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Journey to Elite

Rodja said:
They were levers taken from belts I've accumulated throughout the years. I didn't buy a new belt each time. Maybe I'm just hard on levers?

Sidenote: I could forge one faster than if I ordered from Titan and I'm only 2 hours away from them.
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No of course not but I'm saying I've seen those other levers and there is a marked difference in quality. Just an option if you've got 8wks to order ahead.
 
Hyde said:
No of course not but I'm saying I've seen those other levers and there is a marked difference in quality. Just an option if you've got 8wks to order ahead.
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Strength Shop has one with a lifetime warranty on it. I'm going to get one of those once they come back in stock. Until then, I got another from one of my training partners. This break was different as it usually the belt itself that breaks; it was the prongs this time.
 
Rodja said:
Strength Shop has one with a lifetime warranty on it. I'm going to get one of those once they come back in stock. Until then, I got another from one of my training partners. This break was different as it usually the belt itself that breaks; it was the prongs this time.
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Lifetime is where it's at!
 
2/24

Sumo (+light bands; Jack suit)
495x2x2
545x1
495x4
Invalid Link Removed

Cambered GM
225x3x8

Abs/Calves

Haven't pulled heavy against bands in several years as I usually do it for just speed work. Really forced me to sink into my hips and engage my upper back. After the last set, I was toast and I barely was able to lock the 545. However, I've been having lockout issues at the top end so it was encouraging.
 
Hyde said:
Moved quick and clean
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Really working on my speed from the floor to the transition. I previously had a problem with breaking the floor, but it's not locking it out. These bands force me to create speed great enough to overcome the sticking point.
 
I like how bands also iron out any issues in starting position that could show up later in the lift.
 
herderdude said:
I like how bands also iron out any issues in starting position that could show up later in the lift.
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They're going to be added frequently. It's a little difficult to get into position since I like to roll the bar to me and the bands mess with it, but I'll adapt.
 
2/26

Bench (+Ram)
315x3x5 PR

CSR
115x3x12

Incline DB Press
60x3x12

Cable Row
200x12
220x10

Biceps/Triceps

Delts

I used a new Ram today and it made me realize how dead mine was. The 315 sets were easy as I could've had 3-4 more per set. I'm hoping that it also means that my technique has improved to where I'm able to maximize the equipment. Not going to lie, I'm excited to shirt up soon.
 
How do you feel the Ram compares to a slingshot? We have a couple old ones at the gym but I've always just used my Full Boar slanger
 
Hyde said:
How do you feel the Ram compares to a slingshot? We have a couple old ones at the gym but I've always just used my Full Boar slanger
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Ram is easier to get on and that's both good and bad. Good for ease, but bad because it lessens the pop. However, if you know how to keep the Ram positioned, they're about the same. The pull tab on the new Ram helps to get it into position easier than the old ones.
 
2/28

Box Squat (Jacks; Outlaw)
415x4x3

SSB GM
135x3x8

DB BSS
40x3x10

Abs

Yes, it's only 4 plates, but I think I was able to find two things in my briefs today (gear was tighter than its been in awhile; weight was 214 today): bar position on my back and width. The first couple took me a second and then I found it on the third set. Still have two wheels to go, but this is the best I've felt about my squat in awhile.
 
2/29

Speed Bench (+avg band; 2 grips)
135x6x3

DB Row
120x15
130x2x12

Dips
BW+45x2x10
BW+70x8

CSR (wide)
135x2x10
160x8

3D Pullapart
3x15

Cambered Curls
95x12
105x10
105x10-drop-75x10+5

Average band is too much for me at this stage. It slows down considerably the last 2-3" of lockout. Lats are getting stronger, finally, and I'm hoping it starts to carryover more than it already has.
 
Sounds like avg band would be good to work in a shirt or on a max effort type day. I'm with you there, it's far too much for me.
 
herderdude said:
Sounds like avg band would be good to work in a shirt or on a max effort type day. I'm with you there, it's far too much for me.
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I have a very hard line where it goes from moving like speed work to moving like rep work. Bar speed is my biggest weakness and actually dedicating days to speed work for a change. I still have my doubts as to the actual carryover, but it's still extra practice at a skill.
 
I think speed work is a poor way to think about it. Force production work would be a better mindset of it. I can always move 135 fast on bench. But to move 70-80% fast takes a lot of force and effort. So the intent is more important of all.
 
Before I read your post and saw your speed was vs average I was like holy crap lol

Rows are looking up for sure
 
Hyde said:
Before I read your post and saw your speed was vs average I was like holy crap lol

Rows are looking up for sure
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Bench was already set up with that band and just went with it. It's not ideal in terms of speed, but I like Lou's thoughts about force production more than anything.

Sidenote: I'm leaning towards not cutting for this meet and just focusing on my total. I could always hop back on some sauce and get back to 230. So many options.
 
Rodja said:
Bench was already set up with that band and just went with it. It's not ideal in terms of speed, but I like Lou's thoughts about force production more than anything.

Sidenote: I'm leaning towards not cutting for this meet and just focusing on my total. I could always hop back on some sauce and get back to 230. So many options.
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My honest (unsolicited) advice is to take more time off: I haven't used in a year and have been able to set PRs in every lift, total, and bodyweight. That's atypical (and it was always otc stuff so not like I was getting huge boosts), but mentally it has been huge for me to see what I can do without.

It has made my mind, and my body, stronger.
 
Hyde said:
My honest (unsolicited) advice is to take more time off: I haven't used in a year and have been able to set PRs in every lift, total, and bodyweight. That's atypical (and it was always otc stuff so not like I was getting huge boosts), but mentally it has been huge for me to see what I can do without.

It has made my mind, and my body, stronger.
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I'm still about 15 weeks out and would start at 10 weeks out. Even then, it would likely be test and dbol. I'm thinking more of a basic stack to recover from the CNS bomb from gear.
 
My advice is use what you feel you need to achieve your goal. If you really think about it you know where your at now and what it will take to hit your goal numbers in 15 weeks. Now that your out of the mental side of gear you can use it for what it really is, A tool in the tool box.
 
Rodja said:
I have a very hard line where it goes from moving like speed work to moving like rep work. Bar speed is my biggest weakness and actually dedicating days to speed work for a change. I still have my doubts as to the actual carryover, but it's still extra practice at a skill.
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You'll notice it after 4-6 months. The momentum you generate carries over especially in a good shirt with stretch. I think it carries over to raw, too. And so does Matt Wenning. But Wenning says you really won't see the benefit for almost a year.
 
3/2

Sumo (Jack suit)
405x8x2

Cambered GM (beltless)
225x8
275x2x8

GHR
3x15

Abs

Torque is a wonderful thing when you're about to find it. These moved so fast since I applied some of the squat cues to my setup on sumo. It allows me to have my hips higher and further shortens my already tiny ROM. I'm feeling really good right now and both my mind and body are in a good place.
 
3/4

Bench (+Ram)
315x5
335x4
345x5 PR

CSR (wide)
135x12
160x2x10

Cable Row
200x3x10

Incline DB Fly
50x2x12
50x11

Biceps/Triceps

Delts

This is quite the stretch that I'm on right now. Part of it is the new equipment, but it's also positioning and gradually ramping up the weights. Kicking up the intensity on the accessory work to keep building towards putting that shirt back on in the next few weeks.
 
3/6

Box Squat (Jacks; Outlaws)
445x4x3 RPE 8

SSB GM
135x3x8

Uni LP
360x15
450x2x15

DB Shrug
90x3x20

Abs

Starting to slowly ramp it up in terms of volume and RPE. I still have 12 training weeks so it's still far too early to jump into it. I had a little more trouble than last week finding my footing (calves were tight and stiff), but speed was better once it was found. It probably didn't hurt that I weighed 218 while training today. Tightest it's been in awhile around the hips.
 
3/7

Floor Press
225x5x3

CSR (wide)
135x12
180x2x8

Flat DB Press
80x3x10

Cable Row
200x12
220x2x10

Trilateral
25x3x12

Biceps/Triceps

I wanted to give my legs a break today from benching. They're pretty trashed from my recent squat session and didn't want it to compromise this day. Whole upper body was torched and I left feel accomplished.
 
3/9

Speed Sumo (Jack suit)
455x6x2

Conventional
315x3x5

Walking DB Lunge
45x3x20

Band Pullthrough
60 reps

It always amazes me how when I write these days down that the volume is pretty low and yet I'm torched by the end. Then I remember that high-rep lunges make anyone a bitch by the end. I've noticed my torso position is different when I pull now. Instead of doing almost a goblet squat, I now have my hips slightly higher with my line of sight about 20 degrees lower. It's been a little inconsistent in that the second rep has almost always been better than the first, but I create much better tension and speed.

After reviewing the day in my head, I realized part of the issues was that I was meeting the bar instead of making it meet me. This loaded the tension to my quads and removed most of the torque I created. I corrected this on the second rep as I opened up and pulled the bar to me better.
 
3/11

Bench (52 Ace; 2-board)
405x2
425x2
455x2x2
455x1 (wasn't set properly)
455x2

Incline DB Press
60x12
70x2x12

Chest Supported DB Row
60x15
70x3x15

Cable Row
190x3x12

Bi/Tri/Delt

First shirt session and it went about as well as most shirt sessions after a prolonged absence. I wasn't all over the place, but I wasn't able to ever find my shelf. I was wondering how well my setup would apply to gear and it needs some work.

Herder, Lou question for you two...smaller shirt in the chest plate than I've ever used. Part of the reason I wasn't able to set the shelf was the smaller chest plate. Suggestions on how to fix this. My grip was middle on the ring, FWIW.
 
Okay, been getting a lot of work in with the small chest plate. Hope this helps.

Get on your traps, then give little rolls side to side until you get your scaps pinched as best You could. By that time you will have lost your traps a little. Wrists on the inside of the knurling, pick yourself up a little and have your handoff guy get you back on your traps. Then do whatever it takes to get your hands out. I have yet to need assistance getting my hands out, but we've all seen it. Your legs and lats will also be important to keeping on your traps and keeping chest/belly up.

Next part should be more effective yet. Receive the handoff totally 100% locked out. The bone on bone is important so that the weight transfers without effort all the way down into the pad. Keep your lats tight and pulling the bar out, but relax your scapular retractors and let the weight push them down and together. When it's fully settled, the chest plate is now loaded all the way to lockout. Lock that down, keep it, bench big.

You had a nice first day back. 90% for seven reps is good stuff.
 
I dont even use gear and that's a cool post.
 
herderdude said:
Okay, been getting a lot of work in with the small chest plate. Hope this helps.

Get on your traps, then give little rolls side to side until you get your scaps pinched as best You could. By that time you will have lost your traps a little. Wrists on the inside of the knurling, pick yourself up a little and have your handoff guy get you back on your traps. Then do whatever it takes to get your hands out. I have yet to need assistance getting my hands out, but we've all seen it. Your legs and lats will also be important to keeping on your traps and keeping chest/belly up.

Next part should be more effective yet. Receive the handoff totally 100% locked out. The bone on bone is important so that the weight transfers without effort all the way down into the pad. Keep your lats tight and pulling the bar out, but relax your scapular retractors and let the weight push them down and together. When it's fully settled, the chest plate is now loaded all the way to lockout. Lock that down, keep it, bench big.

You had a nice first day back. 90% for seven reps is good stuff.
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This is not the first post of yours that I've screenshot. Thanks a ****load.
 
Ill try my best to help here as I've put on some small ass shirts as you know.

I use to set up 100% the same in gear and raw. The difference was letting the chest plate push me into my arch and shelf. I also always benched ring on wring even with the small chest plate.

I'd set up feet first. Then pull my hips through underhand. Set them. Then I'd them set my grip. No magic here. Throw the grip out and white knuckle. Then I'd pick myself up and have someone pull my shirt down as I set my arch. This is when I'd get the chest plate flipping effect and I'd end up in a huge arch even higher then my raw. The key to getting this was pushing against the bar to set myself tighter and push my scaps together. I'd leg my scaps sink together and down while pushing against the bar. Id then take the weight out locked out like herder said. I did this for every shirt session ever. You may even see it in some of my ig vids.
 
jswain34 said:
I dont even use gear and that's a cool post.
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Only difference between gear and raw is that I breathe into chest on raw and belly on gear and I get my feet under me a little more for gear. The grip is also different, but it's a similar feel.
 
3/14

Squat (Jack; Outlaws)
415x5x3

SSB GM (beltless)
135x8
155x2x8

Band Pullthrough
60 reps

Abs

I needed to get back to free squatting this week and wanted to see where I am technically. The last set felt phenomenal and I was able to create torque while finally tracking properly at the knee. I did some intense Graston on my VMO and it felt like a new knee. Today, it showed that I'm on the right track.
 
Looks like the total volume at just over 400 is going up a tad too over last few weeks perhaps? Plus going free
 
Hyde said:
Looks like the total volume at just over 400 is going up a tad too over last few weeks perhaps? Plus going free
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RPE of them has been 7-8. The box is actually a little easier for me than free as I find it easier to load the brief. I was using 4 working sets the previous week and lowered the weight ~10% as well.
 
3/15

FP (pinky on ring)
225x5x3

CSR (wide)
135x12
160x8
160x8-drop-90x12

Flat DB Press
80x3x10

HS Row (neutral)
180x3x12

Blast Strap High Facepull/JM Press
3x15/3x12

I was going to bench, but my legs were stiff from the previous day. No pain or swelling from the training; just overall fatigue to the area. That being said, today went really well. Nothing extraordinary to be said besides some really solid training especially to my lats.
 
3/16

Sumo (Jack)
405x2x2
455x4x2
495x2
495x7 PR

Walking DB Lunge
60x3x20

GHR
3x15

Abs/Calves

I don't know where that last set of sumo came from other than just feeling the groove. Ripped off a callous on my finger, but not the hand itself. I'm almost positive I can still pull 600+ so I'm going to back down in the weight during this day from here out. I'm confident about how this lift will go. The other two, we'll see.
 
3/18

Bench (+Ram)
315x3
345x3
365x2 PR
365x3 PR

T Bar Row
180x12
205x2x10

Incline DB Fly
50x3x12

CSR
135x3x10

Facepull
3x15

Pressdowns/Machine Preacher Curl
110x15/110x15
110x15-drop-70x15/110x15-drop-70x15

Front/Side Raise
25x2x12

I was still feeling the effects of Wednesday. I felt a little lethargic and my legs were stiff. That being said, I nutted up and went for the goal for the day: 365x2. I wanted to do two sets of it and I got a better setup on the second set. I felt more in the tank after the double and wanted a triple. A hammy cramp later and I hit another PR for the day. Other stuff went as it should with appropriate intensity, volume, and M-M connection. Going to feast the next two days for SSB squats on Sunday.
 
That's a great effort raw for you, the near future looks bright!
 
3/20

SSB Box Squat (+triple looped lights)
442x5x3
-bands
442x2x3

SSB GM (beltless)
135x8
165x8
185x8 PR

Pullthroughs (avg)
60 reps

Abs


Last week using the SSB for the main movement. Using the TSB from this point forward for squats. Having to change my schedule almost completely for this training cycle. I've benched on Fridays for years, but can't really make it often so I'm moving it to Wednesday. Next session is first time with 500+ on my back in several months.

EDIT: in new briefs as well.

EDIT 2.0: didn't account for Easter. New briefs will have to wait until next week.
 
3/23

Bench (52 Ace)
2-board
455x2
475x2
1-board
455x2

Triceps Death
185x2

Pressdowns
100x3x12

Cambered Curls
95x12
105x10
105x10-drop-75x10

RC Work

Brought my grip in to my ring finger today and it went much better than last week. I used the setup cues that Herder and Lou for my traps and I felt my lats engaged and stabilized on each set. RPE was somewhere between 8.5-9 on the working sets. Very encouraged how this day went and I'm ahead of where I thought I'd be at this point.
 
Awesome news. How's the shirt fit? I always recommend max grip in a shirt, you have more support at lockout and you have a lot more room to tuck if the shirt gets sticky near touch.
 
herderdude said:
Awesome news. How's the shirt fit? I always recommend max grip in a shirt, you have more support at lockout and you have a lot more room to tuck if the shirt gets sticky near touch.
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It finally fit right. I got a good bloat going and it was snug on the sleeve. I plan on working my grip out as I get into the training cycle. It was almost too easy to groove it to even a 1-board and, although I had some great pop, I know it's not optimizing this shirt.
 
Rodja said:
What do you mean?
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Odd, the page doesn't show up anymore. If you google "lifter rankings and spf" the link shows up but says access denied, even with a login.

The other day, they posted that they'd no longer accept lifts from SPF.

But, since that page doesn't show anymore, maybe they removed the post.
 
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