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Journey to Elite

I'm not dead, guys. Just had a ****ty couple of weeks. Hurt my hamstring doing lunges and missed some squat and pull sessions. Hit my opener on squat last week and will be doing mock warmups for timing purposes this week.
 
I just thought you were on sleepless baby duty. Hope that hammy heals up for you quick
 
Seeing as it's my last meet for awhile, I'm going to do this to have fun. My honey bear is competing as well and she should easily hit 850+ raw w/o wraps at 165. I'm still planning to hit over 1800 this meet and openers are pretty set for 645/512/616. Hell, just hitting those gives me a PR total and I know I have at least 20-30 more for each lift. I did have to go back to a size 44 brief as my 46s were too loose right now.
 
It's been a long time since I've done something like this, but here's a list of lifts/variations that I really believe that have helped to push my strength to a new level.

1. Snatch grip SLDL
I really and truly believe that these have taken my sumo deadlift to a new level. The grip variation is the secret sauce as it forces you to keep the torso braced throughout the movement and builds the **** out of the traps and stabilizing the lats. I also think these have helped to keep my shoulders health due to the extra strength and stability.

2. T-Bar rows (pronated grip)
I hadn't done these regularly for years, but brought them back into the rotation last year. When done with appropriate humeral and scapula position (elbows about 45 degrees and scap slightly addicted), these hit roughly the appropriate bench groove and help to strengthen the lats at that specific point.

3. Weighted Planks
These are the number one reason that 90% of my psoas issues have disappeared. The weight on the lumbar forces the psoas to work extra hard to stabilize the spine and teaches you how to brace the psoas to maintain the appropriate core position.

Something's that I have seen little to no carryover:

1. Good Mornings
Blasphemy, right? This is specific to my squat and deadlift style (ultra wide) and I have to keep a nearly erect torso with absolutely minimal flexion even in the hole. Have I scrapped them? Hell no, but I don't build my accessory training around them.

2. Kroc Rows
Fun to do, look cool, but haven't mattered at all on any of my primary lifts.

3. Standing Band/Cable crunch
Done for general core strength is one thing, but I haven't seen much of a carryover. The movement itself is so short (~6-8") and doesn't exactly train any position that you should ever be in during a lift.
 
Rodja said:
It's been a long time since I've done something like this, but here's a list of lifts/variations that I really believe that have helped to push my strength to a new level.

1. Snatch grip SLDL
I really and truly believe that these have taken my sumo deadlift to a new level. The grip variation is the secret sauce as it forces you to keep the torso braced throughout the movement and builds the **** out of the traps and stabilizing the lats. I also think these have helped to keep my shoulders health due to the extra strength and stability.

2. T-Bar rows (pronated grip)
I hadn't done these regularly for years, but brought them back into the rotation last year. When done with appropriate humeral and scapula position (elbows about 45 degrees and scap slightly addicted), these hit roughly the appropriate bench groove and help to strengthen the lats at that specific point.

3. Weighted Planks
These are the number one reason that 90% of my psoas issues have disappeared. The weight on the lumbar forces the psoas to work extra hard to stabilize the spine and teaches you how to brace the psoas to maintain the appropriate core position.

Something's that I have seen little to no carryover:

1. Good Mornings
Blasphemy, right? This is specific to my squat and deadlift style (ultra wide) and I have to keep a nearly erect torso with absolutely minimal flexion even in the hole. Have I scrapped them? Hell no, but I don't build my accessory training around them.

2. Kroc Rows
Fun to do, look cool, but haven't mattered at all on any of my primary lifts.

3. Standing Band/Cable crunch
Done for general core strength is one thing, but I haven't seen much of a carryover. The movement itself is so short (~6-8") and doesn't exactly train any position that you should ever be in during a lift.
Click to expand...

I will have to try the tbar rows again. Feel they are more specific over bb rows?

I also saw no increases from kroc rows other than an increase in tendinitis.

I will have to try snatch grip sldls. I have been enjoying the reg version.

Also get nothing major from gms.

Feel planks are better than the abs wheel? What kinda time frame/progression scale do you use on these?

Also dropped cable/standing crunches.
 
SweetLou321 said:
I will have to try the tbar rows again. Feel they are more specific over bb rows? I also saw no increases from kroc rows other than an increase in tendinitis. I will have to try snatch grip sldls. I have been enjoying the reg version. Also get nothing major from gms. Feel planks are better than the abs wheel? What kinda time frame/progression scale do you use on these? Also dropped cable/standing crunches.
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The humeral position from the T-Bar is closer to a bench setup than a BB row. I like both planks and the ab wheel. It's just harder to progress on the wheel unless you have a weighted vest. With planks, you just throw some more weight on your back or some extra time.
 
Went in and did some light squats (415) and pulls (~405). I did 3 doubles of each just to work on positioning and to make sure the chain is in order. Both felt like air and I'm feeling pretty damn good. The suit is definitely looser than before, but it may be a good thing as it was easier to get my knees in the proper position and the straps can always be cranked for more pop off of the floor.

Sidenote: I started supplementing with raw apple cider vinegar. It tastes freaking awful, but I feel amazing. Appetite is back with a vengeance to the point where it's like I'm high. That and any bloat is practically nonexistent. I've eaten 6 times today and I'm still hungry. I should've done this ages ago.
 
Rodja said:
Went in and did some light squats (415) and pulls (~405). I did 3 doubles of each just to work on positioning and to make sure the chain is in order. Both felt like air and I'm feeling pretty damn good. The suit is definitely looser than before, but it may be a good thing as it was easier to get my knees in the proper position and the straps can always be cranked for more pop off of the floor.

Sidenote: I started supplementing with raw apple cider vinegar. It tastes freaking awful, but I feel amazing. Appetite is back with a vengeance to the point where it's like I'm high. That and any bloat is practically nonexistent. I've eaten 6 times today and I'm still hungry. I should've done this ages ago.
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How does this help you?
 
218.8 fasted this morning. Had a light dinner and skipped breakfast to make weight. Should easily be 227 or so tomorrow.
 
Good luck!
 
Hell yeah congrats on the 500 club! Now pull triple bodyweight.
 
Blech. Went 3/9 for the day and only got openers. Nothing felt particularly off and I timed everything much better this round. Finished with 616/501/616.
 
Sorry to hear it, man. But... how much do you bench press again?
 
Haha. Yeah, that's the saving grace of the meet and was the sole main goal. Once I get the weight back on, it'll fit properly again.
 
Rodja said:
Haha. Yeah, that's the saving grace of the meet and was the sole main goal. Once I get the weight back on, it'll fit properly again.
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Sucks man. Gear deff adds a lot of variables to the equation. I'm super impressed by the guys who show up consistent.
 
Thanks for all of the support, fellas. It'll probably be until December before I compete again and I'm putting pen to paper soon. I know lots of SSB box squat will be in order because that's the perfect groove for my style and it'll make me stay erect.
 
Rodja said:
Thanks for all of the support, fellas. It'll probably be until December before I compete again and I'm putting pen to paper soon. I know lots of SSB box squat will be in order because that's the perfect groove for my style and it'll make me stay erect.
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I was the same way in gear. Really liked that bar. Can't wait to use it again soon.
 
4/13

Floor Press
225x3x3

Incline DB Fly
45x3x12

HS Row
135x3x12

Lat Pulls
200x2x10

Cable Row
200x2x12

Prone Rear Fly
45x3x15

Side Laterals
30x2x15

Quick little BS session. I really just felt like lifting or else I wouldn't have trained. Biceps are insanely tight and I could feel them tugging on the FP pretty hard. I'll be flossing those immediately. I have yet to sit down and make a plan, but I will be doing so this week. Lots of heavy core work, SSB, BSS, and new gear.
 
4/15

SSB Box Squat
262x3x3
312x2x3

SG SLDL
225x3x10

DB BSS
40x3x8

Hypers
+45x3x15

Seated Calf Raises
135x3x10

Donkey Calf Raises
400x3x15

Back on the grind. I'll likely change up the focus of this day to some sort of secondary squat day instead of deadlift day. I'm taking a small break from sumo and doing more work on my conventional pulls to strengthen the PC.
 
4/17

Bench
225x3x5

OHP
145x2x8
145x9

Pull-ups (neutral)/Band Facepulls (mini)
7/25
8/25
7/25

T Bar Row
180x3x12

Meadows Row
90x2x12

Machine Preacher Curls
110x15
110x2x12

Already starting to feel close to recovered. Played around with my foot positioning and discovered that bringing my feet closer together under the bench keeps solid contact with good leg drive. It also helps me to externally rotate my hips a bit more as well. I won't start ramping the training for another week or two as I still need to write it all out.
 
4/19

SSB Box Squat (46 Ace)
402x5x3

SSB GM
172x3x8

Unilateral LP
360x3x12

Seated Calf Raises/Hanging Leg Raises
115x3x12/3x12

Donkey Calf Raises/Planks
400x2x15/2x30

Surprisingly feel fantastic already and got in some good volume. It was kinda block inspired, but there wasn't a real plan for the day outside of technique work.
 
4/20

Dips (w/Ram)
Worked up to +90x12

Cable Rows
200x12
220x2x10

Lat Pulls
200x10
220x2x8

Incline DB Press
70x10
80x2x8

DB Pullover
60x10
70x10
80x10

Incline Rear Fly
50x3x15

It took the help of the Ram and some engineering to get into position, but I was finally able to do dips for the first time since Fall '13. This gives me another compound to add to the list for my main supplemental movements.
 
I didn't get the total I wanted, but I have a hell of a start on Summer. Who knows...I might even go for true abs showing through now.
 
Rodja said:
Invalid Link Removed
Progress pic. I've gotten relatively lean lately and am holding ~225 right now.
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You look great! ?
 
4/22

SSB Box Squat
352x3x5

Sumo Pulls
425x3x5

Seated Calf Raises/Planks
115x3x12/+45x3x30s

Feeling really good now. I'm hoping this phase of twice weekly squatting will get me over the hump.
 
4/26

SSB Box Squat (46 Ace; loose)
402x2x3
442x2x2
492x2x2 PR

Deficit Conventional Deads (3")
325x5
375x2x3

Uni LP
270x2x15
270x25

Hypers (+70#)/Donkey Raises
3x15/400x3x15

Ab Wheel
24 reps

Forgot to log Friday, but it was primarily uneventful outside of some bloodflow.

Today felt really solid. Moved up a good amount from last week as I didn't forget my belt like I did last Sunday. I was able to put on my briefs in 30s and they came off in probably 15s. I'll likely take a page from one of the olds that's a judge down here in Texas about just changing up the tightness of the briefs.
 
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