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  1. #1
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    APF TX State 2013

    My wait is over and it's time to gear up (pun intended) for April 13th. After some initial debate and thought, I will be competing in the 220lbs weight class instead of 198lbs. I'm currently sitting at almost 230, which is really heavy for me, and I will be closer to 222-224 by the week of the meet. Cutting weight is not something that is new to me, but I don't want to have anything substantial going into this one to keep the number of external factors to a minimum. My primary gear is going to be Metal Ace shirt and Metal Ace suit.

    My actual template has been something that has deviated away from conjugate principles to something that is primarily rep effort and max effort. My reason for moving away from dynamic is primarily two-fold. First, I find it extremely boring and something that I don't get psyched to do. Second, and the most important part, is carryover. For whatever reason, I don't see much, if any, carryover from the DE.

    Let the adventure begin...
    M. Ed. Ex Phys

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

    Worked up to 606x1
    656x2 (reverse band)


    GM
    185x15
    225x10
    245x10

    Ab Wheel
    BWx10x4


    First time with briefs and suit since December and it felt really weird at first. It took awhile to get everything in place, but I was able to fit Pro briefs underneath my Ace suit. The session didn't start off too well as I was having some difficulties keeping my thoracic tight and my hands in place, but I locked in once I hit ~560.
    M. Ed. Ex Phys

  3. #3
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    M. Ed. Ex Phys

  4. #4
    Established Member Feedback Score 3 (100%) Sorrow's Avatar
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    Hell yeah man!

    Also agree with the weight class. It isn't so much the effect a cut has on overall strength, but keeping the gear fitting a good way. Keep it up man!

  5. #5
    A 1k Club Member Feedback Score 5 (100%) O_RYAN_007's Avatar
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    Looking great man. 606 on the come up look easy for you.

  6. #6
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    Quote Originally Posted by O_RYAN_007 View Post
    Looking great man. 606 on the come up look easy for you.
    It's the first time I've had this load on my spine in awhile and I had some slight trouble with the unrack. I think my hips weren't directly under the mono and this messed it up. The mono we use is far from ideal as the arms swing around 1" or so and makes it hard to dig in your traps.
    M. Ed. Ex Phys

  7. #7
    Established Member Feedback Score 1 (100%) Rulk's Avatar
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    Looking good bruh. Good luck on the meet, I think you'll do really well.

  8. #8
    A 1k Club Member Feedback Score 5 (100%) O_RYAN_007's Avatar
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    After reviewing the band lift, it looks like you maintained a much better form and got under the bar stronger that the 606 lift. Both lifts looked great though.

  9. #9
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    Lower back is quite tight today from Sunday and right shoulder is also tight, but nothing some mobility and ice couldn't help.

    2/5

    Incline CG
    185x8x2
    205x5x2

    DB Rows
    145x15
    145x18

    Dips
    BWx15
    BW+25x8
    BW+45x8
    BW+70x5

    WY/BB Curls/Rolling Ex
    15x6/85x12/30x12
    15x6/85x12/30x12

    I got in some really solid work on this day. Decided to throw in dips as my supplemental move to change things a bit and because I couldn't find a good handoff guy for some 2-board presses. One thing that I noticed, and this is very positive, is that my upper back mobility is improved and I was able to hold extra tightness during the CG incline and dips.
    M. Ed. Ex Phys

  10. #10
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    2/6

    Sumo
    405x5
    455x3

    Suspended Cambered GM
    225x5
    245x5
    275x5
    315x5x2

    Unilateral LP/Standing Cable Crunches
    360x15x3/110x15x3

    Used more of a RE today based off of Prilepin's chart and hit the "optimal" reps based off my projected 1RM. I didn't attempt anything near failure and worked primarily speed and technique with the GM variation as my primary muscle builder.
    M. Ed. Ex Phys

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