Rodja's "Block"buster Log

[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.