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Journey to Elite

Rodja said:
12/12

Bench
225x5x5

T Bar Row (neutral)
135x12
160x2x12

Bench (w/ 45s suspended by bands)
3x8

Close Grip Pull-ups/Blast Strap Ex
3x6/3x6

BB Curls
95x3x10

Prone Rear Fly
30x3x35

Pullaparts

Lots of stuff done tonight. Scapula wasn't set nearly as well today and did extra work to keep the area strong. Hadn't done the bench with weights suspended in a long time and they suck. A lot.
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Love doing suspended bench. I find it great to help with my shoulder stability. I usually suspend kettlebells off of my technique bar or bamboo bar. Never done it with plates. Do you find it better with plates?
 
juniorab said:
Love doing suspended bench. I find it great to help with my shoulder stability. I usually suspend kettlebells off of my technique bar or bamboo bar. Never done it with plates. Do you find it better with plates?
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All we have at our disposal is the plates instead of KB.
 
12/14 (beltless)

SSB Squat
275x5x3

SLDL
225x2x10
275x10

Farmer's Walk
90x2x50M

Sled Drags
140x2x75M

Donkey Raises/Ab Wheel
400x3x15/3x8

Not a terrible day. Did a moderate stance on the squats and I still hate the SSB with a passion. The SLDL were easier without a belt for some weird reason and my traps were fried by the end of the day. Starting my block format again tomorrow similar to what I did over the Summer.
 
12/15
Accumulation week 1, day 1

Speed Bench (+40# chain)
185x3x6

Meadows Row
115x3x12

Incline DB Fly
50x3x10

Supinated Lat Pulls
200x3x10

Incline DB Ex/DB Curls
35x2x12/50x8
35x14/50x8-drop-30x7

Rope Facepulls/Side Laterals
70x2x15/30x2x15

Band External/Internal Rotation (light)
2 sets

I hate the new bench that we have. The bad is way too soft and I slide all over the place. Going to have to get a new pad installed before I get deeper into the heavy training. Did lots of volume for the delts to get some more mass in the area (a constant struggle for me) and to avoid shoulder issues. AC has been fine for awhile now; it's mainly a supraspinatus issue for now.
 
We just got a Forza pad cover and it rocks. Just staples on. Can always grab some kitchen drawer mats in the meantime.

Crap ton of work today, man.
 
Sean1332 said:
We just got a Forza pad cover and it rocks. Just staples on. Can always grab some kitchen drawer mats in the meantime. Crap ton of work today, man.
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That's what we used to have...it's like the black web stuff you use to open a jar, not that I ever had trouble opening a jar bc I'm a bad boy :D

Edit: I thought you were talking just the surface. NM
 
Sean1332 said:
We just got a Forza pad cover and it rocks. Just staples on. Can always grab some kitchen drawer mats in the meantime. Crap ton of work today, man.
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Any idea what kind of padding they use? The cover isn't terrible, but the padding is softer than dough. I can't get my traps set on it.
 
Rodja said:
Any idea what kind of padding they use? The cover isn't terrible, but the padding is softer than dough. I can't get my traps set on it.
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Ah we just used the padding from the original bench (elite fts) but used the Forza cover. I'm sure they sell pads as well though.
 
Rodja said:
It's a Texas Strength Systems bench. I like everything sans the pad.
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Did you buy it direct from them or through a dealer? Some of my customers have had the same issue with not liking the density of the padding on some of their equipment. I've phoned my vendors up and told them that my customers would like a different density of padding, and they'll make a whole new pad up with a specific density for them at no charge. Might be worth a shot for ya.
 
juniorab said:
Did you buy it direct from them or through a dealer? Some of my customers have had the same issue with not liking the density of the padding on some of their equipment. I've phoned my vendors up and told them that my customers would like a different density of padding, and they'll make a whole new pad up with a specific density for them at no charge. Might be worth a shot for ya.
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Gym owner bought it. I'll ask him tomorrow. Good idea.
 
Rodja said:
My main reason for not getting it is that it's bigger than a competition pad and don't won't to be thrown off at a meet. Using a fresh pad at my recent meet without a doubt helped me to stay locked in on bench.
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Might be besr in the offseason and then switch to a comp pad near the meet. I understand your concern completely, but at the same time I really like how my shoulders feel after I bench on a fat pad.

I had a weird pad at a meet once, but I benefited because it was the best pad I ever used. It was a piece of wrestling mat covered with a good, grippy cover.
 
herderdude said:
Might be besr in the offseason and then switch to a comp pad near the meet. I understand your concern completely, but at the same time I really like how my shoulders feel after I bench on a fat pad. I had a weird pad at a meet once, but I benefited because it was the best pad I ever used. It was a piece of wrestling mat covered with a good, grippy cover.
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The solution is easy: buy another competition bench and a Fat Pad. Need $1500 now.
 
I love the fat pad...only problem is it is easier than the comp bench, so I only using it for secondary exercises and stuff. If I'm doing paused bench I use the comp bench. It does feel great as Herder said(IMO).
 
12/17
Accumulation Week 1, Day 2
All beltless

Speed Pull (sumo)
315x3x6

SSB Box Squat
262x2x3
312x3x3

SSB GM
172x3x8

DB Farmer's Walk (w/FG)
70x2x35M

Standing Band Crunch (avg doubled)
4x10

Planks (+35#)
2x30s

Lots of work and still felt really good at the end. Had to do DB walks as the alley was completely dark and I couldn't see **** and they were much worse with the FG compared to the actual handles.
 
I'm picturing you carrying heavy dumbbells down a cold, dark alley lol.

Good work, rodja. Interested to see where this training cycle takes you after how well the last one treated you.

Also how do you add weight for planks? Please don't say chains.
 
liftandswim said:
I'm picturing you carrying heavy dumbbells down a cold, dark alley lol. Good work, rodja. Interested to see where this training cycle takes you after how well the last one treated you. Also how do you add weight for planks? Please don't say chains.
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I had someone place a plate on my back. Definitely keeping those in the rotation as I was trembling within 15s.

****...forgot to add that my sumo was done with double overhand.
 
liftandswim said:
Gonna give those a shot. Need something to challenge my core
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This past meet showed me how much I really need to strengthen my core. I tend to slack on the ab and lower back training in terms of intensity as I get closer to the meet. I figure if I get my work capacity higher during this accumulation phase, it'll be easier to handle all of the geared training and have enough energy to still hit the assistance work.
 
Rodja said:
This past meet showed me how much I really need to strengthen my core. I tend to slack on the ab and lower back training in terms of intensity as I get closer to the meet. I figure if I get my work capacity higher during this accumulation phase, it'll be easier to handle all of the geared training and have enough energy to still hit the assistance work.
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Same here, more or less. At the end of a training session I'm too beat to hit the additional core work I need. Going to be more diligent next raining cycle
 
Rodja said:
This past meet showed me how much I really need to strengthen my core. I tend to slack on the ab and lower back training in terms of intensity as I get closer to the meet. I figure if I get my work capacity higher during this accumulation phase, it'll be easier to handle all of the geared training and have enough energy to still hit the assistance work.
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This is the biggest challenge in geared lifting. I had to cut back on my workload after the first 4 weeks of my training cycle.
 
SweetLou321 said:
This is the biggest challenge in geared lifting. I had to cut back on my workload after the first 4 weeks of my training cycle.
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I've got to figure out something even if it's splitting up the training session into two segments throughout the day. Doing just some light GM and hyperextenions isn't cutting it. I also don't have access to a reverse hyper or GHR. There's a gym relatively close by that has them both, but I cannot stand the place or the owners.
 
Rodja said:
I've got to figure out something even if it's splitting up the training session into two segments throughout the day. Doing just some light GM and hyperextenions isn't cutting it. I also don't have access to a reverse hyper or GHR. There's a gym relatively close by that has them both, but I cannot stand the place or the owners.
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Are you fussy with what type or kind of GHR you use? I may be able to help you out if you're not overly picky.
 
juniorab said:
Are you fussy with what type or kind of GHR you use? I may be able to help you out if you're not overly picky.
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I'd have to see it mainly. I'm not a brand snob or anything like that. Main things are the foot plate and the thigh pad area.
 
Rodja said:
I've got to figure out something even if it's splitting up the training session into two segments throughout the day. Doing just some light GM and hyperextenions isn't cutting it. I also don't have access to a reverse hyper or GHR. There's a gym relatively close by that has them both, but I cannot stand the place or the owners.
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Id personally lay it out like this given your equipment

Deadlift
Banded/cable pullthroughs rotated every 3 weeks
Heavy abs
Gpp/conditioning

Squat
3 week waves (a)
Gms w/ chains
Unilateral leg work
Oblique work

3 week waves (b)
Unilateral leg work
Hypers
Oblique work

Id just change bars on gms every wave and loading for hypers (straight weight or bands)
 
I don't know if he'll be able to get you a better deal (although I'd bet he can).

But I have this one, and it might be worth considering.

Invalid Link Removed
 
SweetLou321 said:
Id personally lay it out like this given your equipment Deadlift Banded/cable pullthroughs rotated every 3 weeks Heavy abs Gpp/conditioning Squat 3 week waves (a) Gms w/ chains Unilateral leg work Oblique work 3 week waves (b) Unilateral leg work Hypers Oblique work Id just change bars on gms every wave and loading for hypers (straight weight or bands)
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Toggle between A and B after each three week wave?

What do you like for oblique work? The home GHR isn't terrible, but might as well spend a little extra and get one for the crew.
 
Rodja said:
Toggle between A and B after each three week wave?

What do you like for oblique work? The home GHR isn't terrible, but might as well spend a little extra and get one for the crew.
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Yeah id toggle between them, the b wave would allow you to make unilateral work a bigger priority and less compression. I rotate between side bends and landmines personally.

Yeah i hear you on the home ghr, and agree with it.
 
12/19

CG Bench
225x3x5
245x2x3

T Bar Row (pronated)
180x3x10

Incline DB Press
70x10
80x2x8

Cable Row
200x12
220x10
230x10

Wide BB Curls
85x3x10

Incline Tate Press/Prone Rear Fly
40x3x10/40x3x15

Pullaparts
2x25

Random ab and RC work

CG was done closer than precious grip (half thumb away from smooth now) and I touch roughly at the same place as my geared bench. It's a little difficult to keep the shoulder stable with that narrow of a grip, so I may play around with it slightly. I'd like to ideally find the happy medium between similar groove and stability in the shoulder. Hitting lots of volume for hypertrophy since the intensity is low at the moment.
 
If this doesn't have a simple answer just let me know, but can you give me the quick and dirty on pronated vs supinated vs neutral grip when it comes to back/lat movements?
 
liftandswim said:
If this doesn't have a simple answer just let me know, but can you give me the quick and dirty on pronated vs supinated vs neutral grip when it comes to back/lat movements?
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Mainly for variety more than anything. The lats and upper back are highly complex and hitting them from as many angles as I can helps with balance. I'm a little more anal than most in that I always try to incorporate two different hand positions during each upper body session.
 
Rodja said:
Mainly for variety more than anything. The lats and upper back are highly complex and hitting them from as many angles as I can helps with balance. I'm a little more anal than most in that I always try to incorporate two different hand positions during each upper body session.
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I'm with you, pulling to different spots, changing grip width and pronation/supination. Always have. I used to do five sets of each exercise with a different grip every time.

I also had the same trouble you had with the very close grip. I'm thinking of doing board work with the grips that are too narrow to touch with good shoulder positioning.
 
liftandswim said:
Thanks. I love bro-dybuilding the back and lats.
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Even though it's powerlifting, that is the best approach to the assistance lifts. Feel the muscle and work it.
herderdude said:
I'm with you, pulling to different spots, changing grip width and pronation/supination. Always have. I used to do five sets of each exercise with a different grip every time. I also had the same trouble you had with the very close grip. I'm thinking of doing board work with the grips that are too narrow to touch with good shoulder positioning.
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My thoughts exactly. A 1-board should be plenty.
 
Rod, any idea why my left elbow naturally wants to tuck and my right elbow wants to flare when I'm benching heavy? It happens when I get to ~ 70% 1rm.
 
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