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  1. Rodja

    Journey to Elite

    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.
  2. Rodja

    Journey to Elite

    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...
  3. Rodja

    Journey to Elite

    5/25 Bench (52 Ace; 2-board) 455x2x2 475x2 JM Press 135x3x12 DB Curl/Prone Trap Raise 40x3x10/70x3x12 Band Pressdowns/Facepull (light) 75/75
  4. Rodja

    Journey to Elite

    5/23 OHP 145x3x10 145x11 BB Row 225x4x12 DB Row 115x3x12 Trilateral 25x3x10 5/24 Pause Squat (Duffalo) 245x7x2 Pause Sumo 315x6x2 Reverse Hyper 90x4x15 Experimenting with hook grip right now. Thumbs were pretty numb for about a day, but it didn't hurt as bad as expected.
  5. Rodja

    Journey to Elite

    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...
  6. Rodja

    Journey to Elite

    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...
  7. Rodja

    Journey to Elite

    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.
  8. Rodja

    Journey to Elite

    5/16 OHP 155x3x7 155x8 BB Row 275x3x8 Cable Row (med; sup) 140x3x12 Front/Side Raise 25x3x10 Facepull 3x20 5/17 Duffalo Pause Squat 245x7x2 Pause Sumo 315x5x3 BSS 4x15 Reverse Hyper 90x4x15 Squats felt great, but sumo felt off. Go figure.
  9. Rodja

    Core strengthening/stability exercises

    1-arm farmers walks. The lats and glutes play a role in spinal stability as well. Another bonus is they will reinforce good gait patterns since most of us are jacked up starting at the ankles.
  10. Rodja

    Journey to Elite

    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...
  11. Rodja

    Journey to Elite

    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...
  12. Rodja

    Journey to Elite

    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...
  13. Rodja

    Journey to Elite

    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...
  14. Rodja

    Journey to Elite

    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...
  15. Rodja

    Journey to Elite

    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...
  16. Rodja

    DHT dedicated thread

    Played around with dosing for a stretch there. Started at 450mg test and 600mg mast. Killed my libido completely. Kept test the same and dropped mast to 300mg. Within 10 days or so, I felt better and more like I was on a big blast than what I was actually running. At this point, a blast for me...
  17. Rodja

    DHT dedicated thread

    3:2 ratio of test:mast for me to keep estrogen in healthy range. 1:1 lowers mine too much.
  18. Rodja

    Journey to Elite

    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...
  19. Rodja

    Journey to Elite

    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...
  20. Rodja

    Journey to Elite

    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.
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