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Journey to Elite

Sean1332 said:
Odd, the page doesn't show up anymore. If you google "lifter rankings and spf" the link shows up but says access denied, even with a login.

The other day, they posted that they'd no longer accept lifts from SPF.

But, since that page doesn't show anymore, maybe they removed the post.
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That would be odd considering one of the dudes I train with has his numbers listed on PLwatch from his SPF meet in December.
 
Rodja said:
That would be odd considering one of the dudes I train with has his numbers listed on PLwatch from his SPF meet in December.
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They said it just within the last couple days but they just now went back on their decision today. Posted through FB like 5 min ago

Invalid Link Removed
 
Sean1332 said:
They said it just within the last couple days but they just now went back on their decision today. Posted through FB like 5 min ago

Invalid Link Removed
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I think it was a good call to reverse their decision. Some of this **** wouldn't exist if it weren't for the Internet. It's amazing how some of the strongest people on the planet are also amongst the most insecure.
 
Sean1332 said:
That's weird that PLwatch won't accept SPF anymore
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I think by weird you mean "**** Chris Papillon". Since when did his whiny opinion count for anything.

Edit: Johnny Vasquez must have gotten scared when Iron Mafia said they'd make their own site for free and sink PLwatch
 
herderdude said:
I think by weird you mean "**** Chris Papillon". Since when did his whiny opinion count for anything.

Edit: Johnny Vasquez must have gotten scared when Iron Mafia said they'd make their own site for free and sink PLwatch
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Does anyone like him? I met him at a meet in Austin a couple of years ago and he was not the friendliest person.
 
I see people raving about him "oh he's soooo dedicated to this sport, skipping a court date he was subpoenaed to so he could compete"
 
Rodja said:
Does anyone like him? I met him at a meet in Austin a couple of years ago and he was not the friendliest person.
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I can't imagine anyone does, but he had Johnny's ear for a day.
 
Sean1332 said:
I see people raving about him "oh he's soooo dedicated to this sport, skipping a court date he was subpoenaed to so he could compete"
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WOW really?? So dummies like him?
 
3/24

Speed Day

Squat
235x5x3

Sumo
315x5x2

Conventional
315x2x5

Back Raise (on GHR)
3x15

Abs

Ugh. This is going to be a rough adjustment with the new rotation. I had a little less pop and my hips were off. I had to cut one of the sets of conventional as my lower back wasn't having it after the other beltless movements. Need to make my core stronger.
 
3/25

Speed Bench
185x6x3

CSR (wide)
135x3x12

Cable Row
220x3x8

Incline Fly
45x3x15

Facepull/JM Press
3x15/3x15

It took a few sets to warmup my legs and get them loose, but the speed bench felt so effortless. I didn't feel like I was pressing the bar at all; my speed and "pressing" was from my legs and lats. That's when I know I'm in the groove. I'm training frequently right now than in accustomed to and more than I'd like. Next week will be adjusted with less frequency.

Oh, I got my MFing briefs today!! They're going to be a TIGHT fit.
 
3/27

Box Squat
235x5x3

SSB GM
185x3x8 PR (volume)

Abs

As is, the 42 brief wasn't happening on this day. Ended up being heavier than expected and they weren't going to fit. I didn't soak or stretch them, though, and the material will stretch. Decided to take this week as a deload since the gear wasn't going to happen, but the volume PR on GM was a nice bonus.
 
3/30

Bench (Ram)
275x3
315x3
365x1
Add 52 Ace
2-board
405x2
455x2
495x2
495x1 (bad setup)

Incline Tate Press/Blast Strap Rear Fly
45x3x8/3x10

Front/Side
20x3x20/35x3x15

Rope Pressdowns
70x3x12

Not as good of a day as last week from a pop perspective. I couldn't get my mid traps locked into the setup. Either way, I got the numbers I wanted this day and the total volume.
 
We have 2 different size Rams at the gym - you think there's any benefit to incorporating them for a cycle for a strictly raw guy over a slingshot?

I feel like form would change too much but having no experience in it I was just curious on your thoughts.
 
Hyde said:
We have 2 different size Rams at the gym - you think there's any benefit to incorporating them for a cycle for a strictly raw guy over a slingshot?

I feel like form would change too much but having no experience in it I was just curious on your thoughts.
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The Ram sits higher on the arm and the tuck isn't as hard as with a SS since it's design is different. I wouldn't use them throughout an entire cycle, but great for overload whether it be weight or reps.
 
3/31
Speed Day

Box Squat
235x5x3

Sumo
315x5x3

Conventional
315x3x5

GHR
75 reps (4 sets)

Abs

My hips were firing today on all cylinders. Each set had great pop and I kept a fast pace. That may or may not be a rep total for GHR, but I'm going to start tracking total volume and try to best it each week. Either way, it definitely hit my hammies hard.
 
4/2

Speed Bench
185x6x3

CSR
90x3x15

Blast Strap Ex
15
Add 15# chain
2x12

Machine Preacher
100x2x15
100x15-drop-60x15

Facepull
80x3x15

RC

Need some feedback, fellas. Split has obviously changed, but can't decide how to structure the rest of my week. My lower ME is on Sunday and upper ME is Wednesday. Those cant be moved/changed. I'm debating on doing this:
Sunday-ME Lower
Monday-Lats and Upper Back
Tuesday-Off
Wednesday-ME Upper (heavy triceps)
Thursday-DE Lower
Friday-Off
Saturday-DE Upper

My main thing is where to place my heavy lat work. Maybe throw it in on ME lower days and upper back on DE lower? Kinda taking a page out of Westside's with that thought process.
 
Rodja said:
Not so much the lifts themselves, but the rep range and intensity. I hit lats one day really heavy and one bro day per week. The bro day is not half as taxing.
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See, for me the lifts make a big difference.


I could easily hit some heavy cable/db work after ME, but a BB Row isn't happening.


My low back would be fried before even starting on that.
 
jimbuick said:
See, for me the lifts make a big difference.


I could easily hit some heavy cable/db work after ME, but a BB Row isn't happening.


My low back would be fried before even starting on that.
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I took out BB row for that reason. The benefit:risk was too off for my liking. I've grown quite fond of the CSR since finding the proper footing on it. I can fry either my upper back or my lats depending on the grip. I give these partial credit for helping my shoulders stay healthy for the last six months or so. There's still some crap that I could work out, but this is the most "functional" my shoulder has been while lifting heavy in a LONG time.
 
Soundz like you're on the right track. Throw in a little lat work every day you're in the gym but leave one day fir heavy, likely as Jim and Sean suggested.
 
I have to do very heavy work on upper days - if I've squatted or pulled heavy I only have the gas for some bro work, and if I did a dynamic day truly I'm likely even more gassed. If I am willing to take 10 minutes to just collect myself it's still on the table probably on DE Lower but ME lower days I just kiss it goodbye.
 
Hyde said:
I have to do very heavy work on upper days - if I've squatted or pulled heavy I only have the gas for some bro work, and if I did a dynamic day truly I'm likely even more gassed. If I am willing to take 10 minutes to just collect myself it's still on the table probably on DE Lower but ME lower days I just kiss it goodbye.
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ME lower was never really an option. It's hard enough to mentally amp up after benching in a shirt. Squatting in gear, especially this pair of briefs which I BARELY got off, zaps me of energy. DE lower will feel weird, but it may be my best option for the time being.
 
4/3

SSB Box Squat (42 Jacks; Outlaws)
442x2x3
492x3x2

Abs

I decided to give the 42 briefs another shot. I didn't intentionally bloat up today since I likely won't be bloated at the meet (I can't eat much prior to squats that early). It took about 15 minutes to get into them and twice as long to get our, but I've forgotten how new, fitted gear feels. You can read that as I forgot how much it ****ing sucks getting the things off and on. I was zapped after this and barely had the gas for abs.

I'm going to have to take a basketball to the right thigh. It bound up and kept me from getting them off for several minutes.

Then, I get home to check the mail and this is when the day for interesting. I received a box from Ano, owner of Metal. I didn't order anything from them directly or even contact them so I was highly confused. I open it and inside is a brand new ****ing pair of 42s!! I guess I was Metal's 1000000th customer or something.
 
Holy **** that's awesome! Now you have a back up pair.
 
4/4

CSR
135x12
160x3x8

HS High Row (supinated)
90x3x10

HS Row (neutral)
180x3x10

Blast Strap Rear Fly
3x10

Pullapart series

RC work

Got what I wanted today. A lot of intensity and a lot of blood to the area. The area started to fatigue towards the end as I usually don't have this much dedicated to it, but that'll change as I become more used to the volume.
 
I'd just do it as you have been, I honestly don't feel my upper back work taxes my lower body lifts the next day. But I've had an all over the place schedule for training for a long time so it's likely I'm just use to whatever.
 
Hyde said:
glad this isn't just an IL thing. People are offensive in gyms everywhere I see
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Of course! One guy at my gym has ten or fifteen different ways to say it. Including one arm curls for the one arm girls. Dude took what Layne said about trolls never talking shyt in person so he went up to him at a restaurant at the Arnold and told him fck you and fck science. It was a big hit with everyone except Layne's wife.
 
Hyde said:
Cuz fck science
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You know a dude can't be serious when he says fck science.

Edit: Well, I say that but we have a couple Texans in this log who have probably met such folk.
 
4/6
Bench
495x2 (2-board)
Invalid Link Removed
455x2 (1-board)
Invalid Link Removed

Biceps/Triceps

Pullaparts

Couple of things today. I went to middle finger on the ring instead of ring finger. Felt wonderful warming up with the Ram, but something was off once I put on the shirt (hence, the wobbly handoffs). That being said, part of it is I need to just ****ing tighter especially in my legs.
 
Rodja said:
herderdude SweetLou321

Rip it apart for me.
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First: your hand off guy sucks. That is how to NOT hand off to someone if gear invade anyone was wondering.

Second: have the board dude pull the shirt and belt as you set up so it doesn't slide

Third: get tighter on the hand off and let the weight settle before taking it down.

Fourth: row the weight down, drive yourself up to meet the bar, while your pick your head up so your shoulders don't roll out and get lose on you. I saw you resetting between reps bc of this.

Fifth: tucking looked alright but you could probably hold off on the tuck and let the shirt lock and tuck only as needed to get around it. The power off the bottom will be much better.
 
So 2 questions: how should the lift-off be done different? And why is lifting your head as the bar gets closer to meet a good thing - what does that do?
 
Hyde said:
So 2 questions: how should the lift-off be done different? And why is lifting your head as the bar gets closer to meet a good thing - what does that do?
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Gentle and with a soft left go to let the lifter take the weight into them and the gear. The fast lift off really has him bobbling around if you watch. Not good when the gear already had such a small margin for error and it's Well over his raw max. Anything over 500 should really be a three man imo, and the lifts go much better when this happens...correctly.

Allows him to touch lower
 
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