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Journey to Elite

Quietly in on this one.

I always learn a lot from you power lifters.
 
9/5

Incline
185x8
205x6
225x6
245x7 (Ram) PR

Meadows Row
125x3x12

Band Fly (light
3x15

Cambered Curls/Tate Press
95x2x12/45x2x12

Facepulls/Rope Pressdowns
90x2x15/70x2x15

Side Laterals/Pullaparts (mini; overhand/underhand)
35x2x15/2x10

Not my best effort. Couldn't really pack my shoulder and lock in my mid traps, but hit a PR nonetheless.
 
Strong inclines today, raw and with the ram.
 
herderdude said:
Strong inclines today, raw and with the ram.
Click to expand...

Thanks, man. I felt like my right humerus couldn't get fully settled and pop off the chest with my mid traps.

On that note, I flossed my delt by keeping the arm above my head and elbow bent. I really focused on rotating the scap and repeated about 15 reps of this. The area was immediately loosened and ROM was improved.
 
9/7

Front Squat
245x5
275x5
315x5 PR!



Walking DB Lunges
50x2x20

Rolling Hypers
BW+45x3x15

Standing Band Crunches (avg)
3x20

I guess I've been sandbagging on front squats the entire time. The set with 275 was a PR and it was easy so I decided to say **** it and go for 3 wheels. I had at least one more in me, but the bar was staring to slip on the 5th rep and I wanted to stay a little closer to the template and keep the RPE at ~8. The rolling hypers are basically a lift I found that work to hit the thoracic spine. You basically keep a neutral spine and go into flexion at the t-spine. The bottom part will look almost like a crunch and keep the chin packed throughout the move as well.
 
Lol and I was feeling good about my 315x1 front. Nvm. Good work, you maintained some serious spinal rigidity. I kept looking for any flexion and nope haha
 
liftandswim said:
Lol and I was feeling good about my 315x1 front. Nvm. Good work, you maintained some serious spinal rigidity. I kept looking for any flexion and nope haha
Click to expand...

Also keep in mind how many times Rodja has carried 600+ on his back.
 
Rodja said:
That is a truth fact. That's been happening for the better part of two years now.
Click to expand...

All that band tension and briefs have helped my tightness, but I feel so alone in the bottom of a raw squat now.
 
Rodja said:
Thanks, man. I felt like my right humerus couldn't get fully settled and pop off the chest with my mid traps. On that note, I flossed my delt by keeping the arm above my head and elbow bent. I really focused on rotating the scap and repeated about 15 reps of this. The area was immediately loosened and ROM was improved.
Click to expand...

Your workouts keep getting stronger and stronger...

About your humerus observation; I notice lately on OHP that my right delt gets a little tender/inflamed and sometimes looks tilted forward. I correct it by laying flat back while holding a 30-40 lb KB straight up and rotating it slightly. Got this idea from starrett. Do you think there could be something wrong with my mechanics since I seem to be inducing this anterior shoulder tilt, or is it an inevitable occurrence when doing consistent OHP?
 
throneof said:
Your workouts keep getting stronger and stronger... About your humerus observation; I notice lately on OHP that my right delt gets a little tender/inflamed and sometimes looks tilted forward. I correct it by laying flat back while holding a 30-40 lb KB straight up and rotating it slightly. Got this idea from starrett. Do you think there could be something wrong with my mechanics since I seem to be inducing this anterior shoulder tilt, or is it an inevitable occurrence when doing consistent OHP?
Click to expand...

It sounds like it could be serratus dysfunction. On a technical note, are driving the bar up and back slightly?
 
Rodja said:
It sounds like it could be serratus dysfunction. On a technical note, are driving the bar up and back slightly?
Click to expand...

Yes. I drive my head through the window as they say. I also have a slight tuck on the elbows. I can't tuck as drastically as some guys, as it feels unnatural. I'm going to look up this Serratus dysfunction and how I may fix it. Thanks
 
throneof said:
Yes. I drive my head through the window as they say. I also have a slight tuck on the elbows. I can't tuck as drastically as some guys, as it feels unnatural. I'm going to look up this Serratus dysfunction and how I may fix it. Thanks
Click to expand...

If you can, get some video even if it's just in the ~75-80% range.
 
throneof said:
Siily me... I have a vid from last week's AMRAP set. 130x6. Invalid Link Removed
Click to expand...

You can definitely see that your right scap isn't tracking properly. When you do side laterals (assuming you do), does it feel like your trap takes over or raises often?
 
9/8

OHP
175x5
185x4
195x3
205x1 PR

HS Row (pronated and simultaneous)
170x4x12

HS Decline Press
80x3x15

JM Press
95x15
115x2x12

Side Laterals
35x15
40x2x12

Pullaparts (over and underhand)
3x15

Solid day. I had a pretty slow pace as I was helping the rest of the crew squat, but it helped as I was not ultra focused. Strength was good, though, and that's the bottom line.
 
Rodja said:
You can definitely see that your right scap isn't tracking properly. When you do side laterals (assuming you do), does it feel like your trap takes over or raises often?
Click to expand...

Very rarely do I do them. I have to keep a slight bend in the elbow to get that delt activation. If I keep the arms locked, then it's mostly trapezius... How do I fix this scap issue? I already mobilize the hell out of the t spine, pecs, lats with a variety of mobility tools

Btw nice OHP PR
 
throneof said:
Very rarely do I do them. I have to keep a slight bend in the elbow to get that delt activation. If I keep the arms locked, then it's mostly trapezius... How do I fix this scap issue? I already mobilize the hell out of the t spine, pecs, lats with a variety of mobility tools Btw nice OHP PR
Click to expand...

Invalid Link Removed

Check the video towards the video. It's a good place to start and then check out some of his other articles on the serratus.
 
Rodja said:
Invalid Link Removed Check the video towards the video. It's a good place to start and then check out some of his other articles on the serratus.
Click to expand...

Nice. This will be helpful. I did a few of these and I feel like my upper body already sits differently. I will do these daily with lax mashing and see what happens. Thanks bro
 
9/10

Sumo (Jack suit)
515x2
545x2
575x2
Straps up
605x0,0

Uni LP
270x4x15

DB Shrugs
90x15
100x15
110x2x10

Double tech failure...I slipped backwards on the first one and didn't pull the bar up and slightly back on the second. They both broke the floor fast, which is encouraging, but it sucks to miss both reps. Oh well.
 
I agree with your assessment that its encouraging since its technical and not strength. You got dis main!
 
I don't have the mental hurdle when I add that 6th wheel anymore, which is a win for me even if I did miss my reps yesterday.
 
Rodja said:
You can definitely see that your right scap isn't tracking properly. When you do side laterals (assuming you do), does it feel like your trap takes over or raises often?
Click to expand...

Rod, I did lateral raises with 10 lb DBs and I could see that the entire right side of my shoulder girdle elevated higher than the left, creating a nonlinear motion. Does this help shed more light on what may be wrong with my scap? When I hit a rear double bicep shot, you can also see this structural anomaly.
 
throneof said:
Rod, I did lateral raises with 10 lb DBs and I could see that the entire right side of my shoulder girdle elevated higher than the left, creating a nonlinear motion. Does this help shed more light on what may be wrong with my scap? When I hit a rear double bicep shot, you can also see this structural anomaly.
Click to expand...

It could possibly be supraspinatus since it's involved in the movement, but hard to say with the pic. If you can, upload it and we can get some more eyes on it.
 
9/14

Squat (Oly shoes, low bar, and wide stance)
235x3x3
285x3
325x3
375x2
415x2
465x1

Invalid Link Removed

SG SLDL
225x10
275x2x8

BSS
45 reps

Ab Wheel
3x10

Skipped benching to give my shoulder some extra rest. I didn't set out to go wider stance today, but I wanted to do something different today and went with low bar and wide. I took my time getting the groove and the different torso position as you can tell by the multiple sets with 2 wheels. I need to consciously push out on my knees a tad more and get some more torque in the hips. Overall, I'm pretty happy with my effort today.
 
9/15

Push-Press
165x3
190x3
210x3
230x2 PR

BB Rows
225x10
255x10
275x2x8

HS Decline
100x2x15
125x12

Blast Strap Ex/Band Facepulls (light)
3x15/3x20

Cambered Curl
95x12
105x2x10

First and foremost, I took WAAYYY too much stim today. I had some old Enhanced and took 2 scoops of it. I wasn't jittery, but I was losing my mind. I needed extra rest between sets to not overheat and to let my BP lower back down. Other than that, I felt good and nailed everything I wanted. Oh, I had a lovely time helping one of my training partners get out of his brand new Leviathan for 30 mins (/sarcasm).
 
I bet he had a fun time in that thing. Last week was one if the guys' first time in one and it was pretty tight. We kept waiting and waiting and waiting for him to eke out something close to depth and it never came. Depth call, rather than "3,2,1, open" was "3...2...2...ok, cut it."
 
herderdude said:
I bet he had a fun time in that thing. Last week was one if the guys' first time in one and it was pretty tight. We kept waiting and waiting and waiting for him to eke out something close to depth and it never came. Depth call, rather than "3,2,1, open" was "3...2...2...ok, cut it."
Click to expand...
He worked up to ~660 or so and was still 5-6" high. I have no clue how he going to be able to break it in before WPC World's in November. Speaking I may be going to both that and IPL World's. I get to be wrap bitch for a couple guys for the WPC meet and I have a client that should easily qualify for IPL in a couple of weeks.
 
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