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Journey to Elite

Rodja said:
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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You'll bounce back, man.

Question: I deload every fourth week as prescribed by Wendlers 531. I think it's beneficial, as it keeps me fresh. When I'm in the gym during deload week though it is so boring and all the weights are so light. I really feel like I'm not doing anything. Do you see any problems with me just staying out of the gym during deload week? As it is, I already coalesce the 4 workouts into 2 during deload week.
 
throneof said:
You'll bounce back, man. Question: I deload every fourth week as prescribed by Wendlers 531. I think it's beneficial, as it keeps me fresh. When I'm in the gym during deload week though it is so boring and all the weights are so light. I really feel like I'm not doing anything. Do you see any problems with me just staying out of the gym during deload week? As it is, I already coalesce the 4 workouts into 2 during deload week.
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I personally think deloading 25% of the time is excessive. I think he changed the deload in his latest 5/3/1 book, but the frequency is escaping me. Every 6-8 weeks (depending on your recovery threshold) is plenty, IMO, as you're not really pushing it during the first couple of weeks of the template. I'd personally go through two 5/3/1 cycles and then do a deload.
 
Rodja said:
I personally think deloading 25% of the time is excessive. I think he changed the deload in his latest 5/3/1 book, but the frequency is escaping me. Every 6-8 weeks (depending on your recovery threshold) is plenty, IMO, as you're not really pushing it during the first couple of weeks of the template. I'd personally go through two 5/3/1 cycles and then do a deload.
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You're right, he prescribes two cycles before deloading. He has plenty of other suggestions too
 
Yeah I have his 531 beyond book. He does have an every 7th week deload option, as in 2 microcycles. Perhaps I am being a wimp with the every fourth week deload. I don't even really push the AMRAP sets to be honest. I usually push upper movements but generally hold back on lower movements, especially squat since I'm just getting over an injury.
 
throneof said:
Yeah I have his 531 beyond book. He does have an every 7th week deload option, as in 2 microcycles. Perhaps I am being a wimp with the every fourth week deload. I don't even really push the AMRAP sets to be honest. I usually push upper movements but generally hold back on lower movements, especially squat since I'm just getting over an injury.
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Another option you could do to change it up is to do a speed week instead of a true deload. Even on AMRAP, I always leave a rep in the tank on everything.
 
liftandswim said:
You're right, he prescribes two cycles before deloading. He has plenty of other suggestions too
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Wouldn't skip the gym either way, man. You're keeping limber and practicing form. You don't want to tighten up on a week off. I think I've read on EFS that experienced powerlifters regress after a week off, but refresh after a Deload.
 
herderdude said:
Wouldn't skip the gym either way, man. You're keeping limber and practicing form. You don't want to tighten up on a week off. I think I've read on EFS that experienced powerlifters regress after a week off, but refresh after a Deload.
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Yeah you're right. I think I was just looking for a way to justify not going to the gym during deload week. What do you think, deload after 1 or 2 microcycles? I'm 33 and natty btw
 
throneof said:
Yeah you're right. I think I was just looking for a way to justify not going to the gym during deload week. What do you think, deload after 1 or 2 microcycles? I'm 33 and natty btw
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I'd honestly do it after 2 micro cycles since the first week isn't too taxing on the CNS especially if you've recently reset your TM. It's generally in the 75-80% range that first week of your 1RM after you take away the percentages.
 
Rodja said:
I'd honestly do it after 2 micro cycles since the first week isn't too taxing on the CNS especially if you've recently reset your TM. It's generally in the 75-80% range that first week of your 1RM after you take away the percentages.
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I actually did just reset my TM on everything except deadlift. I lost about 20 lbs BW during my most recent recomp, so I naturally lost strength
 
11/3

OHP
155x2x10
165x8
135x15

Supinated T Bar Row
135x15
160x2x12

Incline DB Press
70x3x10

Cable Rows
200x3x12

Blast Strap Ex/Band Pressdown (light)
3x12/3x15

Cambered Curls/Seated DB Cleans
95x3x10/15x3x12

Overall very good day. I should punch myself in the liver for not doing the DB cleans for a long time as they really strengthen the external rotators in an area that I need strengthening. I'll be adding in a high amount of these for awhile as they should keep my shoulders happy and strengthen the RC.
 
11/5

Speed Pulls
405x2x6

GM
225x6

DB BSS
30x3x10

Ab Wheel/Hypers
3x10/3x20

Couldn't hold my arch worth a damn today and I figured out why after training: psoas was locked up and tucking me under. Did some myofascial stretching afterwards and immediately felt more stable and less discomfort.
 
11/7

Speed Bench (+short minis)
135x2x7

Supinated T Bar Row
135x15
160x12
180x10

HS Row (neutral)
190x3x10

DB Pullovers
80x3x10

Incline Tate Press
35x3x12

Prone Rear Fly
30x2x30

Unilateral Machine Preacher Curl
60x3x15

Needed a little bit of an easier day on the CNS as my legs haven't been underneath me lately. Everything on bench felt really good and I was able to get better leg drive since I switched back to just regular shoes. For whatever reason, I haven't been able to really drive my heels down in my Oly shoes. Got a monster pump from the accessory work as I've been doing those like a bro with very controlled TUT.

My weight was creeping up to almost 240 at night and it was throwing off my gear. Back down to the low 230s right now and everything should be good to go. I'll be doing a little auto regulation on Sunday. If I'm still feeling a little worn down, then I'll stick to only briefs. If I'm feeling good, I'll work up to my opener. Either way, I'll be using my new shoes then.
 
Rodja said:
11/7 Speed Bench (+short minis) 135x2x7 Supinated T Bar Row 135x15 160x12 180x10 HS Row (neutral) 190x3x10 DB Pullovers 80x3x10 Incline Tate Press 35x3x12 Prone Rear Fly 30x2x30 Unilateral Machine Preacher Curl 60x3x15 Needed a little bit of an easier day on the CNS as my legs haven't been underneath me lately. Everything on bench felt really good and I was able to get better leg drive since I switched back to just regular shoes. For whatever reason, I haven't been able to really drive my heels down in my Oly shoes. Got a monster pump from the accessory work as I've been doing those like a bro with very controlled TUT. My weight was creeping up to almost 240 at night and it was throwing off my gear. Back down to the low 230s right now and everything should be good to go. I'll be doing a little auto regulation on Sunday. If I'm still feeling a little worn down, then I'll stick to only briefs. If I'm feeling good, I'll work up to my opener. Either way, I'll be using my new shoes then.
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Nice session. Lots of rowing for a big, healthy back and shoulders. How are you able to discern whether your CNS needs a back off session? What are your symptoms? Sleep, appetite, motivation are the usual indicators I think
 
throneof said:
Nice session. Lots of rowing for a big, healthy back and shoulders. How are you able to discern whether your CNS needs a back off session? What are your symptoms? Sleep, appetite, motivation are the usual indicators I think
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Those are the extreme indicators. If you've gotten to that point, it's already too late. I go off of how well I can engage my legs into my big three lifts. If I can't lock in my hips or glutes, then it's time to back off.
 
Beyond random, but what did you say your quad/thigh (idk how to specify) measurement was? Just measured mine and I'm trying to figure out how small they are lol
 
liftandswim said:
Beyond random, but what did you say your quad/thigh (idk how to specify) measurement was? Just measured mine and I'm trying to figure out how small they are lol
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Hey now! Let's try to keep it PG and hetero in here, guy. For reference, Captain Kirk's was 34". So if you're less than that, you're not big enough yet. :D Don't worry. I'm not there yet either.
 
herderdude said:
Hey now! Let's try to keep it PG and hetero in here, guy. For reference, Captain Kirk's was 34". So if you're less than that, you're not big enough yet. :D Don't worry. I'm not there yet either.
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lol I was waiting for someone to make a joke! I'm a measly 24.5"
 
11/9

Squat (Ace briefs and suit, straps down)
525x2x2
575x1x3

SLDL
225x10
315x2x6

Uni LP/DB Side Bends
270x15/75x15
360x2x15/90x2x15

Crew was short handed today since a few of them flew out to FL for WPC Worlds. For safety reasons, I took an easy day to work on positioning and get a feel for the shoes. Once I reestablished my groove and got my technique honed in, everything flew up. The grip and support from the shoes are great and I had zero footing issues the entire day.
 
Sean1332 said:
Great, man. Can't wait to try them. Napalm will be competing. Hopefully he doesn't tear his Achilies again.
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I wasn't too sure at the beginning, but the grip almost gets better as the weight gets heavier. I'm pretty impressed with them so far.

Alex and his daughter are already there. They're bound to cross paths again.
 
11/10

Speed Bench (+80# chain)
135x2x2
155x2x2
165x2x2

DB Rows
145x2x15

Incline DB Press
75x2x12
80x12

Lat Pulldowns
220x3x10

Rope Facepulls/Leaning Overhead Rope Ex
70x3x15/70x2x15

DB Curls
55x2x7

Felt really good today and got in some really good work. Wanted to go some more work on my bench and went with that instead of OHP today. Shoulder is feeling really solid and stable lately.
 
11/12

Sumo (52 Jack suit, straps down)
594x1
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614x1

DB Shrugs
100x2x15

Donkey Raises/Ab Wheel
400x2x15/2x10

Run out of room to record the last set so I have no idea how it looked. It didn't feel too heavy and almost felt better than the previous set since the straps were tighter. Really focused on my breathing while staying relaxed to set my body and it results in some smooth pulls. Confidence on my deadlift is as high as it's ever been.
 
11/14

Bench (54 Ace shirt)
Worked up to 435x1 (1-board)
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455x1 (1-board)
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Cable Rows
210x3x10

DB Pullovers
70x3x10

Incline Tate Press
35x3x15

Prone DB Fly/Side Laterals
35x3x20/35x3x15

Definitely not as good as I would've liked and I made two mistakes: overtucking and not drifting enough. I was still thinking of the groove from the previous shirt and it didn't give me the pop I wanted. Other than that, not much else to say.
 
11/16

Squat (Ace briefs and suit w/ straps up, Overkill wraps)
Opener
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Second attempt
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DB Side Bends
70x3x15

Donkey Calves
400x3x15

Felt really good and focused today. Not quite at depth since nobody will give me a ****ing countdown, but I will hit depth at the meet.
 
Dunno, man. Depth looked great on the opener and right there on the second. You're rolling in with big momentum.
 
Just curious now, do you adjust the straps from attempt to attempt?
 
Thought the opener was definitely there and the second attempt was close ma man. Nice work there
 
11/17

OHP
145x2x12
145x15 PR

Supinated T Bar Row
180x3x12

HS Row (pronated, low handles)
135x3x10

Incline DB Press
70x3x12

Prone Rear Fly
50x2x15
50x15-drop-35x15

HS Preacher Curl/Band Pressdown (light)/Band Facepull (light)
110x3x15/3x25x3x25

Feeling strong still. I expected some fatigue from yesterday, but felt great the entire session. I did notice something a little odd and that was lat soreness when I woke up from squats. I guess I pulled down harder than I thought I did.
 
Sean1332 said:
Congrats on Performax. They have good product. And nice OHP. It keeps climbing.
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It's taken a lot of effort and time to get a decent OHP. The Oly shoes changed the groove a little and took me some time to adjust to it. Without them, my weight was on the front foot and they've changed the weight to the back of the foot.
liftandswim said:
Crazy reppage on OHP. The pump had to be real on that 15 rep set.
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It was a good pump once the pressure in my head subsided.
 
Needed the pump to make the short trip from the cranium to the delts lol
 
11/19

Sumo (Jack Suit)
505x2x3

DB BSS
30x2x10

Hypers/Pallof Press (light)
BW+90x2x15/2x15

Last deadlift day and accomplished what I wanted to do and that was to work my positioning with straps up using something in the 80% range. I didn't feel as good as I did last week, but still felt solid and really was able to get some strong leg and hip drive the entire pull. The Sabo's are the ****.
 
You've had some solid work lately.

My new pair came in. Hoping I can get into the gym thurs or fri night to squat in them. We shall see.
 
Sean1332 said:
You've had some solid work lately.

My new pair came in. Hoping I can get into the gym thurs or fri night to squat in them. We shall see.
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*knock on wood*

This is the best I've ever felt going into a meet physically and psychologically. Usually, by this point, I just want the damn thing to get here so I can lift, but my enthusiasm is still high at this point. 2/3 lifts are going great and that's about all you can ask for in any training cycle.
 
Well you are building some great momentum physically and mentally...looks like you're recovering nice too being able to hit high numbers consistently.
 
11/21

Bench
Worked up to 435x1
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Cable Rows
200x12
220x2x12

Incline DB Fly
35x3x12

Facepulls
70x4x15

DB Curls
50x2x8
50x8-drop-35x8

Prone Rear Fly
30x30

Got my opener today and that was my goal. It took a long ass time to get there and I could've used more leg drive, but I got it. Zero pain in the shoulder as well once it's all loosened up.
 
Looked good! That's a good opener and good to see a touch in it.
 
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