Rodja's "Block"buster Log

[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.