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Journey to Elite

7/6

SSB Box Squat (w/ 46 Ace brief)
425x3x3

Snatch Grip RDL
225x10x3

Walking DB Lunges
50x15x3

Standing Cable Crunches
120x15x3

First time I've done box squat in gear in a long ass time and I really wish I hadn't gotten it away from it. I have a problem of going too slow on the way down and made a point to go faster to the box. Obviously, I made sure to keep my arch and good technique.
 
7/8

OHP/Neutral Grip Pull-ups
135x12x2/BWx5x2
135x16/BWx8

Pendlay Row
185x5
205x5x3

Tate Press/Side Lateral
40x15x3/30x15x3

Band Facepulls/Pressdowns (light)
20x3/20x3

It's funny how you'll do something the you used to do and got away from it for some reason and then wonder why the hell you did. Today, that was pairing OHP with pull-ups. I felt the entire upper back completely stabilized and it helped to create a better shelf. The last set of 16 reps may be a PR, but I'm not 100% sure.
 
7/9

Sumo
Worked up to ~opener 580x1
560x3

Uni LP/DB Shrugs
270x15x3/90x15x3

Hypers/Ab Wheel
BW+45x15x3/15x3

It had been a good amount of time since I pulled heavy. The 580 was smooth and I felt like I had another 40# in me. I dropped the weight to get in some rep work with the straps up since I've had limited work in the suit due to my callous issue. Other than that, everything else went well and I'm feeling pretty good. I don't want to say that my CNS is near 100%, but I'm no longer feeling run down and my sleep quality has been great.
 
Seefood diet heading into a meet is the nectar of the gods. Nice work today. Hand at 100 percent?
 
herderdude said:
Seefood diet heading into a meet is the nectar of the gods. Nice work today. Hand at 100 percent?
Click to expand...

No tear today or issues with it. Taking that extended time off from heavy pulls was definitely a good idea so it didn't become a chronic issue.
 
7/11

Bench
Worked up to 405x2 to a 2-board

Meadows Row
90x15x3

Band Fly (light
15x4

BB Curls/Side Laterals
95x12x3/35x12x3

Band Facepulls (light)/Pullaparts (mini)
20x2/20x2

Today was a first for me: my circulation to my right arm was cut off by my shirt as it was too tight. Rather than continuing to fight the shirt itself instead of focusing on my bench, I cut the session early. That and I couldn't tell if I was squeezing the bar. I do wish that I would've incorporated the band flys earlier as they really stretched out my pecs.
 
Uh oh, growin outta that shirt! Just in time for the Jack.
 
7/13

Box Squat (w/ 46 Ace Brief)
~1/2" high box
415x3x2
465x2x2
~1" below parallel
415x2x2
325x3x3

DB BSS
40x10x2

Uni Hyper/Donkey Calf Raises
BW+25x10x2/400x15x2

Definitely a big underload session. Nothing was above an 8 on the RPE scale and mainly went to get bloodflow and some decent work.
 
Slight shift in plan for the meet. One of the guys I lift with has a 56 Ace shirt that he can't touch so I'm going to give it a test drive this Friday. The cut on the Ace shirts have changed with a deep U on the neck. It should have more pop than mine as it's only been used <10 times.
 
7/14

OHP
135x12x2
135x15 PR

T Bar Row
135x15
180x12x2

Lat Pulls/Pullaparts (mini)
200x10x2/20x2
200x10-RP-x5/20

Hammer Curls/Pressdowns
60x8x2/100x15

Got in some good work today. My slight adjustment in OHP has really helped me to bump my numbers up. The AC is still feeling good thanks to some aggressive stretching of the lats and really digging into the rear delt with the LX ball.
 
7/16

Sumo
Worked up to 601x1 (planned second attempt)

Hypers/Standing Cable Crunches
BW+45x15x3/150x15x3

Not the fastest rep I've ever done, but even with a slight deviation in the grove, I locked it out. I really need to focus on pulling the bar towards me when I'm at the heaviest weights. This is the last pull I'll be doing until the meet.
 
Question for those still following (and get some others to chime in as well if possible):

I've been thinking more and more about getting a pair of Oly shoes for squats after this meet. I've literally used them twice in my life and once was while I was hungover, so my experience is very limited. Which ones would you recommend and why? Also, add how they're sized.
 
I like my VS Athletic's. The fabric just isn't super durable but I stitched it up myself.

I didn't feel much of a floor connection in terms of transferring torque with the Nike's. Maybe because I'm flat footed and didn't contour well.

I know two guys that love the Rogue Do-wins. One's a 600+ squatter and has had them years.

I've tried on someone's Risto's and they were very comfortable. You can call the guy that makes them and he will size you perfectly. Plus it had a sick wood heel.

IMO, they're all sized like normal shoes.
 
Sean1332 said:
I like my VS Athletic's. The fabric just isn't super durable but I stitched it up myself. I didn't feel much of a floor connection in terms of transferring torque with the Nike's. Maybe because I'm flat footed and didn't contour well. I know two guys that love the Rogue Do-wins. One's a 600+ squatter and has had them years. I've tried on someone's Risto's and they were very comfortable. You can call the guy that makes them and he will size you perfectly. Plus it had a sick wood heel. IMO, they're all sized like normal shoes.
Click to expand...

I'm flat-footed as well so that helps immensely.
 
7/18

Bench (56 Ace shirt)
405x2
435x2 (2-board on 1st rep, 1-board on 2nd rep)
455x1 (1-board, but couldn't touch)
455 FAIL
Switched to my 54 shirt
455x1 (1-board)

Meadows Row
90x15x3

Rolling DB Ex/BB Curls
35x10x2/85x10x2

Facepulls
70x15x2

Today sucked..just flat out sucked. The final set was slow as molasses and I could barely lock it out. My shirt is too snug and the other shirt is too big. I can literally slide right in and out of the sleeves and if I jack the chest and sleeves to where it's finally tight, I couldn't even touch a 1-board. This training cycle has been ****. There's no other way to put it.
 
7/20

Squat
Worked up to opener (~633) and did it for two singles

Walking DB Lunges
40x20x2

Standing Cable Crunches/DB Shrugs 120x15x2/90x15x2

Unilateral Hypers BWx15x2

I felt pretty good on this day. The plan was to do my opener once, but there was a communication error on calling my depth and I did it again. All my assistance work was light and easy with the intention of bloodflow to the areas. I'll upload the vid later.

Also, I was treated to a nice pair of AdiPower shoes courtesy of my grandma. I'll be implementing these after the meet during my extended raw phase.
 
Nice work man. I'm interested to see how you will like the adipowers

Also, I hope the lunges 40x20x20 is a typo. I would die doing 20 reps 20 times.
 
That would be a typo. 20x20 on walking DB lunges would have me in the hospital.

I'm excited to actually give Oly shoes a real shot. I can't exclusively squat and pull with a wide stance while raw or my hips will be shot within a month. I'll still throw the box with a wide stance into the rotation, but I want to really work on my Oly-style squats.
 
In for more AdiPower love. What color did you grab?
 
7/22

OHP
165x3x5

HS Unilateral Row (neutral grip)
180x3x10

Tate Press/Cambered Curls
35x2x15/85x2x15

Facepulls/Side Laterals
70x2x15/30x2x15

I needed to get back to doing some heavier OHP so I don't completely lose the feeling of heavier weights. Each set was nowhere near failure or a grind and the groove was good. Doing some light lat work prior to OHP has really helped to boost my numbers here.

However, on a down note: I won't be able to do the meet primarily do to finances. I didn't factor in the cost of food, gas, and hotel into it (I usually stay with my grandma, but she'll be out of town). I'm bummed, but I have much more important things on my plate at the moment than a powerlifting meet. Mark my words, though, I'm by no means going to stop powerlifting.
 
Rodja said:
Need to buy some ammonia caps for this. I like Tork for training, but still prefer the caps.
Click to expand...

Really? Why caps? Nothing says PR time to me like a fresh bottle of Tork, the feeling like someone shoved a fountain pen up my nose, the tears, all of it.

I like the two week deload. No love for the bench in a couple weeks?
 
herderdude said:
Really? Why caps? Nothing says PR time to me like a fresh bottle of Tork, the feeling like someone shoved a fountain pen up my nose, the tears, all of it. I like the two week deload. No love for the bench in a couple weeks?
Click to expand...

Fresh Tork is almost too much. It's like being over stimmed for a moment. I'll have to see what comes the next few weeks on the shoulder before I say yay or nay on bench.
 
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