Journey to Elite

Sean1332 said:
I may have to do those heavy BSS's today. SG sounds fun but I'm sure I'll be lazy.
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It's almost the perfect assistance lift for me. My weak areas are hamstrings, glutes, and upper back and all three areas are hit. They suck horribly, but every lower lift with great carryover does.
 
6/2

OHP
155x3
185x1
195x1

Dips
BW
BW+25x5
BW+45x5
BW+70x7
BW+25x16

HS Row (pronated)
180x3x10

Incline DB Press
70x3x8

DB Row
145x2x10

DB Pullover
80x2x10
90x7

Machine Preacher Curl
130x10
130x10-drop-70x15

Incline Prone Rear Fly/DB JM Press
50x3x15/50x3x8

Facepulls

Today's session was brought to you by volume. I have hit something lately to where I just don't get tired right now and recovery between sets is at least 1/3 better. Weight is starting to move back up, but body comp is still improving. I switched up my protein consumption strategy and it's allowed me to fit in more carbs.
 
ok so I'm converting to kg and you guys lift heavy ass weights lol. and so much volume. Sore tomorrow?
 
Rodja said:
recovery between sets is at least 1/3 better.
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Makes sense because your volume is at least 1/3 higher on these upper days.

I'm going to try to follow suit with those heavy BSSs you did the other day. What kinda ROM do you use (hip crease to parallel?) because 70s sound heavy!
 
choccyswag said:
ok so I'm converting to kg and you guys lift heavy ass weights lol. and so much volume. Sore tomorrow?
Click to expand...

I'm usually not too sore, but this week is an exception.

liftandswim said:
Makes sense because your volume is at least 1/3 higher on these upper days.

I'm going to try to follow suit with those heavy BSSs you did the other day. What kinda ROM do you use (hip crease to parallel?) because 70s sound heavy!
Click to expand...
Something around that. My rear foot is elevated probably about three feet and I stop right before the knee hits the ground. Front knee travels to about mid-foot.
 
Making me miss BSS even more in here. Used to use them as a 5/3/1 accessory all the time. Not one exercise makes me as sore as those do.
 
6/3

Sumo
505x2x3
505x5

Hypers
BW+90x3x15

Uni LP
360x15
450x2x10

Ab Wheel/Side Planks (feet elevated 12")
2x12/2x20

Pallof Press (light)
40 reps

Still chugging along and feeling fantastic. Starting to put on some LBM again and my gear is starting to fit about how it should. The deadlift suit is at least. I'll be taking the Overkill out again on Friday and hope to hit some big numbers.
 
6/5

Bench
Worked up to 515x1 2-board
495x1 1-board

Flat DB Press
80x10
90x2x8

Incline Fly
40x15
50x2x10

T Bar Row
180x12
205x12
225x12 PR

Cable Rows
220x2x10

Prone Rear Fly/Hammer Curl
35x3x20/40x3x10

DB JM Press/Side Laterals
35x3x15/35x3x15

Overhead Rope Ex
60x15
80x8-drop-50x15

Still doing tons of volume right now as I'm feeling it in the gym. Overkill shirt isn't for me as it supplies more triceps support when I need more chest support. It's a nice shirt, but doesn't fit my style. I'll likely be briefing up and seeking to go pretty heavy on Sunday.
 
6/7

Squat (44 Jack+Inzer Grippers)
Worked up to 555x2

Uni LP
360x3x15

SLDL
225x3x12

Wasn't feeling it today hence the low accessory volume. I did tie my brief PR again, which is nice considering I couldn't really lock in too well.
 
6/9

1-board BP (1s pause)
225x4x5

Dips
BW+25x10
BW+45x2x8

Flat DB Press
80x10
90x2x8

BB Row
225x12
245x2x12

Cable Row
220x2x12

Incline Tate Press/Incline Rear Fly
40x3x15/40x3x15

Pullaparts
75 reps

Not much to note beyond everything is feeling pretty solid right now. I do have a deep tissue and trigger point massage that I need to book and will likely do so next week. Upper back does have some adhesions, but nothing extreme.
 
6/10

Sumo (Jack suit)
545x3x2

SSB GM
162x10
Felt off and called it

Walking DB Lunge
60x3x12

DB Shrugs
100x3x12

The speed wasn't the greatest at 545, but it was still really smooth. It didn't feel really heavy in my hands; it was getting into position that was tough.
 
6/12

Bench (Jack shirt)
Worked up to 545x1 2-board

Only had time to get in the ME yesterday and will have to do the accessories today at some point. The shirt fit much better than expected even at 217. For reference, it fit me closer to how it did when I was about 10# heavier. It may only be 1/4", but there's been some hypertrophy in the arms for the shirt to fit that way at a lighter weight.

Speaking of, I'm kinda just letting my body guide me in terms of caloric intake and meals. There have been days where I only need four and some days I need six. You could say it's an unplanned calorie cycling. I'm still following CBL in terms of timing my macros and continuing to play it a tad more conservative on this run than previous runs.
 
Rodja said:
6/12

Bench (Jack shirt)
Worked up to 545x1 2-board

Only had time to get in the ME yesterday and will have to do the accessories today at some point. The shirt fit much better than expected even at 217. For reference, it fit me closer to how it did when I was about 10# heavier. It may only be 1/4", but there's been some hypertrophy in the arms for the shirt to fit that way at a lighter weight.

Speaking of, I'm kinda just letting my body guide me in terms of caloric intake and meals. There have been days where I only need four and some days I need six. You could say it's an unplanned calorie cycling. I'm still following CBL in terms of timing my macros and continuing to play it a tad more conservative on this run than previous runs.
Click to expand...

Nice shirt work. I like your approach to dieting. Must be a nice break esp in the off season.
 
SweetLou321 said:
Nice shirt work. I like your approach to dieting. Must be a nice break esp in the off season.
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It's a much needed approach to eating. It allows me to be flexible with everything and dial down a bit while focusing on other things in life. I've never done a meet with CBL as my approach, though.
 
6/13

BB Rows
245x12
275x2x8

Chest Supported Row
135x3x8

V Handle Pulldowns
200x3x8

Cambered Curls
75x15
95x10
95x10-drop-75x10

Machine Preacher
100x3x10

Prone Rear Fly/Side Laterals
60x10/45x10
60x10/45x10-drop-30x15

Facepulls w/ Ex Rotation (mini)
100 reps

Got in my accessories and some today. Feeling really good and muscles feel full as hell. Great session.
 
6/14

Squat (Jack briefs, Ace suit, Gripper wraps)
Worked up to 625x1

SG SLDL
275x3x8

Uni LP
360x3x15

Donkey Calf Raises/Band Crunch/Hanging Leg Raise
400x3x20/3x30/3x10

Final set flew up. I haven't gone full gear since the meet and today felt fantastic. Calves are a little tight as I felt them on each unrack, but nothing was unstable. Absolutely bitchin' session.
 
6/15

CG Floor Press
225x3x5

Dips
BW+35x3x8

HS Row (neutral)
180x3x12

Lat Pulls
220x3x10

Prone Rear Fly
55x3x12

Rope Pressdowns/Facepulls
60x15/60x15
70x12-drop-40x12-drop-25x12/70x2x12

Cut back on the volume a bit today as I'm feeling a little sluggish from training this many consecutive days. By no means do I feel bad, but I was moving a little slower than I have been lately. Nothing really to note other than no issues outside of normal tightness.
 
Great w/o's I like the exercise selection you have :)
That reminds me, I have to add face pulls to my routine on my PULL days, they seem like a good thing to do on my shoulders.
 
choccyswag said:
Great w/o's I like the exercise selection you have :)
That reminds me, I have to add face pulls to my routine on my PULL days, they seem like a good thing to do on my shoulders.
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They're a great exercise for the entire upper back. I'm a fan of high reps and multiple times per week.
 
6/17

Sumo (Jack suit)
545x2
585x2
635x0

Hypers (weight behind head)/Pallof Press (average)
BW+45x3x15/3x10

I'll lock 635 out at some point. Good news is that I can hold the weight for a good amount of time before I start to lose grip even on our past its prime DL bar.
 
After bombing my last meet (couldn't hit my squat), I've gone back to the drawing board to analyze what went wrong. Fortunately, or maybe unfortunately, the issue seem to be completely technical. The clues where there for awhile now, but I ignored it. The first sign was when I started losing my leg drive on bench a few months back. As I've said many times, I NEED leg drive on my bench or I struggle immensely. I was able to mask the issues on my squat for awhile by switching my technique, but I made the massive mistake of losing my base and that is being the technician.

Last Sunday, I was doing box squats while wearing my briefs. I took video and on every single set, I was firing off the box with my quads, which is about as big of a technical error as you can get. After some mobility and posture assessments, I realized I've lost the tension on the outside on my thighs and hips. As someone who prides themselves on being a technician, it really messed with my head. It had gotten so bad that I struggled with just the bar to fire with my glutes and hips. I'm swallowing my pride and starting from scratch. It'll be a quick turnaround as its not as though it's new material. I just have to dust it off and make it shiny again.
 
Rodja said:
After bombing my last meet (couldn't hit my squat), I've gone back to the drawing board to analyze what went wrong. Fortunately, or maybe unfortunately, the issue seem to be completely technical. The clues where there for awhile now, but I ignored it. The first sign was when I started losing my leg drive on bench a few months back. As I've said many times, I NEED leg drive on my bench or I struggle immensely. I was able to mask the issues on my squat for awhile by switching my technique, but I made the massive mistake of losing my base and that is being the technician.

Last Sunday, I was doing box squats while wearing my briefs. I took video and on every single set, I was firing off the box with my quads, which is about as big of a technical error as you can get. After some mobility and posture assessments, I realized I've lost the tension on the outside on my thighs and hips. As someone who prides themselves on being a technician, it really messed with my head. It had gotten so bad that I struggled with just the bar to fire with my glutes and hips. I'm swallowing my pride and starting from scratch. It'll be a quick turnaround as its not as though it's new material. I just have to dust it off and make it shiny again.
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Similar issues trying to bring my quads up. Takes some dedicated glute firing warmups to really get things moving again.
 
SweetLou321 said:
Similar issues trying to bring my quads up. Takes some dedicated glute firing warmups to really get things moving again.
Click to expand...

It was my flexibility working against me as well. Being able to do the splits isn't common for powerlifters and I don't have to force my knees out. I was merely opening up without creating torque in my hips.
 
Rodja said:
It was my flexibility working against me as well. Being able to do the splits isn't common for powerlifters and I don't have to force my knees out. I was merely opening up without creating torque in my hips.
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What does your lower body preworkout mobility routine look like rod?
 
throneof said:
What does your lower body preworkout mobility routine look like rod?
Click to expand...

I'm the worst person to use an example for this since I've always been extra mobile, but:
Basic foam roll of body with focus on glutes, groin, and calves.
Band traction for psoas and piriformis

For glute activation:
Banded squats
BSS

If I'm feeling a little tight, I'll add in some wrestling drills I did years ago.
 
9/22

OHP
135x3x10

HS Row (pronated)
180x3x10

Pull-ups (neutral)
8
+15# chain
7
+30# chain
5

Chest Supported Row
90x15
125x2x10
125x10+5

Trilateral
25x3x10

Cambered Curls
95x10+5-drop-75x8

Still getting over a triceps strain from about two weeks ago. It didn't start to become painful until the top 1/3 of OHP so I reduced the ROM to keep constant tension on the delts. It shouldn't be too much longer before its back to full strength. The rest of the accessories went really well and shoulder has been feeling really, really solid and stable.
 
9/23

Box Squat (low bar, 1" below parallel)
225x3x2
275x3x2

DB BSS
40x8
50x2x8

GHR
15
+35#
2x12

Seated Calf Raise/Hanging Leg Raise
135x2x12/2x15

Band Pallof (light)
3x12

Everything feels like night and day from just a couple of weeks ago. One thing that I've really been trying to do is keep my feet at about a 10-15 degree angle instead of closer to 30-45 like I was doing previously. I feel my glutes firing harder off of the box and it's also taking away from using my quads. I'm going to be slowly adding weight to these and avoiding gear for awhile.
 
9/25

Floor Press
225x5x3

DB Row
130x2x10

Incline Fly
45x15
50x15
50x12

Lat Pulls
220x3x10

Rope Pullover
90x15
100x2x15

Side Laterals
25x15
30x15
35x15
35x15-drop-25x15

Seated Rear Fly
25x2x12

Facepulls
80x2x15

DB Preacher Curl
30x2x10

Concentration Curl
35x2x8

Tricep is still nagging a bit, which is frustrating. I need to find my TENS unit and break this junk up in there and stimulate some healing. That being said, I can tell that this extra attention to my delts is paying off as they're continuing to grow. I figure this time between my meets is a great time to get my bro on and shore up the arms and delts.
 
Hell of an upper body day. I like the looks of it.
 
herderdude said:
Hell of an upper body day. I like the looks of it.
Click to expand...

Small improvements that will pay off down the road. I'm kinda going back to how I trained back when I first started powerlifting and that's focusing on technique, keeping the weight lower to reach that autonomous stage, and building the weak areas.
 
9/28

Low Bar Box Squat
275x3
295x2
315x3x1

Cambered GM
185x3x10

Walking DB Lunge
50x2x20

GHR
15
+45
2x10

Abs

It needed a little more pop, but 315 moved really well and I'm feeling it where it should be: my glutes. Going to keep squatting twice per week until I can hit a smooth 405 off of the box. I've been walking it out lately and will transition to the mono within the next two weeks. Probably will avoid wraps for at least a month, though, unless knees become really cranky.
 
9/29

OHP
135x10
145x8
145x9

Chest Supported Row
135x3x10

Pull-ups
8
+30# chain
2x5

HS Row
135x2x20

Seated Trilateral
25x3

Machine Preacher
110x2x15

DB Curls
40x10
40x10-drop-25x10

Facepulls (mini)
50

I got a challenge from the GF to finish this all in less than 90 minutes and I did it in 80. I've made a very concerted effort to increase my density so my conditioning is up to par once the heavy stuff comes back into the rotation. There was zero discomfort in the tricep today during OHP (there was pain at the top 1/4 last week) and that was enough progress for me. I'll start hitting it directly when I bench, but very light work to ease it back.
 
Rodja said:
9/25
Tricep is still nagging a bit, which is frustrating. I need to find my TENS unit and break this junk up in there and stimulate some healing.
Click to expand...
I like seeing a lot of volume in this log :)
A lot of the younger guys come in and in a rush they are out the door again. I don't know why, maybe its school holidays and the beach is a more exciting place to be. But when my workout is longer than theirs, maybe that's saying something? lol

Anyways I just want to know, what is a TENS unit? If its anything like the armbar then I imagine it is a torture device. Haha. I have referral pain down my triceps from pushing overhead too from a shoulder injury, so anything I can do to loosen that area would be nice.
 
choccyswag said:
I like seeing a lot of volume in this log :)
A lot of the younger guys come in and in a rush they are out the door again. I don't know why, maybe its school holidays and the beach is a more exciting place to be. But when my workout is longer than theirs, maybe that's saying something? lol

Anyways I just want to know, what is a TENS unit? If its anything like the armbar then I imagine it is a torture device. Haha. I have referral pain down my triceps from pushing overhead too from a shoulder injury, so anything I can do to loosen that area would be nice.
Click to expand...

Invalid Link Removed

It's basically one of these. It provides electric stimulation to the applied area (the user selects the intensity) to help loosen the fascia. They're very useful for rehab purposes or to "waken" muscle that you can no longer contract.
 
Rodja said:
Invalid Link Removed

It's basically one of these. It provides electric stimulation to the applied area (the user selects the intensity) to help loosen the fascia. They're very useful for rehab purposes or to "waken" muscle that you can no longer contract.
Click to expand...

Any idea where I should be attaching this for my shoulder? For my AC I've been doing the pec and front delt/rear delt. I have no idea what muscle is screwed up on my other side, but I'm guessing teres minor maybe?
 
Sean1332 said:
Any idea where I should be attaching this for my shoulder? For my AC I've been doing the pec and front delt/rear delt. I have no idea what muscle is screwed up on my other side, but I'm guessing teres minor maybe?
Click to expand...

Supraspinatus, teres minor/major, inner head of biceps, maybe mid-traps. Really hitting the retractors is always a good idea.
 
10/1

Box Squat
285x2x5

SG SLDL
225x3x10

DB BSS
50x8
60x2x8

Uni Hypers
2x15

Filmed every set of squat to make sure hams and hips were firing properly and they sure as hell are. It's by no means an impressive weight, but my ego is staying checked and I know it'll pay off. I can also tell my glutes and hams are regaining their mobility along with my psoas loosening up. Extremely excited by my progress on everything here.
 
10/2

Bench
225x3x4

Chest Support Row
90x15
135x2x10

Incline DB Fly
40x15
50x2x15

Lat Pulldown
200x2x12

10/3

Cambered Curl/Pressdown
95x2x12/90x2x12
95x12-drop-75x12/90x12-drop-60x12

Trilateral
25x3x12

Hammer Curl
40x12
50x2x8

Band Overhead Ex/Band Facepull (mm)
30/30
25/25

Tricep is finally feeling healthy and I'll be increasing both the volume and intensity soon. Crew is getting ready for a meet and the vibe always gets to me. I'll be staying out of gear sans maybe knee wraps for most of it and definitely won't be putting on a shirt until I get comfortable with my setup again.
 
10/4

LB Box Squat
Worked up to 315x3x2

SLDL
275x2x10
315x8

Uni LP
360x3x15

Box has been working like a charm. Not only are they improving, but my PC lifts are also going up and restabilizing. I haven't been able to do 315 on SLDL in awhile and they were painless along with appropriate muscular activation. Goal is 405 off the box (may need a light wrap; knees are cranky right now) before briefs come back.
 
10/6

OHP
145x10
155x8
155x7

Meadows Row
90x3x12

Chest Supported Row
90x15
135x2x8

Pull-ups
BW+15x3x5

Blast Strap Ex
3x15

Tate Press/Rear Fly
35x3x15/35x3x15

Pressdowns/DB Curls
80x3x15/40x3x12

Hell of a day today. Everything felt solid and tricep was able to hold up to extra volume today. Didn't go ultra heavy and wanted to focus on M-M connection rather than numbers. I'll be cranking that up soon, though, as the tricep recovers from the strain.
 
10/7

Conventional/Sumo
315x2x3/315x2x3
365x3/365x3

Walking DB Lunge
50x2x20

GHR
3x15

Back Raise on GHR
BW+25x2x15

Conventional sucked, as always, but sumo finally felt like air again. I guess that's all that really matters since that's my competition stance. Blasted the crap out of my PC again and will keep adding weight and/volume each week for the next month.
 
10/9

FP
245x3
255x2x2
225x7

BB Row
225x3x12

Pull-ups (+15# chain)
4x5

Incline DB Press
70x10
80x8
80x7

HS Row
135x2x20

Flat DB Fly
40x3x12

Rope Pressdowns/Seated Side Laterals
70x3x15/30x3x15

Band Overhead Ex/Facepull (mm)
3x15/3x20

About halfway through this hypertroph phase and it's gone extremely well. Next week will be a test bench week in a shirt primarily for technique purposes. I'll likely just stick with somewhere between 455-495 to boards (I have an old 52 Ace that I'll be using). It's been awhile since I've been in a shirt and don't want to completely lose the feeling of one. Now that I think about it, it's been over 10 weeks since I've bench in one. Definitely overdue.
 
10/11

LB Box Squat
325x3x2

SG SLDL
275x10
315x2x6

Walking DB Lunge
60x2x12

GHR
2x20

After finally finding my appropriate heading position, these sets started to fly up. I'm feeling really confident for the first time in awhile in my squat. I still have a lot to work on without a doubt, but progress is still progress.
 
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