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Rojas Training Journal

Mike_Rojas

Mike_Rojas

New member
10/18/2003

PL Squat
185 5x5
Trying to sit back, push knees out, push feet out, etc. Comments always welcome. I've used a lot more weight in the past, but I want to get my form right.

Reverse Thigh Masters
3x20
These are when you double a mini band, wrap it around your knees, sit on a low box, spread your legs wide, and push your knees out.

Mini-Band Leg Curls
15,10,10
These really hurt. My hamstrings are weak

SLDL
135x5
135x5
185x5
185x5
185x5
Have never done these very much.

Abs
4 sets
I first did 2 sets of situps with band attached - it felt awkward, so I switched to band ab pulldowns for 2 sets.
 
Squats looked very good to me, as far as sitting back and getting good depth. For SLDL, I'd try to focus more on not bending your legs at all. Nice looking workout.
 
slobberknocker said:
Squats looked very good to me, as far as sitting back and getting good depth. For SLDL, I'd try to focus more on not bending your legs at all. Nice looking workout.
Click to expand...

Thanks for the comments, slobberknocker. On SLDL, do you keep your knees locked? I thought that was not a good thing to do.
 
No, don't keep your knees locked.

I'd recommend you concentrate on keeping a perfectly straight back, and bend over more at the waist. It looked like your depth was really shallow (were those off the floor?). Basically bend your knees as much as necessary to maintain a straight back throughout the movement. Your hamstrings should definitely feel stretched at the bottom.

My workout partner says that, at the bottom position, my back looks like a little coffee table in that it's straight and at right angle to the floor. See if you can do these while watching a side mirror, I found that to be helpful.
 
I do SLDL's as a ham isolation move. So I do whatever I can to put as much stress on the hams as possible. That's why I keep my legs straight. That's how I was always taught to do the lift. :confused:
 
slobberknocker said:
I do SLDL's as a ham isolation move.
Click to expand...

That's why I was doing them. I have weak hamstrings, and I thought this would be a good move for that. I didn't go all the way down - I went down until I felt a good stretch in my hams then went up. I meant to keep my legs straight - they bent more than I meant them to.
 
I have the same problem Mike: weak hams. The SLDL's, pullthroughs, and ghr's are paying off though. Stick with it man.
 
You don't necessarily have to lock your knees out on sld's just make sure that you are bending at the waist and not at the knee, a slight bend is normal
 
how wide is your stance on the squats, looks a little narrow to me? if possible you might want to widen it out a little. Other than that it looked good.
 
I think SLDL are one of those lifts that many people are afraid to challenge themselves in.

Next time you do those do a few sets of 5 with 225. Trust me you can handle it.
 
ffknight- my feet were as wide as my power rack allows. I'd like to try a little wider, but I would need a monolift or I would need to squat outside the rack.

Tiervexx- I haven't really done SLDL much at all. I'm going to keep adding weight. One thing - I don't have the flexibility to go all the way down without rounding the back or bending the knees quite a bit.

zander- I'll work on that


Thanks for all the responses.
 
I don't have the flexibility to go all the way down without rounding the back or bending the knees quite a bit.
Click to expand...

SLDL's improved my ham flexibility a lot without anything extra, but you may want to do some stretches.

Before your workout:
Active Hamstring Stretch: Hurdler's Stretch. Assume a position like a runner about to launch off the starting line. Extend your legs to raise your back end and stretch out the rear hamstring. Move in and out of a stretched position. Try 10 reps at 2 seconds each per leg.

Afterwards: Typical static hamstring stretch, such as a sit-and-reach. Hold for at least 20 seconds.

You generally don't want to do any statics before a workout, only afterwards. Before you want active stretches, as described above.
 
casualbb said:
No, don't keep your knees locked.

I'd recommend you concentrate on keeping a perfectly straight back, and bend over more at the waist. It looked like your depth was really shallow (were those off the floor?). Basically bend your knees as much as necessary to maintain a straight back throughout the movement. Your hamstrings should definitely feel stretched at the bottom.

My workout partner says that, at the bottom position, my back looks like a little coffee table in that it's straight and at right angle to the floor. See if you can do these while watching a side mirror, I found that to be helpful.
Click to expand...


They are no longer Straight Leg Deads when you put the knee bend into the movement May still be a good exercise, but seems they are more like regular deads.
 
RDLs are better than SLDL any day of the week.

RDLs, hips go back, SLDLs - not the case
 
Last edited:
Well whatever I did seems to have worked. My hams and glutes are really sore today.

I wanted to comment on something else here. Yesterday my right shoulder was really bothering me. I was a little nervous I might have some rotator problem. I grabbed the mini band and did light rotator cuff exercises and face pulls. Today the pain in my shoulder is almost completely gone. There's really something to AR. (If you don't know what AR is, read the sticky.)
 
10/20/2003

Bench
to 275x1 Stop, not a max effort
Originally I planned to go for a new 5 RM, but I felt so beat up I decided to stop and do speed benches instead. Maybe those Westside guys have something there :). My best on bench is 275x4.


Speed Bench
155 8x3


Military Press
95x5
95x5
135x2
165x5 PR
Made a new PR even after the benches.


4 Board Pinky on Ring
225x5
275x5
275x3
Meant to "sink into" the boards, but it looks like I could sink some more. Stopped from exhaustion, not failure.


Mini Band Pressdowns
15,10,10
Left triceps starting cramping on last set. Ouch.


I originally planned to do some pullups and face pulls, but I was wiped out. I'm going to go back tonight and do those, then take tomorrow off.
 
10/22/2003

Barbell Rows: 160 4x5
PL Squat: 190 4x5
Band Pull-throughs: 3x20
Ab static contractions: 2 sets


Here's the video of the squats which you might have seen in another thread:

squat
 
Mike_Rojas said:
I'm not sure if I'm doing speed benches right. Can one of you WSB types let me know :)
Click to expand...


I go fast on the eccentric and the concentric, but I think Liftbig does them the way you do. I've heard it both ways.
 
Just really drive yourself crazy mentally when you're doing them. Think "speed, speed, speed, faster, faster." Push as fast as you can, then push faster.

lol I'm a weirdo
 
10/24/2003 PM

Decided I should start doing something for my spaghetti arms:

band hammer curls: 1x10
db hammer curls: 2x10

also did some rotator work w/bands
 
awesome brotha..i do mine from that height and a little higher like the fellas over at metal militia do. your next goal..405!! go get it brotha!! tb
 
Thanks brute, I didn't know I had 365 in me, but I just kept going. I'll mix in some lockouts higher up. Now I need to buy two more 45 pounders!
 
10/26/2003

Reverse Band D/L:
warm ups
315x1
355x1 PR
365x1 PR
385x1 PR

That's a 40 pound PR from last month. Some of that's muscle memory. Still need to work on my form.

Reverse thigh masters (hip exercise w/mini band):
3x20

DB swing throughs:
3x10

Ab pulldowns green band:
3x20
Hold and squeeze at the bottom

Wide stance GM's
135 3x10
Working on form. Got a good stretch in the hams.

Calves w/bands
3 sets
 
10/28/2003

2 Board
warm ups
245x1
275x1
315xmiss
315 - unracked and put it back. Totally wiped out. I shouldn't have even tried it. I should have taken a light day today.

Later in day:
Row w/heavy bands on bench:
4x20

Incline Bench w/minis:
135x5,5
155x5,5,5

Pulldowns w/light bands:
3x20

Band pressdowns:
15,15,10

DB Hammer Curls:
30 3x10
 
10/30/2003

Basically a DE day, form work on squats.

Squats:
135x5
185x5
225x5,5
185x5,5

GM's
135x10
185x5
Stopped - Lower back was fried from those squats. I think I was leaning too far forward on them.

Band pullthroughs:
3x10

Weighted straight leg situps:
6x5 with 30 lb db in one hand - alternated

ab pulldowns/green band
10 reps - holding at bottom a few seconds

ab pulldowns/heavy band
2x10 - fast

calf raises with green band
3x10
 
excellent.

about your reverse band deadlift. setup looks good, as far as how you have the bands rigged.

something i think you can work on though...

your shoulders are in front of the bar for nearly the entire lift. they need to be behind the bar, this will increase the leverages to your advantage. to do this you need to sink your hips a little more before you start to pull, keep your head up, and focus on pulling back, if it feels like your going to fall over back wards, your doing it right. get the weight onto your heels, not on your toes.

before your pull, get your WHOLE back really tight, flex your lats and lock everyting thing in while your gripping the bar.(edited to add)-- i think you need to do this, becuase it looks like your arms are bent while your pulling, this should not be, people tear off biceps that way. flex your whole back reall tight, and let the arms hang, like hooks holding onto the bar.
 
Last edited:
Liftbig said:
(edited to add)-- i think you need to do this, becuase it looks like your arms are bent while your pulling, this should not be, people tear off biceps that way. flex your whole back reall tight, and let the arms hang, like hooks holding onto the bar.
Click to expand...

I noticed that, too. I didn't realize my arms bent until I viewed video. I will make sure to keep everything tight next time. I think I was just focusing on getting as much speed as I could at the bottom.

Liftbig - I posted videos (last post)
 
on the squats,
good things- you start by pushing your butt back, decent arch, and depth looks about right.

things to work out- flexability, your shins come way forward at the bottom, i beleive you need more hamstring strength and flexability. maybe take a wider stance too, that will help with the shins tremendously.

gms are a bit high, id lower the chain about another 8-12 inches. i really like a better ROM on good mornings. other wise the good morning gont look all the bad imo.
 
man..i'm really proud of ya. your taking your training up a few notches!! everything looks good..liftbig pretty much said everything that needs to be said about your form..just gotta get in there and work!! tb
 
Liftbig said:

things to work out- flexability, your shins come way forward at the bottom, i beleive you need more hamstring strength and flexability. maybe take a wider stance too, that will help with the shins tremendously.
Click to expand...

Last time I squatted I was a little short of parallel, so today I tried to go deeper. By going deeper, my knees popped out more forward. I think it's definitely a hamstring strength and flexibility issue. Should I do stiff leg deadlifts to correct this weakness? I will try a lower GM. Maybe that will help my hams.

You probably can't tell from the video, but my stance is as wide as possible in my rack for squats and GM's.


Thanks liftbig and brute!
 
Mike_Rojas said:


Last time I squatted I was a little short of parallel, so today I tried to go deeper. By going deeper, my knees popped out more forward. I think it's definitely a hamstring strength and flexibility issue. Should I do stiff leg deadlifts to correct this weakness? I will try a lower GM. Maybe that will help my hams.

You probably can't tell from the video, but my stance is as wide as possible in my rack for squats and GM's.


Thanks liftbig and brute!
Click to expand...

no prob. i have a power rack that's like that too...if it was wider i would be able to get a wider stance on my squats. oh well...gotta work with whats give to ya. tb
 
10/31/2003 Happy Halloween

:jack1:

Yates Rows:
135x10
185 4x5
Those are much easier than regular barbell rows.

Shrugs:
95x35
135x25
185x15
225x10
I wanted to try high rep shrugs like Mule and company does. They definitely blast the traps! I thought I was going straight up and down, but when I viewed a video I was definitely rolling those shoulders. Oh well, next time.

My right shoulder has really been bothering me for a couple weeks - So I did no pressing movements today.

Barbell Front Raise:
45 3x10

Band side laterals:
2x10

Band face pulls:
2x10

Skull Crushers:
75x10, 95x5,5
Those hurt my elbows, so I stopped and did:

Tate presses:
30 lbs 2x10

Band pressdowns:
2x10

EZ Curls:
95x10, 10
Haven't curled in 6 months, lol

Reverse Curls:
75x8,8

The easy shoulder work felt good. My shoulders could really use the break.
 
11/2/2003

Long Workout today.. whew.

High Box Squat (21"):
Had no idea how high I would go
275, 295, 315, 335, 365, 385, 405

I started another post about my box squat - When I was using lighter weights, my form was better. I just wanted to see what it was like to have 405 on my back.

Next I really wanted to focus on hamstring flexibility:

Romanian D/L: 135 4x5 - slow, controlled, stretching hams

36" GM's moderate stance: 95x5,5 135x5,5 - focus on stretching hams

ATF Hip Thrusts: 3x10
First two sets weren't exactly ATF, but by the time I got to the last reps on the 3rd set I was getting much deeper. Thanks Spatts for the suggestion.

Core Work:

Ab static holds: 45 pound plate, 2 sets of 30 sec
Reverse Hypers: 3x10
Regular Hypers: 3x10

Calves:
1 leg calf raises: 3x10
 
once again..turnin up the shit brotha!! awesome!! looks like your transforming into a powerlifter brotha!! tb
 
Hey that high squat is very hard with 400 lbs.... are you going to slowly lower the box?
 
revexrevex said:
Hey that high squat is very hard with 400 lbs.... are you going to slowly lower the box?
Click to expand...

That's the plan. I want to build something that I can adjust up or down as needed. I'm working on increasing the flexibility of my hamstrings.
 
Mike_Rojas said:


I think they might be a good way to warm up before doing squats, because my flexibility improved with each set.
Click to expand...

Great idea. I do that too! I also do them really heavy as acc. work too, now and then.
 
since your going to use the pin on the squat, set them a little lower so that you can really do them right. its looks good just modify the pins a little brotha. tb
 
thebrute said:
since your going to use the pin on the squat, set them a little lower so that you can really do them right. its looks good just modify the pins a little brotha. tb
Click to expand...

I had the pins one hole lower on all the other sets. When I loaded the 4th 45 on each side I got a little nervous, and raised the pins up. The bar actually tapped the pin at the bottom.

Stupid fear! I really had nothing to fear because 385 went up easy, but the look of 405 was just intimidating...LOL
 
Mike_Rojas said:


I had the pins one hole lower on all the other sets. When I loaded the 4th 45 on each side I got a little nervous, and raised the pins up. The bar actually tapped the pin at the bottom.

Stupid fear! I really had nothing to fear because 385 went up easy, but the look of 405 was just intimidating...LOL
Click to expand...

don't let that shit intimidate you brotha...it will end up owning your ass!! your a powerlifter...intimidate that shit!! keep the pin settin lower so that you can really down and dirty!! remember...the competition will be easier..training is supposed to be hard!! tb
 
Well 405 ain't so bad now!!! My wife was shocked when she saw the loaded bar.. I just bought another pair of 45's. She said the bar bent.
 
Mike_Rojas said:
Well 405 ain't so bad now!!! My wife was shocked when she saw the loaded bar.. I just bought another pair of 45's. She said the bar bent.
Click to expand...

awesome....don't let anything else over 405 intimidate you brotha!! next time we see those..own that shit!! tb
 
11/03/2003 Sick Metal Militia Style Workout

Bench
Work sets:
225x3
245x3
260x3
255x3
255x3

5 Board
275x3
315x3
315x3
315x3

4 Board
295x1 (not enough rest)
275x3
295x2
275x3

Singles - Rack Lockouts with 2" ROM:
315, 365, 405, 455, 475, 500 miss, 455 miss, 405, 405, 405

I held some of the reps at lockout. Here's a video of my 475 and holding 405 for a few secs:
Lockouts
 
good work mike. you need to keep bombing those lats. your arms are wiggling when benching.

X
 
Exodus said:
good work mike. you need to keep bombing those lats. your arms are wiggling when benching.

X
Click to expand...

You're right - I've really neglected the lats in the past. I'm going to keep hitting heavy rows.
 
11/05/2003 DE Lower

ATF Hip Thrusts:
3x10
I use this strictly to warm up my legs and loosen up my hamstrings.


17" Box Squats:
185 8x2
225x1
275x1
315x1

Knees still coming forward, esp. on the 315.

Box above parallel - will make a lower one soon.


40" Chain Suspended Wide Stance GM's:
135x5
185x5
225x1
245x1
275x1


At this point I was interrupted for a free lunch. I can't so "no" to food, so I will finish up my workout later.
 
11/05/2003 con't

I finished up today's workout with:

DB Swing throughs:
30 lbs 3x15

Band Pull-throughs:
2x10

Misc ab work with green band:
fast reps, static holds, alternating to knees, etc. Just kept working abs until I was tired.
 
You're right - I've really neglected the lats in the past. I'm going to keep hitting heavy rows.
Click to expand...

Chins are better, more lat involvement than rows. Rows are a little lat, more rhomboids and mid trap.
 
casualbb said:


Chins are better, more lat involvement than rows. Rows are a little lat, more rhomboids and mid trap.
Click to expand...

True, but I believe rows have more carry over to the bench. Right now I'm trying to increase my bench, squat, and deadlift.
 
11/06/2003

I might have a rotator injury, so I did a "rotator friendly" workout today.

Decline Bench:
up to 275x3
Not a max effort (best is 300x3). I just wanted to do some light pressing that wouldn't hurt the cuff. Decline benches actually gave a nice stretch to where I have pain in my shoulder.

Barbell Row:
185 4x5
Form was a little sloppy - I'll cut back to 175 next time

Kelso Shrugs:
135x10
135x15
155x15
185x10
Killer on the traps

Chin ups: 8

Rotator Cuffs

Then I did specific exercises for the rotators from http://www.dolfzine.com/page391.htm with whopping 10 pound dumbbells:

Upper trap d/b raises: 2x15
Lower trap d/b raises: 2x10
L - Laterals: 2x15
L - Flyes: 2x8
Subscap rotations: 2x10

Edit to add -

Pressdowns w/2 bands:
2x10
 
Last edited:
Looking good Mike. Take care of those rotators. And don't feel bad, I only use 5 lbs lol.
 
I use 5 and 10 lb. dumbbells for cuff work. Everything I've read about them has said go light. Fact, I think I will need to raid the fluffy pastel dumbbells in the aerobic room so I can drop my right arm down to 8.

I hate fluffy dumbbells.
 
2Shy said:
I use 5 and 10 lb. dumbbells for cuff work. Everything I've read about them has said go light. Fact, I think I will need to raid the fluffy pastel dumbbells in the aerobic room so I can drop my right arm down to 8.

I hate fluffy dumbbells.
Click to expand...

:lmao: at fluffy dumbbells.
 
awesome..i'll have to give those rotator cuff exercises a try. i did a somewhat "easy" workout today myself...and i use 10lbs as well on cuff exercise..don't feel bad brotha. tb
 
11/07/2003 ME Lower

Reverse Band Sumo DL
to singles with:
315, 335, 365, 385, 405

Reverse Hypers: 3x10
Partial Glute-Ham raises: 3 sets
Back Extensions: 3x10
Spread Eagle situps: 3x10

Misc jumping for calves - tried one-leg jumps up some steps

Also continued with rotator cuff routine
 
11/11/2003

Decline Bench
warm ups
305x3 (5 pound PR)
275x3
275x3

2 Board
225x3
275x1 (not enough rest)
275x2
275x2

Low Pin Press
225x3
250x1 (not enough rest)
250x3
250x1 (spent)

Rack Lockout (1-2" ROM)
315x1
405x1
485x1 (10 pound PR)
405x3
405x3
405x3

One thing you can say about those rack lockouts is that the beat the crap out of your forearms!

I think my rotator problem is gone. I will continue doing rotator work, though.
 
Rojas, if you'd put your feet under you, and had an arch, 315 would be a history by now. But anyway awesome workout bro, you really forcing yourself to that 315 and thats the way to go
 
revexrevex said:
Rojas, if you'd put your feet under you, and had an arch, 315 would be a history by now. But anyway awesome workout bro, you really forcing yourself to that 315 and thats the way to go
Click to expand...

My bench is 21" off the ground, so it's real hard to get my feet back and arch. Last time I pulled something in my hip trying to arch, so I said fuck it.
 
To tell you the truth I don't think arching would help me right now. My 1 and 2 boards are the same as my regular bench.
 
Mike_Rojas said:
My bench is 21" off the ground, so it's real hard to get my feet back and arch. Last time I pulled something in my hip trying to arch, so I said fuck it.
Click to expand...

I have exactly the same problem.

I wonder what a standard competition bench height is? I'm considering putting some plates under my feet, because they barely touch the ground right now and I hardly use my legs at all :D
 
Zander1983 said:
Thanks. I'll see if I can put together a suitable setup and report back the results next week (next time I bench).
Click to expand...

I found something online that said bench should be 42 - 45 cm which is 16.5 - 17.7 inches. I don't know if different federations have different rules.
 
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