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Journey to Elite

Rodja said:
IIRC, you were having some scapula tracking issues previously?
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I was having scap tracking issues. I think I fixed that though. Wall slides and YTW. You believe it's still a scap issue? I'll see if I can throw up a recent OHP AMRAP set and you can see if it's been fixed
 
napalm said:
Hey Ryan, were you guys able to get anything to touch in the shirt I got from you?
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Only test drove it once and he only took 2-3 sets before his arm went numb. I saw the video. Your groove looks good and it descending smoothly for the given weight.
 
Rodja said:
Only test drove it once and he only took 2-3 sets before his arm went numb. I saw the video. Your groove looks good and it descending smoothly for the given weight.
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Thanks, it was a little milestone. The biggest problem is my stabilizers aren't used to that weight yet. I'm on a steady diet of reverse bands and board work raw to fix that shyt though.

I think I'm gonna try to touch 4 plates in a month. I'm putting it on twice a month and plan a 385 one board in a couple weeks.
 
12/22
Accumulation Week 1, Day 4 (beltless)

Low Bar Squat
285x3x5
285x5

Front Squat
215x5
235x2x5
235x3
215x7

SG SLDL
225x10
245x2x10

Ab Wheel/Band Pallof (light)
3x10/3x12

Getting somewhat of a groove back on raw squat. The no belt thing is throwing me off and I keep losing head position with low bar as I have to slightly look down to keep my ribcage aligned and psoas locked. My nutrition has been subpar for about 3 days now and it really showed today as I was moving very slowly. That being said, I know I'll gain ground quickly as I get more time under the bar.

Side note: finally got in touch with Ginny and it's only $65 to get my shirt altered how I want it (sleeves tightened to a 54 and lengthened). Hope I get it back by February to get 6 or so weeks in it prior to April. If I don't get in adequate time, I'll just scrap the meet or do it DL only.
 
How'd you like those SG SLDL?

And I completely hear you on the beltless. With the belt you can kinda just expansively breath into it and know your tight in the core; without its like little movement of spine/ribs messes it up
 
rob112 said:
How'd you like those SG SLDL? And I completely hear you on the beltless. With the belt you can kinda just expansively breath into it and know your tight in the core; without its like little movement of spine/ribs messes it up
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I feel them much more in the hammies and forces me to retract and depress my scapula (things I need to heavily work on lately). Walking it out has actually been the issue this past week as I don't do it often and haven't done it period in a couple of months. I can tell my core gasses out first in terms on maintaining tightness before anything else.
 
Rodja said:
I feel them much more in the hammies and forces me to retract and depress my scapula (things I need to heavily work on lately). Walking it out has actually been the issue this past week as I don't do it often and haven't done it period in a couple of months. I can tell my core gasses out first in terms on maintaining tightness before anything else.
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You know, I've actually been confused lately, and maybe you could help. This relates to walk out. When you walk out the weight you suck in, brace, and lift out. Where I get confused is at the rebreath. How do you optimaly maintain tightness? Do you half breath out and back in? Bc on my 3rd lift the other day I felt like if I let air out I would lose position so I got a half asses second breath and literally saw stars after wards. Any thoughts?
 
rob112 said:
You know, I've actually been confused lately, and maybe you could help. This relates to walk out. When you walk out the weight you suck in, brace, and lift out. Where I get confused is at the rebreath. How do you optimaly maintain tightness? Do you half breath out and back in? Bc on my 3rd lift the other day I felt like if I let air out I would lose position so I got a half asses second breath and literally saw stars after wards. Any thoughts?
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This is where strong ass lats and traps take over. It's more about maintaining tightness there and then taking short, pulsing breaths to comfort (relatively speaking). The stars is something that just comes with heavy ass weight and the Valsalva effect.
 
65 seems like a lot for ginny. She usually only takes 3-4 weeks with gear. You should of said brian schwab sent you, maybe saved a few bucks.
 
SweetLou321 said:
65 seems like a lot for ginny. She usually only takes 3-4 weeks with gear. You should of said brian schwab sent you, maybe saved a few bucks.
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That's with return shipping and I'll pay a little extra for quality work. I only spent $100 on the shirt as is so its not bad to spend $165 for a renovated Jack shirt. I'm excited to see how it feels as I've had good success with my Jack briefs and LOVE my Jack DL suit.
 
Rodja said:
That's with return shipping and I'll pay a little extra for quality work. I only spent $100 on the shirt as is so its not bad to spend $165 for a renovated Jack shirt. I'm excited to see how it feels as I've had good success with my Jack briefs and LOVE my Jack DL suit.
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She usually quotes me 55$. But her work is great. Everyone at obb uses her for alterations. I really want to try a tight pair of jack briefs under my ace suit. Ace on ace just seems like a lot of stop and not as much pop as i could get from that other combo. Btw i love the jack shirt and im sure you will too.
 
SweetLou321 said:
She usually quotes me 55$. But her work is great. Everyone at obb uses her for alterations. I really want to try a tight pair of jack briefs under my ace suit. Ace on ace just seems like a lot of stop and not as much pop as i could get from that other combo. Btw i love the jack shirt and im sure you will too.
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I prefer Jack/Ace out of the combinations I've tried. I need to get my old Jack briefs back and get them altered. They were pinched in on the hips and they're too right now. Ace/Ace makes it so difficult to open up once you get to a certain tightness because of how constructive they are on the thigh.
 
Rodja said:
I prefer Jack/Ace out of the combinations I've tried. I need to get my old Jack briefs back and get them altered. They were pinched in on the hips and they're too right now. Ace/Ace makes it so difficult to open up once you get to a certain tightness because of how constructive they are on the thigh.
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Thats why i had to get mine altered. Both mine fit on my hips and thighs. I just wonder if id have less issue hitting depth with the jack/ace combo
 
SweetLou321 said:
Thats why i had to get mine altered. Both mine fit on my hips and thighs. I just wonder if id have less issue hitting depth with the jack/ace combo
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I would think so. What about getting either the briefs or suit trimmed at the bottom and resewn? Make it easier to open up that way similar to a DL suit.
 
Rodja said:
That's what I've noticed. Think about how short the leg is on a sumo DL suit as well. I think if they flared the briefs and/or suit more it would help.
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Yeah i can deff see that. I may get it realtered to shorten it a touch. Could help some. Thanks.
 
Rodja said:
That's what I've noticed. Think about how short the leg is on a sumo DL suit as well. I think if they flared the briefs and/or suit more it would help.
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I agree with these findings, I had to roll up my metal pros getting started out in them so they wouldn't pull my knees in. Then when I upgraded to Preds, I had to start that process over again.
 
12/23

Accumulation Week 2, Day 1
Speed Bench (+80# chain)
185x2x6

T Bar Row (v-handle)
160x2x10
180x10

Incline DB Fly
50x3x10

Lat Pulls
200x10
220x2x10

Machine Preacher Curl
100x15
100x2x12

JM Press/Facepulls
115x15/70x15
135x2x10/80x2x15

In/Ex Rotations

Whole lotta lifting today. Really feeling the groove on speed bench right now along with the new width. The rest of the day was done like a bro with TUT and big contractions. Got a fantastic lat pump, which has inconsistent lately, and I need to focus on improving that as it'll help my shoulder issues.
 
I feel healthier now that I've gotten back to strict BB-style training (MM connection, controlled reps, ect) with my accessory and isolation work. I leave the gym feeling great.
 
liftandswim said:
I feel healthier now that I've gotten back to strict BB-style training (MM connection, controlled reps, ect) with my accessory and isolation work. I leave the gym feeling great.
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It's what I need to do right now in this portion of training to add mass to certain areas right now.
 
12/24

Accumulation Week 2, Day 2 (beltless)

Conventional (+80# chain, double overhand)
315x4x3 (chains outside)
315x4x3 (chains inside)

Cambered Box Squat
225x3x5
275x5

Cambered GM
225x3x10

Farmer's Walk
100x2x35M

Standing Cable Crunch
150x12
160x8 PR
170x6 PR

Finally found a decent groove with conventional even if it is closer to a loose SLDL than the normal conventional look. My arms are so long that I'm pretty much at the bar once I push hips back about 6". Can definitely tell that my abs are getting stronger and adapting to the beltless work.
 
Got my honey a pair of Adidas Powerlift shoes for Christmas/birthday. The heels on her Reebok shoes are too high for her (she's only like 5'3" with long ass femurs). These are only .6" high and should help her maintain her balance. I should be able to get her to squatting 330 by April (double BW for her).
 
I wish I could get mrs napalm to start squatting.

She thinks she'll 'get big and bulky' no matter how many times I tell her woman that a woman getting big and bulky more often than not has very little to do w her training...
 
napalm said:
I wish I could get mrs napalm to start squatting. She thinks she'll 'get big and bulky' no matter how many times I tell her woman that a woman getting big and bulky more often than not has very little to do w her training...
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She was into powerlifting before we met and I took over her training in July. Her total has gone up over 120# since then. Jim and his wifey met her in December at the meet we did.
 
Mine thought the same thing. Took me a long time and gravity's effect to convince her otherwise. After 6 months under the squat bar she finally thinks I know what I'm talking about. Hahaha.
 
12/26
Accumulation Week 2, Day 3

2-board
255x5
275x5
295x3
275x5
245x9 (lost it on 10 due to cramp)

DB Rows
130x3x12

Incline DB Press
75x10
80x2x8

Cable Rows
200x3x12

Machine Dips
150x20
180x20
210x20

Wide BB Curls/Rear Fly
85x10/35x15
95x2x8/40x2x15

Band RC work

After my gluttony yesterday, I felt really good today and hit some good all around work. Zero pain in the shoulder on any of the presses or the dips and was sweat in like a fat kid on meth the entire time.
 
Nice volume for sure on those two boards. Had to be feeling good and swole.
 
12/28
Accumulation Week 2, Day 4 (beltless)

SSB Box Squat (+180# chain)
272x2x3
Add another 80# chain
272x3
322x2x2
272x5
272x3

SSB BSS
4x8

SLDL
225x10
275x2x10

Farmer's Walks
100x2x35M

DB Side Bends
70x10
80x10
90x10

I've never done this much chain work in a given day in both weight and volume on squats. I felt really good on them and I could finally feel everything firing as it should be. I might be cutting this phase down to four weeks instead of six as I've noticed improved recovery and didn't have to start as low as I usually do. So far, very happy with how everything is going right now.
 
Hey i saw a sale tag for alphamine at vshoppe today while working. You happen to know when this may hit stores? I wanna grab some. You ever try it pre training? Thoughts?
 
SweetLou321 said:
Hey i saw a sale tag for alphamine at vshoppe today while working. You happen to know when this may hit stores? I wanna grab some. You ever try it pre training? Thoughts?
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I don't work with PES anymore so I'm not sure, but I do use it still pre training along with some ALCAR.
 
Rodja said:
HyperMax is strong as hell. One scoop and I'm good to go. I save it for when I need to crank the day up to 11.
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Nice, do you guys plan to keep the amp citrate in it? Amy new years sales on it going on anywhere? Ill grab a tub for those geared days.
 
SweetLou321 said:
Nice, do you guys plan to keep the amp citrate in it? Amy new years sales on it going on anywhere? Ill grab a tub for those geared days.
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To my knowledge, that's the plan. We may be exploring other stim options in the future, but nothing set in stone. Nutra should have a bitchin' sale.
 
Rodja said:
To my knowledge, that's the plan. We may be exploring other stim options in the future, but nothing set in stone. Nutra should have a bitchin' sale.
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Does this happen to jack you to much for geared work or just right? I tend to use jacked micro+eqhedra now
 
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