Ace's training log

[jimbuick]

I shave for work every week brother.
If something hazardous spills or I need to take care of hazardous waste, I need a good seal on my respirator. So sorry about the beard.

And it's the middle of winter, so yeah, i'm white.

I'm 24. Been lifting for ten ish years steadily., longest break I took was broken collar bone.

Also, thanks for joining.

Lol, I've been here for awhile. I just don't comment incredibly frequently.


And, I'm just saying, in that picture you look like a jacked 12 year old. Nothing a little stubble can't fix.


And as far as respirators, they said the same **** in the army about how it wouldn't work if you weren't clean shaven. I guess those SF guys didn't get that memo when they rolled around bearded out lol.

 

[aceroni]

Lol, I've been here for awhile. I just don't comment incredibly frequently.

And, I'm just saying, in that picture you look like a jacked 12 year old. Nothing a little stubble can't fix.

And as far as respirators, they said the same **** in the army about how it wouldn't work if you weren't clean shaven. I guess those SF guys didn't get that memo when they rolled around bearded out lol.

Yeah me being beardless doesn't.help me look any older.

Also I think I wrote that I was using the monster minis on flat bench.
That is incorrect I've been using just the minis. Red, short bands from efts.

I'm assuming (from the chart off elite fts) that it's roughly 60-70lb at the top.

 

[bolt10]

You and Bolt are photoshopped!!

Hater! Haha

But ace outweighs me by like half of me so he wins.

 

[CountryLiftin]

I was lean once...

 

[aceroni]

Hater! Haha

But ace outweighs me by like half of me so he wins.

Yeah but you're a bit leaner than me, and probably stronger pound for pound.

I was lean once...

But then you decided you like being strong better, correct?

 

[CountryLiftin]

Yeah but you're a bit leaner than me, and probably stronger pound for pound.

But then you decided you liked eating food better, correct?

Fixed. LOL!


But yeah being strong and eating well go hand in hand for me. I'm leaning down a little bit right now though. Gota clean that diet up and do some cardio. I'm excited to run some sprints again now that it's warming up.

 

[CincyKiller45]

That's a lot of hard work and dedication in that pic, Ace. Lookin' sick!

Beardless FTW

 

[jimbuick]

 

[aceroni]

Trained back today

One arm barbell row
75x8
85x8
95x8
105x8
110x8

Reeves deadlift
135x6
185x6
235x6
These were super fückin awkward, so I switched to snatch grip deadlifts, off of two one inch pads.
225x6
275x6
315x6
365x6
400x5

Well I suck. These felt way heavier than they should, and my form wasn't perfect so I didn't want to push it.

I tried torquing and ham curl down like you guys talked about, and it felt like I was getting more tension / loading in my legs, but they were still so sore from Monday than I didn't get much from them.

Elite fts dog bone pulldown attachment
130x8
170x3x8

Pull down to the forehead, with a big stretch at the top.

Db pullovers
60x3x10

Banded good morning
thick blue band x3x20

Rocky abs on ghr
Bw x15,10, +10# x8

Ab wheel
3x15

Calf work

edit: Reeves deadlift
http://youtu.be/LzWUuFFYr0o

Banded Good Mornings: http://youtu.be/BdO-_CM7AW0

 

[Sean1332]

Holy snatch grip. Good work.

 

[Torobestia]

Yeah me being beardless doesn't.help me look any older.

Also I think I wrote that I was using the monster minis on flat bench.
That is incorrect I've been using just the minis. Red, short bands from efts.

I'm assuming (from the chart off elite fts) that it's roughly 60-70lb at the top.

I imagine max 60lbs at the top since that's what I was getting and I'm a pretty tall guy. Though, if we're to believe Rodja maybe you can get more or even less out of them due to the subpar QC at EFS regarding bands.

BTW, nice training, and looking real jacked.

Lol'd at jim's comment. And damn dude, you shave once a week? I have to shave every other day to look civil, and it's only EOD because e/d shaving causes too much razorburn.

 

[aceroni]

Thanks guys.
Welcome toro, thanks for joining.

As for the snatch grip, I had pointer finger on the ring of the barbell.. Probably not a true snatch grip but it was most comfortable for me.

for the bands, it was just a rough estimate. Our benches sit on platforms, and the pins for the bands are on the platform, I just estimated they were stretched about three feet at the top.


Unfortunately, I do not grow a beard like you do. It does make it easier for work, but if I had a choice I'd side with Jim, and grow a thick manly beard.

 

[jimbuick]

I imagine max 60lbs at the top since that's what I was getting and I'm a pretty tall guy. Though, if we're to believe Rodja maybe you can get more or even less out of them due to the subpar QC at EFS regarding bands.

BTW, nice training, and looking real jacked.

Lol'd at jim's comment. And damn dude, you shave once a week? I have to shave every other day to look civil, and it's only EOD because e/d shaving causes too much razorburn.

Yeah, I'm either ED or EOD as well.


Stupid grooming policies and ****.

 

[herderdude]

That's a massive snatch grip pull! Anything outside of the rings is enough to call it good. I like going pointer on the rings like you, so I can lock it out without having to maneuver around my ballz.

 

[aceroni]

Yeah, but I did use straps.. And a belt. So the SG aren't that impressive =/


Trained arms Thursday

Rope pushdown
Seated dips
Db kick backs

Db curl
Ez bar curl
Db hammer
Ez bar reverse preacher

Rested thirty seconds between all bicep exercises. Holy pump

Training light back tomorrow with the girl.

 

[herderdude]

Yeah, but I did use straps.. And a belt. So the SG aren't that impressive =/

Hey, gear is gear and weight is weight. I'll take gear and weight over no gear and little weight every time.

For a hypothetical, if Sean squatted 650 to IPF depth and I put on two ply poly briefs, a three ply canvas suit, and four meter knee wraps and squatted 655 to exactly parallel and not a hair below, I would totally throw it in his face for a long time. But that's just me.

 

[Sean1332]

That's ****ing awesome lol

 

[aceroni]

Thanks dude, that's awesome.

Didn't end up training light back with the girl today.. Too busy doing... Cardio.

Still low calorie low carb. Tomorrow I'll introduce a bit more carbs so I'm not depleted for legs on Monday.

 

[aceroni]

Just trained legs. Will update in a bit. For now, here's m#3
3 cups couscous, probably 6-8oz English arm roast

Edit: also going to probably throw in a banana, and some girl scout cookies.

 

[Sean1332]

Looks awesome

 

[aceroni]

Legs today

Leg curl
3x15
Hard flex slow negatives

SSB squat
Bar x 8
155x2x8
245x8
265x8
285x8
305x8
315x8
325x7

Did these bodybuilding style
Come to parallel maybe a hair below, not super deep. Come up 3/4 of the way. constant tension.

Unilateral Leg press
Quadruple drop set
10 ->8->8->20

we got a new hack squat today
Triple drop set
6->6->18

Db rdl
80x10
85x10

Calf work

Ghr abs
15#kb x 15,10
Bw x 8

ab wheel
6,8,8

Was spent.

 

[bean5er]

Legs today

Leg curl
3x15
Hard flex slow negatives

SSB squat
Bar x 8
155x2x8
245x8
265x8
285x8
305x8
315x8
325x7

Did these bodybuilding style
Come to parallel maybe a hair below, not super deep. Come up 3/4 of the way. constant tension.

Unilateral Leg press
Quadruple drop set
10 ->8->8->20

we got a new hack squat today
Triple drop set
6->6->18

Db rdl
80x10
85x10

Calf work

Ghr abs
15#kb x 15,10
Bw x 8

ab wheel
6,8,8

Was spent.

Real nice session bud. What did your calf work look like?

I wish my gym had a SSB. I just started program three over. Love it lol

 

[aceroni]

Yeah i've had awesome gains from program three.

My calf work was inspired by Ben pakulaski, actually.
I did a standing calf raise machine for eight reps, then I'd immediately do body weight standing calf raises off the floor (no stretch, just contracting as hard as possible for ten reps)

I did these back to back, with little to no rests..
about six to eight sets

tomorrow I'll just do one set. Also inspired by bpak.
10 reps ten second rest, twenty reps twenty second rest, all the way up to 40 reps..
Then Wednesday or Thursday I'll do a mountain dog inspired, super setting a flexion exercise with dorsiflexion


Edit:
I love the SSB. I've been abusing it.
It is really hard on my upper back and core, without jacking up my shoulders.

 

[bean5er]

Yeah i've had awesome gains from program three.

My calf work was inspired by Ben pakulaski, actually.
I did a standing calf raise machine for eight reps, then I'd immediately do body weight standing calf raises off the floor (no stretch, just contracting as hard as possible for ten reps)

I did these back to back, with little to no rests..
about six to eight sets

tomorrow I'll just do one set. Also inspired by bpak.
10 reps ten second rest, twenty reps twenty second rest, all the way up to 40 reps..
Then Wednesday or Thursday I'll do a mountain dog inspired, super setting a flexion exercise with dorsiflexion


Edit:
I love the SSB. I've been abusing it.
It is really hard on my upper back and core, without jacking up my shoulders.

Lol the reason I asked about calf work was I've been implementation bpaks stuff as well. Today I worked up to a fairly tough ten rep weight on standing calf machine then I preceded to get 100 reps in as few sets as possible. Calves were smoked.

I'm going to do a lot of the same stuff you're doing.

The reason I ask about the SSB is ref back squats kill my shoulder (I'm a low bar squatter) to tye point I hate squatting on heavy days. I have to do a ton or rear delt work and stretching before I squat lol. I think a SSB would be ideal for me but maybe not.

 

[Torobestia]

Man, you may not have the chest hair to show for it, but that leg workout looks like it took a lot of chest hair to complete. Nicely done

Lol the reason I asked about calf work was I've been implementation bpaks stuff as well. Today I worked up to a fairly tough ten rep weight on standing calf machine then I preceded to get 100 reps in as few sets as possible. Calves were smoked.

I'm going to do a lot of the same stuff you're doing.

The reason I ask about the SSB is ref back squats kill my shoulder (I'm a low bar squatter) to tye point I hate squatting on heavy days. I have to do a ton or rear delt work and stretching before I squat lol. I think a SSB would be ideal for me but maybe not.

I don't actually see any questions here or in your last post regarding the SSB, just statements, so I can only guess as to what your question actually is. Something you need to know is that the SSB is cambered, and the weight sits a bit in front of your body. This actually makes the movement more similar to an olympic squat or to a front squat than a traditional back squat. The SSB is a really nice bar, but be aware that to "properly" use it you ought to either squat with a narrower stance or have really good hip mobility. Otherwise, if you lose the upright position you now are loading the lower back a whole lot and are turning the squat into a goodmorning, which is obviously a very terrible thing to do especially as a bodybuilder (goodmornings are not known as a quad builder, lol).

 

[bean5er]

Man, you may not have the chest hair to show for it, but that leg workout looks like it took a lot of chest hair to complete. Nicely done


I don't actually see any questions here or in your last post regarding the SSB, just statements, so I can only guess as to what your question actually is. Something you need to know is that the SSB is cambered, and the weight sits a bit in front of your body. This actually makes the movement more similar to an olympic squat or to a front squat than a traditional back squat. The SSB is a really nice bar, but be aware that to "properly" use it you ought to either squat with a narrower stance or have really good hip mobility. Otherwise, if you lose the upright position you now are loading the lower back a whole lot and are turning the squat into a goodmorning, which is obviously a very terrible thing to do especially as a bodybuilder (goodmornings are not known as a quad builder, lol).

Thank you bud. I'd definitely like to mess around with one if I could.

I figured on exactly what you described above, I'm wider stance squatter normally so I'd definitely be some getting used to.

Again thanks for the info

 

[aceroni]

Thanks Toro- I'm just not a hairy guy.


Bean maybe try moving the bar up your back a bit.

When I try to set the bar in a more low bar position, it wrecks my shoulders to the point that I can't press the next day.

When I set the bar in the thick of my traps, it feels best. Its closer to a high bar, but it's not quite high bar.

I just say forget low bar, forget high bar, and put the damn thing where you can move the most weight without compromising your shoulders or technique.

 

[herderdude]

If you low bar as a physique dude, you gotta realize two things:

1.) You're gonna have to be a hard mother to sack up and hit a big quad movement right after some big low bar squats, because they are NOT the best for quads. Low bar is for max weight (potentially more mass if you buy weight = mass), hips and hams, yadda yadda.

2.) You're gonna need to free up your schedule to the tune of 15-20 min a day to get an excellent shoulder prehab/rehab routine in place, and you're going to have to experiment with different movements and find what keeps you able to move your arms above your head.

High bar and SSB are simply better options for physique athletes. Look at weightlifter quads versus powerlifter quads. It's no comparison, weightlifters win.

 

[bean5er]

If you low bar as a physique dude, you gotta realize two things:

1.) You're gonna have to be a hard mother to sack up and hit a big quad movement right after some big low bar squats, because they are NOT the best for quads. Low bar is for max weight (potentially more mass if you buy weight = mass), hips and hams, yadda yadda.

2.) You're gonna need to free up your schedule to the tune of 15-20 min a day to get an excellent shoulder prehab/rehab routine in place, and you're going to have to experiment with different movements and find what keeps you able to move your arms above your head.

High bar and SSB are simply better options for physique athletes. Look at weightlifter quads versus powerlifter quads. It's no comparison, weightlifters win.

Yeah truthfully that's just the way I've always squatted. I'm going to work on getting the bar more on my traps with a bit narrower stance like you and Ace suggested

Thanks a ton guys and sorry to derail your thread ace.

 

[aceroni]

Yeah truthfully that's just the way I've always squatted. I'm going to work on getting the bar more on my traps with a bit narrower stance like you and Ace suggested

Thanks a ton guys and sorry to derail your thread ace.

No worries at all man, we're just here to learn.

I agree with what they've said but I am slightly outside shoulder width. It's just most comfortable for me. I think you should just find what's most comfortable for you and stick with it. We tend to over complicate things.
I can't remember who said it but this great quote comes to mind:
"just fùcking squat"

 

[Torobestia]

No worries at all man, we're just here to learn.

I agree with what they've said but I am slightly outside shoulder width. It's just most comfortable for me. I think you should just find what's most comfortable for you and stick with it. We tend to over complicate things.
I can't remember who said it but this great quote comes to mind:
"just fùcking squat"

If a quote's about keeping it real, you better bet it's from Jim Wendler!

 

[aceroni]

Trained chest and Delts today

Machine unilateral free motion flys
2x12

Hard flex at peak contraction, slow negative

15° barbell incline
135x6
165x6
185x6
205x6
225x6
235x5
240x3

Brother helped on the sixth rep of 235, doesn't count. So i decided to bump it up.
Stopped an inch above my chest and explode to 3/4 lockout

Reverse band flat press
225x5
245x5
250x2x5

These felt great, used full ROM here.
I moved my feet out a bit wider, had them flat on the floor. My base was incredibly stable, but i wasn't getting that dan green leg drive either.

Used elite fts black monster minis.
They didn't help much but the orange thick bands would have been too much. Oh well.


free motion rear delt fly
superset with rear delt band pullaparts

Three rounds here blew my Delts up

Cage press
95x8
105x8


Did band over and backs inbetween all shoulder work

 

[RegisterJr]

Strong inclines, Ace.

 

[throneof]

Following, bruh

 

[bean5er]

Great session ace

 

[aceroni]

Thanks guys.
trained back today, more just volume style

Meadows rows
90x8
100x8
115x3x8

Seated cable rows
150x10
170x3x10

Wide grip pulldowns
160x8
180x2x8

These were done by pulling down to the forehead, and letting scapulae relax at the top

Banded hyper
orange efs x2x15

Good mornings with bands
two orange efs light bands x2x18

Seated calf

 

[aceroni]

Headed to FL this morning. Taking the week off training to spend with my family and 89yr old grandmother.

Training will resume next week.

 

[herderdude]

Sounds awesome! And get a tan while you're down there, Ace.

 

[RegisterJr]

Headed to FL this morning. Taking the week off training to spend with my family and 89yr old grandmother.

Training will resume next week.

Enjoy bro!

What part?

You picked a great week. Weather here is amazing.

 

[aceroni]

I'm currently on sanibel island. It's been eighty all day. **** yeah.

No babes, but that's fine.

 

[Sean1332]

I hate you.

I mean...I hope you're having fun!

 

[bean5er]

Have fun bud

 

[aceroni]

Thanks guys. I'm having Blast..

I only have a few days to be here, so i'm making the most of it

 

[atanocc]

Subd! Lookin good in here!

 

[aceroni]

Subd! Lookin good in here!

Welcome buddy, thanks for joining.



Here's a pic from the morning. Just woke up.

 

[rob112]

Looking like swolberham Lincoln up in hurr

 

[aceroni]

Looking like swolberham Lincoln up in hurr

Thanks brother, that's a great saying. I'll probably start using it.

 

[aceroni]

Just flew back home tonight. Work tomorrow.

Started looking at John's reactive pump program.
It is a five day split

Legs
Chest/Delts
Back
Light chest /Delts
arms

The first week has explosive chain work on all big three lifts.. Only looked at week one and I'm sold.
I think I'll try to get into the gym on Sunday and get things loosened up so I can squat Monday.

If my hips are ****ty from the travel (they weren't feeing the best today) I'll just start on the pump day and squat after i've seen my Chiro.. We'll see though

 

[aceroni]

Loosen up / get back into it day

Heavy foam roll
Super d set hips
Bw lunges with rotation
Bw bss
band pullaparts
Face pulls

Low box squat
Bar x2 x3
135x3x3
185x6x3

Pulls
135x8x3
Alternate between sumo and conventional. These felt great and hips and glutes were firing nicely after box squats.

Meadow row
50x4x10

One arm bb row
25x4x10

Incline bench oh wg protnated DB row
20x3x10

Kayak pullover
40x3x10

Glad I got this in. I can tell hips are still out but everything else is loser loosened up and firing nicely.

 

[CincyKiller45]

Nice little warm up, Ace! Glad everything's going well.