Ace's training log

[aceroni]

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

Thanks man. That's all it really was.. hopefully enough to have me feeling fresh come Monday.

I really liked pulling after box squats. It felt amazing.

 

[hurdlemaker]

I'm currently on sanibel island. It's been eighty all day. **** yeah. No babes, but that's fine.

no sh!t, I live in Naples, also looking pretty jacked!

 

[aceroni]

no sh!t, I live in Naples, also looking pretty jacked!

Thanks for joining hurdle.

Don't think I've ever been to Naples.
Back in mi now, sixty degrees so I can't complain.

Also i'm surprised but my glutes and quads are a little sore today.. didn't expect that seeing as everything was so light.

Still planning on squatting on Monday, looking forward to it.

 

[hurdlemaker]

Naples is about 45min from sanibel, I grew up in ft Myers and have been to sanibel hundreds of times

 

[aceroni]

Naples is about 45min from sanibel, I grew up in ft Myers and have been to sanibel hundreds of times

I'm jealous. I'd love to live in FL all winter.. The summer though- that would be a bit too hot for me.

Eighties are great if you have a source of water nearby.. But the 90's- 100's of dry heat and sun would destroy me. I'm a Lilly white boy.

 

[aceroni]

Definitely more sore than expected.. Wtf, do I even lift?

Also pec is tight, ****in straight bar squats.. I need to invest in a buffalo bar.

 

[Sean1332]

Sucksssss

 

[aceroni]

Trained legs today.


Hips were tight, my right side was out. It was pulling on my right glute / iband during squats
I kept it light(ish) and still had a great session.

Prehab:
Super d set the hips
Lunges with trunk rotation
Monster walks
Heavy foam rolling: everything

Lying leg curls
4x8
Last set plus 25 partials

Super strict, slow negatives and force full contractions.

SSB
Bar x2x15
155x2x10
205x6
205 + 1 chain/side x2x6
" + 2 chain/side x2x6
" + 3 chain x3x6

I used the easy chain loader from efs.
Starting with my chain halved around the bottom loop, then the next set I'd move it up a loop, adding more chain weight.
I did this with all chain additions.

Bar weight was too light / I ran out of chains. My intent was to keep adding until I lost explosiveness, but that didn't happen. My hips just got tight first from being out, so I called it there.

One legged leg press

One ascending set, starting with one plate working up to seven, four reps at a time


Leg extension
10
15
20 +15 partials

each set I did forced a forced quad stretch, ten seconds, then twenty, then thirty


DB rdls
70x2x15

Deep stretch, slow negative, no lockout

My hips really bothered my here so I stayed at seventy


Standing calves
Ten rep with ten second flex, three times = one set

Standing bw calf
hard contraction, no stretch x10

Dorsiflexion x failure

These three exercises were all one giant superset, did three rounds here.


My thoughts: great session, need more bar weight for the chain squats. Need to get my hip into place before any more lower body work.

Edit: add prehab

 

[aceroni]

Chest / Delts today

Super D set humerus
Rumble roller lats, glutes, Delts
LAX mash pec / tie in

Slight decline db press
25x2x15
40x2x12
60x12
70x8
75x8
80x8
85x8

Deep stretch, hard contractions

Bb flat chain bench
Got to use the competition bench / bar today, woo!
Bar x5
+1 chain x5
+2 chain x5
95 +2c x5
135 +2c x5x5

One second pause on chest this ended up being a good weight.. I didn't lose explosiveness at all yet it was hard

BB incline
Bar x6
135x6
185x3x6

Pause an inch above chest, explode to 3/4 lockout

Ladder pushup two sets to failure three settings

DB laterals
20x12
25x3x12

Cage press
95 x5
115x5 lost explosiveness
95x3x5

DB rear delt destroyer
55x60->30x30->10x10

 

[herderdude]

Standard 40lb chains Ace? Strong pressing sesh, nice work.

 

[Sean1332]

I wanna try this cage press. I see breezy do them a lot.

 

[aceroni]

Double post

 

[aceroni]

Standard 40lb chains Ace? Strong pressing sesh, nice work.

Thanks dude !
I think they're between 20-30lbs
They're the standard 5/8"

I wanna try this cage press. I see breezy do them a lot.

I like them.
They seem easier on the shoulder than regular ohp.
They're hard though.

 

[aceroni]

Trained arms yesterday..
I'll probably update that later.

Trained back today

One arm BB row
35x8
70x8
90X4x8

Explosive BB Row
135x6
185 x4x6

These were supposed to be done on a Smith, exploding off the bottom pins. We don't have a Smith so I did them off of four mats.

DB pullover
55x4x10

DB shrug
70x12
65x2x12

Three second hold at top

Chain deads, conventional
135x2x3
225x3
315x3
315 +1 chain x3
335 +1 chain x3
" +2 chain x 3
" +3 chain x3
"+3 chain x11

My form started to get bad so I called it on the eleventh rep. reset every rep, no touch and go.

Left the gym feeling good, pulls felt great despite my hip still being out.

 

[RegisterJr]

Sweet pulls Ace!

 

[aceroni]

Light chest/Delts Saturday

Super d set humerus
Band pullapart series

A1.Machine press 4x12
Neutral grip, slow negative, 2 second contraction
A2. Band over and backs 4x8

B1. Pec minor dips 12,12,14,12
B2. Band over and backs 4x8

Bent over rear delt laterals 25 x 4 x 15+30 partials

Wow, rear Delts blown up

C1. Red mini spider walks 1 minute x4
C2. Band over and backs 4x8

The spider crawls are great, you guys that press heavy weight/ have shoulder issues should try them. Great for RC as well as rear Delts.

The band over and backs are great for shoulder health as well, I'll edit this shortly with video links.

Edit:

Over and back Rope Stretches.MPG: http://youtu.be/vI5Fy-jIVH0

Spider Crawls: http://youtu.be/IeKQCX-qvp8


Trained legs today

Hips felt great but my lumbar was still sore from deads.
I might have to switch that around.

Super D set hips
monster walks
Rumble roller: glutes, piriformis, i band, VM, hip flexor, TFL
Wall squat
Forward/backward lunges

Leg curls
12,10,8

Then a triple drop set: 8->8->20

I used a plate loaded machine with three spots

SSB
Bar x 2x6
155x2x6
205x6
225x6
225 +1 chain x6
" +2 chain x6
" +3 chain x6

Speed slowed down, lumbar felt like ****

Banded Leg press
Red monster elite fts + 6 plates per side x4x8

Bear squat
12,10,8

plus triple drop set 8->8->20


BB rdl
135x2x15
Back was real tight so i kept these light

One giant set calves

Trained light chest on Saturday, will update that later

 

[aceroni]

Chest and Delts today:

Decline DB
25x2x15
40x2x8
60x8
70x8
75x4x8

Slight (three inch) decline
Slow negatives, two second flex at top

Reverse band BB flat
135x5
225x5
255x5
265x5
270x5
275x5

Took really small jumps there because I was losing explosiveness.
Used the monster efs bands (black/ green) choked around the top of power rack.

BB incline
185x3x6

Stop about 1-2" off chest, explode to 3/4 lockout

Stretch pushup
2 chain x15 x2
1 chain x15

Each set we immediately did a 30-40 seconds chest stretch. Woof.

DB rear delt lateral
25x3x20

head down on incline bench pinkies up palm back

Band pull apart
Orange light skinny band x3x12

Two second flex

Cage press
Barx5
95x5
105x5
115x3x5

Changed my setup on these today. Got under the bar a little more and the reps felt way better, and were much more explosive.

Really happy with this session today, pain free pressing.
Doing the six sets of rear delt work before the over head pressing felt amazing. I had a ton of blood in my
Upper back and it was incredible. would recommend this to everyone- especially you Sean.
(from what I recall you've had RC issues in the past, I believe you had the most issue with flat bench, but keeping the shoulders healthy in general is good)

 

[CincyKiller45]

A lot of great work in here Ace. Happy to hear the shoulder is feeling good.

Banded leg press? I like.

 

[aceroni]

Thanks cincy.

Just pulled the trigger on two sets of chains.
Two five foot 5/8"
Two five foot feeder chains with clips
208$ shipping included from sorinex.. That's about seventy dollars cheaper than elitefts.

****ing pumped about that. hopefully they'll be here tomorrow.
Kidding about the shipping but this feels like Christmas.

I almost bought three sets but we already have three pair at the gym.
I figure there's no reason for me to (currently) need that extra pair.

 

[aceroni]

Post workout:
1 cup red beans and rice
1c Jasmine
??7 Oz chicken breast

I'll also have a banana, and possibly a slice of pizza.

Trained back today with some pulling against chains again.
PC was a little tired from Monday.
Will update after smashing some food.

 

[aceroni]

Back training went swell today.

super D set hips
Wall squat
Band over and backs
Monster walks
banded hip thrust
Overhead band part stretch (kstarr)


Meadows row
25x2x8
50x8
75x8
90 x8
100x3x8

Banded chest supported row
4 x6

Had to really play with the bands to get good resistance. It was either way too much or way too little.
Ended up using two bands per side.

Wg oh lat pulldown
150x3x8

Grip at the end of the bar. Pulled to forehead, really relax scapula at the top.

DB shrug
70x12
75x12
80x12

Three second hold. Need to start with 80 on these.

Conventional pulls
135x2set x 3rep
225x2x3
315x3
"+1 chain x 3
"+2 chain x 3
"+3 chain x 3
" " x12

Chains are per set, so the final set I had six chains total (three per side)
Beat my reps from last week by one, but used twenty less pounds bar weight.
My hams were a little tired/sore from Monday, so i'm not mad about it
Hopefully by next week my chains will be in and I'll try to hit 275-290 with five chains/ side.

 

[RegisterJr]

Man those beans and rice looked good!

Strong pulls again Ace. I wish we had chains at my gym.

 

[throneof]

Back training went swell today.

super D set hips
Wall squat
Band over and backs
Monster walks
banded hip thrust
Overhead band part stretch (kstarr)


Meadows row
25x2x8
50x8
75x8
90 x8
100x3x8

Banded chest supported row
4 x6

Had to really play with the bands to get good resistance. It was either way too much or way too little.
Ended up using two bands per side.

Wg oh lat pulldown
150x3x8

Grip at the end of the bar. Pulled to forehead, really relax scapula at the top.

DB shrug
70x12
75x12
80x12

Three second hold. Need to start with 80 on these.

Conventional pulls
135x2set x 3rep
225x2x3
315x3
"+1 chain x 3
"+2 chain x 3
"+3 chain x 3
" " x12

Chains are per set, so the final set I had six chains total (three per side)
Beat my reps from last week by one, but used twenty less pounds bar weight.
My hams were a little tired/sore from Monday, so i'm not mad about it
Hopefully by next week my chains will be in and I'll try to hit 275-290 with five chains/ side.

Strong pulling after all that rowing, bro

 

[aceroni]

Light chest day today
HS incline 4x12

Pec minor dip ss DB rear delt fly
Bw +25lb x 10 // 25x20
Four rounds

DB hex press ss band pullaparts
40x10 // oj mini x10
Four rounds

Six ways ss band over and back
8lb x10 // oj, mini x20
Three rounds

Huge pump, done in about forty minutes

One set calves from Ben pakluski
10 reps ten second rest, twenty reps, twenty second rest all the way to forty reps

Arms from this week:
A1.Rope pushdown x15
B1. 1.5 cable curl x10

A2. DB hammer curl x10
B2. One arm high pulley extension 10 reps +5 partials

A3.incline barbell skulls x12
B3. Ez preacher x8

Each superset done with four rounds.. Minimal to no rest.

Stand calf 6x15 thirty second rest

Leg raises
Standing orange band abs

 

[aceroni]

I'm doing explosive SSB chain squats tomorrow (big surprise here eh?).

I'm prescribed to do work up in sets of three this week though.

I want to hit somewhere between 275-300 x3, then add a chain for three, and add another chain for three more. Then the challenge set.

During the challenge set I go back to my base weight (275-300) and hit three reps, then add a chain and continue hitting threes until I lose explosiveness /start grinding.. I want to do at least three adds, so that's why I'm unsure about where to start with my base weight.. Any ideas?

my hip is a bit tight, and it feels out. I did some work this morning and it feels slightly better.

so I guess where my base starts will depend on that.

Either way I deleted about half my apps, half my pictures, and all of my music off my phone in hopes that I can film a few sets and see what you guys think.

 

[herderdude]

As far as explosive work goes, I always think it's best to start light. So my suggestion is to lean toward 275 as your base weight so you can get a good long challenge set going. If it's too easy, you can always start higher.

 

[aceroni]

As far as explosive work goes, I always think it's best to start light. So my suggestion is to lean toward 275 as your base weight so you can get a good long challenge set going. If it's too easy, you can always start higher.

I definitely agree with you there. I just wasn't sure if my three sets prior would be too light.

If I started at 275, they'd look like this :
275x3 .. This wouldn't be a challenge at all but I would have great speed (hopefully)
275+1 chain (~305 at top) x3
275 +2 chain (~340 @top) x3

I think these would allow me to maintain maximal explosiveness and at the same time for the challenge set I'll (hopefully) be able to add one to two more pairs of chains.

You're probably dead on here HD. This sounds like it'll be perfect.

 

[aceroni]

Stopped at a diner on the way home.. Steak and eggs, extra egg, toast, hash browns, and an extra order of hash browns.
****.. I'm full.

That should be good fuel for today.

 

[RegisterJr]

Stopped at a diner on the way home.. Steak and eggs, extra egg, toast, hash browns, and an extra order of hash browns.
****.. I'm full.

That should be good fuel for today.

That sounds SO good.

 

[aceroni]

Trained legs today

Everything felt good today.
Spent a few cumulative minutes in the bottom of the squat at work, pushing my knees out. That added up and helped at lot.

Prehab :
Super d set hips
Wall squat
Monster walk
Rumble roller everything

Lying leg curl
3 x6

Third set involved two drops, with ten partials.

SSB
Bar x2x6
155x2x6
245x3
275x3
"+1 chain per side x3
"+2 chain x3

Challenge set :
275x3
"+1 chain x3
"+2 chainx3
"+3 chain x3
"+4 chain x3
275 x3 (take chains off)
205x10


The 275 for the first reps of the challenge set was really fast after taking the chains off..
The only rest was the time it took to add the chains.
I rested 30 seconds after dropping the chains, and thirty seconds after dropping to 205

Leg press
One giant drop set:
6p x8
5px8
4px8
3px20

Thirty second quad stretch

Lunges
Bw +1 chain around neck x10/leg
Bw+2 chain x50yd ->bw x80yd

Thirty second quad stretches after each set

Rdl
185x3x8

Standing calves ss dorsiflexion
calves were done ten reps followed by ten second flex, three times is one set. Did three sets

I actually got a video of my 275 +2 chain set.. I'll figure that out later.

thoughts:
I was really happy with my challenge set. The forth chain was actually my best three.
The powerlifter / trainer called me out because I almost stopped at three chains. I, locked it in and it felt amazing.. Wish I had that one recorded.

 

[Sean1332]

You have me itchin to squat with chains! Good stuff.

 

[aceroni]

You have me itchin to squat with chains! Good stuff.

Honestly Sean I know it's a bodybuilding program but you might really like this- if you have access to chains/ bands.

I'm loving this program I know I'm gaining explosiveness from it.

A faster lift is a stronger lift.

 

[rob112]

You have an I retesting overload strategy. What's the chain weight per chain?

 

[Sean1332]

That's sweet man. I'm really open for anything. All I want are my explosive days to be fast, rep days to suck, and heavy days to be brutal. Which JM template are you following? I plans on using some of his stuff for assistance work. Gonna focus on hypertrophy and not being fat for the next few weeks.

 

[aceroni]

You have an I retesting overload strategy. What's the chain weight per chain?

They're 22 pounds per chain, 3-4 links on the ground, roughly five pounds. So my math guesstimates 17 pounds at the top per chain so 34/pair.. Not quite all deloaded at the bottom, you'll see in the video.

That's sweet man. I'm really open for anything. All I want are my explosive days to be fast, rep days to suck, and heavy days to be brutal. Which JM template are you following? I plans on using some of his stuff for assistance work. Gonna focus on hypertrophy and not being fat for the next few weeks.

John Meadows reactive pump program. I'll send it to you if you want. It's only six Weeks, it might be a nice change of pace for you.

If you're going to focus on hypertrophy, I'd suggest this six week training block.

I know when I changed from BB style to PL, I made great gains.

 

[Sean1332]

They're 22 pounds per chain, 3-4 links on the ground, roughly five pounds. So my math guesstimates 17 pounds at the top per chain so 34/pair.. Not quite all deloaded at the bottom, you'll see in the video. John Meadows reactive pump program. I'll send it to you if you want. It's only six Weeks, it might be a nice change of pace for you. If you're going to focus on hypertrophy, I'd suggest this six week training block. I know when I changed from BB style to PL, I made great gains.

I have it. I appreciate it, though. I need to read over it again for sure. I still prefer upper/lower, and rotating efforts Cube style, but I think I'll take some of the excercise selection and methods as assistance work. Thanks man!

 

[aceroni]

Idk why but my phone fails every time I try to upload my video.. Wtf.

 

[Sean1332]

iPhone?youtube?

 

[aceroni]

iPhone?youtube?

An Android that's a two years old.

I'm trying to upload it thru YouTube, but it gives me a network error

I'm going to plug into my computer and see what I can do.

 

[Sean1332]

Sounds like you have a network error!!

 

[aceroni]

Sounds like you have a network error!!

That's what it keeps saying. I'm not sure how that's possible seeing as I'm currently connected to the wifi

 

[Sean1332]

That's what it keeps saying. I'm not sure how that's possible seeing as I'm currently connected to the wifi

I was just being dumb/obvious lol

Maybe do it off the phone network and not wifi?

 

[RegisterJr]

Sometimes an older wireless adaptor can cause breaks in the connection that won't allow for a download.

Mines about 5 years old and does this.

 

[aceroni]

http://anabolicminds.com/forum/supplement-reviews-logs/248385-ace-gets-stimul8d.html

Going to be logging the new stimul8 cherry limeade flavor. Feel free to follow along.

Also hit chest and Delts hard yesterday.. Will update later.

 

[Sean1332]

That shít will melt your face off. I had a couple scoops during the meet

 

[aceroni]

That shít will melt your face off. I had a couple scoops during the meet

Well that sounds scary.

I'm pretty sure people start at half a scoop

 

[Sean1332]

Definetly a half scoop lol 3/4 is a good spot.

 

[CincyKiller45]

I took 3 scoops the night me and Herder lifted. My heart was pounding, I was light headed and I couldn't think straight.

Never again.

1.5 scoops of pre and 1-1.5 bronkaid FTW.

 

[aceroni]

I'm still updating my training in this log, I will update the supplement only in that log.

I'm going to start with a half scoop. I don't want to be dizzy and light headed.

 

[herderdude]

The night me and Cincy lifted, I took two scoops. I was up until 6am. It's a good way to meet an internet friend for the first time, just take way too many stimulants and squat to a max.