Ace's training log

herderdude said:
The night me and Cincy lifted, I took two scoops. I was up until 6am. It's a good way to meet an internet friend for the first time, just take way too many stimulants and squat to a max.
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That's awesome. What time did you take your scoops?!
 
aceroni said:
That's awesome. What time did you take your scoops?!
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Way too late. I wanna say 7-8pm. I worked all day, drove across the entire state of Ohio, and then trained.
 
Did some pulling today. My right hamstring was so ****ing sore before hand that it felt strained. Took a long time warming up, and it never really loosened up. Planning on updating yesterday and today a bit later.
 
A few things:
Here's that squat video, finally. You guys better watch it. I had to email it to my computer, then recover a lost youtube password, then update it. What a pain in the ass.. First world problems.

It's my last set before the challenge set. 275 ( SSB weighs 65) + 2 chains / side x three.
Sorry if it's sideways..

After looking at it i do realize I wasn't pulling down on the SSB, like you're supposed to.. <- *****

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Tuesdays training:
Chest / delts

Freemotion unilateral machine press
3x8

Slow negative, forceful contraction

Reverse band bench
135x5
225x2x5
255x5
265x5
275x5x5

Did these with a pause on the chest. Maintained explosiveness throughout all reps

Reverse band incline barbell
185x8
205x8
225x8
235x8
245x8
255x6

Paused an inch off chest before exploding to 3/4 lockout.

Used the EFS orange "light" bands choked around the top of the power rack for all of these.

Flat DB twist press
30x2x10
35x10

Thirty second forced stretches after each set of these. That stretch hurt.

Unilateral freemotion cable laterals
3x12
Cable behind back

Band pullaparts
3x30

Orange "micro mini" band

Cage press
95x5
115x4x5

Pause bar on the bottom, explode off the pins.
Lean into the bar at the top, flexing traps and delts

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Back from today (4/24)

One arm BB row
25x8
50x8
85x8
95x8
105x2x8
95x8

Chain conventional deads
135 x 4sets x 3 reps
225x3
275x3
"+ 1 chain x 3
"+2 chain x 3
"+3 chain x 3
"+4 chain x 3
"+5 chain x 3
"+5 chain x 13

Hamstring felt like it was really strained on the one side right by my glute tie-in so i decided to lighten up the bar weight and use a few more chains. All reps maintained explosiveness, which was great. All reps were pause and reset, then pull. No touch and go.
I feel like we're leaving too much chain on the floor in the deadlift. We use the EFS ez loader with the chains halved over it. It works great, but I want to set them up so that there's only a few links on the ground at the top.
Besides, the damn plates keep hitting that fat pile of chain. Gets annoying while trying to reset.

DB pullover
55x3x12

High pulley stretchers
(with spud strap handle attachment)
4x8

Banded EFS 45* hyper extension
Orange "light" band x 2 x 25
 
It is super hard to tell if you got depth at that angle but once you got going on the first rep you looked strong and fast. No upper back collapse at all. Nice work brother!
 
Everything looked good, and those chains were downright deafening.
 
You know, in that vid you kind of look like a young John Meadows, lol.

Anyways, I would say don't worry about not pulling down on the SSB handles. Honestly, as far as I knew the verdic was still out on what you're supposed to do with the handles. I don't think pushing up is necessarily the best, but pulling down, pulling apart, and pushing up, and simply squeezing have all been acceptable methods of handling the handles on the ssb.
 
A lot of good work Ace. I'm going to need to look into that cage press.

Like others mentioned, squats were fast. I think pulling down on the handles helped me on the concentric, personally. I only have 3 working sets of SSB experience, so take it FWIW.
 
CincyKiller45 said:
A lot of good work Ace. I'm going to need to look into that cage press.

Like others mentioned, squats were fast. I think pulling down on the handles helped me on the concentric, personally. I only have 3 working sets of SSB experience, so take it FWIW.
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Thanks Cincy.
I was more worried about me pushing up on the handles. That makes it easy and defeats the purpose of the SSB.
 
Trained light chest/Delts on Friday:

Free motion unilateral chest press
4x12
neutral grip, deep stretch, strong contraction

Pec minor dip ss DB rear delt flys
Bw+25 x10 // 20x20
Four rounds

DB hex press ss micro mini pullaparts
40x10 // 10
Four rounds, holding peak contraction on both movements

Six ways ss band over and backs
10lb x10 // micro mini x20

Three rounds. These hurt.

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Arms Saturday

v bar pushdown ss 1.25 BB curls
15 // 70x8

Each set of BB curls had ten partial reps after the eight, hence 1.25
-welcome to pumpville

1.25 seated DB hammer curl ss pronated DB kick back
25x8 // 30x8

Same as BB curls, but with 8 partials

Kb skulls ss preacher curl
25x20 // 60x10

Each superset was done with four rounds.

seated calves ss weighted dorsiflexion ss standing Bw calf raise

Hanging leg raise 4x15
kneeling rope crunch 4x15
 
I bet those six ways SS with O&B's hurt!! Nice sessions!
 
aceroni said:
They hurt bad. It was damn near impossible to get twenty reps
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I usually drop down to 5#'s before I hit the tenth rep.
 
Trained legs today
It went really well.
I think the few minutes i spent sitting at the bottom of the squat at work really seemed to help my hips to be fresh today.

1.25 leg curl
4x10

one full rep + one 1/4 rep out of the bottom = 1 rep

SSB
bar x 2sets x 6reps
155 x 2 x 6
205 x 4
255 x 4
275 x 4
"+1chain per side x 4
"+2c x 4
"+3c x 4
"+4c x 4
"+5c x 4

These actually felt great until the last set, where i started to grind and knees started to fall inwards.
Next time i do explosive 4's, I'll start with more bar weight.. Probably 295-300.

Leg press
6 plates per side x 8
6 plates + 25lb plate x 8
7p x 8
8p x 8
8p +25# x 8

three second descents, stop at 3/4 lockout

BSS
BW x 3 x 15 rep per leg
- immediately do 30 second quad stretch

BB RDL
bar + 2 chains per side x 8
135+2c x 8
155+2c x 8
175+2c x 8
185+2c x 15

didnt have time for calves :(

Edit: here's that last set of squats:

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So you're looking at like 475-525 at the top? That's some serious work. I agree on more bar weight less chain next time out, you were bordering on Circa Max lol. Technique is great, it just got heavy and you lost your upper back a little. Only thing I would say is try to drive your head into your traps (keep neutral cervical spine) rather than wrapping your neck around the pad.
 
herderdude said:
So you're looking at like 475-525 at the top? That's some serious work. I agree on more bar weight less chain next time out, you were bordering on Circa Max lol. Technique is great, it just got heavy and you lost your upper back a little. Only thing I would say is try to drive your head into your traps (keep neutral cervical spine) rather than wrapping your neck around the pad.
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Here's my math:
Four links on the ground at the top, per chain. (its more like three) but I'm just rounding up.
Thirty links, twenty two pound chain =0.73 lb /link x four links = 3lb

10 chain x (22lb- 3lb) = ~190lb in chain weight +275 bar weight = ~465 lb at the top,
Guessing about half deloads maybe 340-350 at the bottom.

Yeah I'm sure 465 is a supramaximal squat for sure, so form broke down. Thanks for the advice. I'll be thinking about that.

Edit: after looking again i realized more than half deloads so probably less than that at the bottom
 
Chest/ Delts today

Banded Unilateral free motion chest press
4x6
Red micro mini per side

Reverse band bench
135x5
225x5
255x5
285x4 sets x5 reps
290x5

I let it sink into my chest then explode off.

These felt good. I need to get a video for you guys to pick apart, but I forgot.

DB incline
80x2x8
80x8->60x8->40x8
Slow and controlled. Deep stretch reverse motion at 3/4 lockout

Dips
Bw x 15, 20

Chin tucked, working the bottom half of the movement
After each set 30-40 second stretch

DB rear delt flys
25x4x15
pronated grip, head in incline bench

Standing lateral DB hang and swing
55x25
70x3x25
Really only moving the DB 6 inches
Next time I might use 55s and move them a little more

Cage press
95x5
115x4x5
 
I tried being modest on the swings (I only do them for rear delts) but I really think I feel them better when they're heavy. I just bring them as high as I can and resist on the way down.
 
herderdude said:
I tried being modest on the swings (I only do them for rear delts) but I really think I feel them better when they're heavy. I just bring them as high as I can and resist on the way down.
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Yeah I seemed to get the best pump from them when going extremely heavy.
 
Completely agree. swings> regular lateral raises for me. The pump from constant tension is unreal
 
aceroni said:
I just felt a little ridiculous moving 70# dumbbells 6-8"
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I feel you but I'm to the point I don't care any more what people rhink. I get looks and comments a lot I just show them how to do it and they usually get it.
 
Oh I never cared.
The gym trainer told me we look retarted doing them. I told him my Delts were retarted.
 
Went in today, did super D's day after squats. (thanks herder)

Did ten sprints on the air sprint.
15 seconds on, thirty off.

These were actually hard, got me sweating fast.

Fifteen minutes fast walking at an incline.

Then some rumble roller.
Glutes, piriformis, hamstrings, hip flexor, tfl, then I ran out of time, gym was closing.
 
Today has been a low carb day.

M1 1 cup rice, four eggs, 1/2 cup whites

M2 chicken bruschetta and 1 Tbsp peanut butter

Conditioning session

M3 1c rice, ~8oz chicken breast

M4 turkey bruschetta with spinach

Here it is:

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Recipe:
Bruschetta:
3 plum tomato
1/2-1 red onion
8 scallions
Handful of basil
3Tbsp minced garlic
1 Tbsp olive oil
1 tsp balsamic vinegarette
Sea salt and fresh ground pepper as needed

Chop all vegetables, combine in bowl, add liquid ingredients, stir together. Salt and pepper to taste.

I found the bruschetta gets better after sitting in the fridge for a few hours with a wet paper towel on it.

turkey was grilled and then shredded.

warm turkey in sauce pan with two Tbsp Italian dressing. add bruschetta, add cheese. Put a little water in the pan and throw the top on.

I used cheddar cheese here but I really prefer the Meijer brand Italian four blend cheese.
 
Thanks guys. It's one of my new favorites.

Anyway I'll probably get a few more carbs in tonight.. Right now i'm a little over 100g, I'll get another 50-80g in my final meal before bed.
 
Medium/higher ish carbs today

M1
1c whites with two whole eggs, scrambled with peppers and scallions that were sauteed in minced garlic and butter.
One cup Jasmine rice

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If this were a low carb day I'd remove the rice, and add a little Jimmy dean breakfast sausage to my eggs, top with a little cheese and red hot, even Sean might like it.

I don't eat pork very often just because it's pork....
But in eggs, boom!
 
What's wrong with pork?

You anti-American or something?
 
Didn't get to pull today, wasn't in the program :/

Meadows rows
25x2x8
50x8
85x8
100x8
110x4x8

Explosive BB row
185x5x6
Did these off of five inch mats, pausing on, the mats then exploding up, much like a Pendlay row.

DB pullover
55x3x12

BB shrug
185x10
205x10, 15
Three second holds

45° hyper
Elite fts orange light band x19, 30, 30

Core work:
Elevated side plank 30 seconds x2 sets per side

Abs hanging off of GHR
Bw x10
+10lb x3x10

Standing calves

Farmers walk
Handle +90# x25yd x6
 
Trained light chest today, exactly the same as last week.

The small addition of cardio already has my abs looking sharper... I don't think I'll be dieting too hard into summer.
 
aceroni said:
Didn't get to pull today, wasn't in the program :/

Meadows rows
25x2x8
50x8
85x8
100x8
110x4x8

Explosive BB row
185x5x6
Did these off of five inch mats, pausing on, the mats then exploding up, much like a Pendlay row.

DB pullover
55x3x12

BB shrug
185x10
205x10, 15
Three second holds

45° hyper
Elite fts orange light band x19, 30, 30

Core work:
Elevated side plank 30 seconds x2 sets per side

Abs hanging off of GHR
Bw x10
+10lb x3x10

Standing calves

Farmers walk
Handle +90# x25yd x6
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Solid session, man. What program are you following?
 
Trained arms yesterday


Rope push down ss seated db curl
12 // 8

Constant tension, used split straps for a pronated grip // slow negative and hard flex

BB curl ss overhead rope extension
8 // 10+5 partials

Constant tension

Cg pushup ss reverse curl
15 // 15

Pause with body on floor, explode up // curl up to just past 90°


Four rounds of each super set, as usual

Eight sets of eight stand calf ss dorsiflexion

Hanging leg raise 4x15

already a bit leaner from the two added cardio sessions, Idk if I commented on that.

Suppdate:
Using alphamine on off /low carb days, so about three times weekly.

Everything else is the same, only sups are Karbolyn (soon to be glycofuse), amino iv, and various pres
 
Trained legs today. Didn't squat, but started witty heavy RDL's. Got a video of my top set.

it was stupid brutal. I'll update in a little bit.
 
05/05/14 Legs

Super D set the hips
Foam roll everything
monster walk

Lying leg curls
12, 10, 8, 6

RDL
135x10
165x10
205x10
250x10
275x8
295x6
325x6

Used 45# plates working more of the top half of the range of motion. Focused on being explosive. I have a vid from the top set.

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After looking at it I think i could have sat back a tiny bit more. My head looks a little cranked, i think that's from the hoody, but that shouldn't be so bad either.
Anything else guys?

Narrow stance leg press super set with leg extensions
6px20 // 15
6p+25 x 15// 15
7p+25 x 10 // 15
8p x 8 // 15

the letter P represents the number of 45lb plates per side.
Focusing on slow eccentric, controlled concentric up to 3/4 lockout. Constant tension
The extensions were focused on the bottom half of the movement. Deep stretch, explode up to 3/4 lockout, slow negative.

Leg press ss leg extension
6p x 4 x 10 // 15

with thirty second quad stretches.
The leg press was done wide frog stance. bringing down to the safety pins, pausing on the pins, and exploding off of them.
Leg extensions were done with the top half of the movement, focusing on flexing the quads.

These 8 sets blew my quads up. It was painful.

Lunge
30# kb per arm x 10 steps per leg x 3 sets

Did these one leg at a time.
 
05/06/14 chest / delts

Super d set the humerus
elite fst band pullapart shoulder series
band over and backs
band overhead lat stretch
rumble roll medial delt, rear delt, triceps, lats, pecs

One arm supinating cable row
3x15

This wasn't anything hard, nor was it prescribed by John. I just wanted a pump in my lats before i pressed. It helps my irritated shoulders.

DB flat press
30x2x20
55x8
65x8
75x8
85x8
95x8,11, 10

Constant tension. Worked up to a hard eight then did AMRAP for two more sets.

Incline BB press
barx6
135x6
165x6
185x6
195x6
205x6

1" off chest to 3/4 lockout.
These were hard after the DB presses.

BB chain bench
Bar x 5
" +1c x 5
" +2c x 5
135 +2c x 5
115 +2c x 4 sets x 5 reps

The 135 wasn't as fast as I wanted it to be. So I bumped it down to get faster reps.
Video:
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I need to rig the chains a little better, but oh well. Critique?
I've been struggling with being consistent in my setup.

stretch pushups
BW x 15
" + 1 chain x 2 x 15

with 30second pec stretch

DB rear delt fly
25x4x15

DB lateral raise
20x4x12

Cage press
bar x 5
95 x 5
105 x 5
115 x 3 x 5

As you can see I tend to use a ton of feeder sets for my pressing. I've had a minor pec tear before and I like to make sure everything feels "right" before going up quickly.
 
Light conditioning today

Started with super D day after squats.

standing calves 8x8

Prowler:
Low handle 15 yards there and 15 yards back high handle x2

Low handle 10 there high 10 back x 7
Low handle 10 yards
High handle 30 yards

High incline fast walk on treadmill for ten minutes

Didn't put any weight on the prowler. It has rubber pads on the bottom of the skis, and I'm pushing it over turf with a ton of rubber chunks in it. that plus no grip wrestling shoes makes it a bitch.

if it's warmer out I'll use the regular prowler on the concrete with roughly 150lbs on it.
 
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