Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Journey to Elite

8/21

SSB Box Squat (Jacks; Outlaws)
442x3
492x2
532x2 PR
532x1

Uni LP
360x3x15

Hypers (on GHR)
3x20

DB Side Bends
60x2x20

Huge PRs today. 492 for a single was a PR and I hit a smooth double that was easily a triple. The first set at 532 was a struggle, which was great. I didn't break technique and pushed my head into the bar as hard as I could. That rep was about a 9-9.5 for me. The next set was only a single and it was a grinder. Should've called it the set before and will adjust the next weeks to attenuate fatigue.
 
8/22

Speed Bench (2 grips; index, pinky)
185x6x3

CSR
90x3x15

Flat Fly
35x3x10

Pull-ups
16 reps

Kneeling Rope Pulldowns
90x3x15

Preacher Curl
100x3x10

Band Pressdowns (monster mini)
80 reps

Training today was rough. I had to go lighter on most lifts and cut the reps pretty early. I've ramped up my prehab work and found a way to manually release parts of the RC complex. Lat position has noticeably improved in the past day or so due to this. It's funny how you can go from feeling great to dog**** in just a few weeks.
 
8/25

FP
165x6x3 (2 grips; index, pinky)

BB Row
135x3x15

Dips
60 reps

Pull-ups
12 reps

DB Pullover
60x3x15

Bi/Tri/Delt

I'm having to reset my training schedule so today was mainly a practice day. I focused on getting my alignment back in my lats and opening up the fascia along the scapula. Everything felt really good and I did a crap ton of volume for delts and biceps to keep those happy. Nothing heavy by any means; just a ton of blood from multiple angles.
 
8/27

Squat (Jack; Outlaws)
505x2
Add reverse light bands
595x2
645x1 PR ~9 RPE

Uni LP
360x15
450x2x15

Hypers (on GHR)
75 reps

DB Shrugs
90x3x12

~30# PR today and I felt like I had another 30# in me. Not today, though. It's too early to start going to 11. Weight is still 207ish in the morning and it's not for a lack of trying. I've been eating well over 1.5 gallons of ice cream a week. Speaking of, try the Blue Bunny S'Mores flavor.
 
You're just in briefs still, right?
 
8/29

Bench (+Ram; index grip)
315x3x3

Football Bar Press (inner grip)
175x8
195x2x6

Incline Tate Press/Hammer Curl
35x3x12/35x3x12

DB Preacher Curl
30x3x6

Band Pressdowns
85 reps

Prone Incline BB Raise (2 grips)
3x10

Still working on the finer points of the wider feet placement, but it feels much better. I'm missing just that last little bit of tightness in the upper back and lats. Went max width grip this time and it was difficult to get the weight to touch.
 
8/30

Box Squat
285x3x2
235x4x2

Sumo
315x6x2

Walking DB Lunge
50x2x20

Abs/Calves

I couldn't get things firing today. Upper back was bleh and the chain went to ****. Lowered the weight on the speed squat and it went a little better. I may be starting to go too wide with my stance.
 
8/31

OHP
145x3x8

Wide BB Row
135x3x20

Dips
60 reps

Rope Pulldowns/Pull-ups
100x3x15/3x4

BW Extensions/Facepull
2x15/2x20

Bradford Press
2x25

Pullapart
120 reps

Starting to get everything back in order. Shoulders are gliding in the joint better and posture has improved. OHP strength was down a bit compared to where it has been recently, but it was expected.
 
9/2

DE Bench (index; pinky)
165x8x2

Incline DB Press
60x3x10

Dips
61 reps

Cable Row
200x3x10

CSR (wide)
90x3x15

BW Facepull
3x15

Pressdown
70x3x20

Pullapart
75 reps

Upper back is torched. I've made a point to hammer the whole area from multiple angles. Within a week, everything feels better just from the accumulation of volume. The presses themselves are starting to feel so much smoother with the wide stance. Each session feels a tad better with it so far.
 
9/3

Squat (Jack; Outlaw)
505x3x3 8RPE

Band GM (avg)
3x30

Hypers/Hanging Leg Raises
3x25/3x15

Easy volume day today. I've been needing to pull back and today was a good day for it. Weight was smooth, but did feel a little heavier than previously on my back. I'm think about throwing on the suit at 10 weeks out, which will be 4 weeks from now. I'm not sure how it'll fit, but my briefs have been difficult to get off lately. Probably why I've been getting so much pop.
 
9/5

Bench (+Ram)
315x2
315x3
315x3*

DB Hammer Curl/Fat Pressdown
40x3x12/80x3x12

Cambered Wenning Ex
115x3x8

Trilateral
20x3x12

BTN Press
45x2x25

Kinda meh session. Nothing too spectacular or memorable. The last set of bench was done with heels up to gauge the difference better. Stability with feet flat is without a doubt better. I can go wider with my grip as a result as well. The stability helps to keep the upper back tucked and that last little arch locks in my upper back. The downside is that I really don't have much leg drive. I can use this to my advantage, though, since I have awful pec strength and need to build that.
 
Sean1332 said:
That's still some good working sets. I really don't feel the Ram took too much off back when I had
one.
Click to expand...

I had one on once and all I mainly noticed was support/stability. I would actually go with that over a slanger or catapult if I was intent on benching and needed to protect something. But not the level of pop, not even close to a slingshot.
 
Hyde said:
I had one on once and all I mainly noticed was support/stability. I would actually go with that over a slanger or catapult if I was intent on benching and needed to protect something. But not the level of pop, not even close to a slingshot.
Click to expand...

That's odd. I can get close to 90-100# out of mine. When I'm not bound up, sets of 5 are normal. When I'm rocking and everything is good, 7-8 is where I'm at with it.
 
Rodja said:
That's odd. I can get close to 90-100# out of mine. When I'm not bound up, sets of 5 are normal. When I'm rocking and everything is good, 7-8 is where I'm at with it.
Click to expand...

I will say, these were old leftovers from when Matt Houser (900+ bencher) and his crew trained here, before he moved up to Mecca Barbell with Rob Luyando. So they could have been trashed out some for all I know, but they still seemed very stiff to me.
 
9/6

Box Squat
235x6x2

Hypers (on GHR)
3x25

Abs/Calves


9/7

OHP
135x3x6

Dips
59 reps

Pull-ups
21 reps

Band Pressdown/Facepull
3x25/3x25

Haven't felt recovered from training lately and have been scaling back my training. Lots of easy assistance work to get blood into the upper back. Not quite a full on deload, but close to one right now.
 
9/9

DE Bench
165x8x3 (2 grips)

Dips
54 reps

HS Flat Press
55x3x15

TRX Ex/Facepull
3x12/3x15

Pull-ups
18 reps

TRX Push-ups
3x15

Prone RC
3x10

Starting to feel better and more rejuvenated. Bench felt better today with feet tucked under with a slightly elevated heel. I'm moving my feet closer together under the bench as well. I figure less external rotation needed will be easier on my piriformis and lats while setup. Found a couple of small errors that I was making and ironed them out today. Everything else felt great and added some extra light volume as a result.
 
9/10

Squat (Jack; Outlaw; reverse light band)
505x2
Add reverse light band
605x2
645x2 PR

SSB GM
135x3x10

Hypers/DB Shrug
3x25/90x3x12

Abs

Yet another wonderful squat day. The numbers were great and I can't believe that I'm going to say this, but I didn't deserve that PR. My technique was off and I don't know how I managed to get them. I don't mean that I had to grind for them or there was some knee cave; I forgot several of my specific cues that I've been utilizing during this progress (deliberate break at the hip; head into the bar).

I didn't have problems with the unrack or getting my hips under the bar. If anything, that was improved. For some reason, I wasn't able to create the tension in my lats. Without this, I can't deliberately set my arch and opening up is more difficult. It's nice to know I had this in me with suboptimal technique, but I rather would have not found out.
 
Sounds like your just straight up stronger and it isn't just the skill improvement on the squats. Nice work man!
 
9/12

Bench
225x4x5

Dips
51 reps

TRX Push-ups/Band Pressdown(mm)
3x15/3x15

Rope Pressdown
3x15

Cambered Curls
75x3x12

Machine Preacher
100x3x12

Front/Side
20x3x20

Prone Rear
20x3x20

Getting my bench back in order. Turns out it was a tight quad that was throwing things out of whack. Leg drive wasn't perfect, but much better than previously. Interesting thing that I've noticed is that my biceps strength has taken a slight dip as I've learned to use them better. It'll pay off as they catch up and a weakness is strengthened.
 
9/13

Box Squat
235x6x2

Sumo
315x6x2

Trap Bar Walks
180x3x90'

Abs/Calves

Much better today than last week. Bar speed was better and I could actually engage my hips. I felt like I was completely on my toes and using my quads last week.
 
9/14

OHP
145x3x8

HS Row (pronated)
160x3x12

Dips
54 reps

BW Row
3x12

Pull-ups
21 reps

Facepull/Upright Row
70x3x15/70x3x15

Prone Incline Front Raise
10x3x12

Pulling back on my intensity of my assistance and DE lifts has already paid off. Only took about 70 mins to get through this once I got warm. Speaking of, it's taking much less time to get ready to train. Only thing that's really been bothersome is my oft annoying psoas/piriformis.
 
9/16

DE Bench (2 grips; pinky, middle)
165x8x3

Dips
51 reps

TRX Push-ups/Band Pressdown (mm)
3x10/3x15

Cambered Curl
85x3x12

DB Hammer Curl
40x3x10

Front/Rear Lateral
25x3x12

The extra work on the internal rotators is starting to pay off already. I got a little too focused on the external and created an imbalance. Go figure.

I'm back to my feet under setup as well. I get better stability with feet flat, but no pop from the bottom. I'll likely switch out my feet on DE to work different parts of the chain and to avoid boredom.
 
9/17

Squat (Jack; Outlaw)
Worked up to 595x2 reverse light

Back Raises
100

Abs

I was tired this morning. Helped move a few loads before this and it hit me hard. Bright side is I hit this feeling like bleh wouldn't I couldn't even sniff this six months ago on my best days.
 
9/19

Bench (+Ram)
315x5
335x3
335x4

Dips
53 reps

Wenning Ex
115x3x8

DB Curl/Rope Ex
3x12/3x15

DB Preacher
30x3x8

Prone Front/Rear Raise
15x3x12/15x3x20

Rope Upright Row
50x3x20

Found my feet again. Got an SI adjustment last week and it's allowed me to loosen the fascia deep in the glute. Core and lats were easier to set as well.
 
I used a Ram last week, had a Titan rep set it on me so I made sure to use it right...that thing felt like it was maybe worth 15lbs lol. Much less pop than a slanger.
 
Hyde said:
I used a Ram last week, had a Titan rep set it on me so I made sure to use it right...that thing felt like it was maybe worth 15lbs lol. Much less pop than a slanger.
Click to expand...

Biceps compression makes a world of difference for me. It keeps my shoulder stabilized and allows me to let my lats do the work. I'm also horribly weak off the chest. Any support there helps me immensely.

Sidenote: my need for chest support tilted me toward Metal's shirts as opposed to Titan or Inzer, which are more towards the triceps.
 
9/20

SSB Box
262x6x2

Sumo
335x6x2

DB BSS
30x3x8

Uni DB Shrug
80x3x12

Good day. Still opening the fascia in the glute. I'm being thrown a tad forward on my reps right now as its throwing me to my toes. Tempered back post training.
 
Something I've wondered a long time - why 6 doubles? Why not the stereotypical 10-12 sets, and singles for dead? I also realize you aren't in briefs for it or using band tension, just curious why you settled on 6x2 for both on dynamic days.
 
Hyde said:
Something I've wondered a long time - why 6 doubles? Why not the stereotypical 10-12 sets, and singles for dead? I also realize you aren't in briefs for it or using band tension, just curious why you settled on 6x2 for both on dynamic days.
Click to expand...

I borrow some concepts from concurrent, but don't follow it completely. I more or less aim for a minimum of 24 speed reps.
 
Hyde said:
That's all I could really come up with
Click to expand...

It's also toggling of my overall volume as the intensity increases on ME day.

Now that I think about it, I should throw on my DL suit on that day to take some of the pressure off of my hips.
 
9/21

OHP
145x9
145x2x8

DB CSR
60x3x12

Pull-ups (2 grips; CG, RG)
4x5

Rope Pulldowns
3x15

Facepull
3x20

Quick, easy work. Nothing remarkable except for blood to tight areas. Tempered pec, front delt, biceps areas.
 
A bit of bleh training the past couple of sessions. I've been dealing with a pinch somewhere in my hip that is radiating down to my shin/calf area. Like drop me to the floor level of pain. Whenever there's any extra weight on that side, it immediately flares up.

I did some SuperD hanging from the rack and it alleviated some of the pain and frequency. Going to take a few days off to rest it and to recharge. My appetite has been down far too much lately and training has sucked.
 
You must log in or register to reply here.
Back
Top