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Journey to Elite

I echo Lou. Little less tuck to load the shirt more and let the head lift sweep the bar toward the belly bubble. Have your legs uber tight as soon as you ask for the handoff, That will help too. Ill pull up a vid of mine so you can see. It should allow the weight to settle better.
 
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Legs are kind of loose but in the right position. Then right after I say one, I start driving hard.
 
4/7
DE Lower

Box Squat
235x2x6

Pause Sumo
315x2x6

Semi-SG Conventional (pinky on ring)
315x3x5

Walking DB Lunge
55x10
65x2x10

Abs/Calves

I felt really strong today. Lots of pop on each lift and hips were feeling great. First time doing pause sumo and it was wonderful. I really like how it forced me into my heels with a locked upper back. I'll be adding those in more often.
 
Good amount of compound worm in there man.
 
herderdude said:
Good amount of compound worm in there man.
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This meet is personal for me. Bombing out last time was the most humiliated and embarrassed I've ever felt as a competitor. Losing fights didn't affect me the same way that this has and its served as the motivation I've lacked at previous times.

June 11th...
June 11th...
June 11th...

This is pretty much all I repeat in my head between sets. I've always been an emotional athlete and making things personal is what I have to do to really get me going.
 
4/8

RE Bench (1s pause)
225x3x5

CSR (wide)
135x3x12

Incline Fly
50x3x12

BW Facepull
3x15

Front/Side Raises/Pullaparts

4 hours of sleep and a 12 hour day makes for a rough training session. I trained with one of my clients to physically show him some of the bench cues that can be difficult to explain. I'm glad that I did it, though, as it helps me as both a lifter and a coach. All the extra upper back work seems to be paying off already as I can feel my posture in a beer position and my usually annoying supraspinatus hasn't been an issue.
 
4/10

Squat (42 Jack; Outlaws)
505x3x2

SSB GM
135x10
185x2x8

GHR
20
+mini
2x15

Hypers (rolling)
3x20

Calves/Abs

Briefs fit much better today since I soaked the hell out of them and cut the brief around the belly (Jack briefs are tighter around the waist than Ace). It took until 505 to hit depth, but I was able to hit all 6 reps to depth with good speed. Still some small cues I need to work on before the meet specifically sitting back harder into the brief.
 
4/11

OHP
135x3x8

DB CSR
70x3x12

Cable Rows (plate-loaded)
180x3x10

Side Lateral/Pullapart (mini)
3x20/3x20

Throwing some OHP back into the rotation. Felt weird since I haven't done them in awhile and used a flat shoe instead of my Oly shoe. I realized that taking these out temporarily may be the reason my lower traps aren't firing like they were about a month ago.
 
4/13

Bench (Ram)
315x2x5
315x6 PR

Incline Tate Press
35x2x10
40x10

Facepull
3x15

Overhead Rope Ex
80x2x8
80x8-drop-50x12

Band Pressdowns (monster mini)
50 reps

It took a few sets, but this was a productive day. The first few warmup sets felt absolutely awful. No leg drive or stability in my traps at all. I basically started the session over after 3 sets at 135 feeling crappy. Bar speed was there, but my setup was all over the place. Took about 15 minutes to get some blood flowing to my legs and lats and, voila, better setup. I was able to lock in my mid traps again and the weight felt great. On the last set, I brought the bar out further and lower on my belly. I stopped at 6 as this is a deload week, but I had at least 2-3 left (assuming no cramp). Now if I can just get that level of stability in my shirt next week with my middle finger on the ring.
 
4/14

Box Squat
235x2x6

Pause Sumo
315x2x6

SG Conventional
315x3x5

BW BSS/Hypers (on GHR)
2x15

Abs

Knocked this out in a little over an hour. This is turning into my favorite day of the week as I can just groove along with each set and focus on being a technician. Everything flew up and the BW finisher was brutal as I didn't take a break at all. Much needed rest day tomorrow.

Herder and Lou, I'm thinking 8-9 RPE light reverse band singles on Sunday in briefs. 1-2 top sets adding the band at 555 and going from there with 595 being the target. Comments?
 
I'm with you on two top sets reverse band. Top straight weight single @7 then a big jump because of the reverse bands, then an informed jump from the second to last rep. 595 would be great. I can't pull without my suit straps being up to save my life.
 
herderdude said:
I'm with you on two top sets reverse band. Top straight weight single @7 then a big jump because of the reverse bands, then an informed jump from the second to last rep. 595 would be great. I can't pull without my suit straps being up to save my life.
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Cool. Sounds like we're all thinking the same thing here. 505 straight for a single (did doubles last week at that weight) then reverse 595. Thanks, guys.

Edit: thinking higher jump because I likely wouldn't be able to hit depth at 555 with RB. Getting there with 505 was a bitch. 465 was about 1.5" high before I was stopped by the brief.
 
4/16
Floor Press (+short minis)
185x3x6

HS Row (neutral)
180x3x12

Dips
BW+45x3x12

Incline DB JM Press/DB Curl
40x3x10/40x3x10

Side Laterals
30x2x20

I hate training early in the day (got to the gym at about 8:15), but didn't have a choice this week. Some EC and rhodiola were invaluable to making it through. It was an overall good day with no pain and good speed. Now to rest and get some weight back on me. I've been floating at 202-205 for awhile now.
 
4/17

Squat (42 Jacks; Outlaws)
Worked up to 595x1 (reverse light)

This was about as close to fasted as I've ever trained in gear. I only had a whey shake once I got to the gym and then 2 scoops of Gatorade with BCAAs. I knew it wasn't going to be a high volume session and it got worse with 100% humidity outside. That being said, I nailed it. Finally getting my technique back and focusing on the little things on my set up. The weight didn't feel heavy on my back either, which shocked me since I haven't had that much on me since August.
 
4/18

OHP
135x10
145x8
145x10

CSR (wide)
115x2x12
135x10

Cable Rows
200x3x12

Trilateral
25x3x12

Pull-ups (neutral)
2x8

Good, quick day. Got maybe 7 hours of sleep the past few nights, but pulled this out my ass thanks to ephedrine, rhodiola, and a Bang. This meet is helping me stay focused despite all of the chaos everywhere else right now.
 
Hyde said:
I know he does some commercial gym training and briefs aren't the same thing as having his suit bottom on over briefs lol
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Actually, no commercial gym training for me. Mom and Pop only gyms. Briefs only or full gear still use only mono and no walkout. Train as you compete.
 
Rodja said:
Actually, no commercial gym training for me. Mom and Pop only gyms. Briefs only or full gear still use only mono and no walkout. Train as you compete.
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From a few of your vids it looked commercial. My gym has exactly one machine (pulldown) so I kind of lump everything with machines into my commercial compartment lol

What I would give for a Hammerstrength CSR though! That thing was the tits
 
Hyde said:
From a few of your vids it looked commercial. My gym has exactly one machine (pulldown) so I kind of lump everything with machines into my commercial compartment lol

What I would give for a Hammerstrength CSR though! That thing was the tits
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****, that means my shed is a commercial gym lol.
 
Hyde said:
From a few of your vids it looked commercial. My gym has exactly one machine (pulldown) so I kind of lump everything with machines into my commercial compartment lol

What I would give for a Hammerstrength CSR though! That thing was the tits
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I almost like using DBs a little more. Can't go as heavy with them, but I love the contractions. I train at two gyms and both are locally owned. My primary gym is the one I've been at since I started competing and have all of the competition bars. It's by no means a hole in the wall (that's the other gym where I primarily only squat), but it's not commercial either.

Kinda funny story relating to that: I was doing speed pulls about 2-3 months ago. I usually do my thing and don't pay much attention. However, some guy came up to me with his hand extended. I took out my headphones and extended my hand as well. It seemed cordial and then the dude became a raging *******. Basically, he wanted me to stop dropping the weight and I laughed in his face. I told him that's how you do a deadlift and you do a controlled drop of the weight. His response was to lift lighter. My response was that it is light to me and that Planet Fitness might be a better spot for him. The owner was right there and sided with me saying I was doing nothing wrong.
 
4/20

Bench (52 Ace)
Worked up to 495x1 (1-board)
455x1 TOUCH

Band Facepulls
100 reps

I was hoping to save the touch for a later day, but the body was firing this day. Did middle finger on the rings today and had some good pop. I have 4 more shirted sessions before the meet as my last shirted session is 5/25. I'll have one raw day between now and then with a mock warmup on 6/1.
 
Hyde said:
Yeah, so pretty similar lol

Any thoughts on bench opener and bench goals for meet?
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457 roughly for opener; 478 goal.

622/478/633
This is what I've written on my whiteboard on my fridge. 1733 total at 198; SPF Elite.
 
4/21

Speed Box
235x3x6

Sumo (52 Jack)
495x1x5

Conventional
315x3x5

Walking DB Lunge
50x2x20

Abs/Calves

Figured it was time to put the suit on and feel some weight in my hands. It was not heavy at all, but my suit is loooooossee. I'll probably throw a pair of briefs underneath them for this meet and then get it altered later down the road. Lower back was really tight today (felt a pop when I touched yesterday), but no pain even on conventional while beltless.
 
4/22

Speed FP (+short minis)
185x3x5

CSR
135x3x12

Incline DB Fly
50x12
55x2x12

Trilateral
25x3x10

Machine Preacher Curl
100x15
120x12
120x12-drop-70x12-drop-50x20

Blast Strap Ex
15
+15# chain
12
12-drop chain-12

I usually don't train with my clients, but I did on this day. Easily my favorite client to with as he always brings 100% effort and is very competitive. Good speed on the DE work and then bro'd in out on the rest. Gorged on Red Lobster and ice cream last so I was fully carb'd up for this. Great overall fullness.
 
4/24

Squat (42 Jack; 54 Ace; Outlaws)
Worked up to 605x1x2 (straps up)

This day was a long time coming and I can't stress how important it was to me. I got my suit from Ginny yesterday (pinched the hips 1" each side) and it became a necessity that I hit my opener straps up. First one was cut a tad high and I knew I had to hit it. After I did, I stepped out and actually got a tad emotional. It's been since July that I've hit a fully geared squat and, to me, that doesn't count because it wasn't a meet.

I'm ahead of schedule and it gives me some wiggle room in case I have an off day soon. That being said, I have the blinders on for this meet and am completely focused.
 
Sean1332 said:
You seem to be on point this training cycle. Keep that momentum moving, man.
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I've been much more conservative on everything and that's when I do best at a meet. My meet in December 2014 was my best one and I played it conservative on everything sans squat. I exceeded expectations on bench and deadlift (22# and 60# PR, respectively), but hammered my squat until the end and has to grind out my opener. I think I've finally learned.
 
4/25

OHP
150x3x8

HS Row (pronated)
180x3x12

CSR (angled)
135x2x12
135x12-drop-90x10

Cable Row
200x3x12

Prone Incline Rear Fly
40x25
40x2x20

Transitioning my training into my current split has been great so far. It allows me to stay flexible on the accessories after my shirted work and still have days devoted to the primary accessory movements. Same with my DE day on Thursday. Having a day devoted to working the respective grooves has made training less stressful in the sense that I don't have to worry as much. If I'm gassed, then I know I have another day to hit the big movements.
 
4/27

Bench (52 Ace)
Worked up to 455x2 (1-board)
475x1 (1-board)

Facepull
100 reps

I'm so ahead of schedule right now that I have to readjust my training over the next month. Those two sets represent roughly my opener and second attempt and they were both good, not great, sets. Now that I know the strength is there, I can start dialing in the details of the technique and really focus on loading the shirt and my lats.
 
4/28

DE Lower

Box Squat
255x6x2

Sumo (46 Ace; 52 Jack)
495x2x5

SG Conventional
315x2x5

Back Raises (GHR)
4x15

Abs/Calves

Lower back was cranky from benching, but it didn't hold me back. Speed was great on squats and using the briefs under my suit made a world of difference. The doubles flew up like speed work. I was confident I'd pull 600+, but I'm hoping to PR now.
 
4/29

Speed Bench (2 grips)
185x6x3

HS Row (overhand)
180x3x12

Incline DB Press
70x3x12

BW Facepull/Overhead Band Ex (monster mini)
3x15/3x15

Machine Preacher Curl (unilateral)
60x3x10

Cambered Curls/Rolling DB Ex
95x3x10/40x3x8

Side Laterals
30x3x15

I had a happy, bloated speed/bro day. Pizza, pie, donuts, pound cake, kolaches, Chinese, cupcakes, and a double meat Philly have been consumed in the past 12 hours. I didn't check my weight, but 215 wouldn't have surprised me. Training was easy with amount of fuel and did a little extra total volume as a result. Getting ready to pull heavy on Sunday after handling a client tomorrow.
 
Good volume on.this session! What are your grips for speed work?
 
Close is the only thing safe for me, I think that's more normal. But there are plenty of people like you two that can't do close.
 
Hyde said:
Close grip speed work hates my shoulder. Glad to hear someone else doesn't like close on that day
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Close also sucks for me. It bothers both shoulders and pecs. But as you guys see I still do it. I'm very conservative on it as my issues with it are more due to imbalances then the lift itself. The more I do it the better the imbalances get and the better I feel.
 
5/1

Sumo (46 Ace; 52 Jack)
Worked up to 605x1x2

SSB GM
135x3x10

Uni LP
360x3x15

Standing Cable Crunch
100x3x15

605 is roughly my projected opener and I made sure to do two things: work with a stiff bar and load it with 100s instead of just 45s. The flex and setup can be effected by these things and I want to eliminate as many variables as possible. One thing that I figured out is that I cannot be as heavy as I was today (216), but Brazilian steakhouse the previous night said otherwise. The briefs and suit were too tight and it effected my knees out. It wasn't an issue in the first single, but I didn't get the appropriate shin angle on the second one and it was a tad ugly.
 
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