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Ace gets pumped with AP

Freaking brutal. Good sesh, man!
 
herderdude said:
Freaking brutal. Good sesh, man!
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Sean1332 said:
Brutal indeed. I like
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Thanks fellas.
I was playing around with my grip on the fat bar and found I was going too wide which was causing me to lose pop off the board.

Once I brought it in it felt much better both in terms of on my delt and power..
Who knows I might see some pain free benching in the future (more than likely incline)
 
Solid sessions ace. Benching with a fat bar takes a lot of stress off my shoulders.
 
Breakfast: huge omelette
1c whites
2 whole eggs
6Oz sirloin sauteed in butter, onion, yellow pepper, mushrooms, garlic, and laurys season salt
With one slice Muenster cheese

Ate the whole thing... This is about a third of it

Macros
~5 carb
~45 fat
~75 pro



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Training yesterday 09/27

Foam roll, monster walks, superD set the hips

One leg sldl
Bw x10
+10x 8
+25x8
+35x8
+45x2x8
+45x6

Conventional pulls
Setxrep
135x2x3
225x2x3
315x2x3
405x3x3

Everything felt great up until 405 which felt MUCH slower than it should have, sI I shut it down.. Looking back I think it might have to do with the heavy sldl right beforehand.. Derp

Sumo off 3" pads
275 x5x5

Haven't done sumo in forever but these felt great. Explosiveness and pop felt great and my chest stayed pretty upright.

My hips are pretty tight from these today. no wonder you're often tight from sumo pulls, Sean.

BSS 60x4x10

Unilateral leg press

One ascending set up to 4 plates per side
One descending set working my way back down

Did these with a four second negative, bringing them all the way down. I'd pause at the bottom for two seconds, maintaining tightness in my legs, then explode back up.

I figured these should help my starting strength on deads, also they gave me an brutal pump.

Ghr
Bw x18, 12

Calf work
Seated ss standing ss external rotation (dorsiflexion)
Five rounds

Three sets lever ss three sets 45° hyper with orange efs band around neck

Three sets leg raise ss three sets Roman chair back extension (on ghr)


I'm pretty toasted today. So glad I made yesterday a high carb day.. Needed it after that.


Edit: suppdate

Acne is on the rise. Nothing serious, but normally my skin is clear... so I can tell where it's coming from.

Not going to take abe on my low days since it will increase hunger.
same for erase, only taking on training days. (eod)
I'll still take versa today and tomorrow.

Not sure if I should just use the extra abe for a longer run or add the extra ones in on training days.
 
Yesterdays low day: a few notes:
25c
330p
130f

I do not count greens as carbs.
My only carbs were in my last meal of the day which ended up being ~6oz 90/10 gd sirloin on a bun.

I noticed I was less hungry yesterday.. Not sure if it was from back loading the little carbs I had, or not taking abe.. Probably a bit of both. I'm going to try to do this again today and see how it goes
 
I haven't done one leg sldl in ages, but I used to love them! What are you doing with the non-working leg Ace? I used to put it back on a short box or stepper.
 
classic34 said:
I haven't done one leg sldl in ages, but I used to love them! What are you doing with the non-working leg Ace? I used to put it back on a short box or stepper.
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They're great for getting the hams and glutes firing.
I just let it rotate backwards, trying to keep it in line with my upper back.. Basically i'm pivoting around my hamstring tie in (and sit back with a slightly bent knee) on my working leg
 
09/29 legs

lumbar was still toast from Friday, and partly from sitting at work all weekend.. So I didn't do any rdls or, single leg sldls. Also, I kept the squats light.. Sucks but I'd still say it went well


Unilateral leg curl
50x18
60x4x15

Done with three different angles

SSB low box squat
Set xrep
205x8x3

edit: now that I think about it, the box was in the hole

elite fts GHR
Bw x 10,8,6

Other ghr
Bw x9,8,7

walking lunge
2 chain x 60yd x2
second set drop chains do another 60 yds

Five rounds of calf work
1) standing calf ( four second flex)
2) donkey calf (four second stretch)
3) bw, dorsiflexion

Efs 45° hyper ss DB side bends
Bw x 25,25,20,30 // 80x15, 90x12, 100x12,10

Edit:
Definitely notice less hunger on the days I did low carb when back loading..
Also i'm filling out like crazy from the two days with 30g carb back loaded followed by today, which is near 500 and counting. Feeling great from the carbs. Whoop whoop
 
Training went great today
10/01

Back
Weighted supinating pullups
worked up to 6 chains.. 4x5

-shoulder width grip, bro said about three links were off the ground at the top

Meadows rows
100x4x8

One arm bb row
100x4x8

Used handle on end of Barrel. 25lb plates always

20°incline supinating DB scapula row
60x4x15

SGHP
185x3x5

Cable fly 21s three sets

20° incline DB hex press
35x 5x12

3sec eccentric 2sec concentric, 2sec flex

Landmine laterals ss landmine rear delt

Did laterals with BB behind me, ten reps, then ten with BB in front, then 10 rear delt flys

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go to about 4 mintes in. these are excellent.
-Pump city
 
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10/03
Quick arms at the university gym

Hammer curls ss high pulley rope extension
35x4x15 // 4x 20

BB skulls ss BB grip 4orce curls
75x5x10 // 55 x4 x12

DB incline curls two drop sets
DB overhead tricep extension two drop sts

Four sets countdown seated calves
Four sts standing calves ss dorsiflexion

Kept everything light today, focused on slow negatives and hard contractions everywhere

25 min LISS walk home (I know I know, **** liss, but we missed the bus so we had to)
 
Excellent day of pressing my friends.. Pain free- Fu[k yeah

10/03

Chest supported row

Five sets of 15, light, varying grips. Trying to get blood in the upper back before pressing

DB flat twist press
30 x4x15

4 second eccentric 3 second concentric 3 second flex

At the top I actually supinated my wrist as hard as possible, flexing my pecs really hard.

The pump from these was astounding.

15° incline Swiss bar pin press
135x2x6
155x5
175x5
195x5
205x5
215x5,4
225 + slingshot x3,3,5

Was having a hard time setting up an arch with this incline.
Once my buddy told me to keep my abs tight with a belly full of air I felt much much stronger. Was amazing what a single cue can do.
My feet were underneath me but I just wasn't getting any leg drive at all.
The third set with the slingshot I obviously found the groove as I was able to bust out two extra reps.

DB flat
70x8
85x4x8

20° incline fly
35 x4x8

My training partner resisted my concentric portion of the lift, about 1/3 from lockout to lockout. Great squeeze from this.

20° DB incline rear delt
30x3x10

One set rear delt destroyer palms back pinkies up (holy ****)

Three sets fat man rows ss plate laterals
Bw x3x12 // 25 x3x12
 
Sean1332 said:
I'd love a Swiss bar. Good stuff
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Thanks brother. The Swiss bar is great. Allows me to tuck more easily and even takes some stress off the Delts.

Although, my front Delts are fried.

I've been feeling kinda beat up.

I think the additional leg day each week is catching up to me.. Not that i've even been pulling heavy each week (cause I haven't) I just think the extra volume is starting to add up.

Going to play squats by ear on Monday.. If I deem necessary I'll deload this week. If i'm feeling strong, **** it i'm hitting a PR on that SSB, make it my bitch
 
What exactly happened to your lumbar? I must have missed it. Injury can certainly put a cramp in your style but it looks like you're going about it the smart way and being cautious. I think we're all guilty at one point or another of doing something dumb to re-injure or make things progressively worse in an area that needs healing.
 
I think it was just beat up from pulling /45° hyper/reverse hyper..

I went and benched yesterday, and I think that the arch irritated it a little. Nothing major, it was just grumpy when I went to deadlift today.
 
aceroni said:
I think it was just beat up from pulling /45° hyper/reverse hyper..

I went and benched yesterday, and I think that the arch irritated it a little. Nothing major, it was just grumpy when I went to deadlift today.
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Definitely could have if you use a big bridge.

I remember when I was on accutane and my spine was dry near the end benching was out of the question but I could squat just fine. Not the same thing of course, but this reminded me of it.
 
So after watching every video on Dan green's Facebook page, I decided I was maxing out today.


Unfortunately, I woke up sick, feeling like ****.. I guess this is my body's way of telling me to take that deload.

So i'm going to deload this week in the hopes that it'll help me recover from this sickeness garbage.
 
Sean1332 said:
Damn dude. Better luck next week man.

BTW- you should get on the platform
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Thanks Sean.

And I agree about competing, but my bench is **** and i've completely shy'd away from it ever since tearing my pec tie in. (really slight but enough that I couldn't train upper for a month or two)

I think if anything I might just take a token on bench.
 
aceroni said:
Thanks Sean.

And I agree about competing, but my bench is **** and i've completely shy'd away from it ever since tearing my pec tie in. (really slight but enough that I couldn't train upper for a month or two)

I think if anything I might just take a token on bench.
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Do it! Or buy a blast shirt and compete single ply. They hurt, but they are great for protection without having to learn how to bench in a shirt.
 
I think I'll throw my shirt on the week after my meet and see what I can put up lol

Edit: I deleted the precious post that Herder quoted me. My blast shirt sucked. You can have it. I was thinking the Rage lol
 
Sean1332 said:
And it gives you 65lhs of carryover the first time you wear it lol
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Lol. I had the navy blue one, it's good for 25 and that's only the first time you wear it. You'd have to buy one of those, buy a slingshot for training protection, take the Blast out of the bag at the meet, and throw it in the trash after your bench flight. It eventually becomes all pain and no carryover after like three sessions.
 
Just a note, I'm keeping to my carb rotation this deload week.

took it really easy squatting Monday, took Tuesday off, and probably today off too.

the big carb days have me filling out big time, which leads me to believe i've been under eating.. Which is crazy but I guess I'll have to bump up the calories.
 
Changing up my training on Monday...

Going to start a twelve week mountain dog program "the devourer"

Looking forward to it
 
aceroni said:
I mean I don't see why not, it is a bodybuilding split designed by John Meadows himself.. I think my diet will be more important to my gains though (always is)
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I know I'm just messin. I might go off of his reactive pump program for a week or so just for a break before I start training again.
 
Sean1332 said:
I know I'm just messin. I might go off of his reactive pump program for a week or so just for a break before I start training again.
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Yeah it'll be good to give yourself a break from the heavy weights. Besides, you might actually find it fun and challenging..
...
...Next thing we know Sean is dialing down for a show!
 
aceroni said:
Yeah it'll be good to give yourself a break from the heavy weights. Besides, you might actually find it fun and challenging.. ... ...Next thing we know Sean is dialing down for a show!
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lol yeah right!!!

For a whole year, I precooked 7 meals a day. Exactly 40/40/20. Trained 6x a week with Ronnie Coleman's routine lol

Little did I know, I trained and ate like a little bitch.
 
Not sure what happened to my multi quote but whatever lol.

I watch Dan Greens "untouchable" video every morning on my way to the gym. Dude is my idol haha.

Any plans on a bbing comp anytime soon Ace? Very excited to see how you like this MD program I'm a big fan myself
 
bean5er said:
Not sure what happened to my multi quote but whatever lol.

I watch Dan Greens "untouchable" video every morning on my way to the gym. Dude is my idol haha.

Any plans on a bbing comp anytime soon Ace? Very excited to see how you like this MD program I'm a big fan myself
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Maybe this spring or next fall. Not really sure yet. I have to see how this off season/winter goes.

I intend to gain some weight, but not so much again that I'm at 17% body fat. That was too high..
 
Ok so I don't think I should spell out his program because it's a paid one. I feel it's just giving away his work for free

I will say this: he advised squatting an inch above parallel.

I don't like it. Knee pop city. Never again will I not squat as deep as possible

Anyway it wasn't too different from what I have been doing other than the high squats and some banded explosive leg press.

A note on those: I really like them, but I think I need some short bands to keep the tension more

Edit: auto correct is a bitch
 
Squatted today, worked up in sixes to 325 x6

my hip flexor was tight, and I think my hip was out. So I shut it down there.

Just got back though, starving. I had a shake on the way home with whey and Karbolyn, as soon as I got back I had two cups Jasmine, half stack of asparagus grilled in olive oil, >1lb top ny strip, and a large banana.

I only feel warmed up. Eating another 1.5 cups Jasmine, thinking abut getting out the bagels and some pb
 
Sean1332 said:
I say go for the bagels!

Sucks about the hips. Hopefully ya work it out
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Ended up eating anther two cups of rice plus a bagel.

and I just ate pizza and chicken. Not too much, just 5 or six large slices

Macros today

800C
150 f
320 p

This is a rough estimate, I don't count I just estimate occasionally.

Calories are a little high but I'm not too worried about it, todays leg session was brutal.

I ate a whole pizza till I was sick Friday before work after legs, followed by two low carb days, and I was the lightest I've ever been since after my last contest, 170 -looking really lean, legs split.

I'm going to slowly transition into a bulk, adding at max 5lb a mo.
 
CincyKiller45 said:
Hell yeah man, bulk FTW. Good squatting irregardless of the hip issue.
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Thanks Cincy

I've been staying really tight with the SSB lately and I think it's from a few things :

Hammering lower back
Hammering upper back
Mobility work and wall squats

Forgot to mention that I'm now squatting twice a week.

Monday I typically use SSB, because I train my pressing muscles Tuesday and getting my shoulder back for a straight bar makes me tight the following day. No bueno

Friday is my lighter squat day, focusing on explosive sets of six until it gets heavy and then I shut it down.

Since I won't press again until Tuesday, I'll use either a straight bar or 14" cambered bar, rotating each one every week.

Meadows doesn't include much pulling in the program, which I'm fine with for now, because I'm still hitting legs twice a week, I'm just squatting instead of pulling Friday
 
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