Ace's training log

[herderdude]

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

Hey man, nobody's going to call you a poosy for using straps with the 130s.

 

[Sean1332]

Strong **** man. Glad the chiro is helping too

 

[aceroni]

Went in to train light legs today ( Friday) did a set with the bar- nope. Itb is still tight. I'm starting to get pissed off. I've laid off legs for a week and i'm getting angry not being able to train them.

Did a bw squat just now, everything felt fine until I tried to be explosive... Wtf.

Don't get me wrong, I love training upper body as much as the next guy and I know two Weeks off legs won't kill me- but mentally it is.


Edit: trained light chest and Delts instead (Fûcking bro)

HS incline (jammer with bench set up inside)
4x10

Tri set:
1)DB incline champagne 65x8
2) pec minor dips x8
3) band over and backs

Four rounds here left me swollen

Quad set for Delts
1) machine rear delt fly x30
2) spider walk x3
3) six ways x10
4) HS machine shoulder press x15

Four rounds here, then i ran out of time. Had to go to work.

I'm just thinking out loud but if I can't squat Monday I'm going to either try RDLs/ sumo block pulls or GHR- seeing as it's the pressing that's bothering me.

I can't make it another week without training legs

 

[aceroni]

Duplicate post

 

[Duramaxhd]

I would just try and work it out a bit u know your body if it wrong then stop

There has been quite a few days where my legs are super tight on those day I do some Stretching in between sets and work up slowly and 99% of the time they are good to go

 

[Sean1332]

What about unilateral?

 

[aceroni]

Thanks guys, I appreciate input as always.

It's a little different than just tightness. I can tell my itb, along with the rest of my lower body, is still pissed off.

But I'm going to see what happens Monday, play it by ear.

Sean, do you mean unilateral squats, like pistol squats? I've never done those, I doubt I can get down to parallel without falling over...

 

[jimbuick]

Thanks guys, I appreciate input as always.

It's a little different than just tightness. I can tell my itb, along with the rest of my lower body, is still pissed off.

But I'm going to see what happens Monday, play it by ear.

Sean, do you mean unilateral squats, like pistol squats? I've never done those, I doubt I can get down to parallel without falling over...

Or lunges, or split squats, or Bulgarian Split squats. Also, you could do assisted pistols by attaching a band to a rack and holding it. It will assist out of the bottom a little, but more importantly it will help you not fall backwards.

 

[Sean1332]

^Thats what I meant but unilateral

 

[aceroni]

I haven't tried anything unilateral, it's only my left leg that's all ****ed up.

I'm assuming light lunges might be ok but any loaded pressing might not be. I'll keep you updated as Monday rolls around.

Jim- that's a great idea with the band. My issue isn't the ability to lift my body weight per se but more so an issue of balance.

 

[rob112]

I love the Eric Cressey style I leg reverse lunge into 1 leg RDL purely for stretching. Also reverse lunges off a slight elevation.

Just adding to the pot here

 

[aceroni]

Finally got to train legs today

Leg curl 25,20,15,10

Texas squat bar
Work up
235x4 sets x8 reps + green.minis

Three second negatives
kept these light, but explosive. Felt great.

Leg press
One ascending set adding one plate at a time, working up to eight plates x5

Lunges
3 chains around neck x4x8 reps per leg

BB rdl
165x3x10

Constant tension using 25#plates

standing calves

Hanging leg raise ss standing oj band crunch

 

[Sean1332]

ITB alright?

 

[aceroni]

there was no pain while squatting, just a bit of tightness. nothing else bothered it. I'm glad I kept it light.

We'll see how it feels tomorrow.

 

[wasme]

Texas squat bar

Nice workout!

Is a Texas squat bar longer?

 

[aceroni]

Thanks wasme, Just a standard squat bar, 55lb. I think the Mastadon is the longest, thickest one.

 

[Rodja]

Nice workout! Is a Texas squat bar longer?

They're 8' long and the diameter of the bar is thicker compared to a TPB. The center knurling is also longer.

 

[aceroni]

They're 8' long and the diameter of the bar is thicker compared to a TPB. The center knurling is also longer.

Thanks for joining man..
How long are the regular TPB?
And honestly the TSB felt thin, compared to the Mastadon.

 

[Rodja]

Thanks for joining man.. How long are the regular TPB? And honestly the TSB felt thin, compared to the Mastadon.

I think a TPB is 7' long and they're a lot thinner in circumference than a squat bar and especially compared to a Mast bar.

 

[aceroni]

Did some upper

Pullups bw x3x10

20° incline DB press
80x8
85x8
90x8
95x7

Constant tension

banded press 4x6

15°bb incline reverse band press
255x5
265x4 sets x5 reps
275x5

Speed and tightness was excellent today, happy with how these went.

Stretch pushup

DB rear delt fly

Cage press
95x5
115x5x5

These were meh.
They were nice and fast, but i'm still trying to find a good groove

 

[aceroni]

Trained back today

Meadows rows
90x8
100x8
105x8
110x8
115x8
120x8
125x8

Pulldowns
Pullovers
Shrugs
45° hyper

Here's a progress pic, sorry the lighting and quality are kinda poor, but you get the point- abs are getting sharper, chest and Delts getting rounder.

 

[RegisterJr]

Looking good bro. Strong rows too.

 

[CincyKiller45]

You can definitely tell your delts have gotten rounder. Your lats look badass as well. Lookin' sick, bro.

 

[Lukef2000]

Trained back today Meadows rows 90x8 100x8 105x8 110x8 115x8 120x8 125x8 Pulldowns Pullovers Shrugs 45° hyper Here's a progress pic, sorry the lighting and quality are kinda poor, but you get the point- abs are getting sharper, chest and Delts getting rounder. <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=102736"/>

Looking good ace looks like your leaning out quite nicely.

 

[aceroni]

Thanks everyone, feeling pretty good about how my recomp/ cutting progress is going.

Training:

My hamstrings feel like they're going to tear but i'm to stubborn to not train legs day

Plenty of dynamic warmup

Standing unilateral ham curl 6x10
Three angles, superset with body weight squats

14" Cambered bar parallel box squat
2 plates x5 sets x6 reps

I was going to squat without the box but my hams were so tight I could barely get to depth. Because of this fact I kept it really light just focusing on speed and tightness


Did some machine squats, hoping it would loosen me up, no good.
Some calf and ab work

Disappointed with how tight I was, probably should have waited till tomorrow to squat.

going to try to make a point to roll and stretch tonight.

 

[herderdude]

Love that you have so many choices in bars, man. Some days you just can't hit depth. I wouldn't sweat it, it's not like you have a meet in 2-3 weeks. I could see how it affects you developing the musculature you want in a BBing mindset, but I don't think it's a huge deal.

 

[aceroni]

Thanks dude. I love having choices for bars and once my legs are back to full speed I'll be rotating between them each explosive day.

I don't really see a problem with doing the parallel box squats- I actually really like them. It was just insane how tight I was, and that I couldn't loosen up.

I also like your idea of alternating between pause and box squats.

 

[herderdude]

Thanks dude. I love having choices for bars and once my legs are back to full speed I'll be rotating between them each explosive day.

I also like your idea of alternating between pause and box squats.

Thanks, man. I figure it's the offseason, now's the time to get in two squat days per week. Not going to push pulls, and I want stronger hips. I want stronger everything, but hips are going to keep my squat moving in the right direction. Glutes and hams for deadlifts.

EDIT: At this point it's all speculation and experimentation, though. Can't say how it will work for a little while.

 

[aceroni]

Yes, although I've been having issues lately, I really enjoy squatting 2x week.
Gets me in a really good groove.

Edit: I also edited my above post, lol.

i'm going to start implementing more glute work too, see if it helps my squat.

 

[love2liftkat]

In- am I too late?! Awesome work in here!!

 

[aceroni]

It's never too late. Thanks, and welcome to the party.

 

[rob112]

Freaking joicy bro. Very solid progress

 

[aceroni]

Freaking joicy bro. Very solid progress

Thanks rob.

I trained light upper today

Giant set
1) db supinating row x8
2) chest supported row x8
3) dog bone partial pulldown x8
4) baseball pullover x10
5) orange light band stretches / iso hold

Did five rounds

Giant set two
1) machine fly x8
2) machine press x8
3) banded DB champagne press x8
4) band over and back x10

Did five rounds

Triset
1) machine rear delt fly x30
2) red mini spider walk x4
3) six ways x10

Three rounds

Was in the gym for maybe 40 minutes. I love giant sets

 

[love2liftkat]

Nice job! Sounds like a fun wo!!

 

[wasme]

THose are some great looking Giant sets... sweat must have been pouring off you.

 

[aceroni]

Trained legs today

My hip was out, and itb was a tad tight, but I'd still say it was successful.

Leg curls four sets, last set 25 partials

SSB squat to box
265x10 sets x5 reps
45 second rest

Squat to box, not box squat. Almost like a pause squat

Leg press x whatever

Leg extension one giant pyramid set

BB RDL
185x3x10
25#plates deep stretch 4 second negative, pause at bottom

Cable crunch 4x10
Hanging leg raise 4xF
Hanging were done alternating single legs

Reverse hyper 70x3x10

My hip was pulling on the reverse hyper, so I didn't push it.

finished with the RDL within an hour, then took another 20, taking our time with the abs and hyper

 

[CincyKiller45]

Yep, we did SSB squats and toes elevated RDL's in the same day <3.

Ridiculous volume with those SSB squats, man. Great work!

 

[aceroni]

Yep, we did SSB squats and toes elevated RDL's in the same day <3.

Ridiculous volume with those SSB squats, man. Great work!

excellent man. I should have elevated my toes. Next time I do them with constant tension I will

 

[herderdude]

Did you two just become best friends!? Lol. Nice sesh, ace.

 

[aceroni]

weighed 181 today
So here's what i did about that :

Pre meal
3 cups rice
Cup egg whites
banana
English muffin with jam (iifym ?)

Intra
50g HBCD
2 scoop amino iv

Post workout meal:
Last slice of pizza
Huge sweet potato with 2~ cups mixed berry
Cup Jasmine rice
5Oz chicken
1.5 huge plate full lasagna
Banana
Poop tart (iifym, bro?)

My stomach is about to pop

 

[rob112]

Damn dude, nice strength to body weight to body comp ratio...and you have plenty to grow.

 

[aceroni]

Thanks bud. I edited the post to include my other meals from today. Keep in mind I've only been awake since 2 pm.... Night shift

I'm definitely over due for a straight strength training block though. hopefully this fall, when i'm not actually cutting.

 

[love2liftkat]

Awesome leg workout!! Very strong #'s!!

 

[wasme]

Nice workout Ace... definitely got your feed on too...

 

[aceroni]

Highlights from last two training sessions

Tuesday chest and delt

Slight decline DB
25x2x20
50x2x10
70x8
85x8
90x8
95x8
100x8
110x7


Reverse band 15° incline
275x 5 not fast enough
255x5x5

High volume bodybuilding stuff


Wednesday back

barbell rows
135x3x10
185x10
205x10
225x10
245x 10
265x10
285x10
295x10
305x10

Started to get a little sloppy so I called it there

Pulldown
Chins
Shrugs

Farmers walk
75 per handle (Idk how much handle itself weighs)
X60 yd x2
X40yd x2 hands too sweaty, dropped it
X60yd x1

Just kept it really light, my rib was out yesterday and I got it adjusted, but it's still locking up on me

 

[Sean1332]

Sick barbell rows

 

[aceroni]

Thanks Sean, it was more of a Yates style row, not super bent over

Edit:: the trainer called me out on my last set, said I was using hips a bit too much.. He's right but I don't see anyone rowing 120lb over their body weight with clean form.

 

[love2liftkat]

Crazy strong #'s!! Way to go!!

 

[Rodja]

Thanks Sean, it was more of a Yates style row, not super bent over Edit:: the trainer called me out on my last set, said I was using hips a bit too much.. He's right but I don't see anyone rowing 120lb over their body weight with clean form.

A little pop at the bottom to overcome inertia is 100% fine in my book.

 

[rob112]

I agree with both of you guys. I've never seen a bodybuilder or powerlifter do very heavy rows without some movement in the hips. I don't know as much as you guys but I would think the result of the row is more important than than anything you could knit pick on the actual row.