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Journey to Elite

11/23

Speed Bench
185x6x3

CSR
135x2x10
135x7

DB FP
75x10
85x6
85x5

Trilateral
20x10x3

Quick session and everything went well. I think I'm getting to an optimal setup and have changed to completely bracing the torso and setting it prior to setting my feet. It's only speed work, but it's felt really solid lately.
 
12/26

Speed Pulls (sumo)
425x6x2

Conventional Pulls
335x3x5

Walking DB Lunge
40x2x20

Uni LP
270x3x20

Schedule is all kinds of jacked up right now, but I had a fantastic day fueled by three lasagna meals in less than 24 hours. That along with chocolate chip pancakes gave me a nice glycogen load heading into today and I needed it. It was one of those days where you're exhausted but you feel 100% accomplished. Everything felt right biomechanically and I can feel my weak spots firing harder to keep up. It gives me something to feel for before I initiate the pull and feedback throughout.
 
I should note that I'm trying an experiment for the next couple of months. All LB lifts sans deads from the floor will be done in Oly shoes. It feels more natural and figured why the hell not. I will also be doing extra stretching for calves to compensate.
 
12/28

Bench
245x2x3
255x2x2

OHP
155x5
185x1 (don't know why I did this)

HS Row (neutral)
180x3x12

Meadows Row
90x2x15

Facepull/Overhead Rope Ex
60x15/60x15
70x2x15/70x2x12

Biceps/Medial Delts

Had a solid overall day despite my poverty bench. It's lower than I expected, but what can you do besides overcome it? Posture is the best it's been in a long time and only a few things feel a little out of whack. Benched in my Oly shoes today and it was a good experience compared to my previous ones, which were negative.
 
12/29

Squat
Worked up to 375x1

GM
195x3x10

Uni LP
410x3x20

Depth left a little something to be desired, but it still came up quickly on just sleeves. Speaking of, I really need to get new ones. I've had these for over two years now and they're pretty decrepit at this point. I'm thinking about getting the Iron Rebel pair that was recently released.

Sidenote: GM in Oly shoes is different. Very different.
 
I do them with and without the oly shoes, I like them both ways tbh.

I rotate shoes and stance probably every time I do them.
 
12/31

Sumo
Worked up to 495x2 PR

Conventional Deads
315x3x5

GHR
2x15

It was a little slow off of the floor, but the reps were smooth. I had to slightly deviate from my plan today since I ran out of time, but I did the main movements and the primary assistance lift. Hips are feeling really good despite the constant raw work and hitting some PRs recently.
 
1/1

Speed Bench (+ short mini)
165x6x2

Incline DB Press
75x3x8

HS Row (pronated)
180x3x12

Cable Row
200x2x12

Rear Delt/Bi

Continued to play with my setup and its continuing to improve. I was inconsistent with my leg drive on some reps, which I need to eliminate, but I can tell it's improving still. Very productive day today.

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Post training. I'm about 20# lighter than this time last year.
 
1/3

Squats
Worked up to 405x1
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Belt Squat
230x3x8

Walking DB Lunge
50x2x20

DB Shrugs
90x2x15

Wasn't expecting to go this heavy, but they crew pushed me to do it. I'm glad they did, though, as this went much better than expected. Depth was good and the bar literally flew off of my back near the top. I need to get back into the habit of pulling it harder.
 
Hyde said:
Any reason you're avoiding caber tho?
Click to expand...

P5P and macuna have always done the trick for me even when using nandrolone and its derivatives. That and it's still a relatively short amount of time being off compared to how long I was on.
 
1/4

Speed Bench (+short mini)
175x2x7

Bench (stop 1" short of chest)
185x3x10

CSR
135x3x10

Lat Pulldowns
200x2x10

Light Delts

I had quite the productive day today. Speed was good and I could fully feel my glutes contracting. I'm also figuring out that my bench groove has moved about 3" lower on my sternum down to my xyphoid. My mega arch is back in full display now that I've gotten my legs back.

I got some of the gua sha tools and went to town on my biceps and delts. They're ridiculously sore right now as is the portion of the tricep I could reach.
 
Rodja said:
P5P and macuna have always done the trick for me even when using nandrolone and its derivatives. That and it's still a relatively short amount of time being off compared to how long I was on.
Click to expand...

Then by all means stay w them if they work! Cheaper and safer
 
1/6

Sumo
Worked up to 545x1 PR

Deficit Conventional (1.5" deficit; DOH)
315x3x5

DB BSS
50x3x8

Back Raises (on GHR)
2x12

Donkey Calf Raises
400x3x15

I had to take it twice, but hit a 20# raw PR today. I broke down early on the first one, but I recovered until lockout when it moved ahead of me. The second one was much better from the beginning and I still had some in the tank. I gave a brief thought to trying 585, but I'll save that for another day. I was torched by the end of the session and it was extremely encouraging.
 
585 is there after another cycle. I don't believe that its possible to get a legit 100# out of your gear, you just needed to attuned to the heavy raw pulls. Good on you for having a brain bigger than your juevos tonight.
 
Hyde said:
Well PCT can suck it, eh??
Click to expand...

Lol. Pretty much. It actually amazes me how beat up I was and didn't realize until I got **** rolling again.

herderdude said:
585 is there after another cycle. I don't believe that its possible to get a legit 100# out of your gear, you just needed to attuned to the heavy raw pulls. Good on you for having a brain bigger than your juevos tonight.
Click to expand...

True that. I didn't take any time to really build the raw strength for awhile and now I'm really regretting that.
 
1/8

Bench
245x3
265x2x2

Dips
BW+45x3x8

DB Row
130x2x12

Kroc Row
150x12

Pull-ups
BW+20x3x7

Side Laterals/Facepull
30x15/70x15
35x15/70x15
40x15/70x15

Hell of a day today. Focus and mood were very high and I was without a doubt locked in for the session. Bench numbers still are awful, but at least the setup has returned.
 
throneof said:
Looking good rod. Strength seems to be all there even while natty. Are you keeping kcals really high to maintain?
Click to expand...

It took some time to get back, but the strength has returned. Well, I wouldn't say its strength as much as it is my technique has improved. I initially kept the kcals high, but then I got bogged down my allergies and lost some mass. I've slowly built it back to a consistent ~210, but don't plan to get much above that. I am much leaner, though.
 
1/10

SSB Box Squat (+avg band)
352x3x3

SG SLDL
225x3x10

Uni LP
360x3x15

DB Shrugs
90x15
100x2x15

Abs

Dammit...I got pressured into training with the crew. I avoided temptation of gear, but I wasn't planning on doing these for awhile. That being said, I'm glad I did as it is something I need to throw into the rotation since I will be competing I gear. Oh, that reminds me: June 11, 2016 is the next meet. I'll be doing SPF this time, though.
 
1/11

Speed Bench (+avg band under the bench)
135x3x3 normal grip
135x3x3 wide grip

Spoto Press
225x3x3

T Bar Row (neutral)
180x10
205x2x8

HS Row (pronated)
160x3x12

Trilateral
20x3x12

RC/Biceps/Triceps

Somewhat difficult day. I felt a little flat energy wise, which I attribute to not enough food and going heavy the day before this. I have definitely noticed diminished recovery. I'm going to have to stick with my plan and only go 3 or fewer reps on working sets every 2-3 weeks and not back to back. On a good note, legs are still finding the right position despite lowered leg drive from DOMs and whatnot.
 
1/13

Speed Sumo
405x6x2

Deficit Conventional (1.25")
315x3x5

Walking DB Lunge
50x2x2

Hypers (on GHR)
2x20

Abs

Flew through today and it was wonderful. Speed felt good, hips were firing, and knees were stable. I spent about 15 minutes post training doing extra traction and MFR on my hips and glutes.
 
1/15

Bench (+30# chain)
225x2x2
235x2

Meadows Row
90x3x12

Cable Row
220x3x10

Incline Fly
50x2x12
50x10

Side/Rear Laterals
30x3x15

Bi/Tri

I had a hell of a day. I'm painfully slow on bench and need to work on my speed. I can handle the straight weight better than I can with AR. That being said, the groove was there and my technique is so much better than it was a month ago. Training has been rolling along lately and I'm riding the wave.
 
1/17

SSB Box Squat (2M Z Wrap)
352x2x3
402x2
442x2

GM
225x10
255x8
275x8

Uni LP
360x15
450x2x15

DB Shrug
100x2x12

This was by far my most encouraging squat day in a very long time. I went heavier than I expected as I went into today without much expectations. Knee felt much better after I created proper torque in the hips and bar speed was solid. Great training day.
 
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