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  1. #31
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    2/15

    Floor Press (pinky on rings)
    225x5
    275x5
    315x1
    275x7

    BB Curls/Pressdowns
    90x10/110x15
    90x10/110x15
    90x10/110x15

    Side Laterals/Pullaparts/Dual External Rotations (mini)
    35x15/15/15
    35x15/15/15

    Solid raw sessions with easy assistance work. My back is still not feeling great, but it's improving with some capsaicin, NSAIDs, and MFR.
    M. Ed. Ex Phys

  2. #32
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    2/17

    Cambered Low Box Squats
    335x3x5

    Called it after the squats. Tried to throw in some basic BW assistance work, but the spine did not feel fine.

    I've been doing extra mobility work on the area and didn't realize how immobile I am compared to my flexibility. I finally bought another baseball to use on my glutes and there's some funky adhesions in there that are very tender, especially in the right glute.
    M. Ed. Ex Phys

  3. #33
    Established Member Feedback Score 3 (100%) Sorrow's Avatar
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    Not to surprising you've been hitting it consistently, both sumo and squat. That takes a toll. I like that you listened to your body and called it. Take the time to recover and stay focused on the end goal at the meet.

  4. #34
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    2/19

    Incline CG
    185x8
    205x6x2

    Meadows' Rows
    90x15
    115x15
    135x12
    135x12-drop-90x12

    Flat DB Press
    80x12
    90x8x2

    Rolling Triceps Ex/Side Laterals/Triceps Fallouts
    35x12/35x12/BWx10
    35x7/35x12/BWx9

    Standing Facepulls
    80x15
    90x15x3

    A couple of major updates from the weekend. First, I've adjusted my training schedule to have one more wave of 2:1 followed by a wave of 3:1 prior to meet week and then the final week being active rest and mobility work. Next is a gear change. I pulled the trigger on a new pair of briefs: Metal Jack size 44. It'll be a tight fit under my sit, but I'll be able to get it with enough weight.
    M. Ed. Ex Phys

  5. #35
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    2/20

    Sumo
    Worked up to 540x5
    570x1

    Snatch-Grip Deads
    335x5x4

    DB Side Bends
    70x10x4

    BW Hypers
    50 reps

    On paper, this session looks really good, but I wasn't able to really dig in once again and I'm one session away from pulling in only my suit. The main thing that the extra gear is preventing me from doing is to really push out on the side of my foot and generating maximum force to the bar. I'm not frustrated as my hips have loosened up and I was able to put in a solid sumo session, but it's a nuisance that I'm struggling so much with my gear.
    M. Ed. Ex Phys

  6. #36
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    2/23

    Bench

    Worked up to 495x2 (3-board)
    455x1 (2-board)
    455x1 (1-board)
    425 touch; lost about halfway up

    Pullups
    BWx7x4

    WY/Side Laterals
    20x6/35x15
    20x6/35x15

    Pullapart Series


    First time that I have attempted to touch in several months and, although I didn't get it, looking at the video, I did really well on the descent, but lost my legs and got stuck about halfway up. The 455 to a 1-board was slightly muscled up and I can tell from both videos that I am too focused on pushing the weight away instead of driving myself into the bench.
    M. Ed. Ex Phys

  7. #37
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    2/24

    Squat

    Worked up to 616x1 (opener; reverse-band)

    Ab Wheel
    BWx10x5

    This session did not start off well. Two girls that are competing with us in April went before us. As I was showing one of them her knee travel, my knee partially dislocated. This is the third time that this has happened in a year with each time more painful than the previous one. I walked around for about 20 minutes and then popped it back into alignment. I took my time and very tentatively added weight (I wore a sleeve the entire time) before adding my briefs and suit. I worked up to where I wanted to get and then called it after I hit my opener. The knee is tender and pretty sore today, but there's not a huge limp. The meet is still on, but I won't be demonstrating a valgus force anymore.
    M. Ed. Ex Phys

  8. #38
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    2/26

    Flat DB Press
    90x8x4

    Meadows Rows
    115x12
    135x10
    135x10-drop-90x10

    HS Rows (pronated)/Pullaparts (pronated and supinated)
    135x10/10/10
    135x10/10/10

    Facepulls/Dual Band Ex Rotation (mini)
    100x15/15
    100x15/15
    100x15/15

    Tate Press/BB Curl
    35x15/95x8
    40x10/95x8
    40x10/95x8

    This was simply about getting some blood flowing and focusing more on the smaller muscles. It was a lot of volume, but most of it is very low on demand (outside of the drop set) and nothing was to failure.

    2/27

    Speed Pulls
    345x2x10

    GM
    225x8x4

    Standing Cable Crunches/DB Side Bends
    110x15/80x10
    110x15/80x10
    110x15/80x10

    I took some extra caffeine before this session and was humming right along the entire time. I only have a few more sessions of non-speed pulling and I already have opener established: 545. This is a very conservative number for me to total and because I don't know how I will feel by this time.
    M. Ed. Ex Phys

  9. #39
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    3/1Bench
    Worked up to 495x1 (3-board)
    455x1 (2-board)
    425x1 (1-board)

    Band Pullapart Series (mini)
    3 sets of 10

    Today sucked. Flat out fucking sucked. I couldn't get tight enough at any point and felt like my back was flat on the bench. I was able to complete my reps, but with about 1/3 of the speed as last week. Physically, I feel fine, but I guess the CNS stayed on the couch on this day and next week will be a full deload. Not just a raw week, but a complete deload. After that, I will have three training weeks left and most of them will be openers and second attempts.
    M. Ed. Ex Phys

  10. #40
    Established Member Feedback Score 3 (100%) Sorrow's Avatar
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    Out of curiosity have you determined what is the lightest amount of weight you can touch with in your shirt? Have you been tweaking it at all?

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