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Journey to Elite

SweetLou321 said:
Tried it. Feels weird. Could explain how my hips and knees hurt when squatting tho. Since I most likely loose some tension to allow myself to move.

Something I've lost on bench as well.
I needed that. Thanks!
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Glad you gathered something from it. I think you'll get it soon.
 
Nice work in here, rod.

Any idea why my right elbow wants to tuck and my left elbow wants to flare on bench and OHP? I'm consistent with mashing my lats and tspine with various tools, so couldn't be that
 
throneof said:
Nice work in here, rod.

Any idea why my right elbow wants to tuck and my left elbow wants to flare on bench and OHP? I'm consistent with mashing my lats and tspine with various tools, so couldn't be that
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There's still a decent amount of areas that area difficult to apply sufficient pressure and/or mobilize. Band traction has been the only way for me to mobilize the lats, serratus, and/or RC muscles in the area (e.g. subscap, there's minor). Louie has a similar issue and the video I'm making should help you as well.
 
Rodja said:
There's still a decent amount of areas that area difficult to apply sufficient pressure and/or mobilize. Band traction has been the only way for me to mobilize the lats, serratus, and/or RC muscles in the area (e.g. subscap, there's minor). Louie has a similar issue and the video I'm making should help you as well.
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You're posting the vid on your log?
 
Rodja said:
Iron Rebel wraps:

Who has tried them? Like/dislike?
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Last Black Friday I bought the Rhino 2.5 knee wraps cuz they were giving away any pair of wrist w the purchase of any knee. Got the raptors for pressing and they're friggin' perfect. Never touch the knee wraps lol, but use the raptor wrist wraps 1-2x a wk and they're as good as new and awesome support without needing a bunch of revolutions. Love them.

They're a step under their Outlaw material, which is too brutal for me but buddy used their Outlaw wrist and knee wraps like mad. I was the one always wrapping him and honestly they were pretty mean; they were worth A LOT in my opinion. They're not rubbery like a slingshot or soft like the rhinos; they feel like a cast but you can really work with them pretty easily.
 
throneof said:
You're posting the vid on your log?
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Yes, I'll post it in here.

Hyde said:
Last Black Friday I bought the Rhino 2.5 knee wraps cuz they were giving away any pair of wrist w the purchase of any knee. Got the raptors for pressing and they're friggin' perfect. Never touch the knee wraps lol, but use the raptor wrist wraps 1-2x a wk and they're as good as new and awesome support without needing a bunch of revolutions. Love them.

They're a step under their Outlaw material, which is too brutal for me but buddy used their Outlaw wrist and knee wraps like mad. I was the one always wrapping him and honestly they were pretty mean; they were worth A LOT in my opinion. They're not rubbery like a slingshot or soft like the rhinos; they feel like a cast but you can really work with them pretty easily.
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Sean1332 said:
Like. I have the Anacondas. They're similar to those Titan Titaniums but cinch down harder I think. I bought them for $25 under their old label.
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I mainly don't want to have anything that feels like Overkill/SBD material. They're too much for my wrists. I'm leaning towards the Outlaw for wrists and Anaconda for knee.
 
If the Overkills feel like slingshot, which is how they look, outlaws won't feel similar at all. They're like...a cast that starts soft and finishes rock solid.
 
Hyde said:
If the Overkills feel like slingshot, which is how they look, outlaws won't feel similar at all. They're like...a cast that starts soft and finishes rock solid.
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Overkills are semi similar to slingshot. They stretch much more than the slingshot, so the cast a little harder. The slingshot are thick and stiff, but they don't stretch quite enough to make the same cast as overkill. Though more people squat bigger weights in the slingshots. Many more people wear them though, too.
 
Anacondas for knees and Outlaws for wrists on the way.

11/27

Sumo
Worked up to 515x1 PR

Most I've ever done raw at this bodyweight (~205, appetite has been meh for almost two weeks now). I had more, but I'll take this and leave more on the table for later.
 
12/1

Front squat
Worked up to 365x1

Planks
3x60

Real high volume training right now. The crash has begun, fellas. Strength is there for one big lift and that's it. Woke up at a whopping 201.6 this morning and proceeded to cry in the shower. On a good note, that's by far the lightest I've ever been and hit that weight so....PRish?
 
Rodja said:
12/1

Front squat
Worked up to 365x1

Planks
3x60

Real high volume training right now. The crash has begun, fellas. Strength is there for one big lift and that's it. Woke up at a whopping 201.6 this morning and proceeded to cry in the shower. On a good note, that's by far the lightest I've ever been and hit that weight so....PRish?
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Time to add some natty supps and rub some dirt in it.
 
SweetLou321 said:
Time to add some natty supps and rub some dirt in it.
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It's the appetite thing that has been causing the biggest issue. I'm really just not hungry for most of the day even when I know I need to eat. Yesterday was a lot better in terms of caloric intake even if probably 1000kcals of it was in the form of pecan pie.
 
Rodja said:
It's the appetite thing that has been causing the biggest issue. I'm really just not hungry for most of the day even when I know I need to eat. Yesterday was a lot better in terms of caloric intake even if probably 1000kcals of it was in the form of pecan pie.
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Sounds like a mental thing. Get your head on straight. Hit your cals and get back to training.
 
SweetLou321 said:
Sounds like a mental thing. Get your head on straight. Hit your cals and get back to training.
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It's getting better the past two days in that I actually wake up with an appetite instead of not getting hungry until I've been up for 3 hours.

Sean1332 said:
Are you still losing sleep at night? That crushes my appetite sometimes.
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Not quite losing, but there's still a deficit.

I've been grazing throughout the day to where it I can tell I've eaten, but not full. That and I've upped my fiber to get the GI happy again.
 
I'm not advocating it normally, but if you're struggling to maintain then protein powder and snacks and soda and juice make caloric targets a no-brainer. Drink a monster at work and have a scoop of protein mixed w a cup of eggnog before you go. Grab McDonald's on your way home w a soda. Wham. There's 1800 calories, 70-85g protein and over 200g carbs. Add a couple meat-based meals throughout the day and voilà.

Damn that diet sounds so American...
 
Hyde said:
I'm not advocating it normally, but if you're struggling to maintain then protein powder and snacks and soda and juice make caloric targets a no-brainer. Drink a monster at work and have a scoop of protein mixed w a cup of eggnog before you go. Grab McDonald's on your way home w a soda. Wham. There's 1800 calories, 70-85g protein and over 200g carbs. Add a couple meat-based meals throughout the day and voilà.

Damn that diet sounds so American...
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With a quest bar for fiber
 
12/4

Sumo
Worked up to 525x1 PR

Lots of food, and especially fiber, for the past several days led to this PR. 1-2 servings of black beans along with a daily Combat bar and fruit has brought back the appetite to near regular speed. Lumbar felt a little off compared to last week on most of the top sets, but nothing some X-Wife won't fix over the next couple of days.
 
X wife will clear your ass up. So will fiber, though in a slightly different sense.
 
Rodja said:
Nah, about 20g from whole foods and then 12ish from the Combat bar.

When I first did it last week, my right hammy wasn't in 1/5th of the pain it was yesterday. Sumo must really put a strain on it.
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I have the same hammy issue, actually my hip tho.
 
12/6

Speed Bench
185x5x3

OHP
135x3x10

DB Rows
110x3x12

Prone Rear Fly
40x3x15

Went in and had some fun today. Gym was literally all to myself while training, which let me blare my music and as goofy as I wanted. Everything went well and found a few things to work on to keep improving my setup. Supraspinatus has been acting up a bit and its forces me to consciously hold external rotation.
 
Man that's the best when it's just you and the stereo w an entire gym of equipment. I intentionally turn most of the lights off and just enjoy the isolated work.
 
12/7

Pause Speed Squat
225x5x3

Walking DB Lunge
40x2x20

Hypers
BW+35x3x15

DB Shrugs
90x12
100x12

I implemented the leg curl cue that herder was describing for squats and I really nailed it today. I usually really suck at pause squat because I have trouble creating tension in my hamstrings on the eccentric portion. Hams are absolutely torched today from those and the lunges. I have a new template I'm going to be using that's not fully directed at 1 RMs for awhile and looking to focus on my force production.
 
Rodja said:
12/7

Pause Speed Squat
225x5x3

Walking DB Lunge
40x2x20

Hypers
BW+35x3x15

DB Shrugs
90x12
100x12

I implemented the leg curl cue that herder was describing for squats and I really nailed it today. I usually really suck at pause squat because I have trouble creating tension in my hamstrings on the eccentric portion. Hams are absolutely torched today from those and the lunges. I have a new template I'm going to be using that's not fully directed at 1 RMs for awhile and looking to focus on my force production.
Click to expand...

He's back
 
12/9

Bench
225x2x3
225x2x5

DB Floor Press
70x3x8

DB Row
120x3x12

Side Lateral
40x12
40x12-drop-30x12

Cambered Curl
95x12-drop-75x10

Getting some momentum rolling now. Held deliberate pauses on floor press and first two sets of bench. I'm having some slight trouble holding my right lat in place while benching, but I also felt like I was sliding the entire time.
 
12/14

Pause Squat
275x5x2

GHR
BWx10
BW+15kgx2x8

BSS
2x15

Had to skip a couple of days due to handling over the weekend. I'm also the only person that gets hurt handling people at a meet. Weight rack peg-1
Rodja-0

Got a decent cut near the brow line that needed some glue and butterflies and it kept opening up as I was screaming cues. I wanted to rest it yesterday to let it seal. Everything went wonderfully today and I'm really getting that hamstring curl cue down. It took a second to really get them firing, but it's working well. They were fried after GHR and worked the curl during BSS as well.
 
12/16

Speed Bench
205x6x2

DB FP
75x8
80x2x8 PR

DB Row
130x3x10

Side Laterals
35x3x15

Pressdowns
90x15
100x2x12

BB Curl
105x7
105x6-drop-85x8

Prone Rear Fly
40x25
40x2x15

Playing with my bench setup again to get more consistency. I noticed some trouble with external rotation and then the rear fly showed me why: weakness. I had a huge drop off in reps from set one to two on a lift I was regularly doing 30-35 reps not too long ago. Time to bring those back into the rotation.
 
12/17

Speed Pulls (sumo)
405x6x3

Conventional (DOH)
315x4x5

Hypers
BW+45x3x15

Uni LP
360x3x15

Hanging Leg Raises
40 reps

After 10 sets of deads, I was pretty sleepy, but I'm glad to did them. In transitioning into a volume phase to get some hypertrophy and build the work capacity for later when it gets heavier. Worked on chin positioning and helped to get more wedging into the bar. Speed was good today.
 
12/21

Pause Squat
315x5x2

SLDL
225x3x12

BSS
40x3x8

Uni LP
270x3x20

TRX Fallout
3x10

DB Shrug
80x2x15

It's not a tremendous amount, but damn it feels good to be back to handling weight in this manner. Bench has been god awful lately, but squats and pulls are going so well. 2/3 ain't bad.
 
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