've been so spoiled at a private gym with everything i'm terrified to have to go to a fitness center after I move and not have anything.. Ie: rev hyp, ghr,mono, specialty bars, oly bars, bumper plates etc
 
6/11 Upper

OHP
135x8
155x7
165x5
135x12

DB Rows
145x22

Flat DB Press
75x15
90x8x2

Tate Press/DB Curls
40x10/40x8
40x9/40x8
40x8/40x8

Band Facepulls/Band Pressdowns/Side Laterals
15/15/35x15
15/15/35x12

Started out really strong, but kinda blew my wad after the DB rows. OHP is getting better every week and this is easily the healthiest my shoulders have felt in well over a year. Everything is going well so far outside of some lingering back tightness that I can't seem to shake.
 
aceroni said:
Which are you doing?

I've been setting the hips, and shoulders and it feels great to put that band in my pec delt tie in.
Click to expand...

I do that and I try to attempt this the best I can with what I have.
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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.
 
rob112 said:
I do that and I try to attempt this the best I can with what I have.
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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.
Click to expand...

Where's the database on this Donnie Thompson stuff I need to look at?
 
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.
 
Sean1332 said:
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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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.
 
Rodja said:
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.
Click to expand...

My mistake, I meant the DL bar with the enormous whip and shark teeth grip. Do you always use the same hands over/under?
 
Sean1332 said:
My mistake, I meant the DL bar with the enormous whip and shark teeth grip. Do you always use the same hands over/under?
Click to expand...

Yeah, I used to switch off on my sets working up to my working sets, but they always looked and felt off.
 
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.
 
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.
 
My son just uses the standard grip on all the lifts until his heavy working sets.
 
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.
 
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.
 
****ing sweet man! Nice lift


You could fit a bowling ball under that arch too btw
 
Rodja said:
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.
Click to expand...

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
 
napalm said:
nice lift rodja, is that alex back there?
Click to expand...
Yep, that's him.
aceroni said:
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
Click to expand...
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.
 
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...
 
Rodja said:
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.
Click to expand...

Ok cool, thanks. I don't know **** about equipped lifting, aside from what I've read on some logs around here
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
Rodja said:
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.
Click to expand...

So what did you do when you took the wife to the gym?
Does she actually train?
 
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