My Road to Elite

Training Training Logs
581

[quote]novaeer wrote:
mrodock wrote:
novaeer wrote:
Good work on the bench. Be patient, 255 will be there for the taking very soon.

I definitely believe that. I just felt a little bad because I see how damn committed you are to your RPEs and the great results you are getting. I need to be more mature. I’m thinking of doing 3 doubles on incline, doing singles just seems too crazy.

I ordered some bands so I will have 2 minis, monster minis and lights.

Well now that I’m doing some different exercises, I’m sort of stumbling onto the RPEs during the session rather than having some preconceived notion as to what weight I should be using over a given rep range.

You could get away with doing singles on the incline, but I would keep it at a weight you’re pretty sure you could double, just do it for 4 sets; then drop down say 7-10% when you hit your RPE ‘target’ and use that weight until you feel the same RPE as you had for your heaviest set. [/quote]

You just recently started using fatigue stops, right? I’m thinking of staying away from them for a little while until I get more disciplined at staying within my RPEs in the first place. Does that sound reasonable?

I thought at first I had irritated my upper trap, turns out it is something in the top of my shoulder (no symptoms of impingement or anything like that). Not sure what I will be doing tomorrow for upper body, I will really play it by ear. If worse comes to worse I’ll be starting a new cycle sooner than planned with a bunch of shoulder-friendly exercises until this heals. That being said, I think it might just be something that got irritated and I’ll be back in full swing within a few days.

582

[quote]mrodock wrote:

You just recently started using fatigue stops, right? I’m thinking of staying away from them for a little while until I get more disciplined at staying within my RPEs in the first place. Does that sound reasonable?

I thought at first I had irritated my upper trap, turns out it is something in the top of my shoulder (no symptoms of impingement or anything like that). Not sure what I will be doing tomorrow for upper body, I will really play it by ear. If worse comes to worse I’ll be starting a new cycle sooner than planned with a bunch of shoulder-friendly exercises until this heals. That being said, I think it might just be something that got irritated and I’ll be back in full swing within a few days.[/quote]

Yeah, probably just keep it basic for now; but if you see the opportunity to incorporate the fatigue stops for an exercise, go for it. Just keep an eye on that shoulder/trap/thingy.

583

[quote]novaeer wrote:
Good work on the bench. Be patient, 255 will be there for the taking very soon.[/quote]

x2

10lb PRs on the bench are quite good in my book.

584

Nice job on bench Mrodock, glad to see you got that 245!

585

[quote]novaeer wrote:
mrodock wrote:

You just recently started using fatigue stops, right? I’m thinking of staying away from them for a little while until I get more disciplined at staying within my RPEs in the first place. Does that sound reasonable?

I thought at first I had irritated my upper trap, turns out it is something in the top of my shoulder (no symptoms of impingement or anything like that). Not sure what I will be doing tomorrow for upper body, I will really play it by ear. If worse comes to worse I’ll be starting a new cycle sooner than planned with a bunch of shoulder-friendly exercises until this heals. That being said, I think it might just be something that got irritated and I’ll be back in full swing within a few days.

Yeah, probably just keep it basic for now; but if you see the opportunity to incorporate the fatigue stops for an exercise, go for it. Just keep an eye on that shoulder/trap/thingy.[/quote]

Okay, sounds good. I may consider adding in some fatigue stops after my next mesocycle. I’ll have to start thinking about the exercises I want to do. Wouldn’t mind getting in my bench shirts. I should have a 42 Titan Fury and I already have a 40 Fury. Before I used a 44 F6 that was stupid loose.

I’m being careful with that thing, but not being a coward either.

586

[quote]Ruggerlife wrote:
novaeer wrote:
Good work on the bench. Be patient, 255 will be there for the taking very soon.

x2

10lb PRs on the bench are quite good in my book.[/quote]

Yeah I am very pleased with it. I thought I should have called it at 245 when that wasn’t easy and I was a little freaked if I had hurt myself seriously. Doesn’t look to be the case though.

587

[quote]BlackLabel wrote:
Nice job on bench Mrodock, glad to see you got that 245![/quote]

Thanks sir! Once I get a respectable bench I think it will be pretty damn satisfying.

588

Week 11, Day 2

Shoulder warm-up (T’s, Y’s, W’s, scapular push-ups)

Incline Press (comp. grip, soft touch)
1x1x155@7.5
1x12x165@8
2x1x175@8.5
2x1x180@9, 8.5

Hip warm-up (2 sets depth squats, left dynamic hurdle stretch)

Deadlift
1x4x260 (50%)
1x4x310 (60%)
1x4x365 (70%)
5x4x390 (75%)

DB Incline Press (paused)
1x12x30
1x5x45
1x9,2x60 (11 reps on 2 rest pause)

DC Chest Stretch
45 pounds

Cable Crossover Shrug
3x8x75

DB Reverse Lunges
5x5x40’s

Face Pulls
1x10x90
1x12x70

The shoulder held up really well. I was extremely happy about that. I certainly didn’t force the issue, particularly on the dumbbell press. Probably could have gotten a couple more reps but it just wasn’t worth it. I really am quite terrible at rest pausing. Not entirely sure what that means. Inefficient nervous system?

My left hip felt better before, during, and after deadlifting than it has in a long time. Although it may be premature, I think I am on the right track. The depth squats with the kettlebell really seemed to loosen the hip up, and then the hurdle stretch after did the rest. I’ll keep working on the soft tissue stuff as I think that is helping as well. I don’t think I was getting anywhere with the hip traction so that is going by the wayside for now.

It was kind of embarrassing for me to realize today that I have been doing face pulls completely wrong. I hadn’t been finishing them, as in I did not retract my scapulae. Also, I was extending my upper back and not pulling the rope handles out. All of this cuts my weight in about half for this exercise. Now I think it will be thrown back in the rotation.

Really happy with this session. Was surprised that deadlifting was realtively easy today. Felt that I could have done a few more sets.

More shoulder icing and ibuprofen is in my immediate future. In taking 9 ibuprofen tablets in the last 2 days I have taken more than I had in the previous 8 years.

589

RTS Bench Mesocycle 2

Main Raw Press
Bench (soft touch)

Raw Assistance
Low Pin Press

Shoulders
Push-ups with chains (4-5x5-8)

Main Lockout Variation
Shirt Bench (paused)

Lockout Assistance
Reverse Band Press

Lockout Supplement
Close Grip Floor Press (4-5x5-8)

What do you think of this set-up novaeer? Any suggestions please let me know!

590

[quote]mrodock wrote:
RTS Bench Mesocycle 2

Main Raw Press
Bench (soft touch)

Raw Assistance
Low Pin Press

Shoulders
Push-ups with chains (4-5x5-8)

Main Lockout Variation
Shirt Bench (paused)

Lockout Assistance
Reverse Band Press

Lockout Supplement
Close Grip Floor Press (4-5x5-8)

What do you think of this set-up novaeer? Any suggestions please let me know![/quote]

I would be careful with the low pin presses. If they’re too low (i.e. right off the chest), you can get a serious tweak in your pec or shoulder when you have more weight on the bar. You can try them, but have a back-up movement in mind just in case they cause you a problem–say close-grip 1-board presses or 3-second paused bench. On the reverse band, stick with the light bands choked. That way you’ll get the CNS stimulation of heavier weight and less deload at the chest. Overall, I think it should work pretty well.

591

Thanks novaeer, I think I’ll put 3 sec paused bench in place of the low pin presses. I am really liking this style of training.

592

i think you should do your benching like you do dc calves with a 5 second negative and a 15 second hold at the bottom.

593

[quote]dropshot001 wrote:
i think you should do your benching like you do dc calves with a 5 second negative and a 15 second hold at the bottom. [/quote]

You must be a certified personal trainer!

594

also, when i compete can you help me make my posing routine and help me link together all the signature poses of past great bodybuilders?

595

Week 11, Day 3

Bench with chains (comp. grip, 88lbs of chains, half on floor at bottom, all off floor at top)
1x1x135@8
1x1x145@8
1x1x155@8
4x1x170@9,9,9,8.5

Squat (beltless)
1x5x215 (50%)
2x4x260 (60%)
2x3x300 (70%)
5x3x345 (80%)

2 Board Press (paused, comp. grip)
1x1x210@8
1x1x220@8
2x1x235@9,8.5
1x1x245@9
1x0x245@10+

Squat (beltless)
1x5x215 (50%)
1x5x260 (60%)
4x5x300 (70%)

Pull-ups
1x6
1x5
1x4

V-Bar Low Row
3x15x100

What a bizarre session. The first two exercises, benching with chains (other than some shoulder soreness) and squatting went quite a bit better than I planned. And then on the last set of 2 board presses something weird happened. I seemed to lose all of my energy. By this time my left shoulder hurt a fair bit so I decided to call off the pin presses. Figured I stood to do more damage than good. Continuing with the theme of little energy the 2nd round of squats felt terribly difficult and I sucked on pull-ups today so I cut those short.

Not entirely sure what to think about the shoulder at this point. It hurt as I was locking out the heavier weights on bench w/chains. Then it hurt at lockout on 2 board presses as well.

Saturday

Leg Lowering (~10 sec. concentric)
2x10

Those weren’t fun

596

[quote]dropshot001 wrote:
also, when i compete can you help me make my posing routine and help me link together all the signature poses of past great bodybuilders? [/quote]

Hell, why not! Want to come to the show on 10/10? I think I’m going to go to support the gym people. Probably just the evening show around 6pm I think.

597

Shoulder feels pretty jacked up. I’m thinking of taking a deload next week, choosing some exercises that are quite easy on the shoulders for my next mesocycle, and starting in a couple of weeks. Novaeer, any thoughts? My main issue is figuring out the exercise that would be easiest on the shoulder for my main lockout variation. Oh, and how to deload next week if that is what I end up doing.

598

[quote]mrodock wrote:
Shoulder feels pretty jacked up. I’m thinking of taking a deload next week, choosing some exercises that are quite easy on the shoulders for my next mesocycle, and starting in a couple of weeks. Novaeer, any thoughts? My main issue is figuring out the exercise that would be easiest on the shoulder for my main lockout variation. Oh, and how to deload next week if that is what I end up doing.[/quote]

Reverse band would be my choice for the lockout variation, particularly if you’re looking for something that will save some strain on your shoulder. Also, bringing the grip in and focusing on getting that arch built up will protect your shoulders. Don’t forget ice, advil and some light stretching because the little things can go a long way in aiding recovery.

Do you do any type of external rotator pre-hab/rehab work? Try adding in lying side L-raises and the like and that may help do the trick. In the meantime, I would recommend staying away from benching against bands or chains for the next mesocycle as they will aggravate things a good deal. As for deload, just do some basic touch and go bench and maybe floor presses with no more than 60-70% for 3x3 and skip the lockout-centric work.

599

[quote]novaeer wrote:
mrodock wrote:
Shoulder feels pretty jacked up. I’m thinking of taking a deload next week, choosing some exercises that are quite easy on the shoulders for my next mesocycle, and starting in a couple of weeks. Novaeer, any thoughts? My main issue is figuring out the exercise that would be easiest on the shoulder for my main lockout variation. Oh, and how to deload next week if that is what I end up doing.

Reverse band would be my choice for the lockout variation, particularly if you’re looking for something that will save some strain on your shoulder. Also, bringing the grip in and focusing on getting that arch built up will protect your shoulders. Don’t forget ice, advil and some light stretching because the little things can go a long way in aiding recovery.

Do you do any type of external rotator pre-hab/rehab work? Try adding in lying side L-raises and the like and that may help do the trick. In the meantime, I would recommend staying away from benching against bands or chains for the next mesocycle as they will aggravate things a good deal. As for deload, just do some basic touch and go bench and maybe floor presses with no more than 60-70% for 3x3 and skip the lockout-centric work.[/quote]

I am definitely trying to do the little things to get this shoulder thing to clear up. Icing, ibuprofen, stretching, massaging, light exercises.

Will try to adjust/improve technique to help the shoulder too.

I always try to have a few exercises that I am doing that are supposed to promote shoulder health. I guess I don’t know that I have the right ones in. I put face pulls back in as I now understand how to do them properly (see I had to cut the weight in half). I could start using the shoulder horn a couple of times a week at the gym. My external rotators are reasonably strong I think but my upper back is relatively weak.

I think I will wait until Friday to do any pressing. And then I will start out with touch and go benches with a closer grip. If those feel fine I’ll do floor pressing also both at the recommended weight/intensity. Should I bring my grip in on floor presses as well? I’m not entirely sure what is going on with the shoulder but a couple of things that I thought were pretty interesting. I tried bringing my grip in on a set of 2 board presses and that set hurt just as much or more. Also, I tried doing some push-ups tonight and those hurt a fair amount. Especially when I tried doing a few push-up plus reps. The scapular protraction really irritated the shoulder. Also, yesterday the shoulder didn’t really bother me until I got close to lockout. Does this make any sense?

Thanks man.

600

Just logging some little shoulder exercises I did so that I can keep track of what seems to be helping and what isn’t. Don’t be intimidated by the pink dumbbells.

Vertical DB Flyes (very soothing)
5x15x5lbs

DB Flyes (irritated muscle crossing front of shoulder)
3x15x5lbs

Push-ups (tried a few, irritated shoulder at lockout, especially when I tried protracting my scapulae)

Reverse DB Flyes
3x20x5lbs

Band external rotations, scap retractions (mini-band)
3x10

Massaging the shoulder during the day really seemed to help quite a bit. But I probably over did it.

Will do some more silly exercises tomorrow. Some the same, some different.