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Journey to Elite

2/2

OHP
155x8
170x5
135x15

Kroc Row
145x15

Incline DB Row
75x2x8
80x8

HS Row (dual, pronated)
160x3x12

Pressdowns/Prone Rear Fly
90x3x15/50x3x15

Facepull w/ Ex Rot (mini)
2x20

It's amazing how quickly my top end OHP strength goes away without consistent training. Humerus was a tad protracted at the beginning, but corrected throughout the session. My wrists/forearms have been extremely cranky lately, though. I've never had this happen until now and will be flossing and stretching the extensors.
 
OHP reads strong to me.
 
2/4

Sumo (Jack suit)
510x2x5

Cambered GM
225x3x6

Uni LP
360x3x12

Ab Wheel/Standing Band Crunch (avg)
3x10/3x20

Decided to start ramping up the intensity on my pulls today. They felt good with a lot of speed and I almost improved with each set. Started to get fatigued towards the end of the GMs, but I expected that all things considered. My suit is definitely tighter than usual right now and I may have to expand the legs a tad before next time.
 
I realize this question could be largely unanswerable, so let me know if it is.

Why do I always have tight lats and pecs?
 
2/6
Bench (2-board; Jack shirt)
405x2
455x2
495x2 PR
515x2 PR Invalid Link Removed

HS Row (pronated; concurrent)
180x3x12

Incline DB Fly
50x3x10

Cable Row
220x3x10

Blast Strap Ex/Facepull into Ex Rotation 2x8/2x15

Took Louie's advice and went wider my grip and my descent. Got tremendous pop out of the shirt since my elbows were wider. Even with both of the PRs, I still had some gas left in the tank. Training is going really ****ing well so far.
 
Rodja said:
2/6

Bench (2-board; Jack shirt)
405x2
455x2
495x2 PR
515x2 PR
Invalid Link Removed

HS Row (pronated; concurrent)
180x3x12

Incline DB Fly
50x3x10

Cable Row
220x3x1

Blast Strap Ex/Facepull into Ex Rotation
2x8/2x15

Took Louie's advice and went wider my grip and my descent. Got tremendous pop out of the shirt since my elbows were wider. Even with both of the PRs, I still had some gas left in the tank. Training is going really ****ing well so far.
Click to expand...

Looked very smooth in the vids man. A lot left in the tank. I see a nice mid 5 comp bench in your future.
 
liftandswim said:
I swam competitively for 15 years...age 7-22.
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That's most likely why. Lots of wear and tear on both and thanks for the support.
CincyKiller45 said:
This. Stronggg session, man. Things are trending well in here.
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I have to catch up to Lou. He's way ahead of me now.
SweetLou321 said:
Looked very smooth in the vids man. A lot left in the tank. I see a nice mid 5 comp bench in your future.
Click to expand...
I really focused on staying wider and the beginning and the chest plate really sprung the weight up. Still a lot more to get out of this shirt and I'm excited.
 
I remember when a plate less didn't look that good. Very interested to see how the coming weeks go! Killing it in the shirt and making me jealous I can't shirt up.
 
Rodja said:
That's most likely why. Lots of wear and tear on both and thanks for the support.
I have to catch up to Lou. He's way ahead of me now.

I really focused on staying wider and the beginning and the chest plate really sprung the weight up. Still a lot more to get out of this shirt and I'm excited.
Click to expand...

I told you that youd get great pop and still be able to use your tris.

I may be ahead of you for now, bit with my temp time away from gear you will surely beat me. Closing in on my best shirt comp bench of 529.1.
 
SweetLou321 said:
I told you that youd get great pop and still be able to use your tris. I may be ahead of you for now, bit with my temp time away from gear you will surely beat me. Closing in on my best shirt comp bench of 529.1.
Click to expand...

That would be a 56# PR. I'd take that in a heartbeat.
 
What do you think will touch, rodja?
 
Rodja said:
501 is the goal for April. 28# PR and who doesn't want to say they're a 500+# bencher!?
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I wanna say it!! I think you're already there, it's only the time it will take to work down the boards and follow proper fatigue management that stands between the two of you.
 
SweetLou321 said:
I bet 500 would be a brutal touch, 525ish, will prob be a lot smoother based on your 515.
Click to expand...

I honestly have no idea what to expect since I've already improved 40# since the first time I tried the shirt 2 weeks ago. If I can take 545 to a 1-board prior to the meet, I'm pretty confident that I could touch and lock it out at the meet.
 
Rodja said:
I honestly have no idea what to expect since I've already improved 40# since the first time I tried the shirt 2 weeks ago. If I can take 545 to a 1-board prior to the meet, I'm pretty confident that I could touch and lock it out at the meet.
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Depending on how tight the shirt is, that could even be a second attempt. That was my planned opener in my last meet.
 
SweetLou321 said:
Depending on how tight the shirt is, that could even be a second attempt. That was my planned opener in my last meet.
Click to expand...
It's not too difficult to get into when I wet the sleeves, but it gets tighter as it dries. I never really felt my Ace chest plate digging in like this Jack shirt. It makes it almost easier to stay in position and makes the weight feel much lighter.
 
Rodja said:
It's not too difficult to get into when I wet the sleeves, but it gets tighter as it dries. I never really felt my Ace chest plate digging in like this Jack shirt. It makes it almost easier to stay in position and makes the weight feel much lighter.
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I really dont see why you cant bench in the fives in april
 
2/8

Squat
Worked up to 570

Unilateral Hypers/Ab Wheel
3x10/3x10

I didn't have my A game today and had an easy day. Hit the weight I needed to do and it didn't feel heavy at all. So far so good on this training cycle.

EDIT: just realized that I called 570 an easy day. I really need to remember how far I've come since the beginning.
 
2/9

Floor Press
225x3x5

HS Pulldowns
100x10
110x2x8

Incline DB Press
70x10
80x2x10

Meadows Rows
90x15
115x12
125x2x10

Pressdowns/Side Laterals
90x15/25x15
90x15/35x15
90x15/45x10

RC Work

Great day and am hitting a really good stride. I'm about 3-4 weeks ahead of schedule right now and will have to make some adjustments to my projections. I'm up to 234.6, which is 4# higher than two weeks ago, and should feel the blast start to kick in this week. I've decided to not add in an oral beyond Halo the last 3 weeks as I have a feeling that my weight is going to creep up without additional AAS.
 
Had an inadvertent fatigue management day yesterday. I was working up on my pulls and then had a back spasm. My damn psoas locked up and so I spent most of the rest of the time trying I ease it back. Did some light lower back, ab, and calf work along with tons of MFR and ELDOA work. There's only some slight irritation in the area. I should be good to bench tomorrow.
 
First run with the enanthate form of tren. I'm already encouraged by the past 2 weeks of training (sans yesterday).
 
2/13

Bench (2-board)
455x2
495x2
525x2
545x1
Invalid Link Removed

Supinated T Bar Row
180x10
205x2x10

HS Row (concurrent, pronated)
160x3x12

Incline DB Fly
50x12
55x2x12

Lat Pulls
200x2x10

BB Curls/Side Laterals
95x3x12/35x3x12

Incline Tate Press/Prone Rear Fly
45x3x10/45x3x20
 
The 545 was obviously a PR. It's the most I've ever had in my hands much less pressed. I had a double in me, but I slightly came out of alignment during the press and played it conservative. My issue that I have going forward is I don't know what I should open with at the meet. Getting 455 to a 2-board was difficult and I think it'll take at least another ~30# to work it down. This is a good problem to have for me.
 
Nice. I know it's a 2-board, but if you're hitting 545 this early in your prep/blast I don't see any reason you won't hit 500+ at your meet.
 
herderdude said:
Fantastic! That's huge.
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I'm freaking ecstatic about my progress lately
liftandswim said:
Nice. I know it's a 2-board, but if you're hitting 545 this early in your prep/blast I don't see any reason you won't hit 500+ at your meet.
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I might have to open with 501. I'll be taking sets to a 1-board either next week or the week after that. That'll give me a better gauge on what to expect and plan accordingly.
 
You can still get so much more out of this shirt if you stayed a little more flared and flared harder after touching. Id say open around 500, go 530ish, then 560ish.

Edit. Even if you continue to tuck as you do now id still flare and load that chest plate faster.
 
SweetLou321 said:
You can still get so much more out of this shirt if you stayed a little more flared and flared harder after touching. Id say open around 500, go 530ish, then 560ish. Edit. Even if you continue to tuck as you do now id still flare and load that chest plate faster.
Click to expand...

I'm staying wider now (both grip and elbows) and it's cut some ROM off already. I saw that I needed to throw my elbows faster off of the board. I think I went straight up instead of up and back.
 
I'm with Lou. I was thinking double with 545 off of the two as well, but I know how precarious life is in a shirt.
 
herderdude said:
I'm with Lou. I was thinking double with 545 off of the two as well, but I know how precarious life is in a shirt.
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Yeah, I had it in me looking back at it and should've just reset and gone for it.

What should I try next week? I think it's too early to start working down to lower boards, but I'm open to suggestion.
 
Rodja said:
I'm staying wider now (both grip and elbows) and it's cut some ROM off already. I saw that I needed to throw my elbows faster off of the board. I think I went straight up instead of up and back.
Click to expand...

Thats what im seeing then. Its amazing you moved it so well in that groove. 560-570 at your meet seems like a good third attempt.
 
Rodja said:
Yeah, I had it in me looking back at it and should've just reset and gone for it.

What should I try next week? I think it's too early to start working down to lower boards, but I'm open to suggestion.
Click to expand...

Either go down a board or go with a base weight and add chain to really overload the top for whatever third you want to try. Get an idea where your ******* power is. When i did the chain i realized even if i popped 600 off my chest id never lock it out.
 
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