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Journey to Elite

rob112 said:
Pulls looked good ma man!
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Danke. Getting the feedback and really pulling the hell out of the bar before initiating helped to correct the issues. I sometimes lose sight of the fundamentals on sumo since it's pretty natural for me.
 
10/17

Bench (56 Ace shirt)
405x3 (3-board)
425x2 (3-board flipped to 2-board)
425x2 (2-board)
425x1 (1-board)
425x2 (2-board)
455x1 (2-board)

Band Pressdowns/Facepulls (light)
3x20/3x20

Side Laterals
30x3x15

Today took awhile to get everything rolling. I was a tad loose on the first couple of sets on the handoff. I didn't shake or wobble, but it wasn't as smooth as it should've been. To make matters worse, I was drifting too far on the first four sets and my wrists were in front of my elbows. How I didn't dump them is beyond me. I made an adjustment and decided to start tucking immediately after I settled and my elbow/wrist position was perfect. I also got more pop since I was able to keep my lats tighter. Not an A+ session, but a solid one considering the layoff and the fact it's a new shirt that's slightly oversized.
 
Sean1332 said:
Awesome seein those bench numbers in here again. How's the AC joint?
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Holding strong so far. Having to rework my setup in a shirt again. I forgot how much this cranks the hell out of my lumbar. I'll upload some of the vids tomorrow.
 
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I'd give it a solid B. Not too bad, but need to minimize the wrist extension and really pull the bar to the belly.
 
425 looked great, man. Very consistent. I really like how well you load the shirt, not too much tuck, just pull that bitch in. 455 looked like you brought it a good bit lower, but it went up well for what looked like a near dump.

Also, I just noticed from that video that my bench stroke to touch is about the same distance as your two board.
 
herderdude said:
425 looked great, man. Very consistent. I really like how well you load the shirt, not too much tuck, just pull that bitch in. 455 looked like you brought it a good bit lower, but it went up well for what looked like a near dump. Also, I just noticed from that video that my bench stroke to touch is about the same distance as your two board.
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Glad you me mentioned that since I hadn't noticed it until you said something. What's bad is these were the good sets. The ones before these had so much drift that I don't know how I didn't dump them.

My pterodactyl arms are definitely not meant to bench.
 
Rodja said:
Glad you me mentioned that since I hadn't noticed it until you said something. What's bad is these were the good sets. The ones before these had so much drift that I don't know how I didn't dump them.

My pterodactyl arms are definitely not meant to bench.
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I dunno how to help. Just time in the shirt, I guess. Where you tuck at the top, I stay flared and tuck gradually as the shirt tightens up. I groove more consistently that way. I can't load the shirt like you do though, I always press like crap once I start pulling on the bar.
 
herderdude said:
I dunno how to help. Just time in the shirt, I guess. Where you tuck at the top, I stay flared and tuck gradually as the shirt tightens up. I groove more consistently that way. I can't load the shirt like you do though, I always press like crap once I start pulling on the bar.
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I was defaulting back to drifting and tucking instead of tucking and pulling the bar. It'll be fixed with time in the shirt. I likely will be putting it on each week until the meet sans Thanksgiving week.
 
10/19

Squat (Ace briefs, Ace suit, Overkill knee wraps)
515x2
565x2
Straps Up
605x1
Add reverse mini bands doubled over
655x1
705x1

Uni LP
270x2x15
360x15

Rolling Hypers/Standing Band Crunch (avg)
BW+45x3x15/3x20

I went into today with the plan to just do several doubles with 565. After I had great speed with it, I decided to keep going and go straps up. First set was a bit rough as there was a communication error with moving the arms out and my wraps cut off the circulation. I readjusted and then everything went great. Unracks didn't throw me off even with the straps up. Definitely glad I did it today as I need some more practice with it.
 
I've nothing valuable to contribute to these geared sessions. Clueless.

Unilateral LP vs. Traveling lunges. Who wins? If you had to choose
 
liftandswim said:
I've nothing valuable to contribute to these geared sessions. Clueless. Unilateral LP vs. Traveling lunges. Who wins? If you had to choose
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Lunges hands down. Hits all three thigh muscle areas, stretches the medial and minimus portions of the glutes, and strengthens the knees. The only con is the enormous amount of energy required.
 
Rodja said:
Lunges hands down. Hits all three thigh muscle areas, stretches the medial and minimus portions of the glutes, and strengthens the knees. The only con is the enormous amount of energy required.
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Just looking to incorporate some unilateral work into my training next cycle. Knew you'd have an answer for me.

Thanks, rodja.
 
10/20
Speed Bench (+short mini bands)
155x2x3
Add Ram
185x2x2
205x2x2

HS Rows (pronated)
190x4x8

Incline DB Press
70x12
80x8x2

BB Curls/Side Laterals
85x3x12/35x3x12

JM Press
95x15
115x2x12

Prone Rear Fly
30x2x30

First time I've used the Ram for speed work and it was definitely a good idea as it'll reinforce that groove I'm trying to work in my shirt. First set with 185 was a little choppy as I had to pull it in really hard and almost overtuck. Smooth sailing after that, though.
 
10/22

Sumo
515x2x5

GM
225x4x8

Sled Drags (60M)
3x140

Yoke Walk
180x2x40

Decent day on the pulls. Having the heavier made me have to really pull in some air as the gear was ultra tight today and almost threw me off. Then this happened:
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What in the Sam Fück. I did not expect that.
 
10/24

Bench (56 Ace shirt)
405x3 (2-board)
435x2 (2-board)
455x2 (2-board)
495x0x2 (2-board)
455x1 (1-board)
425x2 (1-board)

HS Row (neutral)
180x3x12

Lat Pulls
180x12
200x2x12

Incline Tate Press
35x15
40x2x12

Incline Rear Fly
35x2x30

T Laterals/Side Laterals
20x2x10/20x2x20

This shirt isn't going to work for me as is. It's too large and forces me to dump every set. There's not enough time for me to learn the new cut of this shirt and alter it as well. I'm going to stretch out the sleeves on my old shirt since I know how to work it properly.
 
I'm sure this is something you've already seen, but I feel its worth sharing based on certain things I've noticed since I got back on the forums....


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jimbuick said:
I'm sure this is something you've already seen, but I feel its worth sharing based on certain things I've noticed since I got back on the forums.... Invalid Link Removed
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Haven't seen it, but that is a 5-star read. It's sadly really true. Who gives a damn about formal education and thousands of hours dedicated to a certain field; I can get my Wikipedia PhD!!
 
Rodja said:
Haven't seen it, but that is a 5-star read. It's sadly really true. Who gives a damn about formal education and thousands of hours dedicated to a certain field; I can get my Wikipedia PhD!!
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Yeah, I mean why spend your life dedicated to learning something when a few hours on Google can give you the same thing?

I'm all for a healthy discussion, hell I go out of my way to have them with people who are experts in a field I want to know more about.

But Jesus, sometimes you have to be able to acknowledge when you are wrong. And using the "agree to disagree" copout is one of the most annoying things around.

And then other people really sit there and say they've heard experts be wrong about something which completely negates the fact that they're ****ing experts?! Hmmm, I guess the next time they are sick they can just come to my house and I'll charge them for medical advice because I've watched every episode of House, so I'm basically a M.D.
 
jimbuick said:
Yeah, I mean why spend your life dedicated to learning something when a few hours on Google can give you the same thing? I'm all for a healthy discussion, hell I go lit of my way to have them with people who are experts in a field I want to know more about. But Jesus, sometimes you have to be able to acknowledge when you are wrong. And using the "agree to disagree" copout is one of the most annoying things around. And then other people really sit there and say they've heard experts be wrong about something which completely negates the fact that they're ****ing experts?! Hmmm, I guess the next time they are sick they can just come to my house and I'll charge them for medical advice because I've watched every episode of House, so I'm basically a M.D.
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I agree about discussion to understand and debate points, but you have to acknowledge when your point is invalid or when there's an overwhelming body of evidence against you. Zealotry is a problem for certain people on this board, but to call someone a sheep for deferring to someone who is more experienced is BS. I'd love to call myself an expert, but I haven't earned that right just yet. That being said, I am DAMN knowledgable on many things as I've demonstrated on hundreds of occasions.
 
Rod, I tried something new with mobility for the scap/traps: lay on LAX ball, elevate hips into glute bridge and hold a KB straight up allowing it to add pressure into the tissues. It is brutal. My range of motion after doing this is incredible
 
throneof said:
Rod, I tried something new with mobility for the scap/traps: lay on LAX ball, elevate hips into glute bridge and hold a KB straight up allowing it to add pressure into the tissues. It is brutal. My range of motion after doing this is incredible
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That's a really good idea. I'm going to try that on Monday.
 
10/26

Squat (Ace brief)
515x2
565x1
515x2



SG SLDL
225x2x8
275x8

Walking DB Lunges
50x2x20

Standing Cable Crunches/DB Shrugs
150x2x15/100x2x15

Freaking exhausted after this. Good underload session as I've really pushed it the past few weeks and I really didn't want to go full gear. Right on track to kcik ass in December and focus will be just opener and second attempt from here out.
 
10/27

OHP
135x12
145x2x12

Meadows Row
115x3x12

Incline DB Press
70x2x10
70x12

V-Handle Pulldowns
180x3x10

Overhead DB Ex
80x12
90x12
90x15

Prone Rear Fly
30x30
35x2x25

I'm still feeling pretty fatigued from yesterday's training and moved rather slowly throughout today. Numbers were good, but pace was slow and everything was sore. I did the KB reset with a LX ball and that was one of the most painful things I've ever done, but it was well worth it. Sooo much relief afterwards.
 
rob112 said:
I gotta try that one. That's some nice reppage with the OHP big guy
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Thank you, sir. That LX/KB movement was ultra painful, but I still have improved mobility from it this morning. Humeral position is also better than usual. I have a bad habit of sleeping on my right side and I have zero doubt it contributes to my shoulder problems.
 
Rodja said:
Thank you, sir. That LX/KB movement was ultra painful, but I still have improved mobility from it this morning. Humeral position is also better than usual. I have a bad habit of sleeping on my right side and I have zero doubt it contributes to my shoulder problems.
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Makes sense. My left arm that gives me trouble is the one I naturally wanna sleep on, too. I love how our bodies are supposed to do so many things for, lack of a better word, "structural" health, yet we naturally wanna slouch and sleep sprawled out all cooked.
 
liftandswim said:
I've stopped sleeping on my arm because of you guys.
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But then whose arm do you sleep in? 1st world problems amirite?

Edit: in all seriousness it's a bitch bc I have a tendency to snore on my back and the wife doesn't find it as harmless as me. I try sleeping on the right arm for now. Weak sauce man
 
Rodja said:
Thank you, sir. That LX/KB movement was ultra painful, but I still have improved mobility from it this morning. Humeral position is also better than usual. I have a bad habit of sleeping on my right side and I have zero doubt it contributes to my shoulder problems.
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How heavy of a KB did you use? I've been staying with 25-30 lbs... I tried 35 lbs yesterday and I almost cried
 
throneof said:
How heavy of a KB did you use? I've been staying with 25-30 lbs... I tried 35 lbs yesterday and I almost cried
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I'm not sure. It was pretty worn down and I couldn't read it. My guess was 20# or so.

EDIT: I've been using an 8kg KB.
 
10/29
Sumo (Jack suit)
Worked up to ~573x2 (opener)
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DB Shrugs
100x15
110x2x15

Pallof Press (light)/Standing Band Crunches (avg) 3x10/3x20
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Nailed my opener for a double so I can't complain about performance. I'm still not in the right groove with the gear and I'm going to inflate the legs just a little because they're almost restrictive.
 
10/31

Bench
Worked up to 455x2 (2-board)
435x1 (1-board)
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HS Rows (neutral)
190x3x10

Lat Pulldowns
200x2x10
220x8+4

Facepulls/Side Laterals
70x3x15/30x3x15

HS Preacher Curls
60x2x15

Getting my bench stroke back in my old shirt. It still has enough pop in it, but my legs were dead today. That being said, I needed a good day to get some confidence rolling again.

Things for me to work on for next week:
Leg drive-it was practically nonexistent
Arch-felt relatively flat compared to my usual arch
Breaking the bar-need as much recoil as possible
 
11/2

Squat (Ace briefs and suit, Overkill wraps)
615x1
Straps up
645x0
645x0

At least 2" high

Rolling Hypers/Donkey Raises/Wall Sits (mini)
BW+45x3x15/400x3x15/3x30s

Couldn't open my hips up today and had a hell of a time getting to where I got, which was a bitch. Don't know what was jammed up, but it felt like a doorstop was stopping my hip flexors from hinging out. Eh, it happens.
 
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