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Journey to Elite

7/17

Squat (Jacks; IR sleeve)
465x2
485x2x2
505x2 (sleeve PR)

EFS SSB GM
172x8
192x2x8

Suspended Belt Squat
200x2x8

DB Shrug
90x3x12

BB Back Raises
45x3x15

Had an unexpectedly good day day. I was pretty light (207 v 212-214 lately), but it didn't effect my strength at all. Work capacity is also starting to improve. I was tired by the end of the session, but not torched despite going heavier than planned. Plan next week is to pull heavy for the first time since the meet. Wanting to see where I'm at and a small break from the bar on my back.
 
7/18

OHP
155x2x8
155x9

DB Row
130x3x10

T Bar Row (pronated)
180x12
205x2x10

Pull-ups
22 reps

Machine Preacher
100x15
110x12+8

Overhead Band Ex (monster mini)
60 reps

Today was a good day. Strength is steadily climbing on main lift and primary accessory. Still have tons of **** that is tight (who doesn't at this point), but nothing prohibitive.
 
7/20

FP
225x3x2
225x4

Dips
BW+45x3x10

V-Bar Pressdowns
90x15
100x12
100x12-drop-60x12

BB Curl
105x2x8
105x8+3

Trilateral
20x3x10

Hit my first bump in the road this training cycle. I have no clue what I did, but I've had an adhesion on my IT band that has gotten worse since last Saturday. Squats no doubt irritated it and I have been unable to put much pressure on it the past couple of days. Leg drive was nonexistent as I couldn't extend my leg at all. Switched gears and went to floor press, but I couldn't get it to click. Oh well, nothing huge in the grand scheme and I hit the accessories harder than usual to make up for the lackluster main effort.
 
7/22

FP (+60# chain)
135x8x2

Incline DB Press
75x2x9
75x6

HS Row (neutral)
180x3x12

Kneeling Rope Pulldowns
100x3x15

Facepulls
60 reps

Thigh was still really bad yesterday. Tried to tough it out and even threw on a wrap to see if compression would alleviate it. It didn't help, but it did kinda floss out the worst of it. Shut it down before I started and did extra calves and abs.

Pulled back on my volume today as I have felt more fatigued than usual this week I also haven't been eating enough for this weeks training. Chinese and Oreos helped to get that up.
 
Hyde said:
Crushed them both, fantastic
Click to expand...

I'm still on the lookout for the fruity crisp, got a pack of the Choco Chip to try last week but had some blueberry pie to finish first.


Blueberry Pie, Smores, and Cinnamon Bun are the bomb.


(Red velvet ain't half bad either!)
 
7/24

Sumo (Jack; straps down)
515x3x3

GHR
3x15

Rolling Hypers
BW+45x3x15

Abs/Calves

Finally got AC at the other gym and it made a huge difference. It was about 80 in there, but much better than 100+. Used a much stiffer bar for these pulls. I've used a new TDB, but this one, even after 9 months or so, doesn't feel like there's much flex to it. Probably better than way so I can train myself on using a stiffer bar.
 
7/25

OHP
165x2x6
165x8 PR

DB Row
130x2x12
130x15

Cable Row
200x3x12

DB Pullover
75x2x12

Pull-ups
18 reps

V Pressdown
80x3x25

DB Hammer
30x3x12

Bradford Press
45x2

Band Facepull (mm)
3x20

The slow moving OHP has finally gained some momentum. I was tempted to go heavy today, but I'm glad I didn't and stuck with the plan. This is probably the most volume I've ever done in an off season and I'm hoping it keeps paying off.
 
7/27

FP
225x5
245x5
245x4
255x3

Rolling BB Ex (Wenning style)
95x2x8
95x10

DB Hammer Curl
30x12
40x2x8

Cambered Curl
75x3x12

Overhead Rope Ex
70x3x12

Front/Side Raises

I'll be a decent presser one of these days. However, nothing hurts in the upper body right now so I'm not going to bitch at all. IASTM has been the best thing I've ever decided to do for treatment and the money I've spent on the various tools has been worth every penny.
 
7/28

Box Squat
255x8x2

Pause Sumo
365x6x2

GHR (+20# KB)
3x12

Abs

About to flip the rotation of deads and squats. Will also be switching from pause sumo to normal sumo. I will also likely switch bars for squat to SSB to take some pressure off of my shoulders. I'd like to stay ahead of the curve so I don't go into meet prep already half beat up.
 
7/30

FP (+60# chain)
135x8x2

BB Row
225x3x10

Dips (+45#)
3x8

Incline Fly
45x3x15

Straight Arm Pulldowns (rope)
100x3x15

Facepulls
90x3x20

Reverse Grip Pressdown
70x3x15

Hammer Curl
30x2x15

Since I've been able to loosen up my forearms, I've realized how weak my right biceps are and it's worked up the chain to my shoulders. It also seems like it's been partially inhibiting my right arm from fully extended since it's constantly in flexion from being so damn tight.

That being said, I had a hell of a session today and felt fantastic. I'm bruised to hell from the IASTM lately, but it was only to the touch and not while training. Have a quasi deload next week, but more of a volume reduction than intensity.
 
Been wondering - why floorpress so often vs a full range bench, Rodja? I get that you compete shirted, but just want to hear why you do what you do I guess.

Nice bb rows btw!
 
Hyde said:
Been wondering - why floorpress so often vs a full range bench, Rodja? I get that you compete shirted, but just want to hear why you do what you do I guess.

Nice bb rows btw!
Click to expand...

I suck at a dead stop and FP helps me to address this. My ROM on it is maybe 1.5" less than a full bench, but there's no leg drive and it forces me to stay tight in the lats. I also like to take pressure off of my hips and lower back. The downside of this frequency is the torque it places on me. I also haven't had anyone whom I trust to give me a liftoff on bench and I can kinda cheat it on FP with my legs. I definitely want to get back to benching, but it hasn't panned out the past couple of weeks.
 
8/1

Squat (Jacks; Outlaw)
Doubles working up to 555x2x2 PR

It's been a long time since I've hit a significant squat PR. Like several years. I really focused on driving my head into the bar out of the hole. It's something that never really clicked until today and it made a huge difference. Working up to my top sets, I never got that feeling of questioning whether or not the attempts will be successful because the work up sets had so much pop in them.

I honestly could've gone for triples on them as a true ME, but there's still so much time between now and the meet. Weight is still hovering around 210 and I'm more or less letting my body decide where it wants to go. My appetite has been a little inconsistent and I'll eat only 3 times on some days and 6-7 on others. I need to resolve that before prep begins.
 
I employed a cue yesterday that had my upper back leading the charge like never before, and it contributed to my success as well. Basically you do like always and pick a spot to gaze at out in front of you, but right as you hit the hole, you shift your gaze a few degrees upward. Like pick two spots to look at a couple feet apart. Worked awesome.
 
herderdude said:
I employed a cue yesterday that had my upper back leading the charge like never before, and it contributed to my success as well. Basically you do like always and pick a spot to gaze at out in front of you, but right as you hit the hole, you shift your gaze a few degrees upward. Like pick two spots to look at a couple feet apart. Worked awesome.
Click to expand...

That's more or less what one of my training partners says that he does. That begs the question why the **** didn't he say something earlier!?
 
8/3

Bench (52 Ace)
Worked up to 455x2x2 (2-board)

Swiss Bar Press (2 grips)
175x2x5

Facepulls
100 reps

Pull-ups (2 grips)
4x6

Everything felt heavy today. Like I could finish the rep, but it seemed like it took 10x the effort both physically and mentally. I did notice that the angle of my bench setup in my upper back feels different. I expected things to feel off with all of the bullcrap that I've had mobilized and I can engage better. I did notice that it was easier to complete the lockout through my lats so that's encouraging.
 
8/4

Cambered Bar Box Squat
245x6x2

Pause Sumo
365x5x2

DB Shrug
80x3x15

Abs/Calves

Had the IT issue again except on the other side this time. Wasn't as bad this time as I was able to train, but still hurt like hell. Started doing planks on a physio ball with a slight rollout. Nice new stimulus for them and something novel since abs are boring as hell.
 
Having IT band issues as well. They hurt like no other.
 
8/6

Bench (+monster mini under bench)
135x6x2 (2 grips)

T Bar Row
180x12
205x2x10

Rolling BB Ex
95x8
105x6
105x8

Facepull/Machine Preacher
70x3x15/50x3x10

No real structure to today. Week got messed up and was only able to train 4x this week. This was also my planned load reduction before I reset my program so it actually worked out well. Leg felt much better today, but not sure what's causing these issues.
 
8/7

SSB Box Squat (Jack; Outlaws) ~8 RPE
442x4x3

Suspended SSB GM
172x10
222x2x6

Hanging Leg Raises
3x12

IT band wasn't bothersome on main movements today, but no unilateral work. The actual squats themselves felt really good once I got proper positioning and my hips under me. The sets may have been a volume PR, but I'm not sure. This training cycle has been more volume of the main movement, but never to failure on any sets.
 
8/8

OHP
145x2x10
145x12

Meadows Row
70x3x15

Swiss Bar Row
215x3x8

Trilateral
25x3x10

Band Pressdowns (monster mini)
60 reps

OHP has gotten stronger in the last couple of months. No shoulder pain or discomfort during them either. First time doing rows with the Swiss Bar. It was very different in no just the neutral grip, but how far away I have to keep the bar away from my body compared to a straight bar. This phase is utilizing more specialty bars on the assistance work to have a little fun before the monotony of meet prep begins. Hitting from a different angle isn't the worst idea either.
 
8/11

Bench (+Ram)
315x2x3
315x5

Hammer Curl/Tate Press
35x3x15/35x3x15

Rope Pressdown
3x10

Cambered Curl
85x2x12

I've been battling some fatigue the past several days. Like I am getting tired about halfway through and can't seem to shake it. My work capacity is down as a result, but my first movement has avoided any ill effects.
 
8/11

DE Lower

Sumo
365x6x2

Cambered Box Squat
245x6x2

GHR (+mini)
3x15

DB Shrug
80x15
85x2x15

Donkey Calf Raises
400x3x15

Abs

Broke out of the funk today. I'm starting to wonder how much of it is the lighting at the other gym as I've been training over there for most of the past week. Sumo felt like air and was 2" off of the ground before I even initiated the pull. Implemented a slight different approach that engages my lats better and keeps my hips higher as well. Box squats also felt great the entire time. Hoping to set some more PRs before I throw on the suit in about 7 weeks.
 
8/13

Speed Bench (Swiss Bar; 2 grips)
145x6x3

Pullaparts
200 reps

Ran short on time and needed to get in something.

8/14

Squat (42 Jack; Outlaws
505x2
555x2
595x1 PR

Sumo
515x3x2

DB Shrug
80x3x15

40# PR for briefs and easily could've hit it for a double, but I didn't communicate that with the person running the mono. The rep felt so smooth that it threw me off guard. Going to drop the weight down next week to do a small deload before I restart my lower body programming.
 
8/15

OHP
145x12
155x10
155x8

CSR
115x3x8

DB Pullover
80x3x12

Front Raises
20x3x20

Side Laterals
20x3x20

Facepulls
70x3x20

I need to start tracking my rep PRs for each weight of OHP. I'm not sure where my mid-range rep PRs are for most of the working weights. However, I'm mainly going by my volume on the lift from the previous week and trying to beat that. The lift itself feels solid and I know I'm stronger on it.

I was surprisingly not too tired from the previous day since it was relatively high volume on the RPE scale. Calves are a little tight, but that's it.
 
Yea that's some nice rep work. Ask read it I immediately was wondering if it was a rep pr. Whether it is or isn't that is some nice work
 
8/17

Bench (52 Ace; 2-board)
405x2
455x2x2
425x2x2

Incline DB Ex/Hammer Curl
30x3x12/30x3x12

BB Curl
85x3x12

Incline Rear Fly
30x3x30

My bench has quickly gone to ****. I can't get my lats locked or my feet set. It was going really well last block and I think I know why it's gone downhill so quickly: I stopped doing pull-ups. As I got better at them, my bench got better. I've had a tight right lat for years and it's one of the issues I have with my bench as the tightness is near the insertion at the spine. The constant pull-ups and elongation mobilized the lats perfectly.

One thing I did today that I've never done before was bench flat footed in a shirt. Due to lack of said leg drive with my feet tucked, I tried a different set up and my training partner pointed out that my arch was nearly as high with my feet flat and wide. It felt a tad odd, but I'm going to try it out for a few weeks and see what happens.
 
I think the wide feet are great for big heavy shirted benches so that you don't teeter totter off of the handoff. I know some guys do it with feet close together, but I really don't know how they do it.
 
8/18

DE Lower
365x7x2

Cambered Bar Box Squat
245x6x2

Walking DB Lunge
55x3x12

Rolling Hypers (+45)
3x12

Abs/Calves

Had too much work done on my right hip earlier and the area became unstable. Some of the sets were fantastic, but some were subpar. When I could lock in the external rotation and engage my hips, the deadlifts were elevated 2-3" from just setting up and tension. When I couldn't establish the connection, it would barely clear the floor. Going to switch this to a morning after thing. The area is sore and torn up today.
 
herderdude said:
I think the wide feet are great for big heavy shirted benches so that you don't teeter totter off of the handoff. I know some guys do it with feet close together, but I really don't know how they do it.
Click to expand...

Some of them squeeze the bench with there legs
 
Don't want to quote your whole work out but good call on the pull ups. I agree about the many benefits. I was thinking it's gotta be good for back tightness and positioning on squats as well.

And I third the starting flat footed
 
8/19

Speed Bench (2 grips)
185x6x3

Dips
BW+45x8
BW+70x8
BW+90x6 PR

HS Row (neutral)
180x3x12

Pull-ups (2 grips)
23 reps

Bi/Tri

I went flat footed again today, but used a flat shoe instead of a heeled shoe. I felt better foot traction with them compared to the heeled shoe. Still playing around with which position feels better with my feet, but upper body felt locked. Lats already feel better after the full ROM pull-ups and some hanging afterwards. Stepping up the prehab on my hips since flat feet does put some extra torque on the outside of the glute.
 
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