The Dev Log

[BendtheBar]

I think I'm just gonna pull 535 for a single this up coming week and go heavier on rack pulls.

Sounds like a good plan.

Drill it.

[PhillyDev]

Saturday, January 5,2013
Squat W/ Safety Squat Bar
Bar x ???
Bar x ???
165x8
165x8
165x8
255x5
255x5
255x5
255x5

Training Grade: C
Just a light deload today. Nothing really spectacular. I just wanted to concentrate on depth. I've kinda been haphazardly stretching my inner adductors, abductors, and hips. I recently stumbled upon Defranco's Agile 8. I've read nothing but praise for it. It takes less than 10 minutes to do, and isn't incredibly strenuous. https://www.defrancostraining.com/as...10-03.html#top
It's at the very bottom.

[big_swede]

Good deload volume. Ive heard about the agile 8 but never took the time to read up on it. Thanks for the reminder.

[BendtheBar]

Originally Posted by PhillyDev

Saturday, January 5,2013
Squat W/ Safety Squat Bar
Bar x ???
Bar x ???
165x8
165x8
165x8
255x5
255x5
255x5
255x5

Training Grade: C
Just a light deload today. Nothing really spectacular. I just wanted to concentrate on depth. I've kinda been haphazardly stretching my inner adductors, abductors, and hips. I recently stumbled upon Defranco's Agile 8. I've read nothing but praise for it. It takes less than 10 minutes to do, and isn't incredibly strenuous. https://www.defrancostraining.com/as...10-03.html#top
It's at the very bottom.

Thanks for the link. Never seen that before.

[PhillyDev]

Originally Posted by big_swede

Good deload volume. Ive heard about the agile 8 but never took the time to read up on it. Thanks for the reminder.

Originally Posted by BendtheBar

Thanks for the link. Never seen that before.

No problem fellas. I've been on the search for some weeks for a good routine for my hip and inner leg areas specifically. After running through it a couple times it's kinda hard on my hip flexors, but not detrimental.

[J_Byrd]

I just saw in your profile that you live in Jax and train with Team Samson. I talked with Adam and Brian not to long ago about training there. My wife and I are moving down to the area with her father (he is already down there) this summer. Still recovering from an injury so I am pretty weak, but hopefully I will be in decent shape come June.

[PhillyDev]

Originally Posted by J_Byrd

I just saw in your profile that you live in Jax and train with Team Samson. I talked with Adam and Brian not to long ago about training there. My wife and I are moving down to the area with her father (he is already down there) this summer. Still recovering from an injury so I am pretty weak, but hopefully I will be in decent shape come June.

That's pretty awesome. You should come out and train. Paul Key from NGBB just came down this way and has been helping us for a little bit now. Adam, Brian, And Clint are always looking to add another piece to the puzzle.

[PhillyDev]

Monday, January 7, 2013
Bench
135x10
135x8
225x5
275x1
Shirt On
315x3 - 3 Board
365x2- 2 Board
405x1- 1 Board
405x1
Shart x 1

Close Grip Bench
135x12
135x12
135x12
135x12

DB Front Raise
25s x 10 for 4 sets

Training Grade: B
I hadn't benched last week, and I'm not sure shirting up was a good idea. Now my right cuff is sore as hell. Definately no shirt next week. Maybe even two. I think I need some heavy raw work. Yes that is also a shart on the menu. Just a baby one though. It happened trying to get 455 to a 4 board that felt like ass. 4 board in a shirt is worthless I feel. It's all balls no polyester. I guess I will have to get in some high heavy work raw. I couldn't hit the gym tonight to Deadlift. I got jammed up big time at work. It kinda bummed me out. It's singles week. Oh well. Back to 5s.

[J_Byrd]

I am the same way about boards. I dont use the 3 board much, because it is pretty much at my lockout. I normally get stronger as I go down the boards. My issue in the shirt has always been untucking at the right moment. I have taught myself how to use gear, so I have some bad habbits that I have to break.

Hopefully getting in there and training with you guys works out, I dont see why it shouldnt. Right now the plan is to live with my father in law for at least a year. If that works we will prob stay there, if not get our own place. He is renting right now, looking to build in one of the areas of Nocatee.

Also, nothing wrong with a shart now and then

[PhillyDev]

Originally Posted by J_Byrd

I am the same way about boards. I dont use the 3 board much, because it is pretty much at my lockout. I normally get stronger as I go down the boards. My issue in the shirt has always been untucking at the right moment. I have taught myself how to use gear, so I have some bad habbits that I have to break.

Hopefully getting in there and training with you guys works out, I dont see why it shouldnt. Right now the plan is to live with my father in law for at least a year. If that works we will prob stay there, if not get our own place. He is renting right now, looking to build in one of the areas of Nocatee.

Also, nothing wrong with a shart now and then

Nocatee is really nice. I was an electrician and did the early phases of Nocatee and Palencia. That's a long drive from there to Adams. You are looking at almost an hour on the road. Brian has a sweet little spot off of county road 210 and I don think it was terribly expensive considering what he and his wife got. If you work a normal schedule like 7-4 , or 9-5, its a monster getting out of some of those places.