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Hanging out on the Westside

12/4

Transmutation Week 1, Day 1

1-board
315x3x2 PR
6 reps

CG Incline
205x4x2
205x5
13 reps

HS Rows/Facepulls
160x12/15
160x12/15
160x12

I've been doing a lot of reading regarding bench grip width and, coincidentally, Wendler wrote a bench article that touched upon pros/cons of width. I have long arms for my frame (~5'10" with a 6'2" reach), so I naturally assumed a wider grip and a shorter ROM would be in my best interest. However, according to Wendler, this is not ideal for someone who struggles at the bottom, which I do. I moved my grip from the legal maximum to having my ring finger on the rings. I felt tighter and more stable even with a bad handoff and I hit a solid PR. My triceps were fried afterwards and I was weaker on incline, but not a big deal.
 
Nice, Rodja. I am using ring fingers on the rings as well. Train with pinky on the ring, though, but that's ok (because I do either lots of DB work or other stuff that should make me strong from the chest).
 
12/5
Transmutation Week 1, Day 2

Sumo 505x2
525x4 PR
6 reps

Cambered Low Box Squats (2" below parallel)
365x4x2
8 reps

Ab Wheel
30 reps

Hit a huge DL PR today. The plan was to hit a double on 525, but I hit a nice groove on my last set and went for it. I had another one in the tank, but I never go to failure on deads. I was exhausted afterwards, though, and it did lower a bit of my strength for the rest of the session.
 
Rodja said:
12/5
Transmutation Week 1, Day 2

Sumo 505x2
525x4 PR
6 reps

Cambered Low Box Squats (2" below parallel)
365x4x2
8 reps

Ab Wheel
30 reps

Hit a huge DL PR today. The plan was to hit a double on 525, but I hit a nice groove on my last set and went for it. I had another one in the tank, but I never go to failure on deads. I was exhausted afterwards, though, and it did lower a bit of my strength for the rest of the session.
Click to expand...

Congrats on the PR, that's quality
not going to failure on deads is always a smart move man, I commend you
 
12/7

Transmutation Week 1, Day 3

Bench (shirted)
405x2 2-board
425x2 2-board
425x1 1-board
5 reps

OHP
145x6x4
24 reps

Pullups
BWx5
BW+20x5x4
BW+40x4-drop-BWx5

Pressdowns
90x15
110x10
110x10

First time in a shirt in awhile and it felt a bit odd. I know I'm about 8-10lbs heavier right now and that changes the game, but everything felt so much easier than I remember. I was able to stay much tighter than previously, which I attribute to bringing in the grip, and it had great carryover. The weight were kept at a manageable percentage as both my weight, which changes the tightness of the gear and the groove, and my grip has changed since my last shirted effort.
 
12/9

Transmutation Week 1, Day 4

SSB (straps down)
435x2
460x1x2
460x2
6 reps

Rack Pulls
425x5
475x5
515x4
14 reps

DB Shrugs/Standing Cable Crunches
100x15/100x15
100x15/100x15
100x15/100x15

DB Side Bends
60x15x2

Day was thrown off from the beginning. I didn't feel bad, but I mistimed the session and lost focus.
 
12/11

Transmutation Week 2, Day 1

Close Grip (2-board)
275x7
315x6 PR

Unilateral HS Rows
145x10
170x10x3

Rope Pressdowns/Facepulls
70x12x3/90x10x3

The plan was to hit CG incline, but I couldn't find my groove on it and decided to switch. I was a bit hesitant to do full CG since the strain a few weeks back, so I threw made it a 2-board press. Also, my more narrow grip on bench requires more triceps strength and it's just all around easier on the shoulders.
 
Rodja said:
12/11

Transmutation Week 2, Day 1

Close Grip (2-board)
275x7
315x6 PR

Unilateral HS Rows
145x10
170x10x3

Rope Pressdowns/Facepulls
70x12x3/90x10x3

The plan was to hit CG incline, but I couldn't find my groove on it and decided to switch. I was a bit hesitant to do full CG since the strain a few weeks back, so I threw made it a 2-board press. Also, my more narrow grip on bench requires more triceps strength and it's just all around easier on the shoulders.
Click to expand...

Funny man I actually went in today and hit some close neutral grip incline bench with a Swiss Bar. I too strained my Pec a few months ago and this was the first time I pressed since.

Honestly rodja if you have access to the Swiss bar I'd use it, it's the most comfortable my shoulder and pec tie in seem to really agree with it
 
aceroni said:
Funny man I actually went in today and hit some close neutral grip incline bench with a Swiss Bar. I too strained my Pec a few months ago and this was the first time I pressed since.

Honestly rodja if you have access to the Swiss bar I'd use it, it's the most comfortable my shoulder and pec tie in seem to really agree with it
Click to expand...

I don't have access to a Swiss bar, unfortunately.
 
12/12

Transmutation Week 2, Day 2

Sumo (+80# chains)
465x2
505x2
525x1 (barely locked it out; grip was failing)

Low Box Squat (doubled green bands)
315x2x7

Standing Cable Crunches
100x15
120x15x3

DB Side Bends
50x15x2

First time I've done ME with chains, so everything I did on them was a PR. I was hoping to get a bit more and I could if I strapped, but I am in the middle of an overreaching phase and need to be a tad cautious with my recklessness right now. I'll be shirting up tomorrow along with breifs and suit bottoms on Sunday before hitting a deload and testing myself.
 
12/14

Transmutation Week 2, Day 3

Bench
405x2 (2-board)
425x1 (2-board)
455x2 (3-board)
5 reps

Neutral Pullups
BW+20x6
BW+40x5 PR
BW+40x4-drop-BWx6
21 reps

Kroc Rows
145x15

Tate Press/Seated DB Cleans
40x12x4/20x8x4

Pressdowns
100x15-drop-70x15

As I expected, my speed was terrible today, but that was the goal for the day. I knew that the tailend of this week was going to blow and today definitely met that criteria. Strength and stability wasn't bad, but my triceps didn't have that burst that they had last week and during all of my raw training. Squat day on Sunday is going to be rough, but I will put forth my best effort and hope for the best.
 
Obviously not trying to get you to settle for less, as it were, but supposedly with block it's ok if some of the lifts suck ass and if you tank some things during it. So still, shoot for a good number, but remember what you're after: the platform numbers :)
 
Torobestia said:
Obviously not trying to get you to settle for less, as it were, but supposedly with block it's ok if some of the lifts suck ass and if you tank some things during it. So still, shoot for a good number, but remember what you're after: the platform numbers :)
Click to expand...
Oh, I know. I'm intentionally overreaching right now and I fully expected for this week to end badly.
 
12/16

Transmutation Week 2, Day 4

SSB Low Box Squat (+80# chain)
420x2
460x1x3
5 reps

SLDL
145x10x4

Rollouts
BWx10x4

Session was absolutely awful. No burst off of the box and technique was not very good. However, this is exactly what I wanted as it means that I have successfully overreached to now deload and then hit some new PRs.
 
12/18

Deload Day 1

CG Incline
135x8x5

Neutral Pullups
BWx5x5

Flat DB Press
60x10x4

Pressdows/Pullaparts (mini)
70x15x3/15x3

Simple deload RE session. Resisted temptation to actually push some weights around in order to channel everything into next week. One thing I did notice is that my mid traps and rear delts have a very high number of adhesions and tightness compared to usual and I need to spend the whole week addressing this in order to prevent it from becoming an issue down the road.
 
12/19

Deficit Deads (4")
405x2x5

Elevated Dead (4")
455x3x2
495x3x2
495x5

SLDL
315x10x3

Standing Cable Crunches
100x15
120x15x3

Well, I know this whole week was designated as a deload, but I felt fantastic all day and the weights were moving very fast. I didn't go all-out to not hammer my CNS, but I applied some submaximal techniques and focused on some solid rep work and hammered nearly every portion of the deadlift, which has been stagnant for awhile. I haven't done deficits in ages and finally got some platforms to elevate myself and made sure to hold my arch and flare throughout. I am hurting today and I had to use straps on the last set of elevated pulls after I ripped off a callous.
 
12/21

CG Floor Press
235x5x3

OHP
145x7
165x4
135x8

Meadow's Row
115x12x3

Rope Pressdown
60x12x4

Decent enough session. Decided to throw in the Meadow's to switch things up and my lumbar is still tight and sore from Wednesday.
 
Rodja said:
12/21

CG Floor Press
235x5x3

OHP
145x7
165x4
135x8

Meadow's Row
115x12x3

Rope Pressdown
60x12x4

Decent enough session. Decided to throw in the Meadow's to switch things up and my lumbar is still tight and sore from Wednesday.
Click to expand...

Meadow Rows are pretty freakin awesome?

For CG floor press, do you use your elbows as a "stop" as in, when they touch the ground you begin to press?
 
Distilled Water said:
Meadow Rows are pretty freakin awesome?

For CG floor press, do you use your elbows as a "stop" as in, when they touch the ground you begin to press?
Click to expand...

I do them similarly to a box squat where I stop on the floor and then press. I've been trying to work on my raw upper-body speed with floor presses. My speed sucks and my grip takes the bar to ~1/2 board. I switched grip on my benching to my ring finger on the ring to take stress off of my pecs and to take advantage of my triceps strength.
 
One, I love meadows rows.
Two, do your hips ever get beat up from squatting and pulling wide and sitting back in the squat?

I've been working in a Lab where I spend a lot of my time seated and I have found my groin has gotten incredibly tight. I notice it especially when I sit back as much as possible

Edit: a personal trainer and powerlifter friend of mine thinks it could be my labrum
 
aceroni said:
One, I love meadows rows.
Two, do your hips ever get beat up from squatting and pulling wide and sitting back in the squat?

I've been working in a Lab where I spend a lot of my time seated and I have found my groin has gotten incredibly tight. I notice it especially when I sit back as much as possible

Edit: a personal trainer and powerlifter friend of mine thinks it could be my labrum
Click to expand...

Same problem here man....
 
Tightness in the hips/adductors could be a myriad of issues, but if it was a labrum, it would be very obvious. It's more likely an impingement in the area and some slight imbalance.
 
Rodja said:
Tightness in the hips/adductors could be a myriad of issues, but if it was a labrum, it would be very obvious. It's more likely an impingement in the area and some slight imbalance.
Click to expand...

Yeah the least I can do is just keep on the mobility work and lay off wide squats for a while I should be fine..
Just going to do narrow stance, front squats, deads, hex deads instead
 
Yeah mine really doesn't feel bad until I squat wide and actually reach my ass back as far as possible
 
Most people are not going to have the groin and hip mobility to squat wide and pull sumo, especially if you're doing 405+ on each. I've gotten to the point now where I brief up at 225-315 depending on the week.
 
12/23

Squat
420x2
475x2
515x2

SSB Good Morning
160x10
210x10x2

Ab Wheel/Back Raises
BWx10/BWx15
BWx10/BWx15

De/Underload week is now complete. Today was the best that I've felt while squatting in a long time and my knee is finally getting it's strength back. This week will probably not be the 1RM week that I was hoping for since the holidays have reduced the crew on the two ME sessions, but I will be looking to set some PR whether it be weight and/or reps.
 
Yeah actually a friend of mine had a squat suit that he actually cut into a pair of briefs, was going to toss them to me for 10$.. Maybe i should check that out for heavier squats.
 
12/24

RE Upper

Bench
275x5x4

Neutral Pullups
BWx7
BW+20x6x2
BW+20x5

Dips
BWx15x3

Tate Press/Seated DB cleans
35x15x2/20x8x2

Had to train this morning instead of tomorrow afternoon because of the holiday and decided to bang out some rep work since I will have an extra day of rest between now and my ME work. Getting my bench up to a decent level, but am struggling with maintaining my tightness throughout the set due to some upper back issues.
 
Looks good in here man. With gear I can squat and pull wide pretty well tho. I usually brief up or suit up around 315 tho.
 
SweetLou321 said:
Looks good in here man. With gear I can squat and pull wide pretty well tho. I usually brief up or suit up around 315 tho.
Click to expand...

My stance is the width of the bar while in gear when I am pulling, but my shins are on the rings when I'm raw. It's about the same for squatting, but a bit more narrow.
 
Rodja said:
My stance is the width of the bar while in gear when I am pulling, but my shins are on the rings when I'm raw. It's about the same for squatting, but a bit more narrow.
Click to expand...

My stance only moves out about half an inch in gear. I prefer the leverages I have at that width. Same with squats. Your hips are better than mine good sir.
 
SweetLou321 said:
My stance only moves out about half an inch in gear. I prefer the leverages I have at that width. Same with squats. Your hips are better than mine good sir.
Click to expand...

I've been able to do the Chinese splits for as long as I can remember. While I was training raw, it was actually problematic as I would try to go too wide and this lead to frequent impingements and was also the reason I pulled conventional for the first 4-5 months this year. This phase of training that I've been doing has shown me that I have many weaknesses in my chain that I need to address before I can expect any major increases in my total.
 
12/26

Deficit Pulls
315x2
365x2x4

Elevated Pulls
405x3x2
455x3x3

Cambered Box Squats
275x3x7

Walking DB Lunges
55x12x4

Ab Wheel
BWx10x4

Good session. Felt really lethargic going to the gym, but was able to flip a switch and lock in once I started pulling. I feel like I'm really getting some benefitting from the deficit pulls in terms of regaining some hip mobility, specifically relieving some impingement in my right hip flexor. Still going to take it somewhat easy for the rest of the week since the crew is smaller because most of the people are out of town and shooting for a 1RM on squats isn't a safe idea with only 1-2 people.
 
Rodja said:
12/26

Deficit Pulls
315x2
365x2x4

Elevated Pulls
405x3x2
455x3x3

Cambered Box Squats
275x3x7

Walking DB Lunges
55x12x4

Ab Wheel
BWx10x4

Good session. Felt really lethargic going to the gym, but was able to flip a switch and lock in once I started pulling. I feel like I'm really getting some benefitting from the deficit pulls in terms of regaining some hip mobility, specifically relieving some impingement in my right hip flexor. Still going to take it somewhat easy for the rest of the week since the crew is smaller because most of the people are out of town and shooting for a 1RM on squats isn't a safe idea with only 1-2 people.
Click to expand...

So you're saying the deficit pulls are helping your hips??
Are you pulling sumo, and are you wearing briefs?
I'm only asking because I just thought deficit pulls would bother my already aching hips
 
I always pull sumo and I was wearing my suit bottoms. My hips have felt better since I implemented them because it has really reinforced my technique in terms of pushing out on the feet and really keeping my hips low.
 
Rodja said:
I always pull sumo and I was wearing my suit bottoms. My hips have felt better since I implemented them because it has really reinforced my technique in terms of pushing out on the feet and really keeping my hips low.
Click to expand...

Actually a friend of mine has a suit that he tore into a pair of briefs, and was going to sell them for twenty
Bucks.
The thing is that I don't squat or pull sumo but I do squat decently wide, and I pull conventional.
i'm thinking I could probably use them for protecting my hips during ME squats..

What do you guys think?

i apologize i didn't mean to derail the thread I just figured this would be a good bunch of people to consult
 
aceroni said:
I appreciate the quick feedback sir. that is what the gym owner was telling me, I just figured I'd get a few more opinions

.. And for twenty bucks you can't really go wrong
Click to expand...

Enjoy the ride. Gear is such a fun ride, but it is very challenging mentally. There are days where the gear works against you, but the PRs that you set make it well worth it.
 
Thanks man. I'm not intending to get a full squat suit or anything of that sort just yet. I just really want to feel these briefs out, see if they help me out.
My only thought with them is that hopefully they wont push my stance out too far, to the point that i lose quad involvement.
 
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