Ace's training log

[aceroni]

Thanks fellas, the ten reps really sucked. Today I'm going to have an incline bench fest, roughly ten sets.

My legs are ****ed.

 

[aceroni]

Chest/Delts

Took 1 gram agmatine and 1 scoop gms along with 1/2 scoop stimul8.. Pump was unreal.
The stimul8 had me sweating like a hog, and it's ten degrees cooler than yesterday. Focus was on point and my back felt really locked in on my pressing.

free motion unilateral press
3x8

This is more inbetween a fly and a press, pakman style.

15° incline BB press
Pointer on ring.. 2" off chest to 3/4 lockout
135x15
155x13
175x11
195x8
205x7

Move grip to ring finger on ring. Add orange light reverse bands. Pause on chest, explode up.

245x5
255x5x5

Got the third set recorded, but it's pretty blurry. I'll get to that later

Wide grip dips
Bw x 13,10,10

DB lateral ss red mini spider walk
20x4x12 // 4x3

Up and down is one rep on the spider walk

DB partial rear delt swings
55x3x25

 

[wrathman10]

Chest/Delts

Took 1 gram agmatine and 1 scoop gms along with 1/2 scoop stimul8.. Pump was unreal.
The stimul8 had me sweating like a hog, and it's ten degrees cooler than yesterday. Focus was on point and my back felt really locked in on my pressing.

free motion unilateral press
3x8

This is more inbetween a fly and a press, pakman style.

15° incline BB press
Pointer on ring.. 2" off chest to 3/4 lockout
135x15
155x13
175x11
195x8
205x7

Move grip to ring finger on ring. Add orange light reverse bands. Pause on chest, explode up.

245x5
255x5x5

Got the third set recorded, but it's pretty blurry. I'll get to that later

Wide grip dips
Bw x 13,10,10

DB lateral ss red mini spider walk
20x4x12 // 4x3

Up and down is one rep on the spider walk

DB partial rear delt swings
55x3x25

Tried to PM you but box is full. If you wouldn't mind I would like to pm on some stuff.

 

[aceroni]

Tried to PM you but box is full. If you wouldn't mind I would like to pm on some stuff.

I deleted a few messages. Try again

 

[aceroni]

Back

Meadows rows
Worked up to 100x4x10
Supinated pulldowns
Pullovers
Pendlay rows 185x3x6
Banded 45° hypers

________________________________________

Light legs from Friday

Standing unilateral leg curl 5x10 three angles
SSB parallel box squat 205x6x3
Bss bw x15
Leg press 4x20

Small tire flip (~200#) x70yd x4

________________________________________
Light upper from today

Pullups 10,8,8,8 moving grip in each set
Meadows 50x4x10
Kayak rows 3x8

Quad set:
1) hs incline press x10
2) incline champagne press x8
3) pec minor dip x10
4) band over and back x10

Four rounds here, holy pump

Rear delt reverse fly machine x30
Superset with spider walk x3

Did this in less than an hour.

 

[Wrivest]

Holy crap Ace!!! Killer work in under an hour!

 

[aceroni]

Holy crap Ace!!! Killer work in under an hour!

Thanks buddy. The stuff I did in under an hour was the "light upper day"
The giant sets really cut down on gym time.

I must admit though the stimul8 keeps me moving between sets quickly.

 

[aceroni]

Did some explosive squats today. Other than my iband being incredibly tight, I was in a really good groove today.

Worked up to SSB 330x6
The first three felt really fast, then on the fourth rep in the hole my I band cramped/locked up and I lost explosiveness.
If it weren't for that I think I had another 10-20lbs in me but I called it quits due to the aforementioned issue.

I think my hip is out.

I tried to video the set but it cut out.

 

[aceroni]

Alright so here's how everything is looking lately.

Monday heavy legs
Tuesday chest / Delts
Wednesday heavy back
Thursday speed squats/ explosive work
Friday light upper
Saturday arms
Sunday off, possibly light cardio

Legs yesterday

Leg curl

SSB
Bar x2x10
155x2x10
245x6
285x6
305x6
315x6
330x6

as I was saying my IT on my left leg cramped at rep 4 of 330, killing my explosiveness.

High rep leg press
walking lunges

Rdl
205x4x10

Using 25#plates


Edit:

Chest /delt today

15°DB incline
Work up
80x8
85x8
90x8

20° BB incline
195x5x5

Speed was great here

Banded chest press
Stretch pushup
DB laterals

Cage press
115x 5x5

Sets with the bar and 95 felt ****ty, and 115 felt nice and explosive, I was loading the lats well.

Rear delt hang and swing 60x3x15

 

[wasme]

Ace this is still Reactive Pump program, right?

 

[aceroni]

Ace this is still Reactive Pump program, right?

I'd say it's close to RP, with a few small tweaks, the speed squats day and the upper body day are something light i'm adding on my own.

The second squat day is going to be mostly box squats or regular with different bars (either the 14" cambered, or the Mastadon), because Monday I always use the SSB so I can actually bench press Tuesday.

I'm also avoiding pulling every week so I can stay fresh on my squats. Those are my main focus.

I might start implanting GHR and reverse hypers, too.

I'm going to do that "light back day" from when John trained with Ken Jackson the next time I hit upper, and maybe some speed benching to a two board.

Breezy posted the video with Ken Jackson a while back.

 

[aceroni]

Trained back today

One arm BB rows
75x12
85x12
95x12
100x12
105x12

Used the handle attachment. These were hard

Did some pullovers and chest supported rows, and shrugs.

No heavy barbell work really, trying to be easy on the leg.

Then I finished with farmer walks with the fat grip attachments
50# x80yd x8

50lb is light which was my plan to stay easy on myself with my I band still tight, but the fat grips made it so large I couldn't close my hand.
The handles rode in my fingers, so my forearms were blown up by the end.

Standing calf 4x20 ss dorsiflexion

Supdate:

stimul8 is strong. 1/2 usually does the trick.

Cistamax is about 4 Weeks in. noticing fullness, and a little more vascularity, but nothing huge. I am getting wood randomly and easily too.

Just added AP because **** it, I had a bottle from the oxy protein intro sale.
I love AP. I have already been cutting for about a month now, so I felt it from the first dose. Food pumps, all day.

Weight update 184.6 so I think that's around 1-1.5 lb from last week? Looking much leaner but a but Fuller.
Not really trying to lose weight at this point as i'm eating much more carbs than before, but i'm training more often.

I'm also thinking of adding pause squats to my light squat day. I've never done them but I think they'd be a great way to under load my squats while still working explosiveness and getting good tut

 

[herderdude]

Pause squats make you a better squatter. Fact. Everybody has their ways of doing them, but it's plain and simple, many strong squatters use pause squats.

 

[aceroni]

Pause squats make you a better squatter. Fact. Everybody has their ways of doing them, but it's plain and simple, many strong squatters use pause squats.

Thanks for your input dude, it's always appreciated.

I'm thinking to start really light and do 3-5 reps with about three second pause.

Do you let your air out and breathe??

@Bolt don't you always do pause squats? What do you do?

 

[herderdude]

You can breathe in the hole, it makes it very hard. Personally, I don't.

 

[Duramaxhd]

Subbed nice job in here

 

[aceroni]

You can breathe in the hole, it makes it very hard. Personally, I don't.

I think I'll play with it, some Weeks breathing squats, some pause, box, reg, etc.
I don't imagine I'll be doing pause /breathing squats with anything other than a straight bar tho.

Subbed nice job in here

Thanks bud, welcome.

 

[rob112]

I hold my breath otherwise is lose tightness. You figure it's only a 2-3 second pause usually, and I breathe(grunt) on the way up.

 

[herderdude]

The thing I don't like about the breathing pause squats is that the weight for them is so light it almost does nothing. It will be tough on the abs, but not challenge the hips or upper back or anything.

My favorite is to work for PR triples with a 2-3 second pause. Get some weight on that bar, challenge the hips.
I also usually don't wear a belt for my pause squats to make them harder still. I think I'm going to wear it this next cycle, trying to use more weight on my pause squats, and get rid of that knee cave with the heavy weights.

 

[aceroni]

Thanks again guys. I guess I'll do breathing squats 135# to warmup, then 2-3 seconds pauses whole holding my breath.

 

[Sean1332]

I think they're awesome for teaching you to hold your air under heavy weight.

 

[herderdude]

Double post wtf

 

[Sean1332]

Que?

 

[Wrivest]

I keep my breath in at the bottom. Get all loosy goosy if I don't

 

[aceroni]

Alright, my I band was still alllll ****ed up after the Chiro, so I kept it light today.

Standing unilateral ham curl 6x10
Three angles

SSB narrow stance parallel box squat
245x6setsx3

Ten second rest

Big tire (300lb?) X10 flips x8

Hanging leg raise, standing band crunch, pulldown vacuum crunch
20,20,10 reps x4

45° back extension bw x60, 40

Failed box jump.

 

[CincyKiller45]

Alright, my I band was still alllll ****ed up after the Chiro, so I kept it light today. Standing unilateral ham curl 6x10 Three angles SSB narrow stance parallel box squat 245x6setsx3 Ten second rest Big tire (300lb?) X10 flips x8 Hanging leg raise, standing band crunch, pulldown vacuum crunch 20,20,10 reps x4 45° back extension bw x60, 40 Failed box jump.

Nice work Ace. 10 sec rest between squat sets sounds brutal. Annnd we both failed a box jump this week, haha. My shin is nice and bruised.

 

[aceroni]

Yeah, i was really trying to stay light and be nice to my I band, while feeling like I actually did something.
Apparently my glutes were not firing from sitting too much at work, so my TFL is over compensating on one side and it's realllllllyyy pulling on my Iband

so squatting sucked and probably wasn't the best bet. Flipping the tire felt good tho.

 

[RegisterJr]

Good info here on the pause squats.

I missed what may be the cause of your i band issues, or if you know, but I though I'd share my experience in the case that haven't figured it out.

For months I had an issue with my I-band on my right leg. It was worse on any pushing leg/calf movements and unbearable to run. It turns out, it was caused by the way I walk, putting to much pressure on my heels. I went to a walmart and got on the dr Scholl's tester and bought a pair of heel inserts. It took about 2-3 weeks, but I stopped having any issues and have no more I band sensitivity.

The dang thing was painful to say the least.

I leave the inserts in when I'm running but just take my shoes off when squatting.

 

[Sean1332]

Yeah, i was really trying to stay light and be nice to my I band, while feeling like I actually did something. Apparently my glutes were not firing from sitting too much at work, so my TFL is over compensating on one side and it's realllllllyyy pulling on my Iband so squatting sucked and probably wasn't the best bet. Flipping the tire felt good tho.

Same here with the glute firing/TFL. Felt it pull on my ITB and then made my knee ache. ****ing kinetic chain. I laid on my side on a lax ball for 8 minutes straight before it let up. Good work pushing through it though

 

[aceroni]

Register, see above, it has to do with my glute not firing so my itb is over compensating.

Sean, my Chiro advised me not to roll my itb at all, but to attack that glute / med and tfl

 

[aceroni]

Trained light upper today, went really well.

did John Meadows light back day with Ken Jackson and Max Fairchild,

50 rep Swiss bar pulldown x2 sets
monkey bar pullups bw x7 reps on both the wide and middle handle

Chest supported row 3x12
narrow, neutral grip

Reverse band lying pvc pipe row
Wide, overhand grip

Low cable supinated row x12 super set orange light band stretch and iso holds
Four rounds

Quad set:

unilateral press /fly x10
DB incline champagne press x8
Stretch pushup
Band over and back

Four rounds

Wanted to do speed bench, but benches are gone for senior nationals

Machine rear delt x20
Super set spider walk x3

 

[Duramaxhd]

Ace u hear anything about how the meet went

 

[aceroni]

Ace u hear anything about how the meet went

I haven't heard anything yet. I won't see the promoter till Monday.

I really hope our mono's are back in place by then, i'm supposed to squat- ITB permitting

 

[Duramaxhd]

Well I hope they are back and you are better by then

 

[aceroni]

Thanks buddy, we'll see how it goes. I'm sitting a lot at work which is the source of this issue anyway.
Have you heard anything about the meet

 

[Duramaxhd]

2 guys I workout with/around qualified for worlds (Jason & norm) and was told the other guy I've been training with missed it by 5lbs

 

[Duramaxhd]

Apparently Jason got a WPC SHW world record bench of 816

 

[aceroni]

Same here with the glute firing/TFL. Felt it pull on my ITB and then made my knee ache. ****ing kinetic chain. I laid on my side on a lax ball for 8 minutes straight before it let up. Good work pushing through it though

I'm going to try this today seeing as Friday and Saturday I worked twelves and sat basically all day, so it's getting tight again.

Have you done anything else for it??

Edit: laying on a LAX ball right now . I'm on my side and it should be on my TFL

Fùck, this really hurts. I'll try the glute next

 

[Sean1332]

Nah, just lax ball. Dig it in hard. I found that a softball works too, because the lax ball pretty much disappears. I start on my side and hit my glute med, then roll onto the TFL and provide cross friction. Maybe you can hit a spot leaning against a broom handle?

 

[Sean1332]

http://www.athletestreatingathletes.com/self-muscle-massage/

Good pics

 

[aceroni]

Thanks for that, Sean.

****, this hurts. I can feel it pulling the ITB

 

[Sean1332]

When mine was bugging me bad, I just kept static tension on it with the ball on the most tender spot. Try that maybe?

 

[aceroni]

That's what I did for a bit. Then I rolled on it too. It feels much better now that i'm standing up

 

[aceroni]

I taped two LAX together and made a "peanut"

rolling my t spine with it is brutal, but after everything, i'm starting to feel a bit better.

 

[aceroni]

Just got back from work. Sitting for the majority of a twelve hour shift really takes it's toll on my aforementioned pain/ issue with my ITB.

What helped the most was sitting on a chair, red mini band around knees. Put my feet in my squat position and abduct hard against the band for a minute at a time.

Got a solid glute pump, too.

As of right now while I lay here my ITB still feels pretty ****ty and tight. i'm planning on training legs tomorrow but worst case scenario it hurts and I'll train back instead, and just do heavy legs Thursday when my light day normally is.

Small set back but still frustrating.

 

[aceroni]

Fortunately I got in to see the Chiro today, got art done on basically my whole lower body: glute med, tfl, itb, psoas, vm

****, that hurt like a bitch.
He told me not to squat today. Kinda hard to get out of the mindset of training legs on Monday, but I had an excellent back session.

DB rows
100x10
110x10
120x10
130x20

Reps are per arm

Pulldowns
Pullovers

Rack pulls from just below knee
405x12 sets x1 rep

ten seconds rest
the bar was really dead on these pins

Banded 45° hyper
3 sets to failure

Calves

 

[wasme]

130x20 db rows ... damn Ace!

 

[RegisterJr]

I hear you. The only way skip legs on Monday is if I do them over the weekend.

Your rows are as impressive as your OHP's bro.

 

[rob112]

130x20 db rows ... damn Ace!

Ace is going beast mode right there

 

[aceroni]

Thanks guys, I used straps though.
I tend to pull with my lats better when using straps.