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  1. Rodja

    Journey to Elite

    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...
  2. Rodja

    Journey to Elite

    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...
  3. Rodja

    Journey to Elite

    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...
  4. Rodja

    Journey to Elite

    4/20 Bench 275x2 Add Ram 315x3 335x3 365x2x1 Dips 5x10 Seated DB Curl 30x3x12 Tridelt 15x3x10 4/22 Squat (42 Jack) 415x2 465x2 Add Outlaw 505x3x2 Felt like **** this day. Called it after squats and ate something bad. Battled the ****s for a few days and took them off.
  5. Rodja

    Journey to Elite

    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...
  6. Rodja

    Journey to Elite

    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...
  7. Rodja

    What´s happening with my weightlifting belts?

    A good belt is something worth the extra money. It'll literally last decades if it's made properly. Inzer, Pioneer, Titan, etc. all make great belts.
  8. Rodja

    .

    To expand a bit on the cortisol point, you NEED it to mobilize fat. That's not a typo; cortisol is essential for mobilizing of free fatty acids. You also want a cortisol spike from training. If you don't create one, there's not a high amount of metabolic damage. No damage leaves the body without...
  9. Rodja

    Test e 300mg

    Test E is pretty easy to get to 300mg with a higher level of BB. Test C, on the other hand, is much more difficult to get a higher concentration. Something about that ester changes the level of difficulty considerably. That being said, this dude has no business using any gear. Period.
  10. Rodja

    Pop-tarts pre/post workout

    In theory, yes, but I would think the activation from training would override it.
  11. Rodja

    Pop-tarts pre/post workout

    GDAs are almost pointless post training. The GLUT-4 activation from intense training is much higher than anything a GDA will do.
  12. Rodja

    Pop-tarts pre/post workout

    I've been using them for years around training. Quick way to down a decent amount of carbs.
  13. Rodja

    Sweetlou's training log

    My core is all kinds of messed up right now. Glutes are barely firing because of it.
  14. Rodja

    Sweetlou's training log

    First would be core integrity/stability. This is more of a postural issue than a training issue, though. After that is easily upper back positioning out of the hole. The "head into the bar" cue is critical for me.
  15. Rodja

    L-carnitine l-tartrate (LCLT)

    Has there been subsequent research showing any increase in LBM, loss of fat, etc.? It seems it's all just showing lowered markers, but I don't see anything that follows up on it.
  16. Rodja

    Masters Degrees, HELP!!!

    There's not a lot of options for ESS: training, coaching, or teaching. That's about the synopsis of what the degree gets you. What level you're able to ascend is up to networking and knowledge (in that order). Getting a Master's in ESS isn't going to offer you much above what a BS will to be...
  17. Rodja

    Jswain's training log for powerlifting

    By flossing out the adhesions and resetting the humerus/scapula. It's not something meant to be worn during training; it's a (p)re-habilitative device. The use of knee wraps for this type of flossing has been used for years, but isn't something you can do solo.
  18. Rodja

    If using a heavy compound program does it make sense to train beyond 1hr?

    A test spike from training is inconsequential as it's a hormone that needs chronic elevation for effects. Cortisol, on the other hand, has acute effects when there's a spike. Cortisol is a hormone from metabolic damage, which is exactly what you want from training. No damage doesn't give the...
  19. Rodja

    If using a heavy compound program does it make sense to train beyond 1hr?

    Let's start with this: the whole 1 hour and cortisol spike is total and absolute bull****. You WANT a cortisol spike from training.
  20. Rodja

    Masters Degrees, HELP!!!

    These seem like questions you should ask your advisor and professors.
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