Rodja
Board Sponsor
I sat on my ass and ate like a college kid yesterday. Breakfast tacos, pizza, burgers, multiple bags of gummy worms, and a box of drumsticks. Got a nap in there as well.
Journey to Elite
- Thread starter Rodja
- Start date
I sat on my ass and ate like a college kid yesterday. Breakfast tacos, pizza, burgers, multiple bags of gummy worms, and a box of drumsticks. Got a nap in there as well.
Rodja
Board Sponsor
10/3
Sumo (Jack/Jack; down)
545x2x1
585x2x1
SLDL
315x2x5
GHR
3x15
Hypers (+25#)
3x12
Abs/Calves
Took a break from training last week. Hip was hurting too bad for me to go into a meet prep. Lots of band traction, tempering, and flossing got most of it out.
Going into today, I didn't know what to expect. I woke up at a whopping 201 this morning. Appetite was bleh all last week and this wasn't too far from expected. I'll easily make 198, though.
That being said, everything felt solid working up. Gear was extremely loose, which is actually good. I'm usually tired, depleted, and by the time I pull in a meet. Both sets of 545 were smooth, which they honestly should be for me at this point. What I didn't expect was the speed on 585. I've never been this light and just smoked that weight with straps down. I obviously had to use muscle, but I felt as though it was just technique until the lockout when my traps came into play. Also found out a likely culprit for the hip problem: hamstring was locked. The SLDL took care of that.
Sumo (Jack/Jack; down)
545x2x1
585x2x1
SLDL
315x2x5
GHR
3x15
Hypers (+25#)
3x12
Abs/Calves
Took a break from training last week. Hip was hurting too bad for me to go into a meet prep. Lots of band traction, tempering, and flossing got most of it out.
Going into today, I didn't know what to expect. I woke up at a whopping 201 this morning. Appetite was bleh all last week and this wasn't too far from expected. I'll easily make 198, though.
That being said, everything felt solid working up. Gear was extremely loose, which is actually good. I'm usually tired, depleted, and by the time I pull in a meet. Both sets of 545 were smooth, which they honestly should be for me at this point. What I didn't expect was the speed on 585. I've never been this light and just smoked that weight with straps down. I obviously had to use muscle, but I felt as though it was just technique until the lockout when my traps came into play. Also found out a likely culprit for the hip problem: hamstring was locked. The SLDL took care of that.
Rodja
Board Sponsor
I'll fill out some between now and then. I'd expect my usual 210-212 by platform time.
Rodja
Board Sponsor
10/4
Speed Bench (pinky; middle)
165x8x3
Incline DB Press
60x3x12
Pull-ups
22 reps
Low Facepull
60x3x20
Machine Preacher
100x2x15
100x13
I had Chipotle twice yesterday and a pint of ice cream...somehow woke up a pound lighter. Felt a little sluggish today, but I expected that from pulling yesterday. I took my time warming up and didn't increase the weight unless everything felt right. Feet and lats felt great. Actually felt more stable with the wider grip, which was odd. I hope having to gut my training schedule, again, doesn't have too much of a transition period.
Speed Bench (pinky; middle)
165x8x3
Incline DB Press
60x3x12
Pull-ups
22 reps
Low Facepull
60x3x20
Machine Preacher
100x2x15
100x13
I had Chipotle twice yesterday and a pint of ice cream...somehow woke up a pound lighter. Felt a little sluggish today, but I expected that from pulling yesterday. I took my time warming up and didn't increase the weight unless everything felt right. Feet and lats felt great. Actually felt more stable with the wider grip, which was odd. I hope having to gut my training schedule, again, doesn't have too much of a transition period.
Rodja
Board Sponsor
4/15
Squat (42 Jack)
415x3
465x3
Add Outlaw
505x2
555x2 RPE 8
Uni LP
180x3x40 (20 low; 20 high)
DB Shrug; Hanging Leg Raise
70x3x20/3x12
First time in the briefs in awhile. Weight was really smooth and easy. I've been battling some dizzy spells the past week or so and got a small one after the 555 set. Had I not gotten that, I would've gone to 595. Not disappointed as this matches a PR and was far easier this time and I'm lighter (~203 in the morning).
4/16
Speed FP (2 grips)
165x10x2
BB Row
225x3x10
Dips
3x12
CSR (neutral)
115x3x10
Incline Fly
40x3x12
Bi/Tri
3 sets
I started going to a new gym for my non-ME work. Needed a change of scenery and this place also came with a GHR and a reverse hyper. Easy decision.
My left serratus has been a bit out of whack for a little and has made external rotation difficult. Today is the best it's felt in a while so I'm hoping it's the day I turn the corner. That's about all thats beat up right now. I've been tempering regularly along with the alleviation/strengthening from the reverse hyper.
Squat (42 Jack)
415x3
465x3
Add Outlaw
505x2
555x2 RPE 8
Uni LP
180x3x40 (20 low; 20 high)
DB Shrug; Hanging Leg Raise
70x3x20/3x12
First time in the briefs in awhile. Weight was really smooth and easy. I've been battling some dizzy spells the past week or so and got a small one after the 555 set. Had I not gotten that, I would've gone to 595. Not disappointed as this matches a PR and was far easier this time and I'm lighter (~203 in the morning).
4/16
Speed FP (2 grips)
165x10x2
BB Row
225x3x10
Dips
3x12
CSR (neutral)
115x3x10
Incline Fly
40x3x12
Bi/Tri
3 sets
I started going to a new gym for my non-ME work. Needed a change of scenery and this place also came with a GHR and a reverse hyper. Easy decision.
My left serratus has been a bit out of whack for a little and has made external rotation difficult. Today is the best it's felt in a while so I'm hoping it's the day I turn the corner. That's about all thats beat up right now. I've been tempering regularly along with the alleviation/strengthening from the reverse hyper.
Rodja
Board Sponsor
4/18
OHP
145x2x8
145x10
BB Row
275x3x8
Meadows Row
70x3x10
Upright Row (on reverse hyper)
50x3x20
Bradford Press
45x2x20
Bi/Tri
Scapula finally feels like it's firing properly and I was able to keep a neutral rib cage during presses. Stepped up my lat training by bringing back BB Row twice per week; once heavy and a tad loose with the other day strict. Shelf on squat has felt better as a result along with better leverage on sumo. Bench has yet to be tested, though.
OHP
145x2x8
145x10
BB Row
275x3x8
Meadows Row
70x3x10
Upright Row (on reverse hyper)
50x3x20
Bradford Press
45x2x20
Bi/Tri
Scapula finally feels like it's firing properly and I was able to keep a neutral rib cage during presses. Stepped up my lat training by bringing back BB Row twice per week; once heavy and a tad loose with the other day strict. Shelf on squat has felt better as a result along with better leverage on sumo. Bench has yet to be tested, though.
SweetLou321
Well-known member
Good to see you back man
Rodja
Board Sponsor
4/25
OHP
145x3x8
145x11
BB Row
225x4x10
CSR (neutral)
90x3x12
Pull-ups (2 grips)
4x4
Bradford
2x20
Front/Side Raise/Pullaparts
3x15/3x25
Felt much better after a couple of days off. Positioning and torque on OHP has improved and it's completely painfree again. I was getting some inflammation in the AC from my serratus being out of whack, but it has ceased now.
4/26
Pause Squat
235x6x2
Pause Sumo
315x6x2
GHR
1x20
3x15
Reverse Hyper
90x3x15
PC is shot after these. Everything is also being done beltless at this point, which is also why it's lighter. I took two months of raw work to rebuild. I focused on positioning and my ankles more than anything. They've improved to where I no longer need Oly shoes as well. I stay in knee wraps for 6 weeks and used wraps the final 2 weeks. Managed to hit 505 with only wraps somehow as well.
I'm on the fence about doing a meet in July and am going to basically train as though I'm doing it and decide at the entry deadline.
OHP
145x3x8
145x11
BB Row
225x4x10
CSR (neutral)
90x3x12
Pull-ups (2 grips)
4x4
Bradford
2x20
Front/Side Raise/Pullaparts
3x15/3x25
Felt much better after a couple of days off. Positioning and torque on OHP has improved and it's completely painfree again. I was getting some inflammation in the AC from my serratus being out of whack, but it has ceased now.
4/26
Pause Squat
235x6x2
Pause Sumo
315x6x2
GHR
1x20
3x15
Reverse Hyper
90x3x15
PC is shot after these. Everything is also being done beltless at this point, which is also why it's lighter. I took two months of raw work to rebuild. I focused on positioning and my ankles more than anything. They've improved to where I no longer need Oly shoes as well. I stay in knee wraps for 6 weeks and used wraps the final 2 weeks. Managed to hit 505 with only wraps somehow as well.
I'm on the fence about doing a meet in July and am going to basically train as though I'm doing it and decide at the entry deadline.
Rodja
Board Sponsor
4/27
Floor Press
225x3x4
225x5
Floor JM Press
135x4x12
TRX Ex/BB Curl
3x12/95x3x8
Band Pressdowns (V handle; mm)
3x25
Rope Upright Row
3x20
Front/Side Raises
Triceps were surprisingly sore after this day. I didn't think the volume or intensity was anything remarkable, but the connection has been better lately.
Floor Press
225x3x4
225x5
Floor JM Press
135x4x12
TRX Ex/BB Curl
3x12/95x3x8
Band Pressdowns (V handle; mm)
3x25
Rope Upright Row
3x20
Front/Side Raises
Triceps were surprisingly sore after this day. I didn't think the volume or intensity was anything remarkable, but the connection has been better lately.
Rodja
Board Sponsor
5/1
Speed Bench (+short mini; index, pinky)
135x2x3
135x8x2
OHP
135x3x12
CSR
90x3x12
Dips/pull-ups
3x12/3x6
Vehicle was out of commission for a few days so my training schedule got all thrown off. Had to combine two of my upper days and just hit the compound work. Speed bench finally felt good instead of slightly uncomfortable at the bottom.
Speed Bench (+short mini; index, pinky)
135x2x3
135x8x2
OHP
135x3x12
CSR
90x3x12
Dips/pull-ups
3x12/3x6
Vehicle was out of commission for a few days so my training schedule got all thrown off. Had to combine two of my upper days and just hit the compound work. Speed bench finally felt good instead of slightly uncomfortable at the bottom.
Rodja
Board Sponsor
5/3
Pause Squat
235x6x2
Pause Sumo
315x6x2
Walking DB Lunge
45x3x20
GHR
3x15
Reverse Hyper
90x2x15
Had a wonderfully derp moment today. Wasn't paying attention and pulled on a power bar instead of a DL bar. That explains why my hip positioning felt off. Hamstrings are shot again.
Pause Squat
235x6x2
Pause Sumo
315x6x2
Walking DB Lunge
45x3x20
GHR
3x15
Reverse Hyper
90x2x15
Had a wonderfully derp moment today. Wasn't paying attention and pulled on a power bar instead of a DL bar. That explains why my hip positioning felt off. Hamstrings are shot again.
Rodja
Board Sponsor
5/4
Bench
275x2
Add Ram
315x3
335x3
365x2 PR
405x1 PR
JM Press
135x12
155x2x12
Cambered Curl
115x3x6
IT/Rope Ex
3x10/3x15
Applied a new mental approach to my bench today and it went really well. Could also be because I benched on a Fat Pad on this day. While I did have a lat cramp at the top, 405 was smooth. I haven't had this kind of bench boost in about a year.
Bench
275x2
Add Ram
315x3
335x3
365x2 PR
405x1 PR
JM Press
135x12
155x2x12
Cambered Curl
115x3x6
IT/Rope Ex
3x10/3x15
Applied a new mental approach to my bench today and it went really well. Could also be because I benched on a Fat Pad on this day. While I did have a lat cramp at the top, 405 was smooth. I haven't had this kind of bench boost in about a year.
Rodja
Board Sponsor
5/6
Squat (42 Jack)
415x3
465x3
Add Outlaw
515x2
555x2
595x1
615x1 PR
645x1 PR
Cambered GM
180x3x8
LP (2 foot placements)
360x3x40
Calves/Abs
Well that was unexpected. Not only is that a PR, but that's better than my meet PR in full gear. Weight was about 208 today so I wasn't exceptionally bloated. Gear was very tight despite this and I would assume it's due to some extra hammy mass. Either way, 615 was solid; 645 was a damn grinder. Have another heavy week and then pull the following week.
Squat (42 Jack)
415x3
465x3
Add Outlaw
515x2
555x2
595x1
615x1 PR
645x1 PR
Cambered GM
180x3x8
LP (2 foot placements)
360x3x40
Calves/Abs
Well that was unexpected. Not only is that a PR, but that's better than my meet PR in full gear. Weight was about 208 today so I wasn't exceptionally bloated. Gear was very tight despite this and I would assume it's due to some extra hammy mass. Either way, 615 was solid; 645 was a damn grinder. Have another heavy week and then pull the following week.
Rodja
Board Sponsor
5/7
Duffalo Speed Bench (+mini band; pinky, index)
115x10x2
DB Row
110x3x12
Dips/Pull-ups
3x15/3x6
TRX Push-ups
3x15
First time using a Duffalo bar and it took a little time to get used to the deficit. Kept the weight really conservative since I don't have the best mobility in the scapula. That being said, once I got used to the groove, it felt wonderful. I've put an emphasis on chest strength this cycle and this will help to further increase that.
Duffalo Speed Bench (+mini band; pinky, index)
115x10x2
DB Row
110x3x12
Dips/Pull-ups
3x15/3x6
TRX Push-ups
3x15
First time using a Duffalo bar and it took a little time to get used to the deficit. Kept the weight really conservative since I don't have the best mobility in the scapula. That being said, once I got used to the groove, it felt wonderful. I've put an emphasis on chest strength this cycle and this will help to further increase that.
Rodja
Board Sponsor
If I can get my feet under me and just a little pop from the chest, I can really milk out some pounds with equipment. Brief PR, for example, is about 140# higher than my raw PR now.
With benching, I have to think in two parts: driving straight "down" with my feet (even though they're externally rotated) yet pushing out on my wrists and lats.
Rodja
Board Sponsor
5/9
OHP
150x3x8
150x10
CSR
90x15
115x3x12
HS Row (pronated)
145x3x12
Front/Side Raise
20x3x10
Pullaparts
3x20
5/10
Speed Pause Squat (Duffalo bar)
245x7x2
SSB Squat
250x4x6
Walking DB Lunge
40x3x20
Reverse Hyper
90x3x15
**** this day. If my PC doesn't become stronger by the end of this cycle, I don't know what else I could do. Hams have been trashed since last weeks speed day.
OHP
150x3x8
150x10
CSR
90x15
115x3x12
HS Row (pronated)
145x3x12
Front/Side Raise
20x3x10
Pullaparts
3x20
5/10
Speed Pause Squat (Duffalo bar)
245x7x2
SSB Squat
250x4x6
Walking DB Lunge
40x3x20
Reverse Hyper
90x3x15
**** this day. If my PC doesn't become stronger by the end of this cycle, I don't know what else I could do. Hams have been trashed since last weeks speed day.
Rodja
Board Sponsor
5/11
Bench (52 Ace; 2-board)
405x2x2
425x4x2
Incline Football Bar Press
135x4x8
V Bar Pressdowns
3x15
Front/Side Raise
3x12
Incline Rear Fly
3x15
Facepull/Rope Ex
3x20/3x15
I've forgotten how to bench in a shirt. Wasn't able to really get my lats or feet set and muscled it up more than anything. On one hand, that's encouraging because they moved well for not having a stable base, but I need to fix this ASAP.
Bench (52 Ace; 2-board)
405x2x2
425x4x2
Incline Football Bar Press
135x4x8
V Bar Pressdowns
3x15
Front/Side Raise
3x12
Incline Rear Fly
3x15
Facepull/Rope Ex
3x20/3x15
I've forgotten how to bench in a shirt. Wasn't able to really get my lats or feet set and muscled it up more than anything. On one hand, that's encouraging because they moved well for not having a stable base, but I need to fix this ASAP.
Rodja
Board Sponsor
5/13
Camebered Box Squat (42 Jack)
410x2x3
450x3x2
Cambered GM
180x4x10
LP (2 positions)
360x4x40
Abs/Calves
I wasn't fully recovered from my speed day by the time this rolled around last weekend. Hams were a little beat up and tender while I was loosening up. That bar is something else. It immediately lets you know if you're technically deficient at any portion of the rep. Loose in the belly: pinned to the box. Loose upper back: kiss your knee. Loose in the hands at any point in the rep (my worst habit): the ****er sways like a flag in the wind. That being said, I'm pretty excited about using this in the future as a builder.
Camebered Box Squat (42 Jack)
410x2x3
450x3x2
Cambered GM
180x4x10
LP (2 positions)
360x4x40
Abs/Calves
I wasn't fully recovered from my speed day by the time this rolled around last weekend. Hams were a little beat up and tender while I was loosening up. That bar is something else. It immediately lets you know if you're technically deficient at any portion of the rep. Loose in the belly: pinned to the box. Loose upper back: kiss your knee. Loose in the hands at any point in the rep (my worst habit): the ****er sways like a flag in the wind. That being said, I'm pretty excited about using this in the future as a builder.
Rodja
Board Sponsor
5/14
Speed Bench (Duffalo+short mini)
115x2x3
135x10x2
Dips
15
+25x12
+45x2x8
CSR (wide)
90x3x12
Cable Row (med; sup)
3x15
Incline Fly
3x12
Bi/Tri/Upper Back
I'm really liking this bar for speed work. Increased my bench volume on this day to get in some extra practice. Everything is feeling really good right now.
Speed Bench (Duffalo+short mini)
115x2x3
135x10x2
Dips
15
+25x12
+45x2x8
CSR (wide)
90x3x12
Cable Row (med; sup)
3x15
Incline Fly
3x12
Bi/Tri/Upper Back
I'm really liking this bar for speed work. Increased my bench volume on this day to get in some extra practice. Everything is feeling really good right now.
Rodja
Board Sponsor
Very stable. I've made some slight adjustments to my setup and have better rib positioning. On a side note, it's the only lift I currently use with my Oly shoes. All upper body training sans OHP and bench is done barefoot. Lower body is still with wrestling shoes.
Rodja
Board Sponsor
5/18
Bench (52 Ace; 2-board)
405x3
455x3x2
JM Press
135x3x12
Incline DB Ex/DB Curl
40x3x8/40x3x10
Pressdowns/BB Curl
3x20/3x20
3-D Lateral
Best my bench has felt and looked in a long ass time. Feet are still behind me and elevated, but positioning is now wider. Cramps are now on the side of my hips and higher on my lats compared to lower back and hamstrings with previous setup. Might actually get to 501 again one day.
Bench (52 Ace; 2-board)
405x3
455x3x2
JM Press
135x3x12
Incline DB Ex/DB Curl
40x3x8/40x3x10
Pressdowns/BB Curl
3x20/3x20
3-D Lateral
Best my bench has felt and looked in a long ass time. Feet are still behind me and elevated, but positioning is now wider. Cramps are now on the side of my hips and higher on my lats compared to lower back and hamstrings with previous setup. Might actually get to 501 again one day.
Rodja
Board Sponsor
5/21
Speed Bench (Duffalo bar+short mini)
135x2x2
145x10x2
Dips (+20kg KB)
3x8
CSR (wide)
115x3x10
Cable Row (neutral)
140x3x12
Incline Fly
40x15
45x2x12
Bi/Tri
Speed day has been going really well lately. I had an awful one about 6 weeks ago to where I left before I even finished my speed sets. Started going later in the day to get some extra food in me. It's been much better since then.
Speed Bench (Duffalo bar+short mini)
135x2x2
145x10x2
Dips (+20kg KB)
3x8
CSR (wide)
115x3x10
Cable Row (neutral)
140x3x12
Incline Fly
40x15
45x2x12
Bi/Tri
Speed day has been going really well lately. I had an awful one about 6 weeks ago to where I left before I even finished my speed sets. Started going later in the day to get some extra food in me. It's been much better since then.
Rodja
Board Sponsor
5/27
Squat (42 Jack)
505x2 PR (sleeves)
Add Outlaw
555x2
595x2 PR
LP (2 positions)
360x4x40
Abs/Calves
My final rep of squats was different. I backed off this week a little in terms of volume and wanted to hit a rep PR. The first rep of 595 didn't move with the speed I expected, but I stuck with it (that in and of itself is big for me). I readjusted and I felt my glutes engaged more than I ever have (it's hard for me to feel much in my briefs right now). I need to figure out what the hell I did because it blew up.
Squat (42 Jack)
505x2 PR (sleeves)
Add Outlaw
555x2
595x2 PR
LP (2 positions)
360x4x40
Abs/Calves
My final rep of squats was different. I backed off this week a little in terms of volume and wanted to hit a rep PR. The first rep of 595 didn't move with the speed I expected, but I stuck with it (that in and of itself is big for me). I readjusted and I felt my glutes engaged more than I ever have (it's hard for me to feel much in my briefs right now). I need to figure out what the hell I did because it blew up.
Rodja
Board Sponsor
Hopefully, something in September. Nothing written in stone or really focused on yet. Two of the guys in the crew are getting ready for a meet in July and I'm mainly ramping up for fun right now. If I feel a little meh, I adjust accordingly since there's no point to take it to 11 right now.
jimbuick
Legend
When are you going to come to Houston and train with me?
Rodja
Board Sponsor
When you come to the dark side and become a gear whore. I do need to make a trip down there to visit some family. You doing any RPS this year?
jimbuick
Legend
Well, what kind of gear are we talking about here lol.
I might. Depends on when the meet is in the year and if my school schedule gets in the way.
Rodja
Board Sponsor
There's one in September in Austin.
Rodja
Board Sponsor
5/28
Speed Bench (Duffalo+short mini)
155x10x2
CSR
90x15
115x3x12
Dips (+20kg KB)
2x8
Pullovers
70x3x12
Incline Fly
40x15
45x2x12
Shoulder didn't feel stable on dips so I cut them short. Bench is feeling good once I'm able to loosen up.
5/30
OHP
155x8
165x3x6
DB Row
115x3x12
Pull-ups (supinated)
3x6
Pullovers
70x3x12
3D Lateral
I need to eat more badly. I'm starting to fatigue far too early in the session considering the load and volume.
Speed Bench (Duffalo+short mini)
155x10x2
CSR
90x15
115x3x12
Dips (+20kg KB)
2x8
Pullovers
70x3x12
Incline Fly
40x15
45x2x12
Shoulder didn't feel stable on dips so I cut them short. Bench is feeling good once I'm able to loosen up.
5/30
OHP
155x8
165x3x6
DB Row
115x3x12
Pull-ups (supinated)
3x6
Pullovers
70x3x12
3D Lateral
I need to eat more badly. I'm starting to fatigue far too early in the session considering the load and volume.
jimbuick
Legend
Yeah, I just went and looked at it. September 9th is actually pretty convenient for school because it would only be the second week. The last meet I tried during the semester was disastrous. Training was all jacked up when the workload increased in October.
I'll have to see where I land after this 10 week recomp project and figure out if I can plan any real training cycle for that meet. I like the meets that Mark puts on over at ASF; they are always well run. Are you planning on competing at that meet?
Rodja
Board Sponsor
That's the plan. Hopefully I can get kinda strong again.
jimbuick
Legend
14 weeks out right now. That isn't really much training time for me.
I don't know. Maybe we will. If I do I will have to dip out of this recomp project that I am in.
Hyde
Legend
Diet doesn't have to change, just training.
jimbuick
Legend
Paul's project requires that I do both his way.
Rodja
Board Sponsor
APF is doing their December meet at the same place. Not sure on the date, but that'll add another 12-14 weeks for you. I'm handling someone at that meet.
Rodja
Board Sponsor
5/31
Pause Squat (Duffalo)
245x7x2
Pause Sumo (hook)
315x6x2
1-Arm Farmer Walk
90x3x30M
Reverse Hyper
90x3x15
Slowly adding in some strongman style stuff into this day. Getting a little bored with the traditional stuff and can use the stability work in my spine. Obliques, intercostals, lats, and QL were feeling it. I didn't do them for speed; I instead worked posture and gait.
Pause Squat (Duffalo)
245x7x2
Pause Sumo (hook)
315x6x2
1-Arm Farmer Walk
90x3x30M
Reverse Hyper
90x3x15
Slowly adding in some strongman style stuff into this day. Getting a little bored with the traditional stuff and can use the stability work in my spine. Obliques, intercostals, lats, and QL were feeling it. I didn't do them for speed; I instead worked posture and gait.
Rodja
Board Sponsor
6/1
Bench (52 Jack)
455x2
495x1
Band Pressdowns/Facepulls
4x20/4x20
DB Curl
40x3x10
Second time trying this shirt and it felt completely different than last time. I was able to actually set the groove and work it pretty well. Ran short on time and could only get in minimal accessories.
6/3
Box Squat (42 Jack; Duffalo+avg bands)
415x3x2
465x2x1
Pause Sumo (hook)
425x4x2
No pause
515x2x1
LP (2 positions)
450x3x30
1-arm DB March
25x3x20M
Changed it up today. Everything is still feeling good on my squat and deads are feeling better. The hook grip experiment is going well so far. Still have over 100# to go, but 515 wasn't a challenge for my grip.
Bench (52 Jack)
455x2
495x1
Band Pressdowns/Facepulls
4x20/4x20
DB Curl
40x3x10
Second time trying this shirt and it felt completely different than last time. I was able to actually set the groove and work it pretty well. Ran short on time and could only get in minimal accessories.
6/3
Box Squat (42 Jack; Duffalo+avg bands)
415x3x2
465x2x1
Pause Sumo (hook)
425x4x2
No pause
515x2x1
LP (2 positions)
450x3x30
1-arm DB March
25x3x20M
Changed it up today. Everything is still feeling good on my squat and deads are feeling better. The hook grip experiment is going well so far. Still have over 100# to go, but 515 wasn't a challenge for my grip.
Rodja
Board Sponsor
Weight has been holding at 208-210, which is right where I want to be. I might focus a mild recomp for the next month, but can't gain much mass. My briefs are TIGHT right now. All my gear is actually fitting pretty damn perfectly when I'm filled out.
I won't even think about starting "prep" for another 6 weeks or so. I don't want to start thinking about weeks out and numbers at this point. It zaps the fun out of training pretty quickly and training has been fun again.
I won't even think about starting "prep" for another 6 weeks or so. I don't want to start thinking about weeks out and numbers at this point. It zaps the fun out of training pretty quickly and training has been fun again.
jimbuick
Legend
I prefer the RPS because I don't have to pay a membership fee.
I'll start training like I'm competing in September and see where I am when it starts getting relatively close. I'll switch this week and test the competition lifts on my heavy days and go from there.