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Journey to Elite

Rodja said:
11/9

OHP
185x3
200x1

HS Row (pronated)
180x3x10

Dips (+45#)
2x10
1x13

Blast Strap Facepull
3x12

DB Curl
35x15
40x12

Machine Preacher Curl
50x2x10

Rope Pressdowns
70x2x12

Nearly passed out locking out the OHP today (was feeling kinda light headed going into the session), but still got the weight up. Was pretty spent after that and did a lot of pump work on smaller muscles. One thing to note that is a first is actual recurring elbow pain during extensions of any kind. Presses are ok, but anything that directly hits the triceps is causing pain. There is some extra upper back tightness, but my guess is from the low bar squatting that I've been doing.
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Nice OHP. I've been gunning for 200 for a while but no luck yet. Currently I'm dropping weight though, so all I have to do is lose another 5 lb and presto I can OHP my body weight @ 185. :)
 
herderdude said:
No doubt. Still waiting for my triceps tendons to feel up to being pummeled again.
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Maybe start working on the delts and get them moving right then your triceps tendons will follow?

Rolling tricep ext dont bother mine. I did hurt my left one right after my meet tho doing Tate presses. Related to my delt.
 
11/11

Squat
325x5
375x3x3

Conventional Deads
335x3x5

GHR
2x15

11/13

Bench
275x2
275x3
315x3 (w/ Ram)

Meadows Row
90x2x12
115x8

CSR
135x2x10
 
11/14

French Press
95x10
95x12
115x2x12

Cambered Curls/Side Laterals
95x12/35x15
95x12-drop-75x12/35x15-drop-25x15

Blast Strap Facepull/Band Pressdown (mm)
3x12/2x30

First time doing French press since I strained my right triceps a couple of months ago. They went much better today and no strain as well. Elbows started to get cranky on me as they got heavier, though. Everything else went very well and the extra work I've been putting into my lat mobilization is paying off posturally.
 
Well, it's officially hit me now. Mood has been kinda bleh (this weeklong overcast weather isn't helping either) and motivation to train is pretty low. Weight is still holding in the 212-215 range depending on nutrition, but the thing that has changed the most is my appetite. I'm barely hungry right now and, even when I am, I don't feel like eating.
 
Rodja said:
Well, it's officially hit me now. Mood has been kinda bleh (this weeklong overcast weather isn't helping either) and motivation to train is pretty low. Weight is still holding in the 212-215 range depending on nutrition, but the thing that has changed the most is my appetite. I'm barely hungry right now and, even when I am, I don't feel like eating.
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What's your pct look like?
 
Rodja said:
Blasted about 15000 IU of hCG over the course of three weeks and then been on 50mg of clomid with a small amount of exemestane. I don't feel terrible by any means and strength has been pretty good so far.
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Sounds like you are the right track. That dose of hcg was probably around a low dose of test numbers wise. The next few weeks will probably be the true battle.
 
SweetLou321 said:
Sounds like you are the right track. That dose of hcg was probably around a low dose of test numbers wise. The next few weeks will probably be the true battle.
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It's going to be a journey for sure. I still reserve the option to go to a true TRT dose (this may take some time to find, but I'll start at 150mg/week, get bloods, and assess) if this mess gets particularly bad. That being said, emotionally, everything has been wonderful. Taking a step back from powerlifting, not that AAS usage is mutually exclusive, has let me reevaluate what it really means to me.

There's been ups and downs without a doubt, but it's taught me so much about myself and really helped me to come out of my shell. It also reminded me how much I love teaching and coaching lifters of all ages and experiences.
 
11/17

OHP
135x8
155x6 lost groove
155x8

CSR
135x3x10

HS Row (neutral)
180x3x12

Machine Preacher Curl (uni)
50x3x12

Trilateral
25x3x8

BS Facepull
3x12

Today was one of those sessions where I had to will myself to do every set. Went to a show the night before and didn't replenish. Top that with 3 hours of sleep and you have yourselves a **** session.
 
Rodja said:
11/17

OHP
135x8
155x6 lost groove
155x8

CSR
135x3x10

HS Row (neutral)
180x3x12

Machine Preacher Curl (uni)
50x3x12

Trilateral
25x3x8

BS Facepull
3x12

Today was one of those sessions where I had to will myself to do every set. Went to a show the night before and didn't replenish. Top that with 3 hours of sleep and you have yourselves a **** session.
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Bigger question. Who did you see?
 
SweetLou321 said:
So you don't pull the elbows high? Its just a straight back motion? I've been way off on them. No wonder I don't get the benefits I wanted from them.
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Bingo. You can have some very slight external rotation at the wrist, but, other than that, just straight back.
 
Lack of updates this week is due to taking the week off. I've got a little bit of a URI as well. It's really lowered my appetite to where I'm getting in only 2-3 meals per day. It's been awhile since I've taken a break.
 
11/23

Front Squat
315x2
315x4

Standing Band Crunches (light)
2x30

Endurance is down, which I expected after the past week, but nice to know I can still crank out 315 for reps on front squat even on a day like this. Spent some time doing the leg curling into a squat drill with a band. I've heard this cue several times, but didn't understand it until I used the band. Will be implementing this soon.
 
Rodja said:
11/23

Front Squat
315x2
315x4

Standing Band Crunches (light)
2x30

Endurance is down, which I expected after the past week, but nice to know I can still crank out 315 for reps on front squat even on a day like this. Spent some time doing the leg curling into a squat drill with a band. I've heard this cue several times, but didn't understand it until I used the band. Will be implementing this soon.
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Still don't understand this cue at all. Can you better explain how you used the band to feel this or maybe make a video on it?
 
SweetLou321 said:
Still don't understand this cue at all. Can you better explain how you used the band to feel this or maybe make a video on it?
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Basically, I held onto a light band and did a squat. Instead of letting the band pull me back up, I flexed my hamstring by the knee to maintain position. After several reps, I was able to start getting it down. I haven't implemented it into my squat, however.
 
Rodja said:
Basically, I held onto a light band and did a squat. Instead of letting the band pull me back up, I flexed my hamstring by the knee to maintain position. After several reps, I was able to start getting it down. I haven't implemented it into my squat, however.
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This still makes no sense to me lol. Thanks for trying.
 
SweetLou321 said:
Yes. I just noticed this is very apparent. And a locked up mid back. I can't put my arms over head without arching.
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With tight lats and serratus comes scap dysfunction so that's the target. I have a series of band drills that I do prior to each upper body session that I'll record sometime the next few days.
 
Rodja said:
With tight lats and serratus comes scap dysfunction so that's the target. I have a series of band drills that I do prior to each upper body session that I'll record sometime the next few days.
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Does it address this issue amoung others?

Your facepull technique hit my upper hard.
 
I understand the leg curl cue and am able to do it, but I think it sucks unless you're wearing (at least) wraps. In my experience, you lose a lot of rebound out of the hole. My two cents! Purely anecdote
 
liftandswim said:
I understand the leg curl cue and am able to do it, but I think it sucks unless you're wearing (at least) wraps. In my experience, you lose a lot of rebound out of the hole. My two cents! Purely anecdote
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I always thought the leg curl cue gave me great speed down and made the groove consistent for a dive bomb. I used to be very fast that way until I lost control and never regained it. I see your side, though. If a person can't pull themself down with pace it won't be best for them.
 
SweetLou321 said:
I just sit into my glutes.
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Think about if you come to a hard lock out at the end of your walkout. You have your ass squeezed and your quads flexed.

Now the dilemma is how to initiate a descent without releasing tightness in the hips or quads. So basically we keep the initial two contractions and add in a third (oversimplified, of course). You're using your hamstrings to pull yourself down into a coiled position.

Otherwise you are releasing your hips for a split second and likely your quads as well. Its like your Tricep cue on bench. The triceps act as a navigator and the dynamic mover of the bench and lats are the static springboard. Your quads are that navigator and your hips the springboard.

So the "try at home" test is to get in your squat stance, start with an exaggeratedly hard lock out, and try to figure out how you will descend without releasing anything.. That's what we're referring to as the leg curl.
 
herderdude said:
Think about if you come to a hard lock out at the end of your walkout. You have your ass squeezed and your quads flexed.

Now the dilemma is how to initiate a descent without releasing tightness in the hips or quads. So basically we keep the initial two contractions and add in a third (oversimplified, of course). You're using your hamstrings to pull yourself down into a coiled position.

Otherwise you are releasing your hips for a split second and likely your quads as well. Its like your Tricep cue on bench. The triceps act as a navigator and the dynamic mover of the bench and lats are the static springboard. Your quads are that navigator and your hips the springboard.

So the "try at home" test is to get in your squat stance, start with an exaggeratedly hard lock out, and try to figure out how you will descend without releasing anything.. That's what we're referring to as the leg curl.
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Tried it. Feels weird. Could explain how my hips and knees hurt when squatting tho. Since I most likely loose some tension to allow myself to move.

Something I've lost on bench as well.
I needed that. Thanks!
 
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