Ace's training log

[herderdude]

Liking that post squat routine?

 

[aceroni]

Liking that post squat routine?

It's a nice warmup and feels great.
I like it almost as much as Super D's set the hips.

anything worth noting technically on those vids?

 

[herderdude]

RDLs looked good. Looked like the bar wanted to swim on you a little bit on the chain bench, though the chains do add some instability. I'd recommend just torquing on the bar a little more to get some more tightness. Don't sacrifice the target muscle activation, but spreading and bending the bar a little more should tighten it up.

 

[wasme]

Finally got a chance to see the vid ace.. thanks man.

 

[aceroni]

Finally got a chance to see the vid ace.. thanks man.

No problem wasme

 

[aceroni]

Back today

Wide grip pullups
Bw x12,12

Shoulder width pullups
Bw x9,10

Close neutral grip pullups
Bw x8, 8+4 assisted

The focus here was to keep my sternum arched and only come 4/5 of the way down, keeping tension on the lats they felt great.

DB dead stop rows
90x8
100x4 sets x 8 reps

DB pullover (Meadows style)
55x3x12

DB shrugs
95x3x10

Two or three second contraction at top

Banded hyper extension
31,20,20

Farmers walk
90lb per hand x40 yards x2
"" x 30 yards x6

Ab wheel
20,15,15

Hang leg raise
20,15,25

This was all done in about an hour.



Diet update:
Everything has been going well. Keeping it clean, until I got drunk on tequila and Margaritas on Cinco de mayo... Then I ate pizza and pie. Oh well, **** happens.. I'm back on track.
Wednesday has now become a low ish day.

My current training + diet set up looks like this:

Monday- legs, high carb
Tuesday- chest/delt heavy, medium-high carb
Wednesday- conditioning /mobility low-ish carb
Thursday- back- high
Friday- light chest/delt -medium-high
Saturday - arms- low
Sunday- off- low

Edit to give you #s to look at:

These are my goal macros, not necessarily what I hit.

High: 400-600 C 200-230 P 80-90 F
Medium: 200-400C 220-250P 80-100 F
Low 50-150 c 230-260p 100-150 F

I don't count or weigh anymore everyThing is roughly eyeballed.

 

[Lukef2000]

Late as fuk but in bro.

 

[aceroni]

Did light chest and delt today, by far my favorite session of these yet.

Free motion unilateral chest press
15,13,11,9,7

The motion is kind of inbetween a fly and a press, per Ben pakluski.

DB hex press
45x12
40x2x12

pec minor dip ss band over and back
Bw x 12,12,15 // 10,10,10

DB rear delt fly ss spider walk
25x4x15 // red mini x4x3

Rear delt, resting forehead on incline bench, full ROM
spider walk, up and down is one rep

My rear Delts were screaming here

Horizontal press ss band pullaparts
5lb x3x10 // oj micro mini x3 x10

 

[aceroni]

Trained arms today

V bar pushdown ss BB curl
4x20 // 90x4x8

Constant tension on both. Squeezing the BB as hard as possible. I was supposed my grip4orce but I forgot them

DB hammer curl ss dips between benches
35x4x10 // 70lb on lap 4x 10

Hard flex on curls, slow negatives on both

Incline bench curls ss overhead rope extension
25x4x10 // 4x10 +5 partials

Smash DB together on curls, slow negatives, hard flex. Working the stretch on the tricep.

Suppdate: didn't plan on starting cistamax, but I bought it, and started it today. Also added GMS to my pre, pump was stupid today.

 

[aceroni]

Trained legs today

Hamstring curl
4x10
Smooth, constant tension, hips down.
Last set with a drop for 15 reps plus 30 partials.

SSB
Bar x15,10
155x10,5
245x6
295x6
315x6
335x6

The rubber matted floor was slick from humidity, making it damn near impossible to torque.
I threw some chalk on the floor, it helped just enough that my feet weren't sliding.

Unfortunately, I didn't get a video. I'm bummed because the last set wasn't pretty. It'd have been nice to see where it went wrong, and to also show you guys the brand new mono.

Leg extension
4x12

Explosive, hold contraction. With 30 second stretch

One legged Leg press
One giant ascending set working up in 25 lb increments all the way to five plates

With 30 second stretch


RDL
195x4x10

Deep stretch, using 25#plates, constant tension up to 3/4 lockout and back down.

Standing calf
10 reps plus ten second flex

Three times is one set did three sets super set with dorsiflexion to failure

 

[RegisterJr]

Solid work Ace.

What is SSB? Squat?

 

[aceroni]

Solid work Ace.

What is SSB? Squat?

thanks. SSB is a safety squat bar.
It has handles and a slight camber. It's a bitch.

 

[CincyKiller45]

Good sh1t, Ace. Slippery floor sounds scary.

Lemme see yo mono.

 

[aceroni]

I started cistamax two days ago. Nothing much to report yet. I have been looking a little leaner and Fuller but I believe that's from adjusting my diet because I don't think you'd notice anything in two days.

Edit. Now that I think about it I just realized I've been really warm, more warm than usual. Might be the cistamax

 

[Sean1332]

Hmm interesting. Hopefully I win their massive promo lol

 

[aceroni]

Hmm interesting. Hopefully I win their massive promo lol

giveaway? Promo? Where? Lol

 

[aceroni]

Just got back from the Chiro. Got an adjustment, plus a.r.t on my glutes, hip flexors, and pec tie in, and traps.
My ribs were all ****ed up, and my pecs were super tight, which was keeping my pec minor from contracting properly. Hopefully this should help my pressing today, we'll see

 

[wasme]

I picked up a safety squat bar at xmas.. love that thing.

 

[RegisterJr]

I sat on a safety squat bar at xmas.. and spun... love that thing.

...

 

[wasme]

...

dude dont knock it till you try it...just sayin

 

[aceroni]

Chest /Delts

Banded chest press
4x8
Ten partials on last set

slight incline BB press
135x2x6
185x6
205x6
215x6

pointer finger on ring
pause 1"off chest, explode to 3/4 lock out. Real slow negative

Flat chain bench
135+2 chain/side x4 sets x5 reps

Pause on chest, explode up
Moved my grip in on these and they flew off my chest, ring finger on rings.

Tri set:
A) DB hex press x8
B) pec minor dip xfailure
C) regular dip x failure

Regular dips were done out of the stretch position, only coming up halfway. Did three rounds of this my chest had a sickening pump

DB rear delt fly
25x20
25x20 +10 swing
25x20 +20 swing

Rear Delts were blown up

Six ways
10lb x3 x10

Cage press
115x4x5

Moved my grip in on these also and they really flew up, about a thumb away from the smooth.

Lever 2x5
Hanging leg raise 2x10
Wood chopper super set pallof press 3x10

I gotta say I'm disappointed this program is almost over. It's been one of my favorite Meadows programs with all of the chain./explosive work.

 

[rob112]

Nice work. You really get a lot in in these sessions. Any ideas where your programming goes next?

 

[aceroni]

Nice work. You really get a lot in in these sessions. Any ideas where your programming goes next?

Thanks rob.


Today I showed my girlfriend how to properly use the GHR and the reverse hyper today, and I realized I really missed doing those.

I do have another Meadows program that involves squatting twice a week, though. My squat really improved when doing it twice weekly though, just didn't give a lot of room for heavy pulls.

So I'm just not sure. I might do the Meadows and try to incorporate the ghr / reverse hyper a bit more.. We'll see.

 

[rob112]

Thanks rob.

Today I showed my girlfriend how to properly use the GHR and the reverse hyper today, and I realized I really missed doing those.

I do have another Meadows program that involves squatting twice a week, though. My squat really improved when doing it twice weekly though, just didn't give a lot of room for heavy pulls.

So I'm just not sure. I might do the Meadows and try to incorporate the ghr / reverse hyper a bit more.. We'll see.

You know, I have been recently been missing the GHR and reverse hyper. I also noticed similar things with the squatting. I do one as a higher rep box squat and I actually feel that has helped the recovery for pulls.

Will be cool to see where you end up at next training cycle.

 

[aceroni]

Yeah I'm not quite sure yet. As of right now though weights are feeling heavier (squats yesterday and incline today) so I'll probably back off next week do mostly conditioning and explosive work nothing heavy nothing to failure.

Macro update
Monday
600c
250p
80f

Tuesday
525c
230p
90f

Tomorrow will be conditioning and mobility only, with lower carbs and higher fats

Was down three pounds from last Monday to this Monday.
Although it was mostly being water weight, I could tell my lever felt more loose than usual as well.

After checking my weight today from Mondays carb up I was only down 1-1.5 lbs total. So I'm leaning up but very slowly.

 

[aceroni]

Conditioning today

Sled:
Backwards x30 yard
Forward sprint x30 yard
That is one "set"

45#x2 sets
100# x2 sets
150#x2
200#x2
45#x4

15 minute treadmill 3.5 speed 6 incline

Three minute cool down.

 

[aceroni]

I've been thinking about it for a little bit. I really want to kthat mountain dogging, but I've been doing it for 32 weeks straight..

I'm probably going to devise some PHAT based training.. See how tha goes

edit: i forgot i had another six week by Meadows. But it has chest/Delts twice weekly, not squats. I'm pretty torn where to go r now

 

[wasme]

I had a pretty run with PHAT training myself. Got the plan from simplyshredded..

 

[aceroni]

I had a pretty run with PHAT training myself. Got the plan from simplyshredded..

Yeah i saw it. I don't mind the template, but i already miss mountain dogging, lol.

Edit: i don't like how he splits up heavy work, and explosive and rep work.
What i like most about Meadows is his sequencing: rep work (pumping) then either explosive or heavy. I'll probably end up doing muscular demolition seeing as i have even ran that program yet

 

[wasme]

I gotta agree ..Meadows has it down pat.

Have you seen or tried mi40?

 

[aceroni]

Yeah I've seen mi40 as well but i don't like the idea of hamstring and back then quads and calves. If I'm squatting I'm training my whole legs and i might as well destroy all of it. Not just my quads.

 

[Sean1332]

or just start prepping for a powerlifting meet....just sayin

 

[herderdude]

or just start prepping for a powerlifting meet....just sayin

This x2. A little variety, build a strength base for size gains later, and competition!

 

[aceroni]

You both have good points.
The last time I transitioned into a purely strength phase I made great gains, just from the change.

 

[aceroni]

Trained back today

One arm BB row
Warmups
100x4x8

Supinated single arm pulldown
97x5x8

John only called for 4 but they felt really good so I added an extra set that included a drop and some holds

DB pullover
55x3x12

Nice and slow working a deep stretch

Conventional deads
135x2x3
225x2x3
315x3
"+1 chain per side x3
"+2c x3
"+3c x3
"+4c x3
"+5c x3

365+3c x 3

John only called for three chain sets but it felt so damn good I just kept going.
Then I added a quarter and threw the chains back on for fun.

The chains were about 2/3 from the ground, so roughly fifteen pounds per chain.

Kayak row
5 x8

Did a little calves and core too:

Standing calves 8x8 last two sets add ten partials
Superset with dorsiflexion and standing Bw raises

Ghr rocky style abs
+10lb.Kb held in front of chest x12
+20lb kb x8,8,6

Each set dropped the kb and did the same number of reps with just bodyweight

Ab wheel x10,6,6,5

Really slow on these.

 

[Sean1332]

Strong pulls, man. That's great.

 

[aceroni]

Strong pulls, man. That's great.

Thanks Sean. They all felt so damn smooth.
The 365 wasn't a grinder by any means but my speed went down and form wasn't perfect so I called it good.

I've been looking at muscular demolition by John and I see a lot more chain work on squat bench and deadlift. At this point I feel like i'm in a pretty good groove on these as well as cage presses so I think i'm leaning towards that

 

[rob112]

Nice, going with the flow when your feeling it. Good call

 

[aceroni]

Did arms Saturday and light chest/ Delts Sunday. That concluded the six Weeks of reactive pump.

I decided to deload this week, still training just not taking anything to failure/ straining at all. Not going crazy with accessory work either.

Anyway, here's todays leg training.

Standing leg curl 3x20
Three different toe angles

Leg press one set forty or so reps

SSB parallel box squat
work up
245x2 sets x6 reps
335x4x3

Was going to stick to two plates but my brother wanted to toss on another, and my speed was good, so whatever

Ghr
Bodyweight x5
Band assisted x3x5

Really slow negatives

Reverse hyper 100x3x10

One set B.Pak calves

 

[aceroni]

Did some light pressing today with back work

warmup : Meadows rows 3x15
Going really slow really light just trying to get blood in the lats

Fat man rows
Bodyweight x 15,12,11

Elbows flared, holding contraction at top

Flat BB bench
Bar x6
135x2x6
185x5 sets x3 reps

Just playing around with grip and bar path like herder was talking about.
I think either ring fingers or pinkies on the ring is fastest for me.
Anyways, it needs more practice.

1/2" PVC pipe (bandell bar) bench

Hanging two ten lb kettle balls and one fifteen per side with red mini bands

3x15

These felt great. I love them.

DB incline
55x3x15

Monkey bar pullups
Bw x 7,6,6,7

Focusing on keeping the sternum arched.
Kept everything light today, no stain no hard sets really.

Trying to be better about my deload week.

Anyway if you're not in my stimul8 log, I've really enjoyed it these first two days.

 

[wasme]

Fat man rows

These are the same as inverted rows, right?

 

[aceroni]

These are the same as inverted rows, right?

Correct. Laying on the ground, rowing my body up to a barbell.
The key here is elbows flared, really hammers the upper back.

 

[aceroni]

Conditioning today

Super D day after squats

standing calf raise
Working up in 8 until I could barely get 8. Got up to 425 I think
With partials

Sled
50# 30 yard drag 30 sprint x2
100# "" x2
150# "" x2
200# "" x 2
50# "" x2

Trainer called me out on my biomechanics. Said I had no knee and arm drive.
I corrected it and the last sprint felt great.

Post workout meal

One sweet potato mixed with a cup of mixed raspberries and blueberries

One cup white, two whole eggs, mixed with onion, pepper, and a tiny bit of pepper jack cheese

 

[wasme]

Looks tasty.. thought that was a waffle with the berries lol

 

[aceroni]

Trained back + pulled today
still deloading, so just trying to keep everything light /no grinding

Meadows rows
85x3 x10

Dog bone pulldowns
3x8
Pause at nose, flex upper back hard /deep stretch

Pendlay rows
135x6
185x3x6
Elbows flared, really wide grip

Kayak pulldown
3x8

Conventional deadlift
135x3x3
225x3x3
225x4x3*
315x2x2

The first three sets of 225 felt great and I was in a really good groove, hips were firing quick today, right after clearing the knees, which is usually my technical issue with heavier weights.

The second four sets of 225 I had a band around my hips, and pulling me backwards, like herder does. I don't remember what he calls it.

Those were hard, and I think they got me out of my groove.
315 was way slower than it should have been, so I just shut it down.

Edit : I forgot conditioning

Farmer walk:
50# per handle 60yd x4 (open palms)
100# x60yd x4
140# X15yd x2
140# x45yd x2

Grip slipped on the first set of 140, so I did a walk of shame back to the 0yd line

 

[aceroni]

Woke up, traps and neck were sore from farmer walk.

warmed up with four rounds of sprints on the air sprint 15 seconds on 30off

Did a giant set for arms:

BB curl with fat grips bar x12
DB cross body supinating curl 15x8
1.25 incline DB curl 20x6
Fat bar tricep pushdown x 10
Bench dip x12
Over head spud strap extension x10

Five rounds.. First one was a warmup

Finished with 10 sprints on the air sprint
15 on 35off

 

[aceroni]

Man. High rep squats today in the heat. Sucked.

Weight with clothes/shoes after two meals 186 lbs small.

Lying leg curl
4x10
Real strict last set with a drop and partials

SSB
Bar x2x5
155x2x5
245x10
285x10
295x10
305x9

It's hard to stay tight with that SSB for ten reps.

Banded leg press
5p x 3x8

Slow negative, explosive

Leg extension x30,25,20

Constant tension.. Ouch

Rdl
195x3x10

Using 25# plates

Hanging leg raise 4x fail
Standing banded abs 4x fail
overhead vacuumed pulldown crunch 3 sets

Standing calves
10 rep 10 seconds flex x3 is one set
Did four sets

 

[RegisterJr]

Powerful squats Ace!

 

[rob112]

Nice SSB work. Bet that was brutal

 

[Sean1332]

Tough day