Rodja's "Block"buster Log

[Rodja]

Like any smart athlete, I am constantly looking to expand my training knowledge and finding ways to implement the newfound data/knowledge into my training. For most of this year, I have been following some form of conjugate periodization aka Westside training. I switched to nearly exclusive geared work in the Summer and have hit a small plateau in gains lately. I've been hitting some smaller PRs on assistance lifts and the occasional PR on the main lifts, but nothing substantial. I wouldn't say I'm frustrated, but I am definitely disappointed in the lack of progression. The one thing that has been frustrating is my inconsistency in training; some days I'm a machine and other days I'm a powderpuff.

I was set to do a meet in three weeks, but it was cancelled and I dislodged my patella (again) in a non-training accident and this has given me the time to step back and make some adjustments. I am not one of those people that panics and makes drastic changes to anything, so I looked for a different take on my system. What this lead me to was block periodization, which was brought to the forefront by Dr. Issurin decades ago, but is seldom mentioned in the US. Although the differences between the two are not immense (they can be viewed as cousins), it does provide a different twist that I hope elicits some gains. Using Issurin's model, the three phases are the accumulation, transmutation, and realization and I plan to use each phase for three weeks.

11/13
Accumulation Week 1, Day 1

Close Grip Incline Press
205x5x4
20 reps

HS Pronated Rows
160x12
180x8x4
44 reps

Dips
BWx15
BW+25x10x2
BW+25x8
43 reps

Overhead Rope Ex/Facepulls
70x10x4/80x12x4

None of this was done to failure, but I did completely guess on what weight to use on the close-grip incline as I had never done them until this session. I implemented them mainly because Tate is a HUGE fan of these and I am not one to argue with his opinion on how to get stronger. I did notice that my dip strength was down, which may have been a result of the incline or it could have been because I have put little emphasis on fatigue tolerance in my training. Whatever the case, I did have some wicked DOMS that I haven't had for ages. It doesn't really mean much in terms of efficacy, but it is feedback that I did something different.

[Rodja]

11/14

Accumulation Week 1, Day 2

Speed Pulls (+100# chains)
315x2x10
20 reps

Deficit Conventional Deads (4")
315x5x4
20 reps

Cambered GM
225x10x3
30 reps

Standing Cable Crunches
100x15
120x15x3
60 reps

My hamstrings were fried by the end of this session, which is exactly what I needed. I'm not hamstring weak, but you can never have too much strength in the hamstrings. I attribute a large portion of my stagnation to two main things: a lack of assistance work in my core and inconsistency in my mobility work. The lack of assistance work would really show during >90% of my 1RM on lower body lifts and my lack of mobility would ALWAYS show up on my bench sessions. If I can't get my legs under me, my bench is unstable and my arch is bad.

[xxiv]

subd.
I like how you include total reps.

[h2s]

Inftw

[Eden]

This will be interesting. Is your patella a common problem for you?

[Rodja]

This will be interesting. Is your patella a common problem for you?

Only when I'm not paying attention. It's happened twice now: once during wrestling drills and then two weeks ago. Each time was non-contact and that knee has been loose for years.

[weekend]

What is your elbow positioning on the close grip incline? And what's an HS pronated row?

Also, can I do deficit deads by loading 25 lb plates instead of 45s?

[Rodja]

What is your elbow positioning on the close grip incline? And what's an HS pronated row?

Also, can I do deficit deads by loading 25 lb plates instead of 45s?

Elbows are tucked at about 45 degrees. HS is Hammer Strength and the pronated was my hand positioning. You could use 25s instead of 45s, but that would be a pain in the ass to load and unload. You could just stand on a plate with 45s on the bar.

[xxiv]

You could just stand on a plate with 45s on the bar.

this is where bumper plates really come in handy.

[Rodja]

You can use any plates really.

[Rodja]

11/16
Accumulation Week 1, Day 3

Bench
275x5x3
275x6
21 reps

Neutral Pullups
BWx8x2
BWx7x2
30 reps

Tate Press/DB Curls
30x15x3/40x10x3

Side Laterals/WYT
30x20/15x830x18/15x8

[Rodja]

11/18
Accumulation Week 1, Day 4

SSB Box Squat (14")
355x3
355x5x4
23 reps

Conventional Rack Pulls (bar at knee height)
315x5
365x5x3
405x7
27 reps

Hanging Leg Raises/DB Shrugs
BWx15x4/90x20x2

Solid first week of accumulation. Definitely more rep work than I've been doing the past few months and I've had some lingering DOMS, as expected. Tried to do some unilateral thigh work, but the knee didn't feel stable enough and there was too much discomfort for my liking.

[weekend]

11/16
Accumulation Week 1, Day 3

Bench
275x5x3
275x6
21 reps

Neutral Pullups
BWx8x2
BWx7x2
30 reps

Tate Press/DB Curls
30x15x3/40x10x3

Side Laterals/WYT
30x20/15x830x18/15x8

what's a WYT?

(sorry for multiple questions regarding terminology)

[O_RYAN_007]

In for this log!

[AresTS]

what's a WYT?

(sorry for multiple questions regarding terminology)

YouTube - hard to explain. They're gnarly

- Valdez

[Airborne42]

I'm in this! I'm always tryin to learn new stuff!

[Rodja]

11/19
Accumulation Week 2, Day 1

Close Grip Bench (pinky on rings)
225x5x2
225x4

OHP
135x6

Cable Rows/Facepulls
180x15x4/80x15x4

Looks like I may be taking some time off after this morning. The plan was to do four sets of 5 on CG bench and the first two sets went very well. I was able to get my leg drive and stay tight throughout the lift and everything felt great. On the third set, though, something went awry. I first had trouble unracking the weight, but didn't think anything of it. The first two reps also felt fine and felt like I was on my way to another good set, but the third rep was where things went bad. I think I overtucked at the bottom at it opened up my left shoulder and I felt a slight burning on the anterior side near the bicep tendon/pec area. I tried to continue on, but the fourth rep hurt very badly and I racked the weight. I attempted some OHP, but there was also some discomfort. I've iced the area and took some NSAIDs to hopefully lessen the swelling in the area and the specific ROM that hurts is horizontal flexion with no discomfort raising the arm as long as I don't move it medially. I've never any pec strain until this session, so I'm hoping it heals quickly.

[h2s]

Damn sorry to hear, hopefully it bcomes a non-issue.

[Rodja]

11/20

Accumulation Week 2, Day 2

Speed Pulls (sumo w/ 120# chains)
315x2x12
24 reps

Conventional Pulls
315x5x5
25 reps

Cambered Low Box Squats (12" box)
225x5x4
20 reps

Standing Cable Crunches
110x15
120x15x3
60 reps

Much better day than Monday and really killed the session. Adding in some extra volume per the block, but kept the weights the same. I did attempt some cambered GMs, but it irritated my lumbar, so I scratched that and went with the low box instead.

[Sorrow]

Solid work. Interested to see how this works out for you.

[Rulk]

Sounding like some hard and brutal work. Not for the weak of heart for sure.

[Rodja]

One thing that I added this week, which I probably should have been doing for awhile now, is to start having an intra-session drink of 1 scoop of Gatorade powder along with either 15g BCAA or 15g Peptopro. Recovery has already started feeling better as a result of this (shocking...) and I may increase the amounts slightly as the intensity of the blocks increases. Probably won't get back into gear until the realization phase, which is over a month away, but will be using briefs and a Titan Ram for the main lifts for support mainly to keep my hips and now my pec healthy.

PED right now is very basic: 500mg E. I did find a KILLER deal on some 1T cyp and will be adding that in once I feel I've recovered from this strain and the focus right now is to really increase my weight from about 210 to 225-230 by March. I might lower to E dose to 375mg/week once I add in the 1T into the mix (500mg/week) to lessen the amount of oil I need to shoot each week as I am starting to get some scar tissue buildup in my glutes and thighs. What I will NOT be adding into the mix until I am 4-6 weeks out from a meet is any orals. Got back some slightly alarming LFTs and also noticed that I was getting something similar to a hiccup, but it they got to the point where it felt like a crazy spasm in the area to where it would interfere with not only my ability to stay tight while lifting, but fucked up my digestion and sleep. Moral of the story: although the liver is resilient and can heal itself, don't do anything stupid. Stick to pinning except for very short periods of time 1-2x/year.

[Rodja]

11/23

Accumulation Week 2, Day 3

Neutral Pullups
BWx8x3
BW+25x6
BW+25x5
35 reps

Tate Press/Pressdowns (w/lat pulldown bar)
30x15x3/70x15x3
90 reps

T-Bar Rows
135x12x4
48 reps

DB Curls
40x12
45x12x3
48 reps

W/Band Pullaparts (mini)
17.5x8/12
17.5x8/12
17.5x8/12
60 reps

The plan today was floor press with my ring finger on the ring, but my pec was not ready. I attempted to give it a go and did a very thorough warmup on the pec/delt tie-in and then did a few sets of 125, which felt good, but 185 hurt. Instead of being stupid, I cut my losses and just go on with what I had planned for the day and subbed in the pressing volume with extra rowing volume.

[Eden]

One thing that I added this week, which I probably should have been doing for awhile now, is to start having an intra-session drink of 1 scoop of Gatorade powder along with either 15g BCAA or 15g Peptopro. Recovery has already started feeling better as a result of this (shocking...) and I may increase the amounts slightly as the intensity of the blocks increases. Probably won't get back into gear until the realization phase, which is over a month away, but will be using briefs and a Titan Ram for the main lifts for support mainly to keep my hips and now my pec healthy.

PED right now is very basic: 500mg E. I did find a KILLER deal on some 1T cyp and will be adding that in once I feel I've recovered from this strain and the focus right now is to really increase my weight from about 210 to 225-230 by March. I might lower to E dose to 375mg/week once I add in the 1T into the mix (500mg/week) to lessen the amount of oil I need to shoot each week as I am starting to get some scar tissue buildup in my glutes and thighs. What I will NOT be adding into the mix until I am 4-6 weeks out from a meet is any orals. Got back some slightly alarming LFTs and also noticed that I was getting something similar to a hiccup, but it they got to the point where it felt like a crazy spasm in the area to where it would interfere with not only my ability to stay tight while lifting, but fucked up my digestion and sleep. Moral of the story: although the liver is resilient and can heal itself, don't do anything stupid. Stick to pinning except for very short periods of time 1-2x/year.

Try Xtend and Gatorade during workouts, that's what I've done, and I find it works wonders for keeping you going during sets.

[Rodja]

Try Xtend and Gatorade during workouts, that's what I've done, and I find it works wonders for keeping you going during sets.

That's essentially what I added.

[Rodja]

11/25

Accumulation Week 2, Day 4

Squat
405x4
455x3x5
19 reps

Sumo Deads
405x5x4
20 reps

Hanging Leg Raises
48 reps

DB Shrugs
90x20x2
100x15
55 reps

Got in some really good work on this day. Went at a slower pace than usual because we had a big group with a couple of guys going full gear. Finally working out a kink in my technique that was messing up the last third of the my squat as I figured out I was driving my hips too far forward and it was throwing me off balance while returning the weigh to the hooks.

[Rodja]

11/27

Accumulation Week 3, Day 1

CG Incline
205x5x2
225x5
225x6
21 reps

DB Row
150x20 PR

OHP
135x6x3
18 reps

Facepulls/Rope Pressdowns
60x20/60x15
60x20/60x15
60x16/60x12
56 reps/42 reps

I was very, very diligent with warming up on this session even if it meant taking away some of my numbers. I usually don't take 10-20lb jumps while warming up, but I did just that to make sure the pec had plenty of bloodflow and was nice and warm. I usually only do 4-5 sets before I start everything , but I did 8 sets before I put 205 on the bar (bar, 95, 105, 135x2, 155, 165, 185) with 4-6 reps on each set. Once I got going, though, everything went very well. The bar was moving very fast and I didn't take any of my sets to failure to stay within my goals for the day. I did notice a slight dip in my lockout strength on OHP, which I attribute to my triceps being fatigued from the CG incline, but I anticipated something like that would happen and I also lightened my pressdown weigh to make sure to get a ton of bloodflow into the area and really stretch the muscle.

[Rodja]

11/28

Accumulation Week 3, Day 2 (w/ suit bottoms)

Speed Pulls (+120# chain)
345x2x10
20 reps

Cambered Box Squats (14")
315x5x4
20 reps

Hypers
BWx15
BWx15 (1 red band)
BWx15x2 (2 red bands)
60 reps

Ab Wheel
BWx10x5
50 reps

I am fairly confident that I have hit the overreaching phase as my power on speed pulls was not where it usually is. It is definitely not from a lack of food as I have increased my calories by 500-1000 per day to try to add some mass. Starting to notice some kinks and soreness in my back, hips, and delts as well even while using my suit. The plan for Friday is floor press, which I supposed to do last week, but couldn't and Sunday is still up in the air. I might do SSB box squats to a higher box, but that isn't set. One thing I will not be doing is pulling with a DL bar for awhile as my hands are killing me from the extra pulling volume that I've been doing for the past three weeks.

[h2s]

Everytime I read your logs, I am amazed at the understanding and application of the physics behind the body/exercise that you incorporate into every workout. Good stuff.

[Rodja]

Everytime I read your logs, I am amazed at the understanding and application of the physics behind the body/exercise that you incorporate into every workout. Good stuff.

I try to make my logs more than just documentation of reps, sets, and lifts, which is why I usually include a decent amount of commentary to each session.

[Rodja]

11/30

Accumulation Week 3, Day 3

Floor Press
275x3x3
275x4
13 reps

Neutral Pullups
BW+25x5x3
13 reps

Tate Press/Pressdowns/BB Curls
35x12/70x12/75x12
35x12/70x12/75x12
35x12/70x12/75x12

Seated DB Cleans/Pullaparts (mini)
20x8/12
20x8/12

Final upper body session of the accumulation phase and, sans the strain, I'd say it went well. Combined with the extra calories, I've added on about 3 lbs and my shirts are tighter now. Still not sure about when I will train fully geared again, but I'm leaning towards the first week of the transmutation phase. The main thing I need to decide is whether or not I should deload next week.

[Rodja]

12/2

Accumulation Week 3, Day 4

Box Squats (14" box)
405x3x4
12 reps

Rack Pulls (3-4" below knee)
365x5
405x5
455x7

DB Shrugs
100x15x3

DB Side Bends
75x15x3

Ab Wheel
20 reps

Last day of the accumulation phase. Felt good overall, but a tad slow off of the box once I hit 405 and stuck with that weight. Briefs are starting to feel tighter, which is great as they haven't offered much support for awhile as I lost some weight while I was prepping for 198. I'm holding off on buying some new briefs until I get to my target weight.

[ryansm]

Have you ever tried Smolov? I assume you are competing geared, why choose this route and not stay raw? I'm just curious I've never been a fan of geared lifting but I know it's the popular route for most.

[Rodja]

Have you ever tried Smolov? I assume you are competing geared, why choose this route and not stay raw? I'm just curious I've never been a fan of geared lifting but I know it's the popular route for most.

I hurt a lot less with gear especially since I like to squat wide and pull sumo. While raw, I was constantly having minor tweaks and pulls within my hips and this is virtually a non-issue now except when I'm lazy and skip my MFR.

[Sorrow]

Solid work man. I had the same feeling with my briefs this weekend. The weight gain deff. made them feel tighter.

[Rodja]

12/4

Transmutation Week 1, Day 1

1-board
315x3x2 PR
6 reps

CG Incline
205x4x2
205x5
13 reps

HS Rows/Facepulls
160x12/15
160x12/15
160x12

I've been doing a lot of reading regarding bench grip width and, coincidentally, Wendler wrote a bench article that touched upon pros/cons of width. I have long arms for my frame (~5'10" with a 6'2" reach), so I naturally assumed a wider grip and a shorter ROM would be in my best interest. However, according to Wendler, this is not ideal for someone who struggles at the bottom, which I do. I moved my grip from the legal maximum to having my ring finger on the rings. I felt tighter and more stable even with a bad handoff and I hit a solid PR. My triceps were fried afterwards and I was weaker on incline, but not a big deal.

[Rodja]

12/5
Transmutation Week 1, Day 2

Sumo 505x2
525x4 PR
6 reps

Cambered Low Box Squats (2" below parallel)
365x4x2
8 reps

Ab Wheel
30 reps

Hit a huge DL PR today. The plan was to hit a double on 525, but I hit a nice groove on my last set and went for it. I had another one in the tank, but I never go to failure on deads. I was exhausted afterwards, though, and it did lower a bit of my strength for the rest of the session.

[Rodja]

12/7

Transmutation Week 1, Day 3

Bench (shirted)
405x2 2-board
425x2 2-board
425x1 1-board
5 reps

OHP
145x6x4
24 reps

Pullups
BWx5
BW+20x5x4
BW+40x4-drop-BWx5

Pressdowns
90x15
110x10
110x10

First time in a shirt in awhile and it felt a bit odd. I know I'm about 8-10lbs heavier right now and that changes the game, but everything felt so much easier than I remember. I was able to stay much tighter than previously, which I attribute to bringing in the grip, and it had great carryover. The weight were kept at a manageable percentage as both my weight, which changes the tightness of the gear and the groove, and my grip has changed since my last shirted effort.

[Rodja]

12/9

Transmutation Week 1, Day 4

SSB (straps down)
435x2
460x1x2
460x2
6 reps

Rack Pulls
425x5
475x5
515x4
14 reps

DB Shrugs/Standing Cable Crunches
100x15/100x15
100x15/100x15
100x15/100x15

DB Side Bends
60x15x2

Day was thrown off from the beginning. I didn't feel bad, but I mistimed the session and lost focus.

[Sorrow]

Interesting mix. And you did hit a sumo pr 4 days before.

[Rodja]

Interesting mix. And you did hit a sumo pr 4 days before.

This upcoming training week will be similar followed by a deload before I see where I'm at with my squat and bench numbers and if they've increased.

[Rodja]

12/11

Transmutation Week 2, Day 1

Close Grip (2-board)
275x7
315x6 PR

Unilateral HS Rows
145x10
170x10x3

Rope Pressdowns/Facepulls
70x12x3/90x10x3

The plan was to hit CG incline, but I couldn't find my groove on it and decided to switch. I was a bit hesitant to do full CG since the strain a few weeks back, so I threw made it a 2-board press. Also, my more narrow grip on bench requires more triceps strength and it's just all around easier on the shoulders.

[VayneZ]

You're a hardcore man Rodja!

I enjoy reading your technical workout summaries. Gives me ideas I can inculcate in my workouts.

[Sorrow]

Yeah, looking forward to your results man. Been alot of solid workouts

[Rodja]

12/12

Transmutation Week 2, Day 2

Sumo (+80# chains)
465x2
505x2
525x1 (barely locked it out; grip was failing)

Low Box Squat (doubled green bands)
315x2x7

Standing Cable Crunches
100x15
120x15x3

DB Side Bends
50x15x2

First time I've done ME with chains, so everything I did on them was a PR. I was hoping to get a bit more and I could if I strapped, but I am in the middle of an overreaching phase and need to be a tad cautious with my recklessness right now. I'll be shirting up tomorrow along with breifs and suit bottoms on Sunday before hitting a deload and testing myself.

[DJM]

You're a hardcore man Rodja!

I enjoy reading your technical workout summaries. Gives me ideas I can inculcate in my workouts.

he is badass, elite fitness mold

[Rulk]

Rodja, you ever use straps for deads? Or any pullling excercise for that matter.

[Rodja]

Rodja, you ever use straps for deads? Or any pullling excercise for that matter.

Very, very rarely on deads. I think I've used them once or twice this year for them, but I do use straps on Kroc rows.

[Scope75]

Very impressive numbers and detailed log!!

[Rodja]

12/16

Transmutation Week 2, Day 4

SSB Low Box Squat (+80# chain)
420x2
460x1x3
5 reps

SLDL
145x10x4

Rollouts
BWx10x4

Session was absolutely awful. No burst off of the box and technique was not very good. However, this is exactly what I wanted as it means that I have successfully overreached to now deload and then hit some new PRs.

[Rulk]

In your deload phase, do you take extra time off or eat a little more? I've heard of guys over reaching right before vacation, where they can rest and eat at will.

[Rodja]

In your deload phase, do you take extra time off or eat a little more? I've heard of guys over reaching right before vacation, where they can rest and eat at will.

Only adjust volume and intensity of the session.

[Rulk]

Sounds kind of like a cruise phase, ala DC.

[Rodja]

Sounds kind of like a cruise phase, ala DC.

More like the other way around as conjugate/block permutations have been around since the 60's.

[Rulk]

More like the other way around as conjugate/block permutations have been around since the 60's.

Now your talking beyond what I know lol!

[Rodja]

12/18

Deload Day 1

CG Incline
135x8x5

Neutral Pullups
BWx5x5

Flat DB Press
60x10x4

Pressdows/Pullaparts (mini)
70x15x3/15x3

Simple deload RE session. Resisted temptation to actually push some weights around in order to channel everything into next week. One thing I did notice is that my mid traps and rear delts have a very high number of adhesions and tightness compared to usual and I need to spend the whole week addressing this in order to prevent it from becoming an issue down the road.

[Randoja]

subbed

[O_RYAN_007]

I'm slow to get here Rodja, but I'm here my man.

[Scope75]

12/18

Deload Day 1

CG Incline
135x8x5

Neutral Pullups
BWx5x5

Flat DB Press
60x10x4

Pressdows/Pullaparts (mini)
70x15x3/15x3

Simple deload RE session. Resisted temptation to actually push some weights around in order to channel everything into next week. One thing I did notice is that my mid traps and rear delts have a very high number of adhesions and tightness compared to usual and I need to spend the whole week addressing this in order to prevent it from becoming an issue down the road.
Man I wish I had the knowledge to address things before they become and issue.
Very cool log.

[Rulk]

12/18



Simple deload RE session. Resisted temptation to actually push some weights around in order to channel everything into next week. One thing I did notice is that my mid traps and rear delts have a very high number of adhesions and tightness compared to usual and I need to spend the whole week addressing this in order to prevent it from becoming an issue down the road.

You going to use a baseball or the roller for that? Or something different?

[Rodja]

You going to use a baseball or the roller for that? Or something different?

Just my Rumble Roller.

[Rodja]

12/19

Deficit Deads (4")
405x2x5

Elevated Dead (4")
455x3x2
495x3x2
495x5

SLDL
315x10x3

Standing Cable Crunches
100x15
120x15x3

Well, I know this whole week was designated as a deload, but I felt fantastic all day and the weights were moving very fast. I didn't go all-out to not hammer my CNS, but I applied some submaximal techniques and focused on some solid rep work and hammered nearly every portion of the deadlift, which has been stagnant for awhile. I haven't done deficits in ages and finally got some platforms to elevate myself and made sure to hold my arch and flare throughout. I am hurting today and I had to use straps on the last set of elevated pulls after I ripped off a callous.

[Rodja]

12/21

CG Floor Press
235x5x3

OHP
145x7
165x4
135x8

Meadow's Row
115x12x3

Rope Pressdown
60x12x4

Decent enough session. Decided to throw in the Meadow's to switch things up and my lumbar is still tight and sore from Wednesday.

[Rodja]

12/23

Squat
420x2
475x2
515x2

SSB Good Morning
160x10
210x10x2

Ab Wheel/Back Raises
BWx10/BWx15
BWx10/BWx15

De/Underload week is now complete. Today was the best that I've felt while squatting in a long time and my knee is finally getting it's strength back. This week will probably not be the 1RM week that I was hoping for since the holidays have reduced the crew on the two ME sessions, but I will be looking to set some PR whether it be weight and/or reps.

[Rodja]

12/24

RE Upper

Bench
275x5x4

Neutral Pullups
BWx7
BW+20x6x2
BW+20x5

Dips
BWx15x3

Tate Press/Seated DB cleans
35x15x2/20x8x2

Had to train this morning instead of tomorrow afternoon because of the holiday and decided to bang out some rep work since I will have an extra day of rest between now and my ME work. Getting my bench up to a decent level, but am struggling with maintaining my tightness throughout the set due to some upper back issues.

[Rodja]

12/26

Deficit Pulls
315x2
365x2x4

Elevated Pulls
405x3x2
455x3x3

Cambered Box Squats
275x3x7

Walking DB Lunges
55x12x4

Ab Wheel
BWx10x4

Good session. Felt really lethargic going to the gym, but was able to flip a switch and lock in once I started pulling. I feel like I'm really getting some benefitting from the deficit pulls in terms of regaining some hip mobility, specifically relieving some impingement in my right hip flexor. Still going to take it somewhat easy for the rest of the week since the crew is smaller because most of the people are out of town and shooting for a 1RM on squats isn't a safe idea with only 1-2 people.

[h2s]

Just caught up...nice sessions rodja.

[Rodja]

Just caught up...nice sessions rodja.

The rep work has really been paying off in terms of health, but still not sure if it'll pay off on my total.

[Rodja]

12/28

ME Upper

Bench
315x3
315x5

2-board
335x7

This was from from my best session. For whatever reason, I was really struggling with my groove and my shoulders kept coming out as a result. My ME sessions have been a bit inconsistent and it's becoming frustrating.

[Rodja]

12/31

Squat (suit bottoms only)

405x3
455x3
495x2
545x1 (added wraps)
565x1

Good Mornings
225x10
245x10
275x8

Unilateral Leg Press (weight added)
270x15
360x15x3

Standing Cable Crunches
100x15
120x15x3

Starting to reacclimatize to getting heavier loads on my back and getting my knees stronger. I've had to shuffle around my days a lot lately, which has been frustrating, but the crew should be back this weekend and I'll be able to get in more consistent training. I never got a chance to hit my "realization" block, so I may restart my block or just scrap it all together and start a completely new wave of training.

1/1

Neutral Pullups
BWx10
BW+20x7x2
BW+20x6

OHP
145x8
145x7x2

CG Incline
185x5x3
185x4

HS Neutral Unilateral Row
135x15
160x10x3

YW
15x8x4

Getting some momentum back in my vertical training, which I neglected for the better part of the Fall. My OHP strength is down about 15%, but my neutral pullups are getting much better. I've decided to change some things up to focus more on strength building instead of strength testing and only going for ~95-100% if I KNOW that I will complete the rep. I've put too much into training and have lost sight that I need to focus on building myself for meets by my training.

[Rodja]

1/2

Sumo Pulls
405x3
455x2
495x1
535x1
565x1
585x1

Elevated Sumo
405x5
475x5x3

Ab Wheel
BWx10x4

Usually don't pull this heavy just days after a decent squat, but I felt really good on this day and most of the crew was back, which added to the vibe. My competitive nature got the best of me and I decided to pull heavy. The last set was smooth, but I didn't feel comfortable going for another single and, everything considered, I felt it was best to call it there. It's been months since I was able to pull 605 and I want to avoid muscular failure at the gym. I can handle technical failure, but there is no reason for me to train to that level at this point.

[Rodja]

1/4

Bench
315x5
added shirt
365x1 (3 board)
405x1x2 (2 board)
455x1x2 (2 board)

Flat DB Presses
85x8x2
90x8

Meadows' Rows
90x10x4

Rope Pressdowns/Facepulls
70x15/90x15
70x15/90x15
70x15/100x15

First time I've put on my shirt in about 8 weeks and the weight gain in that time (~10#) has made the shirt fit differently. It's slightly closer to my elbow and have to jack the shirt quite low on my chest. My first sets felt really tight until I moved the shirt down and initially had trouble touching 405 to a 2-board. I called it at 455 as I'm adjusting to the new groove and I'm keeping with my mantra of never reaching failure until the meet.

[Rodja]

1/6
Squat (suit bottoms)

405x3
455x3
495x2
545x1
405x5x3

Ab Wheel
46 reps (4 sets)

I've been looking back at some of my logs and realized that I've been doing really, really well on my squat despite not hitting an overall PR. My PR is in full gear, wraps, and straps up, but I haven't done so in quite some time and won't be until I get a new suit. I'm going to make my current suit into briefs, which is why I've been using them so frequently in training.

[DJM]

1/6
Squat (suit bottoms)

405x3
455x3
495x2
545x1
405x5x3

Ab Wheel
46 reps (4 sets)

I've been looking back at some of my logs and realized that I've been doing really, really well on my squat despite not hitting an overall PR. My PR is in full gear, wraps, and straps up, but I haven't done so in quite some time and won't be until I get a new suit. I'm going to make my current suit into briefs, which is why I've been using them so frequently in training.

your bench looks alot stronger, i know was a weak spot if you call it that
the those last 2 heavy squat numbers are something, at the bottom my life would flash before my eyes

[Rodja]

your bench looks alot stronger, i know was a weak spot if you call it that
the those last 2 heavy squat numbers are something, at the bottom my life would flash before my eyes

The last times I fully geared up on squats, I started to get tunnel vision.

[Rulk]

Yeah the bench is looking beastly. So are the squats.

[Scope75]

Yeah the bench is looking beastly. So are the squats.

Lol!!
What isnt looking beastly??
All these numbers are killer.

[Rulk]

Lol!!
What isnt looking beastly??
All these numbers are killer.

That is true. Nice numbers. Makes me want to get back to the weights.

[Rodja]

What's kinda funny is that I have the worst bench out of my group by nearly 70#. My squat is pretty good and my DL is damn good, but I still have a long ways to go before I hit my goal of elite.

[Rulk]

What's kinda funny is that I have the worst bench out of my group by nearly 70#. My squat is pretty good and my DL is damn good, but I still have a long ways to go before I hit my goal of elite.

That sounds like west side barbell club. I have been reading stories about them in Flex for a couple years and PL'rs sound like freakin machines man...

I am very curious how you guys get your tendons to catch up with the strength of the muscles. I'm sure I could benefit from knowing how to boost ligament strength.

[Rodja]

That sounds like west side barbell club. I have been reading stories about them in Flex for a couple years and PL'rs sound like freakin machines man...

I am very curious how you guys get your tendons to catch up with the strength of the muscles. I'm sure I could benefit from knowing how to boost ligament strength.

It's not the muscle that determines strength, it's the CNS and technique. You kinda bring up an area that is misunderstood when it comes to PL'ing and that is the gear. Most people think that you throw on a shirt and you automatically add 200lbs to your 1RM, but this is far from the truth. When describing the role of gear, I akin it to additional layers of connective tissue that is extremely tight. Not sure how much from physics class you recall, but there is something called the normal force that pushes opposite of gravity. When you train in gear you not only have to deal with the weight on the bar, but you have to work with the additional normal force created by the shirt all while trying to stay tight and not let the gear fold you.

[Rulk]

It sounds like a new art to lifting, with gear.

In another thread I kind of touched on nerves and lifting, but could not quite get the thought out. I have to admit, I thought the crossover ability of bodybuilding type lifting, over into powerlifting ( for strength gain ), did not go over really well.

Just lifting in the lower numbers for reps and resting more was my only understanding of the sport, but there is so much more... Just looking at Louie Simmons programs throws me for a loop. I think I would actually have to attend a gym that is dedicated towards PL to really get my mind to wrap around it.

[Rodja]

It sounds like a new art to lifting, with gear.

In another thread I kind of touched on nerves and lifting, but could not quite get the thought out. I have to admit, I thought the crossover ability of bodybuilding type lifting, over into powerlifting ( for strength gain ), did not go over really well.

Just lifting in the lower numbers for reps and resting more was my only understanding of the sport, but there is so much more... Just looking at Louie Simmons programs throws me for a loop. I think I would actually have to attend a gym that is dedicated towards PL to really get my mind to wrap around it.

I had to literally change everything I thought I knew about lifting once I began PL'ing. The techniques, the methods, the templates, etc. were all so radically different from the shit (and I mean shit) that the mainstream training organizations teach you. I honestly hate it because there are a huge number of people with tons of certifications and degrees, but have no real knowledge outside of what they were taught. I can't even tell you how many people I encountered in grad school who had never heard of conjugate periodization, block periodization, Prilepin's chart, and other cornerstones of PL'ing.

The biggest misconception, however, is that there is a very limited application for PL'ing in sports or for even the lay client. I heavily disagree because the number one principle of PL'ing is technique. Technique to not only put up the best possible poundages, but to also do a lift safely and efficiently. BB'ers shit on PL'ers all the time because all they ever talk about are the SHW and 308 lifters that carry a significant amount of BF and will swear up and down that strength does not matter. However, when you watch the pros train, you will notice that the biggest guys are also usually the strongest (e.g. Ronnie, Dillett, Branch) because they know how important poundages are to periodization and overload. Yes, volume and frequency are important, but the easiest tangible feedback is strength.

[burlyman30]

To piggyback on what you said there ^^^ I'd say that maybe not PLing specifically, but strength training overall has more crossover application to other sports and various activities than any other training protocol.

Strength and size DO have correlation. Absolutely. I think some of the benefits in BBing is that when you can lift more weight in a higher rep range, then you see hypertrophy. But building that strength is difficult to do in that higher rep range. The lactic acid and other waste products along with shortage of oxygen tires out the muscle too quickly. Training in the lower rep ranges allows a BBer to lighten the weight and still do far more weight in the higher rep ranges once the strength training foundation has been built and continues to be built upon.

A phrase was coined many years ago, "power bodybuilding", which tends to be the way I have trained historically. Having started in PLing and training for years with national and world champ powerlifters, there was little chance that I would/could avoid strength training in my BBing pursuits.

[Rodja]

Really behind on updating this.

1/8

Flat Bench
225x5x4

Meadows Rows
90x12x3
115x10 (used straps)

JM Press
135x12x4

Pressdowns/BB Curls/Facepulls
90x15/85x12/90x15
90x15/85x12/100x15
90x15/85x12/100x15

Got in some solid work today. We have a competition bench now and it feels much different compared to the junk we were using. The j-peg is larger than it should be, but that's a minor complaint. I am having to adjust to the different base that the wider bench has and it actually made me feel more unstable, which is really weird. It has been awhile since I did some JM presses, so I went light with some nice TUT and really focused on the triceps.

1/9

Reverse Band Deficit Pulls (greens; 5" deficit)

405x5
455x3
495x2
570x1x2 PR

Suspended SSB GM
160x10
210x8x3 PR

Standing Cable Crunches
100x15
120x15x3
140x10

Blasted the hell out of body during this session. I haven't done reverse band pulls in ages and have never done them with a deficit. Getting to the bar was 90% of the battle as my gear has been extra tight lately, which is exactly what I want. One thing that the deficits have really done is forced me to really push out hard and hold my arch. We just got a pair of suspension straps and decided to play with them. In the future, I'll be doing them only for ME or as a supplemental lift, but I needed to get the motion down and did moderate reps. By the end, my fraking hamstrings were gone and this will become a staple in my training to break 650 of pulls and 750 on squats by the end of the Summer.

1/11

Bench (2-board)
405x3x3
425x3 PR

Limited on time on this day and really hammered my bench. Made some very subtle adjustments that really enabled me to get into my new groove due to the shirt being tighter and moving the collar lower. I was struggling with elbow position as I was overtucking and doing so too early in the movement.

[Rodja]

1/13

Squat
405x3
455x2
495x1 (added reverse greens)
545x1
585x1
610x1x2
515x5

GM
145x15x4

Ab Wheel
BWx10x4

First time I've had that much weight on my back in a long time and I'm starting to move up in my weights with an eye on April. I'm still nagged by my left calf that cramps up when my knee wraps are too low, but that will be addressed. My major concern is now my gear. My suit is a size 52 Ace that I've been using for all of my lower body sessions (straps down). It has gotten so tight that I now need help taking the thing off and I have two ideas on what I can do: cut the suit into briefs and make it into a suit (I've had this intention for awhile) or use my old single ply Centurion briefs and leave the suit unaltered. Those Centurions have some major bite to them and I might be able to fit them underneath my suit, which I will not be able to do with a pair of double-ply.

My pulls most likely be done in just my Ace as I love the groove it puts me into, but I have not tried the Ace/Centurion combo and gear combinations are a fun experiment.

[xxiv]

My major concern is now my gear. My suit is a size 52 Ace that I've been using for all of my lower body sessions (straps down). It has gotten so tight that I now need help taking the thing off and I have two ideas on what I can do: cut the suit into briefs and make it into a suit (I've had this intention for awhile) or use my old single ply Centurion briefs and leave the suit unaltered. Those Centurions have some major bite to them and I might be able to fit them underneath my suit, which I will not be able to do with a pair of double-ply.


I would leave the suit intact and either keep it incase you feel like dropping weight for a meet or trade it for a 54.

Great lifts, especially the deficit pulls.

[Rodja]

I would leave the suit intact and either keep it incase you feel like dropping weight for a meet or trade it for a 54.

Great lifts, especially the deficit pulls.

If I get to a point where I want to drop weight, I can use one of the crew's gear (two of the guys I train with use Ace suits). I've had my suit altered already to where the hips are pinched in 1" on each side as the Ace line has a small thigh opening in relation to the hips. I've considered moving to the Jack line as they addressed the leg issue by making larger openings, but that's a lot of cash to dole out right now and I've seen mixed reviews on the suits. I can definitively say that I am NOT strong enough to take full advantage of using both Ace briefs and suit and would need to get to the 800s on squat to fully take advantage of the extra support and tightness.

This is the bad thing about gear. It gets to a point where it gets very complicated and my experience with different types of gear is rather small. I've only used Metal's lineup (Ace shirt and suit, Pro briefs, Viking briefs) for multiply, but will be trying an Inzer double ply shirt either this week or next week.

[Rodja]

1/15

OHP
145x7
145x6x2

Neutral Pullups
BWx10
BW+20x7x2
BW+20x6-drop-BWx4

Meadow's Row
90x10
115x10x3

JM Press
135x15
185x10
195x10x2

Tate Press/Seated DB Clean
35x10x3/20x10x3

Fairly long session. Threw in some extra pulling volume to widen my base for bench and squat along with going much heavier on JMs. Triceps were trashed by the end, especially towards the insertion at the elbow.

[O_RYAN_007]

It's been a long time since I've followed your sessions brother. Impressive numbers you're putting up! I'm glad to see your still crushing those PR. I took some time off from the PL, and started moving into Mountain Dog training, but I'm really thinking about making a come back. I just need to get back into the groove.

[Rodja]

It's been a long time since I've followed your sessions brother. Impressive numbers you're putting up! I'm glad to see your still crushing those PR. I took some time off from the PL, and started moving into Mountain Dog training, but I'm really thinking about making a come back. I just need to get back into the groove.

I've been hitting a good stride lately and am mainly tinkering with loads and my gear right now. I'm not constantly chasing PRs anymore and am actually backing off the intensity for now. I'm still putting in maximum effort, but not going to 100% every week.

[Rodja]

1/16

Sumo (briefs only; left my suit in my wife's car)
Worked up to 600x1
510x5 PR

GM
185x10
225x10
275x8
295x7

Unilateral LP (weight added)/DB Shrugs
360x15/100x15
360x15/100x15
360x15/100x12 (grip failed)

Standing Cable Crunches
100x15
120x15
130x15
130x15-drop-100x15

I had to train solo this session due to scheduling, but really hit it hard. Nearly tied a PR on deads and had some left in me, but didn't want to risk total failure. Once thing I have noticed is that my grip has definitely gotten better as I was struggling with 565 several months ago, but did not have that problem during this session. I honestly think the rep work at the end has paid massive dividends here and my work capacity has also increased from it.

[O_RYAN_007]

Nice session man!

[Rodja]

1/18

Bench
Worked up to 455x1
405x4x2 PR

JM Press
135x12x3
185x10

DB Rows
120x10
145x10

Today was kind of a two part session in that I used a different shirt today (Inzer double-ply Rage X) and it is completely different from my Ace. The Rage X puts a lot of the pressure on your triceps from the beginning contrasted by the Ace, which puts almost all of the pressure on the chest plate. It's only one session, so I can't give an honest evaluation of it, but it was very different for me. After I did some sets of 405 and 455 with the Inzer, I switched back to my Ace and put in some volume. After these sets, I was pretty much gassed and did lighter assistance work.

[Rulk]

What was your strength like before you started powerlifting? Looking for numbers. Like for example, your lifts now, what were they 2 years ago? I don't exactly remember when you made the shift from mma to powerlifting, it was like 2 years ago?

[burlyman30]

Rodja, do you always train bench in a shirt?

[Rodja]

What was your strength like before you started powerlifting? Looking for numbers. Like for example, your lifts now, what were they 2 years ago? I don't exactly remember when you made the shift from mma to powerlifting, it was like 2 years ago?

They're obviously much different. I believe my 1RM at the time was 335/225/425, but that was 40lbs ago, before AAS, and when I had shit for technique.


Rodja, do you always train bench in a shirt?

Not always. It's usually 2-3 weeks on, 1 week off and right now is working the shirt in my new groove due to weight gain and jacking the collar down lower on my chest. Next week will be unshirted as I can tell when my legs and lower back need a break. I've said this a couple of times, but I cannot bench worth dick if I cannot get my legs underneath me.

[burlyman30]

There obviously much different. I believe my 1RM at the time was 335/225/425, but that was 40lbs ago, before AAS, and when I had shit for technique.



Not always. It's usually 2-3 weeks on, 1 week off and right now is working the shirt in my new groove due to weight gain and jacking the collar down lower on my chest. Next week will be unshirted as I can tell when my legs and lower back need a break. I've said this a couple of times, but I cannot bench worth dick if I cannot get my legs underneath me.

With and without a shirt is pretty much a whole different lift. Night and day in the way it forces you into a groove. I never got too deep into it... but that was back in the day of the 1-ply Inzer. The shirts today are worlds apart from back then. Pretty amazing how much technology has gone into them, allowing, as you described above, to have a shirt that puts more emphasis on tricep vs chest plate.

[Rulk]

Never seen a bench shirt in person, but it looks like your arms are permanently sticking straight out from your body. They look like a chore to put on too. The slingshot looks like the bare mechanics of the shirt, just much simpler. I wonder if the recreational lifter could benefit from the slingshot to increase strength, or is it better left to a more focused powerlifting program?

[Rodja]

With and without a shirt is pretty much a whole different lift. Night and day in the way it forces you into a groove. I never got too deep into it... but that was back in the day of the 1-ply Inzer. The shirts today are worlds apart from back then. Pretty amazing how much technology has gone into them, allowing, as you described above, to have a shirt that puts more emphasis on tricep vs chest plate.

Single-ply isn't that much different in terms of technique assuming you have PL bench technique. The first Rage X that I used was a single-ply shirt and I could feel the compression, but it didn't overly alter the path of the bar. Double-ply, on the other hand, takes a good 10s just to complete a rep and it's a movement in multiple parts.


Never seen a bench shirt in person, but it looks like your arms are permanently sticking straight out from your body. They look like a chore to put on too. The slingshot looks like the bare mechanics of the shirt, just much simpler. I wonder if the recreational lifter could benefit from the slingshot to increase strength, or is it better left to a more focused powerlifting program?

They're definitely a pain in the ass to put on properly and you generally have to readjust before sets to put it back into the groove. The Slingshot has multiple grades of tension and spring varying from the Reactive to the Mad Dog versions. The original or Reactive would help the recreational lifter, but not the Mad Dog as it's much thicker and stronger.

Here's some evidence for gear for the non-PL crew:
Influence of compressive gear on powerli... [J Strength Cond Res. 2012] - PubMed - NCBI (http://www.ncbi.nlm.nih.gov/pubmed/22395280)

[Rulk]

Damn, looks like RAW lifters only, could definitely benefit from training with CG. I remember one writer who spent some time out with Louie Simmons. He described being in a lot of pain, and that a lot of PL'rs push not only through pain, but minor injuries too. Also the membership their I believe required competing, and that the majority of members were world record holders. That and records were broken every day. It's crazy to think how fast you can get stronger training there, and continue to do so. Seemingly plateaus hardly linger...

[Rodja]

Damn, looks like RAW lifters only, could definitely benefit from training with CG. I remember one writer who spent some time out with Louie Simmons. He described being in a lot of pain, and that a lot of PL'rs push not only through pain, but minor injuries too. Also the membership their I believe required competing, and that the majority of members were world record holders. That and records were broken every day. It's crazy to think how fast you can get stronger training there, and continue to do so. Seemingly plateaus hardly linger...

Westside is primarily an invite only gym. Most of them have already totaled elite before they go to Westside.

[Rodja]

1/20

SSB Squat
355x5
405x3x3

Elevated Pulls (5")
405x5
455x5x2

Walking DB Lunges
60x12x4

Ab Wheel
BWx10x5

Underload session as it was just me and another person on this day. We were both pretty beat up from the week, so it was in our best interest to take an easy day and work some technique. I feel really good today as the lunges stretched out my hips and actually left some DOMS in my quads. My knees are definitely feeling stronger and the plan is to slowly start adding gear and moving up in weight in my squats.

[Rodja]

1/21

Incline CG
185x6
205x5x2
205x6

DB Rows
145x18

Tate Press/Side Laterals
45x10/35x15
45x10/35x15
45x10/35x15

BB Curls/Pressdowns
85x10/100x10
85x10/100x10
85x10/100x10

YW
15x6x4

Adding in some rep work for a little extra hypertrophy in my triceps and to augment my new shirt groove. My body is holding up nicely and I'm holding steady at 220 right now.

[Rodja]

http://www.youtube.com/watch?v=bMs4PUdOT9s

[Sorrow]

What's the good word? How's training going?

[Rodja]

What's the good word? How's training going?

I forgot to bring my new log here. Started pre-meet training this week. I'll get it started here tomorrow.

[Sorrow]

Oh good deal, what meet, weight class etc.? I'm assuming 220's

[Rodja]

Oh good deal, what meet, weight class etc.? I'm assuming 220's

APF TX State on April 13 at 220lbs.