MyoSynergy Log

The sonofabitch finally hit depth! Amazing! I saw him at the XPC finals. He was locking up 2" high with 1220 on his back. Opener he tried forcing depth and missed it, second he blew it up while his handler was still telling him to sit back, and I don't remember the third.
 
herderdude said:
The sonofabitch finally hit depth! Amazing! I saw him at the XPC finals. He was locking up 2" high with 1220 on his back. Opener he tried forcing depth and missed it, second he blew it up while his handler was still telling him to sit back, and I don't remember the third.
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He almost hit 1100+ but missed depth, but total smoke show the way up.
 
6/2

Speed Squats
275x2x3
315x1x3

Rack Pulls
455x3x3

Hypers/Standing Cable Crunches
BW+45x15x2/150x12x2
BW+45/150x12-drop-110x12

Quick little speed/deload session. Wanted to get some more work in on the rack pulls, but couldn't hold my arch. Lumbar feels a little shaky and definitely to take a small break from any PR hunting on the big lifts.
 
6/3

OHP
Worked up to 185x4 PR

T-Bar Row (weight added)
180x10x3
205x10

Tate Press/Side Laterals
45x10x3/35x10x3

Pullaparts (mini)
20x3

various RC work

I hit a solid PR on OHP (+1 rep) and shoulder is getting better. I messed around with some assisted dips, but it wasn't in the cards just yet. I've been working on increasing my shoulder capsule mobility and have increased ROM on internal rotation. I haven't quite mapped out a meet plan yet and will be doing so this week.
 
domore said:
A couple posts up...are those your confirmed openers?
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Those are my goals for the meet. Openers will probably be 633/424/573. Depending on my shoulder, I may take a token 225 bench as my opener just to make sure I get on the board. I have great confidence in my squat and deadlift and they're the main focus of the meet for me.

If all goes according to plan, it'll be 633, 666, 705 on squat and 573/601/616 on deadlift.
 
6/4

Speed Pulls
405x2x6 (+80#chain)



SLDL
275x8x2
315x8

Walking DB Lunges
50x20x2

Standing Cable Crunches
120x15
150x15x2

How about that speed, eh? I widened my stance ~1" each side so I wouldn't have to drop my hips as low to where I was almost squatting the weight up. I felt on point with my positioning and put a major emphasis on doing the Duffin tip of creating so much tension to where the bar is off the ground until I hit ~405. 315 was elevated once I got into position, which isn't too bad considering I'm only ~215 right now (+- 2#).
 
Right on the money. Those looked weightless. Notice any difference pulling in the deadlift suit versus the squat suit?
 
herderdude said:
Right on the money. Those looked weightless. Notice any difference pulling in the deadlift suit versus the squat suit?
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The pop off of the floor is noticeable even with straps down. The flare of the legs is built perfectly for me and I'm able to go slightly wider with some extra external rotation at the femur. It took about 4-5 uses to really get the hang of it and find optimal stance/positioning for me. I've also noticed that even with the straps extra tight, I don't have trouble getting full air like I did with my Ace.
 
I know what you mean with the air, that really surprised me the first time I tried pulling straps up. It seems like you're able to load the suit with your hips closer to the bar, instead of a squat suit where you have to sit back more to load the suit.
 
herderdude said:
I know what you mean with the air, that really surprised me the first time I tried pulling straps up. It seems like you're able to load the suit with your hips closer to the bar, instead of a squat suit where you have to sit back more to load the suit.
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The cut of the legs helps out on that. I've also made some small technical adjustments on the initial portion of the pull that have helps.
 
6/6

Bench
Ram
275x3
295x3
Add Shirt (2-board)
365x3
405x2

HS Rows
190x8x4

Cable Rows (wide and pronated)
180x12

Cambered Curls/Prone Rear Fly
95x12x3/35x12x3

Rolling DB Ex/Band Pressdowns (light
30x15x2/15x2

After a ****ty week that included getting laid off, I needed this day. Bench was moving well and I hit a smooth groove on the Ram, which wasn't happening about a month ago. On a whim, I threw on the shirt just to see how it felt. The groove was 100x better than last time, my positioning was about where it should be, and I had speed. I'm ramping up for the August meet and will be smashing PRs.
 
Great job! You're getting stronger!!
 
Rodja said:
Danke. Now you need to get your stuff together and compete. Thanks, man. The MS has to be increasing glycogen storage because my shirt was tight as hell.
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I don't wanna...
 
Rodja said:
Ummm...didn't you just say you want to hit 400+ on deads? It doesn't count unless it's on the platform.
Click to expand...

It counts to me
 
6/8

Squat
145x3
235x3
325x3
Add Jack briefs
415x2
465x2
Add Ace Suit and Inzer Gripper wraps
505x2
555x2
595x1
635x1x2

Rolling Hypers/Donkey Calf Raises/Ab Wheel BW+25x15x2/400x15x2/BWx15x2


My Jack briefs are too small for me now. They throw me forward and I was having a hell of a time sitting back, which is something I very, very rarely have a problem doing. I'll be sticking with my Ace briefs from now until I decide to buy a new pair of briefs (I don't have any plans of buying any for awhile) and definitely for the rest of the training cycle.

I have another bag of the MS on the way and will be running it until after the meet, which will give me ~11-12 weeks using the product to gauge its efficacy over longer periods of time.
 
Hmmmm... Calf raises.
 
Rodja said:
I know you're my familiar with assistance training and why certain things are done. It's ok...we're all friends here.
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Huh?!
 
A couple of notes regarding pre-meet training:
I have 7 or 8 training weeks to go (still waiting on final date). If it's 7, I'm going to do 3:1:2:1 leading into meet week. If it's 8, I'm go to do two 3:1 cycles leading into meet week. I'm going to leave the gear be and not make any adjustments to anything except maybe using the Overkill knee wraps.
 
Sean1332 said:
Plan on hitting a third attempt from reverse band ala Brian Carroll?
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Third attempt is 705 and I did that straight weight a few weeks ago, but it was a bit high. It felt solid on my back, though. I'll have to play it by ear and see how everything goes each week. I'd like to take it again at some point, though, so it's not a huge shock to the system.
 
I went in and did some mobility work today along with 10, ~30yd Prowler pushes. It may have been that I was the only one going heavy yesterday and it threw off my timing, but I noticed my conditioning was bad yesterday. I'm not doing these to drop any weight, but I know it'll end up happening in some form or fashion. The last time I implemented these into my routine was last Fall and I got down to 208, IIRC, within 6 weeks or so. I won't be cutting weight for this upcoming meet and am undecided about which weight class I will be doing most often. I also got confirmation that the meet is the first weekend in August, which is 8/2.
 
6/10

OHP
Worked up to 195x2 PR

T-Bar Row (weight added)
135x15
160x15x3

2-board Press
225x5
245x5
255x5

Cable Row (wide and pronated)
180x12
200x12x2

Prone Rear Fly/Pressdowns
35x12/100x15
35x12x2/110x15x2

Cambered Curls/Side Laterals
85x15x2/25x15x2

Got a wild hair up my ass and decided to do some ultra heavy OHP. After that, I went lighter and focused on M-M connection on the assistance. There was a little discomfort on the board press, but that was from a bad setup since I had to use the ****ty benches that feel like they're lubed with butter. The main thing for me is getting that setup down and maintaining position.
 
6/11

Sumo (+120# chain)
405x1x8

SS Yoke Bar GM (I think it's an 82# bar)
172x8x3

Prowler Pushes (90# loaded)
60Mx5

Speed, speed, speed. Today was all about speed on the pulls and the GM. Positioning wise, this is probably the best my sumo has ever felt and looked. Part of it is improved pop from the suit and part of it is focusing on the aforementioned hovering technique. I forgot how much I hate the Yoke bar and how much I suck at them as well. By the end of the Prowler, I was absolutely done. It took about 45 minutes before the flu went away, but I know this will pay dividends in terms of conditioning and overall energy throughout the day.

MyoSynergy notes and mini review:
This stuff is the real freaking deal. The DOMS subsided after a few weeks, but the fullness has stayed. I've taken many a test booster/ergogenic supplement in my 12+ years of training and only a handful have actually truly impressed me and this is one. The only other one that has even approached this is the old Activate and Rebound XT stack circa 2005, but the fact that my strength is continuing to climb even at a much more advanced stage in my life is truly impressive. In terms of body comp, I haven't taken pics in awhile, but I will once I finish my second bag. By no means is it a priority or even a tertiary goal, but there has defintely been improvements as I've dropped a notch in my lifting belt with my weight roughly the same.
 
6/13

Bench


T-Bar Row (weight added)
160x12x3

Incline DB Press
60x10x2

Side/Rear Laterals
30x10x3

DB Preacher Curls
30x10x3

Various RC

All my presses felt good except my last one, which went to hell from the liftoff. I recovered somewhat, but then I messed up off the boards as I went straight up instead of up and back concurrently. Either way, I'm extremely satisfied with the progress I'm making on regaining my bench strength. The first attempt in the vid is roughly what I'm expecting my opener to be give or take a few pounds.
 
You have become one with the shirt, man. Those look excellent. The little hiccup with 455(?) to a 1 is whatever. Happens. But your improvement is vast.
 
herderdude said:
You have become one with the shirt, man. Those look excellent. The little hiccup with 455(?) to a 1 is whatever. Happens. But your improvement is vast.
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Yeah, it was 455. I'm hoping I progress to where I exceed my goals for bench this meet. I have zero doubts that I'll tie my PR. Based off how the 425 looked, I'd say that having that as my opener, which was my conservative plan, may be a bit too light.
 
Rodja said:
Yeah, it was 455. I'm hoping I progress to where I exceed my goals for bench this meet. I have zero doubts that I'll tie my PR. Based off how the 425 looked, I'd say that having that as my opener, which was my conservative plan, may be a bit too light.
Click to expand...

I'd agree with that. 425 was absolutely crushed. If all the stars align, you look like you'll be in the 475-485 range.
 
6/15
Squat
To parallel box
145x5
235x5
Add Ace briefs
325x3
415x2
Add Ace Suit
505x2
Add Inzer Gripper
555x1
Straps Up
605x1
635x1
Doubled reverse mini band and Overkill wraps
665x1

Uni LP/Rolling Hypers
270x15x2/BW+25x15x2
360x15/BW+25x15

Prowler (+90)
70Mx5

Bit of a bipolar session. Early part of squats were great and then it got funky on the first two sets with straps up. Figured out it was due to using my quads to unrack instead of my hips. I was able to hit depth with good pop on the final set and really open up my hips. Another thing that I noticed was that the interset recovery was much better than last week and that the Prowler is already paying dividends.
 
6/17

OHP
135x10
145x8
155x8

Kroc Rows
145x19

Incline DB Press
65x10
70x10x2

Blast Strap Ex/Band Pressdowns/Band Facepulls
BWx12x3/12x3/20x3

BB Curls/Side Laterals
85x12/30x12
95x10/35x10

Good work today. Not going for any PRs on OHP until after the meet and doing mainly hypertrophy work to keep the joint strong. I'm excited for these next 50 days to see what I can accomplish.
 
6/18
Sumo (+120# chain)
425x2x6

SLDL
225x10
275x10
315x10

Standing Cable Crunch/DB Shrugs
150x15x2/100x15x2

Meh day. Couldn't did my groove on the pulls and don't have a lot of gas in the tank. I didn't eat a lot yesterday and I'm hoping that was the main cause. Either way, I'm deloading on Sunday on squat.
 
6/20
Bench
2-board
405x2
455 Tech Fail
455x1
475x1
Touch
405x1
425x1

Wide Cable Rows
180x12x3

Side/Rear Laterals
30x12x3

This was a day that was just bound to go to hell. I was moving for most of the day and was pretty depleted walking into the gym. I took more time to get going and then hit the bench. My first set with 455 was an all out disaster. First, it was misloaded as there was a quarter missing on one side. Then, my foot slipped out after I touched the board. Finally, on my third attempt, I got the damn rep. It probably wasn't the best idea to touch twice in one session, but I've been struggling with handoffs. The bar was loaded at 405 just to practice the transition and I decided to just go for it. After that, I went to 425 as it's my projected opener and it was more difficult than it should've been. Assistance work was easy after that and I'm ready for a deload.
 
These days happen in equipment, man. How hard was it to touch 405 and 425? At least you know you can get 425 even on a horrible day, sounds like a perfect opener.
 
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