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Journey to Elite

Rodja said:
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.
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Nice work man. I want to give those incline DB shrugs a try
 
1/12

SSB Box Squat
225x3x3
245x3x3
275x2x3

SSB GM
135x8x4

Bulgarians/Band Pallof Press (light)
30x8x4/8x4

Rolling Hypers
BW+45x12x3

I'm rolling along quite well and changed it up today to hit more upper back and focus on rib positioning. I'll be rep PR hunting very soon on assistance movements. The temptation to start dusting off my gear is already starting to development, but I need to build my foundation later before I do that. Plus, I have no idea what briefs I'll be using. It sure as hell won't be my 44 Aces.
 
If you don't mind me asking , what were your best lifts before the injuries? Geared or raw.
 
Rodja said:
Geared
~660/451/~605

I haven't tested my raw numbers in years and have zero idea what those would be now.
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Cool, just curious as I just start following your log. Injuries suck.
 
1/14

OHP
170x5
145x10

Meadows Row
90x10
115x10x2
115x10-drop-90x8

Incline DB Press
80x8
90x7
90x8

BB Curls/Pullapart Series (mini)
85x10x3/10x3

Band Facepulls w/ External Rotation (mini)
10x3

Bitchin' session today. I'm getting stronger at OHP and my shoulders are feeling better as well. They're still not 100% as I wasn't able to do dips, which sucks, but I'm not too concerned about it yet.
 
You're getting pretty frickin strong overhead, dude. Looking forward to seeing how much it benefits you down the road.
 
herderdude said:
You're getting pretty frickin strong overhead, dude. Looking forward to seeing how much it benefits you down the road.
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I'm pretty sure it was one of the main reasons my bench jumped 27# at my last meet. The goal is 501 by the end of the year.
 
Rodja said:
I'm pretty sure it was one of the main reasons my bench jumped 27# at my last meet. The goal is 501 by the end of the year.
Click to expand...

That would be amazing. Very feasible, the way your bench was and the strength you're gaining now, plus perfecting the shirt more, of course.
 
1/15

Sumo
315x2x10

Walking DB Lunges
50x15x3

DB Shrugs/Planks
80x15/30s
90x15/30s
95x15/30s

Rolling Hypers/Band Sits (light)
BW+15x12/15s
BW+15x12/15s
BW+45x12/15s

I felt really, really good today. It's weird how much the mental approach alters lifting. Going into today, I knew I was going to pull sumo, but didn't have an idea what my working sets would be. When I first got to the bar at 315, I had built it up in my mind to be really heavy even though I've pulled it thousands of times. The first few sets were perfecting my groove again, but, after that, the bar was flying up. There were some minor things that I needed to correct (harder arch, bar closer to my thighs), which was expected at this point. I can hear my gear calling for me and it's very tempting to try it on and just get re-accustomed to the feeling again. One of the guys I train with has a pair of 46 Ace briefs with the new cut and I'll likely be using those when I do decide to throw on the gear again.
 
1/17

Incline BP
Worked up to 225x3 PR

HS Yates Rows
145x10x3
170x8

Band Facepull w/ External Rotation (mini)
12x4

Tate Press
40x10
45x10
50x10

Quick simple session. I got into the gym late as hell for me and my only objective was to PR on incline, which I did. Overall, I felt pretty good with no AC issues even after going wide-ish grip on the incline (no clue on the actual width as I'm on the run and there's only cheap Chinese bars).
 
1/19

Squat (w/ 46 Ace briefs)
425x2x5

DB Bulgarian's
BW+80x8
BW+100x8x3

SLDL
225x10x3

Band Pallof Press (light)/Walking Planks
8/30s
8/30s
8/30s

It felt so freaking good to be back in some gear. I was probably 1/2-3/4" high on the reps, but that'll come with extra weight. I stayed conservative on the weight and was mainly working the groove of the briefs and focusing on my two main cues, which are pushing on the outside of my shoes and tight arch. I'm really trying to keep my work capacity as high as possible as I transition into the gear to keep my recovery high and be able to adapt to the increased CNS strain faster.
 
napalm said:
how are all your parts?
Click to expand...

Everything sans shoulder feels ready to rock. Small technical adjustments were made leading up to this week and it's already paying off. I had really good speed on the reps and my unracks were great.
 
Went to the chiro this morning. Free standing, amount of weight on my right hip 120 and 106 on my left hip. Any idea why my hips and lumbar hurt? Follow up is tomorrow.
 
Rodja said:
Went to the chiro this morning. Free standing, amount of weight on my right hip 120 and 106 on my left hip. Any idea why my hips and lumbar hurt? Follow up is tomorrow.
Click to expand...

Amazing they can tell that.
 
Are your hips bound up in a way causing one foot to appear longer than the other?
 
Eh just do some Facepulls. Those will fix it.

Kidding aside, sounds like you definetly identified the root cause. That's always good. Hopefully it's an easy fix?
 
Depends on the root cause, but with my scoliosis, having an inversion table at home has kept my lower back healthy longer. Along with biweekly Graston and ART, plus adjustments.
 
1/21

OHP
150x10 PR
135x12

Meadows Row
115x10x3

Incline DB Press
80x10
90x7x2

Cambered Curls/Band Facepulls w/ External Rotation (mini)
95x10x2/15x2
95x8/15

Tate Press/Pullapart (monster mini)
50x10x2/15x2

Nailed a good PR on the OHP finally. Decided to do two waves of it before I up the weight since there's a smaller 1RM compared to the other lifts.
 
Damn. That OHP will not stop rockin. Couple questions about it.

Do you ever notice that it's not consistent? Mine is all over the place. One day I hit 185x5, another day I can't hit if for a single.

Two, feeding back into the inconsistency, I notice that my repping on OHP doesn't really indicate my 1RM or 3RM strength on it. You ever see that in yours?
 
herderdude said:
Damn. That OHP will not stop rockin. Couple questions about it. Do you ever notice that it's not consistent? Mine is all over the place. One day I hit 185x5, another day I can't hit if for a single. Two, feeding back into the inconsistency, I notice that my repping on OHP doesn't really indicate my 1RM or 3RM strength on it. You ever see that in yours?
Click to expand...

It might be looseness on certain days. I know that I have to approach OHP like the other lifts and get super tight everywhere the entire time. It's been ages since I've 1RM on OHP. I used the rep calculators for a projected max on it.
 
1/22

Sumo (w/ 46 Ace briefs)
415x2x4
Add 3.5" block
465x2x2
505x2

Unilateral Hypers/Band Crunches (average)
BWx10x4/20x4

Donkey Calf Raises
300x15x3

Took a big jump in weight in my hands this week. My hands hurt like hell since my callous' have thinned out, but the groove felt good. I doubt I'll be making the same kind of jumps on Sunday when I squat.
 
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