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16 Weeks to APF TX Challenge

I wouldn't say she loves training; it's more that she knows she needs to do it than want to do it.
 
6/26 Lower

Sumo
415x5
465x3
505x3
525x3

DB BSS
40x10x4

Hypers/Donkey Calf Raises
BW+45x15x3/400x15x3

I need to get my briefs take in a bit. I love the comfort of the Jacks,, but it feels like they stretch out more than the others and they lose some support. I focused in reps today instead of going really heavy and did just briefs instead of full gear. I plan to still pull in my Jack and will try Ace/Ace on Sunday to see if that provides more support on the bottom. I'll probably get my suit taken in as well since it comes up rather easily.
 
6/28 Bench

Worked up to 455x1 (1-board)
435x1 PR


Wide Pullups
30 reps

Prone Incline Shrugs/Band Facepulls (light)
80x10x3/15x3

Rolling Ex/Side Laterals
30x15x2/30x15x2

I was feeling a little saucy this evening and had some nice energy, so I went for it. I hate saying this, but I really don't have a solid plan when it comes to gear work as it's so dependent on feeling that day and I didn't set out to touch today. However, after I nailed 455 to a 1, I decided to buck my plan of no touching until the last session. Just a few months ago, I was struggling to hit 405 to a 1 board and had very little confidence in my bench. Now, I feel like I have finally hit the proper positions in the shirt and, most importantly, confident in myself. Moral of the story: as fun as gear can be, you have to be patient and "grow" into the gear. It's a kick in the balls and it takes time for your body to adapt not only from a CNS standpoint, but also from a connective tissue standpoint.
 
rob112 said:
****ing A! Congrats on the PR
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Thanks!

Sean1332 said:
Awesome bench Rodja! It looked painful coming down lol

Very good points on gear too
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This one actually felt pretty good. No lumbar cramp, but I did start to feel like I was running out of air at the bottom.

I'm sure you're figuring this out, but gear is very difficult to get down. It's been around a year in a shirt now and I really am starting to only now get a true feel for the shirt in terms of where it needs to be on my frame and the optimal ROM.
 
Nice and smooth all the way through lockout! Looks like you'll be good for some more in the near future.
 
That looked real controlled and smooth. Nice PR. :cool:
 
6/30 Squat

625x1 (opener)


Made a big switch on this day: Ace briefs instead of my Jacks. For whatever reason, I wasn't getting a lot of support from them anymore and it's the reason I've felt so unstable on squat lately. My unracks were awesome today and those Inzer Gripper wraps are amazing. I brought my stance in slightly as I saw my knees were caving in too often for my liking and some knee pain as well.
 
Sean1332 said:
I was looking at those gripper wraps. Worth the purchase I assume?

Squat looked awesome dude. You can up fast.
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They actually belong to the daughter of one of they guys we lift with, but I'm going to get a pair very soon. They feel like they continue to coil around your leg and provide phenomenal support.
 
Do you think the Jacks have stretched or worn already? Did you feel more powerful with bringing your stance in, or just more stable? My knees shoot forward in the hole when they don't track over my feet, and it's exacerbated in briefs.
 
herderdude said:
Do you think the Jacks have stretched or worn already? Did you feel more powerful with bringing your stance in, or just more stable? My knees shoot forward in the hole when they don't track over my feet, and it's exacerbated in briefs.
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They have stretched out more than the Ace do and need to be pinched in about 1/4" on each side. It's hard to say if it was just the briefs or stance, but I felt more stable at the bottom than I had in awhile.
 
Rodja said:
They have stretched out more than the Ace do and need to be pinched in about 1/4" on each side. It's hard to say if it was just the briefs or stance, but I felt more stable at the bottom than I had in awhile.
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That's true. You did not isolate the variables, you just got your **** together all at once.
 
7/1 Upper

OHP
135x5
155x3
165x3
165x4
145x8

Meadows Rows
135x10x2
135x10-drop-90x10

Dips
BWx15
BW+45x5 (irritated left bicep)
BWx15x2

Y/Pullaparts (mini)
20x8x3/15x3

DB Curls/Pressdowns/Side Laterals
50x8x2/120x12x2/30x15x2

Not my best pressing day ever. OHP felt a tad heavier than usual and dips irritated my left bicep to the point where I could only do BW. There's no swelling or pain as of now and it may have been a fluke, but still is a bit concerning considering it's ~1 month to the meet.
 
Sean1332 said:
Bet it's a fluke considering your OHPs had been getting stronger.

I didnt realize how close your meet is man
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I didn't either and June flew by so damn quickly. I feel much better this training cycle than I did in April shoulder wise. My lumbar is still tight, but I manage to loosen it up with extra mobility work. Honestly, that is my only concern right now as it effects my squat and bench.

Not sure what my plan is going to be for the next several weeks as its always depends on so many things. I plan to touch once more before the meet and need to take both squat and deadlift with straps up at least once more as well.
 
Just poppin in to say thanks to all you guys. The older/stronger PL guys on here are some upstanding folks and I've learn a great deal following all the logs and what not.
 
When you get more confidence in the eccentric portion of the lift you are going to be unstopable because your concentric is pure explosion.
 
I'd be proud to have an OHP day that looked like that. Hope the bicep feels better quick Rodja!
 
ITW said:
Just poppin in to say thanks to all you guys. The older/stronger PL guys on here are some upstanding folks and I've learn a great deal following all the logs and what not.
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^this for sure
 
7/3 Lower

Sumo (+120# chain)
405x1
455x1x2
510x1
510x1x2 (straps up)

Suspended SSB GM
265x6x2

Walking DB Lunges
60x12x2
75x12x2

Standing Cable Crunches/Planks
120x15x3/BWx30x3

I've still yet to get the hang of going straps up and I can tell that it's time to pull back on deadlifts for a little bit. Bar speed was low and very inconsistent. Not one of my best sessions, but its part of my plan to overreach.
 
In your experience, how long does it take for supercompensation to occur after overreaching? I'm sure it's different for everyone, I was just wondering how it's figuring into this training cycle.
 
herderdude said:
In your experience, how long does it take for supercompensation to occur after overreaching? I'm sure it's different for everyone, I was just wondering how it's figuring into this training cycle.
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It's highly individualized. If I had to make a guess, it would be 7-14 days depending on recovery capabilities, work capacity, and length of overreaching phase.
 
Sounds like your timing is pretty good. Though last time you thought you were burned out, you crushed it the next time out.
 
herderdude said:
Sounds like your timing is pretty good. Though last time you thought you were burned out, you crushed it the next time out.
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It's more of me needing to back off of deadlifts for a week as I've pull 90% or greater for over a month straight.
 
7/9 Upper

OHP
135x8x2
135x10

Meadows Row
90x15x3

Dips
BWx15x3
BW+25x10

Incline Prone DB Shrugs/Band Facepulls (light)
70x15/15
80x12x3/15x3

Cable Rows
200x12x2

Band Trunk Rotations (light)
10x3

I took about 30 minutes to loosen up today and it made a huge difference. I worked out most of the thoracic tightness with the RR and with the band technique from Donnie. I went for more of just a bloodflow session and higher reps instead of having a really high level of intensity. I felt ok mentally and physically and I'll be skipping my DL session since I have to travel for week for a few days, which is probably a blessing in disguise as I'm like a fat kid with cake when it comes to pulling: I can't resist the temptation to go heavy.

There is a silver lining here, though, and that is I'm learning more and more about my particular thresholds on the 90+% workload. With each meet, I'm always experimenting with certain things. Last time was with assistance work and focusing on just the big lifts, which resulted in a tight thoracic and some LBM. This time is seeing how much I can handle on the top end of training before I hit a true wall physically. It took almost 6 weeks, but it finally happened last week.
 
6/12 Upper

Floor Press
225x5
275x5x2
275x7

Wide Pullups
26 reps

Facepulls/Leaning Overhead Rope Ex
100x12x3/70x12x3

I stuck with the plan of deloading and just did some floor press instead of shirting up. I just got back from about 1000 mile round trip and my back is always tight after it and I know that benching would've just pissed it off further. I haven't decided about what to do tomorrow just yet; I'm less than 3 weeks away and I've only had 1 really good squat session and need to do it tomorrow. What I'm thinking is opener and the RB for my second attempt (both with straps up).
 
That's great floor pressing for a deload day. Is that a rep PR?
 
7/14 Squat



SSB Box Squat
265x5x3

Standing Cable Crunches
120x15x3
140x12

I'll be 100% honest, that squat looked like ****. I dipped too hard and nearly lost the weight (my right knee caved as well) and had to muscle the weight up. Part of my issue was pushing on my whole foot instead of pushing on the outside of my foot and everything collapsed from there.
 
I know you think it looked like **** because its you, judging yourself, but to me-it looked pretty solid man. I wouldn't find the need to worry.
 
Rodja said:
7/14 Squat



SSB Box Squat
265x5x3

Standing Cable Crunches
120x15x3
140x12

I'll be 100% honest, that squat looked like ****. I dipped too hard and nearly lost the weight (my right knee caved as well) and had to muscle the weight up. Part of my issue was pushing on my whole foot instead of pushing on the outside of my foot and everything collapsed from there.
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And even with all that being said^^^ looked like 3 white lights to me!! :clap2:
 
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