Journey to Elite

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There aren't a whole lot of articles that I endorse and change my perspective on a major level. Whenever I find one, though, I feel like I should share it with as many as possible.
 
Rodja said:
Invalid Link Removed There aren't a whole lot of articles that I endorse and change my perspective on a major level. Whenever I find one, though, I feel like I should share it with as many as possible.
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I posted the corresponding YouTube video to that article awhile back in someone's thread. Good stuff.
 
Sean1332 said:
Good article. I wish the reebok power shoes had the strap. And I absolutely hate chucks for lifting.
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I'm grabbing some of those Sabo shoes once they're back in stock. I've been having friction issues on squats and I haven't been able to spread the floor as a result.
 
Izzy seems to of disappeared. He has some very solid info out. His last YouTube was about how he was all down and stuff. I wonder what is going on.

Anyways, definitely a good article.
 
Woo! Was thinking about grabbing the wrist wraps. My EFS ones smell like straight ******* and have torn thumb loops.
 
Sean1332 said:
Woo! Was thinking about grabbing the wrist wraps. My EFS ones smell like straight ******* and have torn thumb loops.
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I've used the knee wraps previously (hit a nice squat in them that day) and I like the feel of the material. As much as I like that EFS has a specific left and right thumb loop, they rip all the ****ING time.
 
9/17

Sumo (Jack suit, straps down)
420x2x3
470x4x3

Front Squat (Oly shoes)
235x3x5

Rounding Hypers/Band Pallof/Donkey Calf
BW+45x3x15/15x3/400x3x15

Ugh, had no speed off the floor whatsoever. I'm kinda struggling with my positioning on sumo and particularly having issues holding my arch. My psoas has been tighter than usual and so has my lumbar, which has to be the culprit. Either way, I need to get on top of it now.
 
9/19

Incline BP (TUT style)
135x5x8

DB Rows
145x2x12

HS Flat Press
85x3x12

Side Laterals/Hammer Curls
35x2x12/45x2x10
35x12-drop-20x12

Rope Pressdowns
70x2x15

Decided I needed a bit of an easy day after my crap day on Wednesday and I've been really pushing it lately. Shoulder still feels pretty good and I've got a deep tissue massage on deck next week. I'm not quite sure what the plan is for Sunday. I'll likely be doing just some box squats and assistance work without pushing the main movement.
 
9/21

Squat (Ace brief)
425x5x2

GM
185x3x12

Walking DB Lunges
50x2x20

Band Crunch (avg)
3x20

Squats weren't quite done in a DE fashion, but it was pretty close to that. I only took about 90s rest between sets and was pretty close to depth on most of them. My primary goal for the day was getting optimal foot and hip position on the unrack as I've been struggling with that for awhile. I may have found a trick to use for our mono, but I won't know until I start putting on more plates. This doesn't officially start the meet training, but I wanted to put the briefs on and make sure they still fit and everything was good to go.
 
9/22

OHP
135x15
145x2x12

HS Pronated Row
145x3x15

DB Pullovers
80x3x12

Cambered Curls/JM Press
95x2x12/115x2x12
95x10+2/115x12

Rope Facepulls
70x3x15

Good little bloodflow session. Starting to finally get my humerus in the proper resting position and strengthening the the proper ERs. The area still has some adhesions, but I'm hopeful.
 
9/24

Box Squat (Ace briefs and slightly below parallel)
415x6x2

Front Squat
225x2x10
225x12 PR

Rolling Hypers/Band Pallof Press (light)
BW+45x3x20/3x15

Doing box squats in briefs blows. Like Moby Dick level of blow. That being said, they went well and made me really force tightness and technique. Hitting that level of depth in briefs at that weight is very difficult and takes a lot out of me.
 
What don't you like about box squatting in briefs? I'm guessing your briefs are tighter than mine.

Edit: Was it the depth? Parallel versus below off a box in briefs is a huge difference for me. I forgot one of my 1" mats for a set a few weeks back and got humbled quickly.
 
herderdude said:
What don't you like about box squatting in briefs? I'm guessing your briefs are tighter than mine. Edit: Was it the depth? Parallel versus below off a box in briefs is a huge difference for me. I forgot one of my 1" mats for a set a few weeks back and got humbled quickly.
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It's the depth mainly. My briefs aren't too tight right now.
 
Rodja said:
It's the depth mainly. My briefs aren't too tight right now.
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Yeah, I gained a whole new respect for Marshall Johnson that set I forgot my mat.
 
9/26

Incline DB
70x8
70x10
70x15

HS Row (neutral)
190x3x12

Lat Pulldowns
180x12
200x2x12

Tate Press/DB Curls
45x3x12/35x3x12

Side Laterals/Rope Facepulls
30x2x15/80x2x15

Felt really good today. Wasn't planning on doing any pressing, but I decided to try some incline and proceed only if there was zero pain. I hit a good groove and got some great contractions throughout. Still no plans to bench for awhile, though.
 
Rodja said:
9/26 Incline DB 70x8 70x10 70x15 HS Row (neutral) 190x3x12 Lat Pulldowns 180x12 200x2x12 Tate Press/DB Curls 45x3x12/35x3x12 Side Laterals/Rope Facepulls 30x2x15/80x2x15 Felt really good today. Wasn't planning on doing any pressing, but I decided to try some incline and proceed only if there was zero pain. I hit a good groove and got some great contractions throughout. Still no plans to bench for awhile, though.
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Nice reppage on the incline, bro. Why no plans to bench though?
 
Being ultra patient with the shoulder. I don't want to risk irritating it before I start training in a shirt again.
 
9/28
Squat (Ace briefs and Overkill wraps)
475x2x2
515x2x2

DB Shrugs
100x3x15

Ab Wheel 3x15

I was shocked that I had this good of a day considering how much beer I drank last night. Footing felt good and the weight didn't feel heavy at all. Overall, extra happy with the day. I haven't fully laid out my meet training plan, but this is more or less the beginning of the squat portion. I've noticed that if I slowly ramp up on my squat is when I'm at my strongest.

EDIT: that may be a briefs only rep PR, but I'm not sure. They were smooth and to depth, which I was struggling with not too long ago.
 
Rodja;4654073 Squat (Ace briefs and Overkill wraps) 475x2x2 515x2x2 I was shocked that I had this good of a day considering how much beer I drank last night. .[/QUOTE said:
That's awesome. I hope I hit 500, eventually.

Maybe I should work to 4 for now.
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9/29

OHP
135x12
155x8
155x10
135x15

Meadows Row
90x3x15

DB Pullovers
70x10
80x10
90x10

Rope Pressdown/Hammer Curls
90x3x8/55x3x8

Prone DB Rear Fly
20x50
20x40

Decent amount of volume today. Wanted to do some chest pressing, but couldn't get a good chest contraction and scrapped it for pullovers. OHP is feeling nice and strong, which has to bode well for putting on some delt mass.
 
Rodja said:
I've done 185 for 5 a few times. I think I got 6 reps once and they were never to failure.

Thank you, sir. I don't quite get ramped up for OHP like I do on other lifts, but I've gotten much better at it this year.
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It's hard to get up for such a relatively light exercise, and yet optimal OHP requires as much tightness as any of the big 3. Definitely an odd combination.
 
10/1

Speed Pulls (+short mini bands)
365x6x3

Front Squat
225x10
275x2x3

Rolling Hypers (weight behind head)
BW+25x3x20

Goal of the day was simple: get back my positioning on my pulls. Something had been off for a few weeks and I figured it out today: lack of tightness in the lats and not spreading the floor at the beginning of the pull. I looped the bands under my feet to really force me to stay tight and to pull the bar towards me at the top as the bands pull you forward.
 
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