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Journey to Elite

jimbuick said:
Gotta come train with some calibrated plates.


That way there are no variables!
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I like to train with plates on one side and only bands and chains on the other so I can be prepared for any functional activity that would require me to lay down and press solid weight on one side but only variable resistance on the other
 
5/2

OHP
155x3x8

Meadows Row
90x3x12

DB CSR
70x3x12

Cable Row
200x3x12

TRX Facepull
3x20

Gamechanger happened today for me when it comes to humeral position and lat activation. I've been implementing what I've called the "corkscrew" cue, which is a technique I've been using with clients regarding how to approach their humeral position while benching. When done properly, the lockout is executed from the lats and the shoulder stays completely packed. It also helps to spread the bar as the grip emphasis is on the outer part of the hand.

I used it on each lift sans facepull and they were all stronger, more stable, and better contractions. Needless to say, the day was wonderful and I was able to slosh off some of the water that I was holding (back down to 208). Tried Xtend Perform today and I was impressed by its initial try. Flavor is pretty solid as well (black cherry).
 
5/4

Bench (52 Ace)
Worked up to 455x2 (1-board)

CG 2-Board Bench
225x2x5

Prone Rear Fly
40x3x20

Band Pressdowns (light)
3x15

At this point, I'm only concerned with my opener and nailing my groove. I have a raw week next week and then it'll be close to time to shut it down. Feeling good right now with only minor nagging issues.
 
5/5

Speed Box Squat
255x6x2

Sumo (Ace; Jack)
495x5x1

GHR
3x20

Abs/Calves

I moved stance out about 2" per side as my normal positioning wasn't allowing me to throw my knees out. I haven't been this wide while pulling since I was 230ish. I wanted to go heavier, but I kept it at 5 wheels and worked the positioning. Everything is firing quite well so far.
 
5/6

Speed FP
185x6x3

CSR (wide)
135x12
160x2x10

BW Facepull/Band Pressdown (monster mini)
3x15/3x20

Feeling a little fatigued today so I cut back the volume and took out the accommodating resistance on the speed work. I approached it more of a technique day than anything and practice my humeral position.
 
5/8

Squat (42 Jack; 54 Ace; Outlaws)
Worked up to 605x2x1

SSB GM
135x3x10

Abs

Temper

Didn't have the pop I had the other day when I took my opener. Fatigue is really starting to set in at this point. Raw week this week on bench and will lessen the weight on sumo. Overall aches aren't any great than usual, though.
 
Rodja said:
5/8

Squat (42 Jack; 54 Ace; Outlaws)
Worked up to 605x2x1

SSB GM
135x3x10

Abs

Temper

Didn't have the pop I had the other day when I took my opener. Fatigue is really starting to set in at this point. Raw week this week on bench and will lessen the weight on sumo. Overall aches aren't any great than usual, though.
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You nearing the end of prep? I usually feel like I've been hit by a truck at this point myself. Baring being able to get through a single session.
 
SweetLou321 said:
You nearing the end of prep? I usually feel like I've been hit by a truck at this point myself. Baring being able to get through a single session.
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Yeah, I'm about at the end. The plan was to have to more two more heavy days, but I may change that depending how I feel going into next Sunday. This coming week should be relatively low stress and I hope it pays off.
 
5/9

OHP
135x3x10

DB CSR
70x3x12

Cable Row
200x3x8

DB Pullover
70x3x10

Prone Rear Fly
40x3x15

Side Laterals
30x3x15

Could definitely feel my strength down today and energy was mediocre. Slowed it down to really work the lats and didn't realize how tight my serratus had become until I did pullovers. Bringing these back into the rotation as at least a high rep finisher.
 
Looking good in here rod

Question for you bro: I injured my delt on OHP about 6 weeks ago. I can still do flat pressing as long as I flare my elbows and slow the speed of the bar. OHP hurts with warmup weights. When I tuck the elbows on OHP it doesn't hurt as much

I believe it is my posterior head as the pain radiates in that region. What do you think it is, and is there anything besides RICE that I can do?
 
That area is so complicated that it's difficult to give you much of an answer. It could be lats, RC, delt, or even triceps.
 
Rodja said:
That area is so complicated that it's difficult to give you much of an answer. It could be lats, RC, delt, or even triceps.
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It's definitely the dealt. The pain wraps around to some of the lateral head. It's really only on vertical pressing

I'm using BPC 157. Have you ever used this peptide for injuries?
 
throneof said:
It's definitely the dealt. The pain wraps around to some of the lateral head. It's really only on vertical pressing

I'm using BPC 157. Have you ever used this peptide for injuries?
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I believe Sweetlou uses it and a guy at my gym has been using it on his shoulder coming back from a torn labrum. His phys therapists cut him loose in a 1/3 of the normal time after surgery because they couldn't believe how fast he was healing (and he's only been on TRT for quite some time as he's 320, 40, and needs to keep his cholesterol down). He says he's positive it has sped things up for his shoulder.

Plus it's dirt cheap and legal so might as well keep it up
 
Hyde said:
I believe Sweetlou uses it and a guy at my gym has been using it on his shoulder coming back from a torn labrum. His phys therapists cut him loose in a 1/3 of the normal time after surgery because they couldn't believe how fast he was healing (and he's only been on TRT for quite some time as he's 320, 40, and needs to keep his cholesterol down). He says he's positive it has sped things up for his shoulder.

Plus it's dirt cheap and legal so might as well keep it up
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Used it, it deff helped.
 
5/11

Bench (+Ram)
315x3x3

Meadows Row
90x3x12

Incline DB Fly
40x3x15

Prone Rear Fly
40x3x15

Easy day. Fatigue was really bad on this day. Almost said **** it before I even got to the gym and take a nap instead.

5/12

Box Squat
265x6x2

Sumo
315x6x2

BSS
2x15

Standing Cable Crunch
110x3x12

Felt slightly more refreshed instead of drag ass tired. Weight has shot up to 217 after a couple of weeks of really dirty eating. Need to clean it up and slosh that off.
 
5/15

Squat (Jack, Ace, Outlaws)
Worked up to 605x2x1

Interesting 24 hours. I felt ready to go and focused for training and it went extremely well. Areas that should be fatigued are along with finally engaging my lats properly to the point they're sore. What is odd, though, is that I feel exhausted today. It's getting better throughout the day, but I felt rough this morning.
 
Rodja said:
5/15

Squat (Jack, Ace, Outlaws)
Worked up to 605x2x1

Interesting 24 hours. I felt ready to go and focused for training and it went extremely well. Areas that should be fatigued are along with finally engaging my lats properly to the point they're sore. What is odd, though, is that I feel exhausted today. It's getting better throughout the day, but I felt rough this morning.
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Probably from the super physiological weights, the cns took a beating. I use to wake up feeling hung over in my geared days. The more I was in it the less I felt it. Like anything I adjusted to it.
 
I've had to shut it down for a few days. Tonsils and lymph nodes are the size of golf balls with a fever. It's improved since Monday, but still feel lethargic and weak.
 
How's it goin over there man?
 
5/23
Squat Mock
Worked up to 555x1 (last working set)

First day back in a week and I could tell my body wasn't ready for this. I'm about 12# lighter right now and it completely changed the gear. I knew my pop wasn't going to be there, so I went ultra anal and practiced every cue that I'll be using. I moved the bar about 1/2" lower on my traps and the last set felt perfect. I've really worked on bracing the lats and setting up better. Only bad part of the day was that I fell back twice. I had to dump the bar on one of them and then nearly lost my balance again before restarting the rep. I've made it a point to sit back hard. I guess it's working.
 
Here's my adjustments for the last three weeks. Monday session (OHP, lats, etc.) has been cut at this point. Mock warmup on bench tomorrow followed by DE lower and final speed/accessory day Friday. This Sunday will basically be a technique day in my gear and a BS bench day before shutting it down. Mobility from that point on.
 
Rodja said:
Here's my adjustments for the last three weeks. Monday session (OHP, lats, etc.) has been cut at this point. Mock warmup on bench tomorrow followed by DE lower and final speed/accessory day Friday. This Sunday will basically be a technique day in my gear and a BS bench day before shutting it down. Mobility from that point on.
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Sounds like you're ready to kill it bro.
Looking good
 
Quick update:
All heavy training is done. Wrapped up my mock warmup yesterday for squat and just coasting at this point. Easy bench day on Wednesday and then just worrying about my weight. I was 212 midday yesterday so I should be good to go.
 
Cutting began yesterday with the loading of water and salt. Weight midday after three meals and a gallon of water was 215 clothed with shoes. I might be a tad heavier than expected, but I'll get a better idea Wednesday night.
 
Woof, bud. You got heavy lately. Still won't be a bad cut since you've been sitting sub 210 most of the cycle.
 
herderdude said:
Woof, bud. You got heavy lately. Still won't be a bad cut since you've been sitting sub 210 most of the cycle.
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That was with shoes on, keys/phone in my pocket, etc. I've adjusted by going low carb this whole week instead of just a couple of days. Also picked up some Xpel to start Wednesday evening.
 
628/457/601

Didn't go as planned with the last month or so, but I totaled. Happy with my squat, but not my bench and especially my deadlift. Taking three attempts to hit 601 is unacceptable.
 
Oh, and **** this 198 thing. It was a challenge I set for myself and had a better BW coefficient (8.4) than I have at 220. It's just too hard on my body to make that cut and teeter the line every day.
 
That's pretty damn good for dropping down to 198, man.

And pulling in meets suck. Out of 7 3rd attempt pulls, I've landed one of them. First attempt squat and all 3 pulls: hardest part of powerlifting.

So....go beef back up?
 
SweetLou321 said:
Unless I'm 205-210 walking around im not competing at 198. Period lol
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I've never had a training cycle where my weight fluctuated as much as it did with this one. I was as low as 204 and as high as 217 at one point. I was a little flatter than expected going into the meet in the upper body. Gear fit well in my lower body, but shirt was about 1/2" off.
 
liftandswim said:
What do you think accounted for this big fluctuation?
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Some of it was caloric in that I'd have some big cheat weekends, but my sleep pattern and rest were all over the map. The last month or so was especially trying after getting sick and trying to improv my training as far as peaking goes.
 
Rodja said:
I've never had a training cycle where my weight fluctuated as much as it did with this one. I was as low as 204 and as high as 217 at one point. I was a little flatter than expected going into the meet in the upper body. Gear fit well in my lower body, but shirt was about 1/2" off.
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That's a huge issue esp with the gear
 
Thinking ahead, there were some things I liked how my training cycle went and some I didn't:
Switching from 4 to 5 days and splitting up the volume amongst the extra day has helped me to maintain intensity on each day.
I started benching in my shirt a tad too early and too frequently. I noticed declining performance towards the end beyond just some fatigue.
My squat cycle went really well. Easily the best I've felt at a meet for my squat, but need to pull heavier (80-85%) more often.

Next focus is hypertrophy with some rep PRs towards the end of the block. I haven't quite finished it, but I'm about done with it. I'll post the skeleton when it's finished.
 
My geared performances came when I was in the gear every week with a very clear plan. The Schwab plan for squat and pull had me ready to crush it at the end. I modified it at the end to take all my pulls from the floor but it wasn't anything crazy. His shirt plan I never stuck to and I always had horrible shirt training cycles. Just tossing this out there.
 
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