Rodja's "Block"buster Log

[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.