The road to 1500..

[theprodgicalson]

I hit 30 back in January. The aches get a little worse, the nagging injuries take a little longer to heal, the recovery from training needs a little bit more sleep..... All things you have to look forward to lol

At least I'm going to make it to 30, hopefully. A lot of people, myself included, did not think I would make it this long at the rate I had gone.

 

[Docd187123]

At least I'm going to make it to 30, hopefully. A lot of people, myself included, did not think I would make it this long at the rate I had gone.

Everyday past my teenage years is a day I didn't expect to be breathing. Life's a bitch and then you die but you might as well be strong as fuck while you're still amongst the living!

 

[ROB581211]

Man just saw this. Definitely subbed. Should be lots of good info in here. Good luck brother

 

[RThoads]

in on this. and congrats of being sober brother! I also made that commitment and it was the best choice I have ever made.

 

[insertnamehere]

I hit 30 back in January. The aches get a little worse, the nagging injuries take a little longer to heal, the recovery from training needs a little bit more sleep..... All things you have to look forward to lol

And let me tell you, it doesn't get better

 

[theprodgicalson]

And let me tell you, it doesn't get better

Is GH like the fountain of youth? I dont know enough about it other than numb hands and fat loss. I'm tryna stay as young as I can.

 

[insertnamehere]

Is GH like the fountain of youth? I dont know enough about it other than numb hands and fat loss. I'm tryna stay as young as I can.

Good luck with that whole staying young thing. I've been trying for years but haven't figured out how to do it right. If you figure it out, please let me know.

 

[theprodgicalson]

9/2
1"deficit sump deadlifts 345 5x7. RPE 8
Close grip bench 3-0-3 tempo 185 3x9. RPE 8
Close grip pull downs 3x10 RPE 9
Shrugs 3x5 RPE 9
Barbell curls 3x10 RPE9
Cable crunches 3x15

Overall a solid day. Was really rushed as Wednesday are busy for me a cause I have obligations in the evening. Going to make Wednesday my off day anyways from now on. Pulling Sumo is feeling more and more natural. only my third time pulling sumo. Felt I got into the groove by the 3-4set and had really good speed off the floor.

Just did some light GPP work today. Really trying to work on being explosive. @Docd187123 @insertnamehere @Masters Power what do you guys do to work on being explosive?

 

[Docd187123]

9/2
1"deficit sump deadlifts 345 5x7. RPE 8
Close grip bench 3-0-3 tempo 185 3x9. RPE 8
Close grip pull downs 3x10 RPE 9
Shrugs 3x5 RPE 9
Barbell curls 3x10 RPE9
Cable crunches 3x15

Overall a solid day. Was really rushed as Wednesday are busy for me a cause I have obligations in the evening. Going to make Wednesday my off day anyways from now on. Pulling Sumo is feeling more and more natural. only my third time pulling sumo. Felt I got into the groove by the 3-4set and had really good speed off the floor.

Just did some light GPP work today. Really trying to work on being explosive. @Docd187123 @insertnamehere @Masters Power what do you guys do to work on being explosive?

Dynamic effort work really works wonders. 50-70% of your 1RM for anywhere from 5-15sets of singles doubles, or triples (triples really only for bench press). Also bands work really good for explosion. Olympic lifts will teach you to explode but not with specificity for the powerlifts although here will still be some transference.

 

[Docd187123]

Looks like a solid day training for you though. Looks very similar to how my coach organized training and implemented the RPE system. I'm excited to see how this turns out for you brother.

 

[insertnamehere]

9/2
1"deficit sump deadlifts 345 5x7. RPE 8
Close grip bench 3-0-3 tempo 185 3x9. RPE 8
Close grip pull downs 3x10 RPE 9
Shrugs 3x5 RPE 9
Barbell curls 3x10 RPE9
Cable crunches 3x15

Overall a solid day. Was really rushed as Wednesday are busy for me a cause I have obligations in the evening. Going to make Wednesday my off day anyways from now on. Pulling Sumo is feeling more and more natural. only my third time pulling sumo. Felt I got into the groove by the 3-4set and had really good speed off the floor.

Just did some light GPP work today. Really trying to work on being explosive. @Docd187123 @insertnamehere @Masters Power what do you guys do to work on being explosive?

What Doc said but I wanted to add that besides working with a weight in that range, there's also having a mindset that coincides to your purpose for that lift on that day.

You have to be thinking FAST! You have to be thinking EXPLOSIVE! Move that weight as fast and explosive as you can, no ho humming through this "light" workout session.

I'm really big on purpose. Not just going through the motions of a program, even if its a well thought out program. IMO, purpose is what will optimize and maximize you progress.

 

[theprodgicalson]

What Doc said but I wanted to add that besides working with a weight in that range, there's also having a mindset that coincides to your purpose for that lift on that day.

You have to be thinking FAST! You have to be thinking EXPLOSIVE! Move that weight as fast and explosive as you can, no ho humming through this "light" workout session.

I'm really big on purpose. Not just going through the motions of a program, even if its a well thought out program. IMO, purpose is what will optimize and maximize you progress.

Okay, I'm heading in the right direction then. That's all I have been concentrating on at the bottom of the main lifts. Explode, and get this weight up as quickly as possible. It's a process keeping ques, form and being explosive at the fore front of your mind. I know after focusing on these things frequently it will become natural.

 

[Docd187123]

Okay, I'm heading in the right direction then. That's all I have been concentrating on at the bottom of the main lifts. Explode, and get this weight up as quickly as possible. It's a process keeping ques, form and being explosive at the fore front of your mind. I know after focusing on these things frequently it will become natural.

Focus on one or two things at a time. Once you get them down add in more cues or things to do. I find it easier that way than adding in 10 cues all at once.

 

[theprodgicalson]

9/4
Went in at 5am this morning. First time I've been to this new gym at this time of day. Think I'll be coming in then more often now.

Front Squats 185 5x8 RPE8
Bench (touch&go) 225 5x8 RPE8
Leg press 14plates 3x10 RPE9
Bulgarian Split Squats 3x8 RPE9
Chin ups +25 3x10
Rope pull downs 3x10
Planks 3x30sec

 

[Docd187123]

I've been told by a few elite level PLers to try standing cable crunches for abs. Been doing them a few weeks so far and have to say I think I notice a difference. The ability to contract and work the abs standing like you would in squat and deads has helped. Try them out sometime.

Edit* Plus they've been helping my low back issues.

 

[theprodgicalson]

@Docd187123 thanks. I'll just focus on things I feel need to be made sure that are implemented. Especially starting from scratch on sumo DL. I feel like I'm getting the hang of form on that and what works with my body dimensions.

I'll switch my cable crunches to standing. I've never done them standing. Done them sitting and kneeling

 

[Docd187123]

@Docd187123 thanks. I'll just focus on things I feel need to be made sure that are implemented. Especially starting from scratch on sumo DL. I feel like I'm getting the hang of form on that and what works with my body dimensions.

I'll switch my cable crunches to standing. I've never done them standing. Done them sitting and kneeling

Here's an EliteFTS vid

 

[Masters Power]

9/2
1"deficit sump deadlifts 345 5x7. RPE 8
Close grip bench 3-0-3 tempo 185 3x9. RPE 8
Close grip pull downs 3x10 RPE 9
Shrugs 3x5 RPE 9
Barbell curls 3x10 RPE9
Cable crunches 3x15

Overall a solid day. Was really rushed as Wednesday are busy for me a cause I have obligations in the evening. Going to make Wednesday my off day anyways from now on. Pulling Sumo is feeling more and more natural. only my third time pulling sumo. Felt I got into the groove by the 3-4set and had really good speed off the floor.

Just did some light GPP work today. Really trying to work on being explosive. @Docd187123 @insertnamehere @Masters Power what do you guys do to work on being explosive?

Explosiveness is a strength for me. With that being the case I do very little dynamic work as my time is better spent on my weaknesses.

Along the same lines as INH regarding having a purpose, I think this is definitely the case on your warm up attempts for all of your main lifts. You have to be thinking fast and explosive on these sets.

I look like I might have a handicap of some sort on my first few warm up sets benching. I drive up with the same intensity and strength that I use pressing 400. Occasionally my shoulders will leave the bench because I'm driving up so hard to push up 135 and each rep looks like I'm trying to screw the air above the bench because my leg drive has me hip thrusting.

Each warm up set up to 250 the 45's will clank against the bottom at the bar at the top because I've pushed up fast enough that the plates are still moving up when I stop the bar at the top. The days when I can get that clank on my next warm up single between 285 and 300 are when I know I can push my top single hard because my strength and explosiveness are there.

 

[theprodgicalson]

@Masters Power thanks. I've really been focusing on that on bench and deadlift. It just seems it's harder for me to do on squats. Which is my weak point of the lifts. Part of it is, like Doc said, I probably have too many ques in my head at one time.

9/5
Conventional deadlifts off 4"blocks
405 4x7 @8RPE
2"DEFICIT Sumo 315 4x7 @8RPE
Floor press 220 3x9 2-0-1 tempo @8RPE
Hamstring curls 3x5 @9RPE
Face pulls 3x10 @9RPE
Hammer curls 3x10
Ab roller 3x10

I know I'm gonna feel all those DLs tomorrow. I was drenched in sweat afterwards. But it was so much fun. My back is feeling so much better. It's still tight in the morning time but after I do my morning stretching/myo fascial I'm a lot better.

 

[theprodgicalson]

9/8

After having three days off and eating entirely too much food, I was definitely ready for the gym today. And the food intake showed.

Squats 295 4x8 @8RPE
Paused Bench 250 5x5 @8RPE
3sec paused bench 225 3x3 @8RPE
Weighted pull up 3x5 BW+65 @9RPE
DB overhead ext 3x10 100
Standing cable crunch 3x15

@Docd187123 solid suggestion on the standing cable crunch! Felt it in all of my core.

Squats felt way better now that I only kept a couple questions in my head and was more focused on actually moving the weight, and moving it as quickly as possible on the concentric portion of the lifts.

Body weight was at 226 this morning, up from 220 last week.