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  1. Rodja

    Journey to Elite

    7/4 OHP 150x2x8 160x2x6 BB Row 225x10 245x3x10 Chins (+26# KB) 3x4 Cable Row (Pit Shark) 90x15 140x3x12 Trilateral 20x3x12 Pullaparts 110 Conditioning (3 rounds) Prowler push (+180) Yoke walk (+180) Uni farmers walk (140) Getting back to some conditioning work has been fun. I can't...
  2. Rodja

    Good program for limited gym availbility and shoulder issues?

    Ive been calling it commuter syndrome. With the right marketing, you can make a living off of people with this. Weak right ankle, tight right hip (psoas, piriformis, glute med are the most common affected), weak left iliacus, and then a tight left lat. IASTM (gua sha, Graston) would help to...
  3. Rodja

    Good program for limited gym availbility and shoulder issues?

    Reason I ask is that most people have the seatbelt pattern and a left shoulder injury often stems from a jacked up right ankle. You may want to have your ankle evaluated first to see if anything is messed up there.
  4. Rodja

    Good program for limited gym availbility and shoulder issues?

    If he can't move his scapula along his ribcage, he'll have difficulty externally rotating the humerus and elevating the traps to complete the movement.
  5. Rodja

    Good program for limited gym availbility and shoulder issues?

    Left or right shoulder?
  6. Rodja

    Journey to Elite

    7/2 DE Bench (middle; pinky) 165x10x2 Dips/Pull-ups 4x15/4x8 BB Row 225x4x10 Incline DB Press 60x4x10 Trilateral 2x10 Pullaparts 110 Conditioning 3 rounds Prowler Push (+180#) Yoke Walk (+180#) Farmers Walk (130#)
  7. Rodja

    Journey to Elite

    7/1 Cambered Box Squat (42 Jack) 450x3x2 Belt Squat (+short average band) 5x8 6x4x10 Reverse Hypers 180x20 230x3x15 Hanging Leg Raises 4x15 I cannot express how much I love the damn Pit Shark. It's hit my hamstrings in a way that I haven't felt before since I'm about to really sit back and...
  8. Rodja

    Journey to Elite

    Took a few days off and did some conditioning work. Sled pulls, uni farmers walks, yoke walks along with abs and reverse hypers.
  9. Rodja

    Journey to Elite

    6/22 Bench (52 Jack; 2-board) 405x3 455x2 465x3x1 Rolling DB Ex/DB Curl 30x10 BB Curl/Pressdown/Upright Row 3x15 Ugh. Bench has felt pretty bad the past couple of weeks. Upper back and lats feel locked up and don't have any pop right now. Going to increase the MFR, tempering, and stretching...
  10. Rodja

    Journey to Elite

    6/21 Pause Squat (Duffalo) 245x6x2 Pause Conventional 315x5x2 Uni Farmers Walk 90x2x30M Didn't finish accessory work. Pit Shark was delivered during the walks and had to take care of that.
  11. Rodja

    Journey to Elite

    Give them a shot on the Duffalo.
  12. Rodja

    Journey to Elite

    Even supinated?
  13. Rodja

    Journey to Elite

    6/18 Pause Bench (2 grips; index/pinky) 155x10x2 Dips/Chin-ups 3x15/3x6 CSR (neutral) 90x15 115x3x10 Cable Pullover 3x20 TRX Push-ups 3x15 Leg feels much better. After seeing the carryover that I'm getting from pause work on lower body, I'm switching my speed day to pause work instead of...
  14. Rodja

    Journey to Elite

    It's improving with each day. ROM has increased and can almost walk normally again. It might be good to go on Wednesday for pause/speed work.
  15. Rodja

    Journey to Elite

    6/16 Bench 225x2x6 (index) 225x2x6 (middle) 225x2x6 (pinky) Chin-ups 3x6 DB Curl/Overhead Rope Ex 3x10/3x12 Upright Row 3x15 Had to kinda improv this day since I couldn't do much with my leg. Bench was flat footed since I couldn't move much.
  16. Rodja

    Journey to Elite

    6/14 Pause Squat (Duffalo) 245x6x2 Pause Sumo (52 Jack) 405x5x2 Reverse Hyper 80x3x15 Sessions went really well, but woke up with a swollen quad. Like a really swollen quad. I can't bend it much and it's very painful. No clue what happened. Suit is pretty oversized, which was expected. I...
  17. Rodja

    Journey to Elite

    6/13 OHP 135x15 135x2x12 HS Row (neutral) 135x3x12 Cable Row (sup; med) 140x3x12 Chin-ups 3x6 TRX Scarecrow 3x6 Taking a deload the next handful of days. I've been struggling to finish some sessions and don't want to go into this prep feeling meh.
  18. Rodja

    Journey to Elite

    Last weeks training got all kinds of messed up. Had to skip lower DE and half of ME bench. I did manage to pull 585 in briefs on Saturday so there's that. I'm thinking opener somewhere around that. I'm planning on opening light. I wish I would've recorded it to get a better gauge on my speed...
  19. Rodja

    Jim's Powerlifting Training

    1 white, 2 reds. I wish they'd use a Duffalo in competition.
  20. Rodja

    Journey to Elite

    Nah, that was 2-board work. Forgot to jot that down. Working sets are pretty much to that unless indicated. I also should note I've moved grip to max width.
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