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  1. #11
    SwoleSource Member Feedback Score 0
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    Damn Rodja making some serious improvements bud! Looks like you found some meat-heads to train with How's the bench coming?

  2. #12
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    Quote Originally Posted by ryansm View Post
    Damn Rodja making some serious improvements bud! Looks like you found some meat-heads to train with How's the bench coming?
    After gaining some weight and gaining more experience in the shirt, I can confidently say that I will be breaking 500 at some point this year.

    This was from last week:


    I'd put that set at about an 8 on the RPE and it's just a matter of consistency and continuing to strengthen the lats and triceps.
    M. Ed. Ex Phys

  3. #13
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    2/8 Bench



    Close Grip
    225x8x3

    Tate Press/External Rotations (mini)
    35x15x3/15x3


    Easily my best bench ever in a shirt. I fucking nailed it today. On each set in the video (both of which were PRs), I had another rep in me, but my lumbar cramped after the single. Either way, I am far ahead of my pace and am extremely happy with my progress. Next week will be floor press per my 2:1 of shirted:raw work.
    M. Ed. Ex Phys

  4. #14
    A 1k Club Member Feedback Score 5 (100%) O_RYAN_007's Avatar
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    Fkn nice work man!

  5. #15
    Super Moderator Feedback Score 2 (100%) h2s's Avatar
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    Re: APF TX State 2013

    Fucking a. Respect man, you are a strong MF'r.

  6. #16
    Super Moderator Feedback Score 3 (100%) BBG's Avatar
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    I hate those lumbar cramps. Any suggestions on how to not let that happen?
    Super not-not-moderator BBG

    Need extra cash? List of "Get Paid To" sites: Make $5 a day

  7. #17
    Established Member Feedback Score 2 (100%) milehighguy's Avatar
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    Quote Originally Posted by h2s View Post
    Fucking a. Respect man, you are a strong MF'r.
    This...
    Impressive

  8. #18
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    Quote Originally Posted by BBG View Post
    I hate those lumbar cramps. Any suggestions on how to not let that happen?
    In reality, they almost should happen as they indicative of a high level of overall tightness.


    Quote Originally Posted by h2s View Post
    Fucking a. Respect man, you are a strong MF'r.
    Quote Originally Posted by milehighguy View Post
    This...
    Impressive

    Thanks for the compliments, fellas.
    M. Ed. Ex Phys

  9. #19
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    2/10
    Squat

    Worked up to 615x1

    Ab Wheel
    BWx10x3

    This session was far from my best day. I was never able to loosen up my back and I had to call it at earlier than I had hoped. Most of the crew ended up having a shitty day and one of the guys had to dump a weight, which hasn't happened to us in several months. This whole next week is going to be an underload with only briefs on lower and raw for upper.
    M. Ed. Ex Phys

  10. #20
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    2/12

    AM

    BB Rows
    205x10
    255x15x3

    Pullups
    BWx8x3

    Cable Rows
    180x10
    220x10
    250x8-drop-200x8

    PM

    OHP
    145x8x2
    145x7

    Dips
    BWx15
    BW+35x8x3

    Facepulls/Tate Press
    100x15x3/40x12x3

    External Rotations (mini)
    15x3

    I've been somewhat neglecting lat work and decided to throw in a random two session day with one specifically lat work. This week is my raw week for my CNS and muscular recovery has seldom been an issue for me. Made sure to really up the calories at dinner (2 avocado cheeseburgers with homemade hashbrowns) and am feeling sore today from the huge increase in volume, but that is to be expected.
    M. Ed. Ex Phys

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