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Journey to Elite

Nice wing spread man.
 
4/28

Speed Bench
185x6x3

BB Rows
225x3x10

Dips
12
15
BW+25x12

Supinated Lat Pulls
180x10
200x8

DB Pullovers
80x3x10

Biceps/Rear Delt work

I feel like I've transitioned exactly to where I need to be right now. The focus for this block is very simple: compound movements with minimal accessories outside of postural work. The dips has some minor discomfort, but nothing major outside of upper back tightness.
 
4/29

Conventional Deads
415x4x3

Front Squat
225x3x5

DB BSS
55x3x8

Seated Calf Raises
125x3x12

I hate conventional. It immediately lets me know if my psoas is functioning properly and it was not today. There was discomfort on a few reps and it makes the rest feel off. I was able to release in the middle of the session, though, and then everything went well. I'm not 100% sure I'm going to proceed with deadlifts since I'm targeting my squat completely for lower body.
 
5/1

Floor Press
275x2
275x1
315x1 (Ram)

Pull-ups (neutral)
8
2x7

Incline Fly
45x2x15
50x12

Cable Rows
220x2x10

Lat Pulls
200x2x10

Incline Tate Press/Facepulls
50x2x10/80x2x15

Pullaparts

I haven't done a heavy FP day in a long, long time. Strength was about where I expected it to be and maybe slightly improved. I can't remember PRs for this, but they were likely in this area. Tremendous bloodflow to the upper back and rear delts by the end of the session and hope to add some decent mass to the area by the end of the Summer.
 
5/3

SSB Box Squat (46 Ace; +90# chain)
352x2x3
442x2x2
492x2
492x1

SG SLDL
225x10
275x2x10

Walking DB Lunges
40x2x20

Quick day in the gym as I had a bday party to attend yesterday evening. The chains made it so much more difficult as I was forced to descend very slowly and lowered the stretch-reflex. The top number I got was more than I expected and I'd like to be able to get 5 plates on this with just briefs and sleeves.
 
5/4

Incline BP
225x3
Add Ram
225x3x6

BB Rows
225x3x10

Dips
3x15

Pull-ups (neutral)
BWx8
BW+25x2x5

DB Rows
145x15

Facepulls

Bought some new MFR toys today and put them to use prior to training. I've got some work to do upper back wise (positionally speaking), but nothing major. However, it's nearly safe to say that I can do dips albeit primarily BW.

Starting CBL again today. GF wanted to give it a go and said I'd do it with her. I know I respond well to it and I'll keep it about the same as last time except for I'm trying to practically eliminate gluten from my diet. I've been eating like **** lately and my GI is PISSED. I've been having a lot of trouble digesting food lately and it appears to be exacerbated by high amounts of gluten. The goal is to recomp a bit, but nothing huge as I still need to fit into my gear.
 
5/6

Front Squat
Worked up to 365x1
Invalid Link Removed

SLDL
275x8
315x2x6

Walking DB Lunges
50x2x20

Full Oly show day today and hit a big PR. I haven't done much front squatting since the Summer, but wanted to get back to them. I like them more than back squats for whatever reason. I'll be doing all lunges and BSS with Oly shoes as they feel so much better and hit my flutes harder.
 
Boy, those wraps really have a lot of stopping power. Lol. Your positioning in such extreme ranges of motion is always impressive.
 
herderdude said:
Boy, those wraps really have a lot of stopping power. Lol. Your positioning in such extreme ranges of motion is always impressive.
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Haha. Yeah, I only wanted a light wrap so I went with my dead Metal Silvers for them. My positioning gets better as I go heavier on them as I need a certain amount to get full tightness.
 
5/8

Bench
225x5
245x3
275x2x2
315x3 (Ram)

BB Rows
225x3x10

Neutral Pull-ups
BWx8
BW+25x2x5

Incline DB Press
70x3x10

Cable Rows
230x2x10

Rear Delt/Biceps work

This is sad to say, but today was the first time I've taken 275 raw in quite awhile. It felt much better than I expected and could've got another rep or two per set, but didn't want to push it too much since I went heavy on Monday as well. Everything else was good and I'm finally getting a feel again for BB rows.
 
I know those feels, I mean, its been like 22+ years since I've benched 275 raw.

I really should get back to it eventually.
 
jimbuick said:
I know those feels, I mean, its been like 22+ years since I've benched 275 raw.

I really should get back to it eventually.
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Smartass. I haven't figured out if it's sad or impressive that I can't get 315 raw, but 501 with a shirt.
 
Rodja said:
Smartass. I haven't figured out if it's sad or impressive that I can't get 315 raw, but 501 with a shirt.
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Different motor patterns is all. Also means that its impressive you get so much carryover in the shirt and people should listen to you lol
 
Sean1332 said:
"omgomg I might get a bench PR!"

Misses second attempt 2" from *******, twice, like a little bitch.
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I was shocked how fast it moved.

liftandswim said:
People only value what they're able to see with their eyes. There's plenty of national level PL'ers and BB'ers who I'd think twice about taking advice from
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Everyone I coach goes up in numbers nearly instantly. It drives me nuts how few people understand the importance of technique for 1RM.
 
Rodja said:
You'd be surprised how know people won't listen to my technique advice.
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That's a damn shame. I wish people would stop wanting my advice sometimes so I could cut my training time down. I'm not full of myself but Obb doesn't have a lot of technique based lifters.
 
5/10

Squat (w/ Silver wraps)
Worked up to 415x2x1

GM
225x3x8

Uni LP
360x2x15
410x12 PR

Uni Hypers/Seated Calf Raises
+25x3x10/135x3x10

Ab Wheel/Planks
2x12/2x30s

It's nice to know that I can take 4 wheels at any given time without any specific training. One note is that I did the GM in my Oly shoes and they felt much better than they feel with a flat shoe.
 
What does Uni LP stand for?
 
5/11

OHP
Worked up yo 185x3
155x8

BB Rows
225x10
245x2x10

Dips
BW+25x12
BW+45x12
BW+60x6

Pull-ups (neutral)
2x8

HS Row (neutral)
145x3x12

Tate Press/DB Curls
50x3x10/40x3x12

Blast Strap Ex/Pullaparts (monster mini)
2x12/2x15

Top end OHP strength is down a bit, but nothing substantial. This lift is particularly susceptible to losing 1RM strength without significant practice. However, dips are continuing to increase and I can already tell a small difference since I added both those and BB rows back into my training.
 
5/13

SSB Box Squat (46 Ace)
352x3x4
442x3

Front Squat
275x4
275x5
275x4

Walking DB Lunges
50x2x20

Ab Wheel
2x15

I got a little too ambitious with my MFR session yesterday and bruised my outer right hip. It felt really good and my mobility was improved, but it hurt on each rep. The box squat wasn't bad; it was the front squats that really hurt. I plowed through them, though, and the lunges helped to further loosen my glutes. Overall, good day of training.
 
5/15

Bench
Worked up to 285x1

1-board Pause Press
225x3x5

BB Row
225x3x10

Lat Pulls
210x2x10
230x8

Cable Rows
220x2x12

Bench is starting to climb again. Noticed that it's not off the chest where I stall; it's about 2" off, which is why I added the 1-board pauses. BTW, those freaking blow, but I was able to really hit my pecs with them.
 
5/17

Squat (44 pinched Jacks+Metal Silver Wraps)
505x3x2

Uni Leg Press
450x15
560x2x10 PR

Planks
BW+45-drop-BWx2

I have mixed feelings about being able to wear my old Jack briefs. While I love the Jack briefs, I haven't been able to fit into them in awhile. Even then they weren't ultra tight as I was able to get in and out of them relatively easily considering they were pretty tight. The squats today felt fantastic, though, as these briefs are fantastically meant for my squat style and build. Tremendous pop on the reps and they flew up like 405. I knew I was going to go back to this brief for my next meet, but I didn't think I'd be able to get into these.


Diet sidenote: down to 215.4 with clothes and my Sabo's two weeks into CBL. Looks like that whole 198 thing might be back on the table. ****...
 
liftandswim said:
Insane unilateral LPs, man. You've really built those up
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I was kinda sandbagging on then previously and using them primary to strengthen the VMO and stabilize the knee. I'm using them now to try to build up my actual quad mass. My Jack briefs are snug on the hips, but there's room in the mid-thigh area.
 
5/18

Floor Press
225x5x3

BB Rows
225x12
245x2x10

DB Shoulder Press
60x10
65x10
70x8

V-Handle Lat Pulldowns
200x2x10

HS Row (neutral)
160x3x10

Blast Strap Ex
BWx15
Add 15# chain
BWx15

Machine Preacher Curl
110x15
110x15-drop-60x15

Good stuff today. Despite the pretty rapid weight loss, I'm still feeling very strong. This happened last time I did CBL until I decided to be dumb and ended up hurting myself. I've added in an extra 300kcals per day to slow down the weight loss and hopefully recomp a bit more.
 
liftandswim said:
Nice. I was able to get to 198 never dipping below 3k so I think you'll be able to stay there for a good bit.
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My insulin sensitivity goes through the roof on CBL. I really should stick to this year-round as I never feel sluggish and it allows me to still eat like the fat kid I truly am. If I do 198, which is still an if, I'd probably get to 208-210 and cruise at that. Even a 12# cut to make weight is a breeze for me especially with me being leaner.
 
210 is the perfect number, definitely. Hard cuts are just too damaging on meet day
 
Rodja said:
My insulin sensitivity goes through the roof on CBL. I really should stick to this year-round as I never feel sluggish and it allows me to still eat like the fat kid I truly am. If I do 198, which is still an if, I'd probably get to 208-210 and cruise at that. Even a 12# cut to make weight is a breeze for me especially with me being leaner.
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Do you follow the book to a t or do you use it as a rough guide? Guess I'm asking how you personally do cbl.
 
SweetLou321 said:
Do you follow the book to a t or do you use it as a rough guide? Guess I'm asking how you personally do cbl.
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I don't follow it to the letter as I don't refrain even on rest days, although I don't eat nearly as much on those days. I probably should read it over again to make sure I haven't forgotten something, but this is working quite well for the time being.

I mainly eat really low-carb until I train or about dinner time. While I'm training, if I feel sluggish, I'll start drinking Gatorade and BCAA to get some glucose in my system and fuel the rest of my session.
 
Rodja said:
I don't follow it to the letter as I don't refrain even on rest days, although I don't eat nearly as much on those days. I probably should read it over again to make sure I haven't forgotten something, but this is working quite well for the time being.

I mainly eat really low-carb until I train or about dinner time. While I'm training, if I feel sluggish, I'll start drinking Gatorade and BCAA to get some glucose in my system and fuel the rest of my session.
Click to expand...

Thanks. I want to try some new diet styles after the meet. May give this a go.
 
SweetLou321 said:
So have a carb drink ready? What kinds macros do you hit with this layout?
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I keep a tub of Gatorade powder in my gym bag along with some BCAA. Carbs are in the 250-300 range depending on the day (this will go up when I get back into gear frequently), protein ~250-270, and ~100g fats.
 
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