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Journey to Elite

If it were me I'd want to work down to see how everything goes. Get a better idea of groove approaching the chest, what it will take to touch, and if I can keep the groove on the press. I have yet to use chains in shirt work, but that also sounds like a good plan. I'll need to try that soon.
 
SweetLou321 said:
Thats what im seeing then. Its amazing you moved it so well in that groove. 560-570 at your meet seems like a good third attempt.
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I have to drift in this shirt much more than my Ace. I don't even deliberately tuck yet.
SweetLou321 said:
Either go down a board or go with a base weight and add chain to really overload the top for whatever third you want to try. Get an idea where your ******* power is. When i did the chain i realized even if i popped 600 off my chest id never lock it out.
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Never used chains. Probably move down in boards.
 
herderdude said:
If it were me I'd want to work down to see how everything goes. Get a better idea of groove approaching the chest, what it will take to touch, and if I can keep the groove on the press. I have yet to use chains in shirt work, but that also sounds like a good plan. I'll need to try that soon.
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Try it to really ramp your cns up for heavier straight weight attempts.
 
Rodja said:
Take something like:
525
525+30# chain
525+60# chain
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That seems good and conservative off a two board. Then you can work down the boards. Imagine after having 585ish top weight in your hands taking 525 to a one board and riding it up wont seem all that bad. I know after having 600+ in my hands doing 545-565 for touch/one board was nothing to really handle feel wise.
 
2/15

Squat
515x2
565x2
605x1x2

GM
225x2x6
245x6

Walking DB Lunges
40x3x12

Donkey Calf Raises/Band Crunch/Plank
400x2x15/2x20/2x30s

Not the start I wanted to this training cycle as I couldn't lock in my technique until my second set of 605 and blew my wad. I was forward with my feet and my unrack was unstable for all sets except the last one, but I figured it out. Going to start going straps up for the remaining squat days to get better at using them.
 
2/16

OHP
135x10
155x8
165x8
145x12

DB Rows
145x2x12

Incline DB Presses
70x8
80x2x8

T Bar Row (pronated)
180x3x10

Band Pressdowns (light)
3 sets

Band Scarecrows
3 sets

Feeling so damn good right now. Weight is back down to 232 as the tren makes it difficult to gain mass. Back is feeling much better after the past several days of uncertainty and will most likely pull in Wednesday.
 
Rodja said:
2/16

OHP
135x10
155x8
165x8
145x12

DB Rows
145x2x12

Incline DB Presses
70x8
80x2x8

T Bar Row (pronated)
180x3x10

Band Pressdowns (light)
3 sets

Band Scarecrows
3 sets

Feeling so damn good right now. Weight is back down to 232 as the tren makes it difficult to gain mass. Back is feeling much better after the past several days of uncertainty and will most likely pull in Wednesday.
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Nice sesh, let me know if you got my pm about schwabs squat cycle
 
Dude. Look at that bench. So many plates it looks like a buffet.

Seriously impressed.
 
2/18

Sumo
Worked up to 605x2 PR

Unilateral LP
270x15
360x15
450x10

Unilateral Hypers
BW+25x3x10

Hanging Leg Raises/Planks (+35# plate)
3x12/3x30s

Big time PR on the sumo today. I've never pulled 600+ with straps down until today and I hit it for a smooth double. Simple accessories to limit additional CNS fatigue from going heavier than I expected on deads.
 
Rodja said:
2/18

Sumo
Worked up to 605x2 PR

Unilateral LP
270x15
360x15
450x10

Unilateral Hypers
BW+25x3x10

Hanging Leg Raises/Planks (+35# plate)
3x12/3x30s

Big time PR on the sumo today. I've never pulled 600+ with straps down until today and I hit it for a smooth double. Simple accessories to limit additional CNS fatigue from going heavier than I expected on deads.
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Nice job man
 
Thanks, fellas. The suit was very tight today and it took a good 10 minutes to get it off of me. It's good on the hips, but I will likely need to inflate the legs.
 
Awesome. ****ing huge. Let's see that squat fall into place so elite will happen. Clearly the strength is there going off of the pulls.
 
herderdude said:
Awesome. ****ing huge. Let's see that squat fall into place so elite will happen. Clearly the strength is there going off of the pulls.
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I really to sound like one of those guys, but I'm starting to think part of my issue is my gear combination isn't ideal for me. I struggle out of the hole and, ideally, a combination of stopping and rebound is what I need. That being said, it's becoming mental more than anything. I've never timed my warmup properly and then it messes with my head.
 
Rodja said:
I really to sound like one of those guys, but I'm starting to think part of my issue is my gear combination isn't ideal for me. I struggle out of the hole and, ideally, a combination of stopping and rebound is what I need. That being said, it's becoming mental more than anything. I've never timed my warmup properly and then it messes with my head.
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Get better gear lol
 
2/20

Bench
3-board
405x3
455x2
2-board
495x1
525x1
1-board
525x1
Invalid Link Removed

Hit my plan for the day, which was to take a rough opener to a 1-board. It felt a lot slower than it looked, but doesn't it always?
 
Lol I'm convinced that cameras speed up time and weight on the body slows it down. Relativity, proven every day.

EDIT: Bench was very smooth as well. Awesome.
 
SweetLou321 said:
Looked good man!
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Thanks, man. It felt smooth the entire time. Trying to decide whether to take this as an opener or a second attempt.
herderdude said:
Lol I'm convinced that cameras speed up time and weight on the body slows it down. Relativity, proven every day. EDIT: Bench was very smooth as well. Awesome.
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My confidence is pretty damn high riding into this meet. I don't feel fully dialed in yet and I'm already hitting near openers cleanly.
 
Rodja said:
Thanks, man. It felt smooth the entire time. Trying to decide whether to take this as an opener or a second attempt.

My confidence is pretty damn high riding into this meet. I don't feel fully dialed in yet and I'm already hitting near openers cleanly.
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Why not see how it touches since your ahead of schedule?
 
2/22

Squat
525x2
575x2
635x2 (reverse light)
665x1

SLDL
225x3x10

Hypers/Leg Raises/Band Brunch
BW+45x2x15/2x10/2x15

The plan was to take the 665 for a double and reverse band, but they felt far too different in tension in the hole. Took it straight and hit parallel with only slight knee cave. Should be roughly second attempt. I'll take it for today.
 
Rodja said:
2/22

Squat
525x2
575x2
635x2 (reverse light)
665x1

SLDL
225x3x10

Hypers/Leg Raises/Band Brunch
BW+45x2x15/2x10/2x15

The plan was to take the 665 for a double and reverse band, but they felt far too different in tension in the hole. Took it straight and hit parallel with only slight knee cave. Should be roughly second attempt. I'll take it for today.
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Good job man
 
Already hitting your second with ease. That's a good sign.
 
Rodja said:
Straps up from here out will tell the story. I've figured them out for deadlifts, but not squats yet.
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I'm fearful of straps up time myself. I've Denver squatted well within My raw capabilities straps up and that's it.
 
herderdude said:
I'm fearful of straps up time myself. I've Denver squatted well within My raw capabilities straps up and that's it.
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I've been playing with my approach and setup this training cycle and it's been much easier to stay braced this cycle. That's what's always held me back on the straps.
 
Rodja said:
Thanks, man. You think doubling a mini would be roughly a light?

I'd love to finally hit 705. I really should be doing it by now. There's not reason I shouldn't have hit it 6 months ago.
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It should be, as a mini and micro is the same as a monster mini. So id go two minis or doubled minis.
 
2/23

Floor Press (+40# chain)
185x3x5

T Bar Row (neutral)
180x10
225x2x6

Incline DB Press
60x2x15
60x12

HS Pulldowns (supinated)
90x10
100x2x10

Side Laterals
30x15
35x15
40x15
45x12

Band Scarecrows (mini)
3 sets

Good session. Nothing is feeling particularly out of whack and I'm starting to transition into doing assistance work from a preventative perspective. I won't be slacking in terms of effort, but I won't be aiming for PRs.
 
Rodja said:
Thanks, man. You think doubling a mini would be roughly a light?


I'd love to finally hit 705. I really should be doing it by now. There's not reason I shouldn't have hit it 6 months ago.
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Slacking?

Is there a purpose to floor pressing if you do banded pressing? They both improve *******, right?
 
RegisterJr said:
Slacking? Is there a purpose to floor pressing if you do banded pressing? They both improve *******, right?
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Some physical, but primarily mental at this point. There's still a purpose to both as they each have different usages. Floor press takes the leg drive out of the equation and there's, supposed to be at least, a slight pause on the floor similarly to a box squat. I like to give my legs a rest for a few days, which is why I do my speed work with floor press primarily instead of benching.
 
2/25

Sumo
601x1
Straps Up
644 fail
Invalid Link Removed

DB BSS
50x3x8

SG SLDL
225x15
315x2x10

Weighted Planks
BW+35x3x30s

So close to locking that rep out. I scrapped the crap out of my thigh because my nails were too long. A little trim and some baby powder will solve all of this. Should be able to pull 655-666 in April.
 
Gotta get that triple bodyweight pull! Its like you said, no baby powder.
 
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