What? Aw hell no, hold up, huh? ohh okay!

[SweetLou321]

As lift pointed out I think you are on the right path and I wouldn't change much besides adding some upper body fluff and buff when ya can.

 

[capo180]

Nice layout there man. Agree with Lou, a little BB style work here and there would obviously be beneficial.

 

[rob112]

Hypertrophy block

Front squat SSB bar
90 x 7
140 x 7
180 x 7
180 x 7

EMOM Bench
160 x 9 x 3

Close grip bench
140 x 3 x 9

Chest supported reverse flies
25's x 10
30's x 3 x 10
30's x 15

Alt. front raise
20's x 3 x 10each arm

Head banger
75 x 4 x 8(2 grips)

Curls
75 x 4 x 8(2 grips)

So this workout was pretty easy, but a good pump session. Will definitely be easy to beat next week. Setting up on bench that many times was suck though. Got through it fast so I added swims suggestions.

Saw some big squats in a few of your logs, just been busy. Will fully catch up throughout the day.

Stay thank you but hi I sentence AM

 

[capo180]

Nice looking day there man. How you liking fronts with the SSB bar?

 

[liftandswim]

Productive session, man. Being easy is probably a good thing. Room to improve

 

[Duramaxhd]

Nice work man

 

[rob112]

Oh **** https://instagram.com/p/6LR3nKrjnc/

 

[jswain34]

Off to insta to check that out. Box of cheez-its replacing the popcorn

 

[rob112]

https://instagram.com/p/6LVnDDJq48/ oh snap

 

[Duramaxhd]

I like zahirk strong sob, it funny he chose respect In his comments heard he has a temper

 

[capo180]

I read the comments on the one post and he got after some 16 yo kid about his lifts.. That's kinda messed up. To each his own though.

 

[rob112]

Nice looking day there man. How you liking fronts with the SSB bar?

It is more comfortable than a straight bar, and I can do more weight...but I am still thoracically challenged a little haha

 

[rob112]

Productive session, man. Being easy is probably a good thing. Room to improve

Exactly LnS. Rather it be easy and are more bodybuilding than too hard and be like **** lol

 

[herderdude]

For banchin thru the transition, I always recommend more delts and trying a more straight down touch as opposed to sweeping it low and benching like a J. Obviously the bar will move in a J path because that's how arms work, But try straightening out the path and capping your shoulders with Arnold presses and raises for crazy high reps.

 

[liftandswim]

I read the comments on the one post and he got after some 16 yo kid about his lifts.. That's kinda messed up. To each his own though.

That area of the world is very different from ours. Product of his environment

 

[RegisterJr]

Broken IG links?

 

[rob112]

Broken IG links?

They both took them down

 

[rob112]

Deadlifts
275 x 9 x 3 EMOM
Rest of workout sucked due to feeling like I was going to puke

Sldl
225 x 3 x 9
Oh lawd

Belt marches
90+ blue x 3 sets

Did a few sets of DB rows with 80's from 8-10 reps but I felt so sick still I couldn't really give he effort I wanted. It was at the point I couldn't sip my intra out of fear lol

Solid day, just my body wasn't ready lol

That's all folks lol

 

[jswain34]

I need to get in on this EMOM train. It sounds terrible. Good work.

I've been meaning to ask you, what are these belt marches you always do?

 

[rob112]

I need to get in on this EMOM train. It sounds terrible. Good work.

I've been meaning to ask you, what are these belt marches you always do?

They are suck with deadlifts. That nausea was real! Lol

https://instagram.com/p/552EN9RnkF/

There is Duffin doing them. I do it specifically in hopes it will make my hips work better as a unit. Haven't been doing them long enough to know yet how well it is working.

 

[jswain34]

Interesting. I wonder if there is any way to makeshift do these without a belt squat machine

 

[Duramaxhd]

Interesting. I wonder if there is any way to makeshift do these without a belt squat machine

Stand on boxes and use a dip belt would be similar

 

[herderdude]

Dip belt and Smith machine works too.

 

[jswain34]

Dip belt and Smith machine works too.

Ahh. I see how that could work. Think I like this a little better. Still need boxes or no?

 

[herderdude]

Ahh. I see how that could work. Think I like this a little better. Still need boxes or no?

Depends on how low your little Smith machine bar goes, but I usually wrap the dip belt chain around a bunch of times until the bar is close to my nuts, squat straddling the bar, and then step over. Maybe I'll invent an exercise: Herder belt squat step overs.

 

[jswain34]

Depends on how low your little Smith machine bar goes, but I usually wrap the dip belt chain around a bunch of times until the bar is close to my nuts, squat straddling the bar, and then step over. Maybe I'll invent an exercise: Herder belt squat step overs.

Seems logical. Herder belt squats will be attempted on friday.

 

[rob112]

Squat
Bar(55) x 3
145 x 3
195 x 3
235 x 9 x 3 EMOM
Not as bad as pulls, but last few sets I really had to keep my composure to stay tight.

Hi bar(45lb Texas bar)
Bar x 8
135 x 8
155 x 8
185 x 8
210 x 2 x 8
So I don't think I've ever really given these a shot and my quads the pump was real. I don't know how the hell I am going to pull off tempo squats tomorrow...

Full ROM floor press
Bar x 8
135 x 2 x 8
155 x 8
185 x 2 x 8

Pec dec flies
100 x 3 x 10

This is definitely out of my comfort zone with all of these reps. Probably a good thing. I don't have exact 1RM on everything so I am slightly using some of what I learned from RTS to regulate the feel I am going for. At the end of the day the body recognizes work, not numbers in a calculator so I think this will be okay until I get more data with certain lifts. Also, I am videoing for technique adjustments, but I do not know how much I need to post a set of 8 at under 70% of my 1RM lol.

Daewoo Lanos motha ****as!!!!


I mean have a nice day

 

[capo180]

Def a good thing to get those reps in man. Nice work, it'll be interesting to see how all the variety works for you.

 

[rob112]

Def a good thing to get those reps in man. Nice work, it'll be interesting to see how all the variety works for you.

I'm hoping I get a little muscle and some better conditioning...and form considering the million set ups on each movement. Thanks buddy

 

[rob112]

OHP
45 x 7
65 x 7
85 x 7
95 x 7
115 x 2 x 7

Tempo high bar squats
Bar(55) x 9
145 x 9
165 x 9
185 x 2 x 9
https://instagram.com/p/6U6GVCRX48/

Sit ups off GHR
Bw x 15
Bw x 12
Bw x 2 x 10

Fat V bar push downs
90 x 12
110 x 3 x 12

Then did some mobility. I was sore as **** going in. Crazy part is it is largely quads which never happens from squats for me...so close stance hi bar seems to be a winner for me. Other tough thing was this was 4 sessions in 5 days.

First week of hypertrophy block and I see some things that could be harder, and some that maybe I over shot a hair(which I may just be more used to next week). Overall a successful weeks and I look forward to building on this.

Edit: I am also really noticing some pop out of the bottom of my squat. You can see me trying to slow it down on tempo squats. I hope this stays for when the weights climb!

 

[rob112]

Would you guys stay beltless all the way through hypertrophy blocks?

 

[herderdude]

Would you guys stay beltless all the way through hypertrophy blocks?

Hell no. You'd have a greater response doing a set of 8 with 365 than you would with 295, I don't care what kind of equipment you're wearing. While we do train in blocks, the transitions should be smooth instead of stark. Elsewise you're just starting over each block and wasting time.

 

[rob112]

Hell no. You'd have a greater response doing a set of 8 with 365 than you would with 295, I don't care what kind of equipment you're wearing. While we do train in blocks, the transitions should be smooth instead of stark. Elsewise you're just starting over each block and wasting time.

Thanks la dude!

I'm thinking next week I'll add a belt where i see fit and just keep building.

 

[liftandswim]

What herder said. Belt-less is cool, but you don't need to go full bolt-mode

 

[bolt10]

What herder said. Belt-less is cool, but you don't need to go full bolt-mode

:crying:

 

[liftandswim]

:crying:

Lol. I kid, I kid

 

[herderdude]

Bolt is tough, but he's a sensitive boy, too.

 

[bolt10]

Bolt is tough, but he's a sensitive boy, too.

Yep. I'm in touch with my emotions.

 

[rob112]

Front squats
90 x 7
140 x 7
180 x 7
+belt
205 x 3 x 7

Bench EMOM
160+ 40chains x 9 x 3
Wasn't exactly EMOM bc I was asked to be a lift off guy in there. Still short rest overall.

Close grip bench press
155 x 3 x 9

Chest supported reverse flies
30's x 4 x 12

Tate Press
35's x 4 x 10

Alternating curls
40's x 10es
40's x 8es
40's x 6es
40's x 7es

Great pumps today. Took white Rapids and I added some lecithin in for its phosphatidic acid content. I'll let you guys know how that goes bc it is dirt cheap. My work capacity is going up. Front squats is definitely a volume PR at that weight. I don't know if I ever did that weight for one set of seven before. Hopefully I'm getting Swole. I feel really handsome so I got that going for me lol

That's for reading guys

 

[jswain34]

I went through a tub of fearn granules earlier this year. Didnt notice too much but admittedly i wasn't that consistent on dosing. The science is there. Also a lot of anecdotal feedback. I had the intension of grabbing another tub, just didn't get around to it

 

[rob112]

https://instagram.com/p/6fiJbyxX5q/

Some video

 

[liftandswim]

Nice, man. Fronts looked easy peasy

 

[rob112]

Nice, man. Fronts looked easy peasy

They did go smooth. This was 25lbs on last week and one extra set(but I did have a belt). When front squats get hard for me it is all upper body and not quads at all really. Part of why I really dug the high bars last week. Never knew I'd love that variation.

 

[RegisterJr]

Nice looking fronts man.

 

[rob112]

Deadlift
135 x 2 x 3
225 x 3
275 x 1
+60 chains EMOM
275 x 5 x 3
275 x 3 x 1
I took the "make sure it is good form" to heart and I was starting to fatigue good. This was also a weight that I was like "should I wear a belt or nah?" I didn't. But I will just beat this next week.

Sldl
250 x 3 x 8

Belt squat holds
8mats + gray on all sets
90 x 1 minute
180 x 1 minute
250 x 1 minute
+ March
90 x 3 sets

DB rows off of bottom rack
50 x 10es
80 x 10es
90 x 3 x 10es

Revers grip facing away pull downs
90 x 8
115 x 8
140 x 5
140 x 5->115 x 5->90 x 4->45 x 10
DAS PUMP.

Awesome workout today. PC is torched. Pumps have been phenomenal. Like if I close my eyes and picture me as jacked as I feel I'm pretty Swole bros. Then I open them and look pretty normal lol.

Thanks for staying classy st. Diego.

 

[jswain34]

Pumps have been phenomenal. Like if I close my eyes and picture me as jacked as I feel I'm pretty Swole bros. Then I open them and look pretty normal lol.

actually laughed here lol. Nice session rob. Some good volume for the PC there

 

[rob112]

So I have this...little thinner than the x wife, but it is about 125-130lbs. Trying to figure solo moves I can do with it.

 

[capo180]

Nice pipe bro... No homo lol.

 

[rob112]

Updated with name son!

 

[jswain34]

I wonder if i could just fill a pipe with some concrete...