Methyl-Sten meets the Hybrid (Ultradrol log)

**Rodja** · 08-24-2011, 07:56 PM

A little background on me since I don't have as many posts and logs here. I train MMA and also powerlift. After 5 years of competitive MMA, I now do it more recreationally to stay in shape and to get out some of my aggression while I have transitioned into having a more PL-based athlete. Due to this background and interests, my PL coach dubbed my The Hybrid.

I have my first PL meet on November 5th (APF Texas event) to, hopefully, break the raw record in the 198 lb class. I just got back into town after a little vacation to visit my grandparents (and a much needed CNS break) and popped my first 2 caps of the UD. My first session back will be tomorrow and it will be a DE Squat session.

The fun begins....

**brad1224** · 08-24-2011, 07:57 PM

lets see what you can do man!

**oufinny** · 08-24-2011, 08:03 PM

Thanks for getting the log starting Rodja, looking forward to your progress.

**OrbitNutrition** · 08-24-2011, 08:35 PM

Subbd

**gamma** · 08-25-2011, 04:30 AM

Shall the games begin .....

**mattrag** · 08-25-2011, 07:12 AM

Watching closely as I've moved to a new workout program.
Trying to drop weight and enter in judo comps at 80kgs (8 kgs down ). Training western barbell style conjugate method.

Rodja, short question, what kind of diet will you be using? Unchanged? Your paleo (for lack of a better word ) type diet?

**Resolve** · 08-25-2011, 08:56 AM

I'll be following.

**Rodja** · 08-25-2011, 09:14 AM

Originally Posted by mattrag

Watching closely as I've moved to a new workout program.
Trying to drop weight and enter in judo comps at 80kgs (8 kgs down ). Training western barbell style conjugate method.

Rodja, short question, what kind of diet will you be using? Unchanged? Your paleo (for lack of a better word ) type diet?

I'll still be doing my Primal diet, which is basically Paleo that allows dairy, for this run.

**brad1224** · 08-25-2011, 09:20 AM

Originally Posted by Rodja

I'll still be doing my Primal diet, which is basically Paleo that allows dairy, for this run.

sounds good to me

**Grizzly Adams** · 08-25-2011, 09:53 AM

Subbed!

**mattrag** · 08-25-2011, 06:04 PM

Originally Posted by Rodja

I'll still be doing my Primal diet, which is basically Paleo that allows dairy, for this run.

ah yes, primal. Hehe, knew there was a word.

get strong(er)!!

**packers6211** · 08-25-2011, 06:45 PM

In for sure thanks for logging this.

**Rodja** · 08-25-2011, 07:05 PM

Originally Posted by mattrag

ah yes, primal. Hehe, knew there was a word.

get strong(er)!!

I see someone reads EFS.

**Rodja** · 08-25-2011, 07:53 PM

8/25: DE Squat Day 1

Pre-Hab
Piriformis release (baseball)
Foam Roll
Hip flexor stretches
Psoas release
AbD/AdD machines

Squats
135x5
225x5
275x5
275x5
275x5
275x5
275x5

Box Squats
135x5
225x5
275x5
275x5
315x3
315x3
315x3

GHR
BWx8
BWx8
BWx8
BWx8

Standing Cable Crunches
100x15
100x15
100x15
100x15

DC Stretches

First day back after a week off and it did not go very well. I never felt locked in for the session and my lumbar was tight from my 10 hour drive back from Arkansas yesterday. Despite this, I did my best to focus on the task at hand and hold my technique (squats come naturally to me). Overall, it was a C+ effort and session for me, which blows considering I haven't lifted since last Thursday.

**crosstraining** · 08-25-2011, 08:42 PM

subbd

**theCaptn'** · 08-25-2011, 09:04 PM

Originally Posted by Rodja

I'll still be doing my Primal diet, which is basically Paleo that allows dairy, for this run.

don't forget your toco-8!

**Good Grip** · 08-25-2011, 09:04 PM

In to follow and learn some more.

**Rodja** · 08-25-2011, 09:47 PM

Originally Posted by theCaptn'

don't forget your toco-8!

Way ahead of you

**Resolve** · 08-26-2011, 11:13 AM

Whew, that's a lot of volume, between the squats and box squats!

**Rodja** · 08-26-2011, 12:35 PM

Originally Posted by Resolve

Whew, that's a lot of volume, between the squats and box squats!

Nothing was close to ME, though. I do box squats at everywhere lower body session to help with hip drive and focusing on pushing out on my feet.

**Resolve** · 08-26-2011, 02:21 PM

Makes sense, man. Good stuff.

**packers6211** · 08-27-2011, 08:23 PM

Nice first lift day bro, and i love the volume for sure. I'm trying like heck to hit squats up and felt it on my last leg day. Keep pushing those plates around!!

**Good Grip** · 08-27-2011, 09:37 PM

Rodja, what are GHR's?

**Rodja** · 08-28-2011, 03:20 PM

Originally Posted by Good Grip

Rodja, what are GHR's?

Glute-Ham Raises.

**Rodja** · 08-28-2011, 06:51 PM

8/27

Standing Military

135x10 (PR)

Pullups
Wide
BWx6
BWx6
BWx6
Close, Neutral
BWx10
BWx10
BWx10

Flat DB Press
80x12
85x10
85x10

JM Press/Facepulls
135x12/130x15
155x12/130x15
165x10/130x15
185x8/130x15

BB Shrugs
315x15

Scapula Retractions
55x15
55x15
55x15

DC Stretches

My training for the past month has been, in a word, unorganized. As a result, I've plateau'd or even regressed on some of my lifts. Since December, I've been doing 5/3/1 and my numbers have exploded with this system, but, for whatever stupid reason, I got away from the system for about a month.

I changed that yesterday and started back on the system that got me to where I was. Everything was really smooth until the BB Shrugs. I felt a strain in my upper back and its been stiff since then. I did the scapula retractions to try to stretch it out, but it didn't help out too much.

**packers6211** · 08-28-2011, 09:02 PM

Dang bro unorganized or not I say still impressive lifts you got goin. I lov dem 85lbs db presses. I'm trying to get my lard butt up there too. Keep pushing it and take it easy on the back bro. I see to many back injuries keeping us from beasting it in the gym.

**Rodja** · 08-29-2011, 07:38 AM

Originally Posted by packers6211

Dang bro unorganized or not I say still impressive lifts you got goin. I lov dem 85lbs db presses. I'm trying to get my lard butt up there too. Keep pushing it and take it easy on the back bro. I see to many back injuries keeping us from beasting it in the gym.

That was the first session that I've really had my shit together for awhile now. The mid-back feels a lot better, but it left me with a stiff neck. It's nothing unbearable, so it shouldn't impact my training today, which is going to be Sumos.

**Resolve** · 08-29-2011, 01:49 PM

For those scapular retractions, you doing those hanging from a pull-up bar, or horizontally like a row?

**Rodja** · 08-29-2011, 02:49 PM

Originally Posted by Resolve

For those scapular retractions, you doing those hanging from a pull-up bar, or horizontally like a row?

Face down on an incline bench.

**Rodja** · 08-29-2011, 06:34 PM

8/29 Deads Wave A

Sumos
135x5
135x5
225x5
315x2

These just felt off and were causing a lot of strain in my groin, so I switched to traditional stance

315x3
365x8

Box Squats
225x5
275x5
275x5
315x3
315x3

Good Mornings
135x12
185x10
185x10
185x10

Walking DB Lunges
70x12
70x12
70x12

Ab Wheel (on knees)
BWx6
BWx6
BWx6
BWx6

DC Stretches

Well, this session didn't go as planned, but I was able to switch gears and still get in a good session. On the Sumos, 315 came up soooo slow and I felt pinching in my right groin (again), so I knew it was a bad idea to keep going. For whatever reason, I've really, really struggled lately on Sumos on not only my technique, but also my numbers. At this point, I'm pretty much ready to scrap Sumos and just stick to traditional.

Cycle Notes:
Weight is up ~5 lbs so far (started at 208 and am holding at 213).
I'm experiencing some headaches, but it started on Saturday after the strain, so it could be due to that.

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