Journey to Elite

SweetLou321 said:
My geared performances came when I was in the gear every week with a very clear plan. The Schwab plan for squat and pull had me ready to crush it at the end. I modified it at the end to take all my pulls from the floor but it wasn't anything crazy. His shirt plan I never stuck to and I always had horrible shirt training cycles. Just tossing this out there.
Click to expand...

The same squat cycle you sent me previously?
 
6/17

Floor Press
225x5x3

CSR
135x3x8

Dips/HS Row (neutral)
BW+25x3x10/135x3x10

Random arm and delts

First day back and pretty much just did what I felt like doing. Outside of just a couple of areas in the upper back, I felt great albeit a tad still not recovered. Not sure if it'll be this Sunday or next Sunday when I jump back into it. Offseason work for lower body will be done in oversized briefs this time. Trying a more aggressive approach to this one.
 
6/20

OHP (RPE 7)
135x3x8

DB Row
120x3x8

HS Row (pronated)
180x3x10

Side Laterals
25x3x15

Rear Fly
30x3x20

Band Pressdowns (monster mini)
1x50

First day back on the plan. Starting pretty low in terms of volume today to allow make sure my base is solid before starting to crank it in about a month.
 
6/22

Bench 7 RPE
225x3x5

Incline DB Press
70x3x8

Machine Preacher/Rope Pressdown
100x3x15/60x3x15

Cambered Curls/Rolling DB Ex
85x2x12/30x2x12

Lats were pretty sore so getting into position was even less pleasant than usual. That being said, positioning felt surprising good. I was able to get my legs underneath me and keep tight during my unracks. Work capacity is a little low at the moment, but that'll return in due time.
 
Rodja said:
6/22

Bench 7 RPE
225x3x5

Incline DB Press
70x3x8

Machine Preacher/Rope Pressdown
100x3x15/60x3x15

Cambered Curls/Rolling DB Ex
85x2x12/30x2x12

Lats were pretty sore so getting into position was even less pleasant than usual. That being said, positioning felt surprising good. I was able to get my legs underneath me and keep tight during my unracks. Work capacity is a little low at the moment, but that'll return in due time.
Click to expand...

Following any particular template or just winging it for now?
 
throneof said:
Following any particular template or just winging it for now?
Click to expand...

Back to modified block periodization. Nothing fancy beyond simply building a base and then ramping up both the volume and RPE. Six week accumulation period before I decide how to start reimplementing some form of equipment. I won't be putting on my suit for a long while as I'm trying to grow back into it.
 
6/23
DE Lower

Box Squat
235x6x2

Pause Sumo
315x5x2

GHR
3x15

BSS
2x15

First time with a bar on my back since the meet. Felt really good overall and it felt almost effortless with getting into position. I've been paying attention to my posture more acutely to make sure my lats and glutes are set properly. I scrapped the inside of my knees while pulling. It may have been from the pause or just slightly different positioning, but it hadn't previously happened.
 
6/24

DE Upper
225x6x2

T-Bar Row
180x3x12

Incline Fly
45x15
50x2x12

Lat Pulls
180x2x12
180x10

BW Facepull/Ex
3x15/3x15

V Pressdowns
90x2x12

Side Laterals
25x15
25x15+8

My overall work capacity is higher than I expected, but my fatigue tolerance is still coming back. Main goal right now is to prime my body for hypertrophy and then a smooth transition to the strength phase. I've got some long days in the gym ahead of me with the volume that I have planned.
 
Went to a meet/expo to handle a training partner. He was going head to head with Rob Hall. Ended up coming short of first thanks to tearing his right biceps during an 804 pull. It popped just short of lockout as he was losing the bar in his hand. Brutal way to end the day.

Sidenote: I was behind CWS and Marisa Inda in line to get doughnuts. Took 45 mins to get them, but best I've ever had. Place is called Voodoo Doughnuts.
 
6/26

Box Squat (+light)
325x3x2

SG SLDL
225x12
275x2x8

Uni LP
360x15
450x2x15

DB Shrug/Hanging Leg Raise
90x3x12/3x15


6/27

OHP
135x4x8

Meadows Row
90x3x12

HS Row (neutral)
180x3x8

Pull-ups (wide)
3x5

Trilateral
20x3x10
 
6/29

Bench
225x3x5
225x6

JM Press
135x3x10

Cambered Curls/Rolling DB Ex
85x3x12/30x3x12

Machine Preacher
100x3x15

IYTW
10x2x5

Band Pressdown (mm)
1x40

These are my favorite times while training. The accumulation phase has always treated me well and everyday is fun. Obviously, I'm looking for hypertrophy as I'm ramping up the total volume across the board. I've added an extra 50g of carbs while training to compensate in addition to the extra 500-700kcals overall each day.
 
6/30

DE Lower

Speed Box Squat
235x7x2

Pause Sumo
315x6x2

Conventional
315x3x5

GHR
2x20

Pause sumo has quickly become one of my least favorite accessory lifts. I haven't found another lift that keeps me as honest on tightness like it. I'm slowly going to add volume and weight to these throughout the cycle.

7/1

DE Upper

Floor Press
225x7x2

Incline DB Press
70x12
80x8
80x6

Dips
2x12

Cable Row
200x2x12
200x10

Pull-ups
2x5
1x7

Band Facepull (monster mini)
3x20

Bi/Tri
6 sets

I've added in a couple of things this training cycle. I switched to Xtend Perform about two months ago and it's made a noticeable difference. Last week, I added in Nutrabio's Pre. I could do without the BA in it, but everything else is a solid blend of stims and legit ergogenics.
 
Love Xtend Perform. Good stuff.
 
herderdude said:
Love Xtend Perform. Good stuff.
Click to expand...

I need all the help I can get as I start to ramp up the volume. I've done a decent job of keeping the training density high so far to work on my GPP. With the squat cycle I have planned, my work capacity will be tested.
 
Rodja said:
I need all the help I can get as I start to ramp up the volume. I've done a decent job of keeping the training density high so far to work on my GPP. With the squat cycle I have planned, my work capacity will be tested.
Click to expand...

The capacity is so key. I've always believed in volume even before I knew why.
 
herderdude said:
The capacity is so key. I've always believed in volume even before I knew why.
Click to expand...
I got tired at the end of my last meet. A little fatigue is understandable, but it was too substantial for my liking. I played it a little too conservative on lower body training and it bit me. I'll be using briefs for most of the ME lower sessions so I'm used to the heavier weights on my back.
 
Rodja said:
I got tired at the end of my last meet. A little fatigue is understandable, but it was too substantial for my liking. I played it a little too conservative on lower body training and it bit me. I'll be using briefs for most of the ME lower sessions so I'm used to the heavier weights on my back.
Click to expand...

This is it right here. Or my fav is an 8-12 week raw cycle to push those up as high as I can then a hybrid cycle where I work up to 90% raw then gear up from there for my me work. Then meet prep all geared focus.
 
SweetLou321 said:
This is it right here. Or my fav is an 8-12 week raw cycle to push those up as high as I can then a hybrid cycle where I work up to 90% raw then gear up from there for my me work. Then meet prep all geared focus.
Click to expand...

I'm thinking oversized briefs for offseason and comp for meet prep.
 
SweetLou321 said:
I did comp briefs the whole time but I only had one pair. I did use single ply and multi ply for some cycles too
Click to expand...

This will be the first time I have it set up this way. Got lucky with that free pair of briefs and will be using those as my competition briefs.
 
7/3

SSB Box Squat (Jack; IR sleeve)
402x3
422x4x3

SSB GM (beltless)
135x3x8

Uni LP
360x3x20

DB Shrug/Standing Cable Crunch
90x3x12/100x3x15

First day in briefs and working with just sleeves until after the first six week wave. Took a little to get my body flowing (trained much later than usual) and it was hot in the gym. Not miserably hot, but still hot enough to where I still lost 6lbs from the beginning of training until the end.

It takes me a couple of sets to get the bar and head position with the SSB since it's the exact opposite of low bar, which is my preferred style. Nothing was above an 8 RPE, but there were a couple of sloppy reps in there (not packing the core enough).
 
7/4

OHP
145x4x8 (90s rest)

DB Row
120x3x10

HS High Row
90x3x8

Pull-ups
2x5
1x7

Trilateral
20x3x10

Cambered Curl
85x3x12

Band Pressdowns (monster mini)
100 reps

Bradford Press
45x2x40

OHP with a shorter rest period is a bitch. That last set was more of a struggle than expected, but good groove and felt great. That Bradford finisher was something new. It was sufficiently awful for a finisher.
 
Hyde said:
Ohp takes forever to recover from
Click to expand...

I'm not sure if it's from the Xtend or the pre lately, but I've noticed very fast intraset recovery. I basically take 30-45s break and then start getting my wrists wrapped and start setting up.
 
Rodja said:
I'm not sure if it's from the Xtend or the pre lately, but I've noticed very fast intraset recovery. I basically take 30-45s break and then start getting my wrists wrapped and start setting up.
Click to expand...

I'm here myself for bench and ohp work, probably from the cardio I've been doing tho.
 
7/6

Bench
240x3x4

Overhead DB Ex
90x3x10

Suspended JM Press/Facepull
3x12/3x15

Seated DB Curl
35x3x12

Pullapart series
3x20

I couldn't get my lats locked in and set my shelf. The weight felt a little heavier than it should have, which means it was in my shoulders for me. ****. Accessories, however, have been going great.
 
Perhaps try a little rowing before the bench? Couple sets of TRX rows to get blood in everything and lats popping
 
Hyde said:
Perhaps try a little rowing before the bench? Couple sets of TRX rows to get blood in everything and lats popping
Click to expand...

I'm liking this, it's what I do.
 
Im gonna give it a go come saturday.
 
herderdude said:
I'm liking this, it's what I do.
Click to expand...

Well that logic definitely works to turn my glutes on, generally. Only catch is you would be looking at some pre-fatigue on your most important stabilizers.

That **** doesn't seem to slow down Wenning though fwiw, and you always bench w fatigue in a meet so probably negligible anyway.
 
Hyde said:
Well that logic definitely works to turn my glutes on, generally. Only catch is you would be looking at some pre-fatigue on your most important stabilizers.

That **** doesn't seem to slow down Wenning though fwiw, and you always bench w fatigue in a meet so probably negligible anyway.
Click to expand...

The adjustment period is the only issue. Once you get there, it's all gravy. I notice my older training partners don't even hit their stride until the end of their working sets, too. So why not warm up better?
 
Definitely agree with warming up the area, which is why include band rows in my warm up routine to try to solve it. My left triceps is tight (noticed this heading into the meet; prevented me from locking my 3rd attempt) and I'm including overhead movements to work it out. For whatever reason, I need to include specific long-head work or the muscle gets locked.
 
I bet that triceps is going a long way to inhibiting the lats, too.
 
herderdude said:
I bet that triceps is going a long way to inhibiting the lats, too.
Click to expand...

While not internally rotated, I've noticed slight protraction on that side. What sucks is that it'll always be something on that side since my clavicle didn't heal properly after the second time I broke it. It's not straight anymore; the bone healed crooked and elevates the position of the AC.
 
7/7

DE Lower

Box Squat
255x6x2

Pause Sumo
335x5x2

Walking DB Lunge
40x2x20

Calves/Abs

Bumped up the weight on the speed work for the next few weeks. I'll add in AR during one of the waves, but I haven't decided when. Hip stabilizers were shot after pause sumo and didn't have anything left in my core. Tried a set of conventional and I couldn't keep my arch. This happens from time to time; just need to make my core stronger
 
7/8

DE Upper

Floor Press
225x2x2
235x4x2

Incline DB Press
70x3x10

Dips
3x12

Incline DB CSR
75x2x12
75x10

Pull-ups
18 reps

Unilateral Machine Preacher
50x3x15

Pressdowns/High Cable Curl
90x3x15/40x3x15

Hit a hell of a zone while training. I'm really cranking up the accessory volume right now and have two more weeks before I deload. I feel full throughout the day from the extra glycogen retention and inflammation. Shirts feel tighter. I'm happy with how everything has gone.
 
7/10

Squat (Jack; IR sleeve)
465x4x2

Sumo
425x4x2

DB Shrug/Pallof Press (light)
90x3x12/3x12

I am so glad that we're getting AC at this gym. There's no way that the heat didn't hinder my performance as I felt exhausted for hours and dehydration was a factor. It had that feeling you get after cutting some weight. That being said, the sets felt good. Got some appts for the chiro and will increase my Graston frequency.
 
Competition pair. They're sized small, but they're really good. IR stuff isn't cheap by any means. However, top notch quality. They have sales pretty frequently. I got mine at 30% off and I'll gladly pay ~$60 for a good pair of sleeves.
 
I trained in the gym with no ac today and it just ****s me over. I lose my drive and struggle to just get some work in. I'm deff gonna be training in some ac for a little while until summer breaks.
 
SweetLou321 said:
I trained in the gym with no ac today and it just ****s me over. I lose my drive and struggle to just get some work in. I'm deff gonna be training in some ac for a little while until summer breaks.
Click to expand...

That level of fatigue wasn't normal and there's no way I'll be able to recover from that kind of training in heat. Briefs alone is bad enough; throwing on the suit will be almost unbearable. What sucks even more is that I lose so much water that the gear starts to fit differently than when I put it on.
 
Rodja said:
Competition pair. They're sized small, but they're really good. IR stuff isn't cheap by any means. However, top notch quality. They have sales pretty frequently. I got mine at 30% off and I'll gladly pay ~$60 for a good pair of sleeves.
Click to expand...

I love my wrist wraps from them. They were still crazy high-priced on the 4th of July sale though, like 80 for comp sleeves, so I passed on them.
 
I dropped 65 on the OG slingshot sleeves and they were blown out within a year. Never will I be cheap on sleeves again.
 
Hyde said:
I love my wrist wraps from them. They were still crazy high-priced on the 4th of July sale though, like 80 for comp sleeves, so I passed on them.
Click to expand...

I think the MSRP is $85. Should've been 25% off on the 4th, but they've been OOS for awhile.
 
7/11

OHP
145x4x10

CSR (pronated)
135x12
160x2x10

Cable Row (wide; neutral)
200x3x10

Pull-ups
21 reps

IYT
12.5x3x8

Seated Side Lateral
20x3x12

Band Pressdowns/Facepull (monster mini)
105 reps/110 reps

By far the most volume I've ever done on OHP. Not coincidentally, my shoulders have felt wonderful lately. I did feel some slight hangover from the previous day's training, but nothing monumental.
 
7/13

DE Lower

Speed Box Squat
255x7x2

Pause Sumo
365x5x2

Walking DB Lunge
45x2x20

Seated Calf Raise/DB Side Bend
90x4x10/50x4x15

Hanging Leg Raise (heels to ceiling)
2x5

Today was supposed to be my bench day. However, my eldest dog passed this morning and I had a lot of aggression I needed to get that benching just wasn't going to satisfy. My initial thought was to pull heavy, but that would just be silly and I have to remain somewhat on track. Everything felt fantastic. Speed, bar positioning, hips fully engaged, etc. was all there. The pause sumo was done with a belt (had previously been beltless) and I realized that having both pause and conventional is excessive; I don't need two builders for one specific lift in a given session.
 
7/14

Bench
245x3x4

JM Press
135x12
155x2x8

Overhead DB Ex
95x3x10

Cambered Curl
85x3x12

Overhead Rope Ex
50x2x15

High Cable Curl/Trilateral
50x3x15/20x3x10

I haven't been able to eat much the past day and I was exceptionally tired when I got to the gym. Luckily, some choline and phenylpiracetam along with my pre got me back to functional. I benched with a belt today for the first time in years. I noticed I was having trouble with my posture and cinching my belt puts me in perfect posture. My lats were much more locked in than last week and it increased my left drive as well. When I was fatter, the belt got in my way and messed with my setup. Goes to show how much things can change as we age and our shape changes.
 
You must log in or register to reply here.
Back
Top