Rob112^3...That means cubed guys. See what I did? - AnabolicMinds.com - Page 2

Rob112^3...That means cubed guys. See what I did?

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    RE Bench

    Flat Bench-Worked up to 165 x 8 w/pause
    http://www.youtube.com/watch?v=w74zxVKSqTU
    Close Grip Bench-135 x 8, 5, 7
    Horizontal Pull Ups/Band Pull Aparts-BW x 12, 10, 8/Red Band x 15, 10, 13

    **** THE NIGHT CREW!

    My gym sucks ******* when you go this late. I spent a lot of time waiting around and it really sucked. Still got my main goal accomplished...but this is why I would rather wake up super early than go at night. Any help on bench would be much appreciated as this is where I have the most problem. I am back to using a PVC to help settle into a higher arch. I start to lose it a little(part of it is just the shirt dropping) as the reps go on. I also have some trouble pushing my heels to my traps as they say...I can feel it at first.

    Last note...I really am weak past like 5 reps. I also took the 8 sets of 3 over the 3 sets of 8 type of approach. I think that this day will help me in that regard. This is the first wave so it was 70%. I am keeping the main movement close to the book for this run.

    EDIT: Oh, the thank button is back. Move along, nothing to see here lol
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    It looks like you're sliding with each rep and you subsequently get flatter and flatter. Another thing I noticed is lifting the bar out of the rack as opposed to pulling it out and this is causing your scapula retraction to loosen.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    It looks like you're sliding with each rep and you subsequently get flatter and flatter. Another thing I noticed is lifting the bar out of the rack as opposed to pulling it out and this is causing your scapula retraction to loosen.
    I feel like the trying to push to my traps has me sliding like I can't grip on the bench. Maybe I gotta arch the upper back a hair more.

    I just completely messed up the pulling out.

    Thank you Sir
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    Quote Originally Posted by rob112 View Post
    I feel like the trying to push to my traps has me sliding like I can't grip on the bench. Maybe I gotta arch the upper back a hair more.

    I just completely messed up the pulling out.

    Thank you Sir
    No problem. Focus on keeping the weight in your lats and let the bar sink into your hands after you pull it out. One trick you can do is to push yourself into the bench after you pull the bar out to make sure your scapula are in optimal position.
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    Quote Originally Posted by Rodja View Post

    No problem. Focus on keeping the weight in your lats and let the bar sink into your hands after you pull it out. One trick you can do is to push yourself into the bench after you pull the bar out to make sure your scapula are in optimal position.
    I'll keep that specifically in mind next session and go from there.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    ME Squat 80%

    Squat-worked up to 250 x 2reps x 4 sets and last set rep'd to 4
    http://www.youtube.com/watch?v=UJB5uBHAgOQ
    GM's-135 x 10reps x 3 sets(switching stances)
    BB Rollouts-9, 8, 8, 7
    Shrugs/Side Bends-65's x 10, 12, 10, 10/65 x 10es, 10es, 8es, 6es(grip started dying here)

    This was my first time every using knee wraps. Workout took awhile to do so I will have to figure out how to do this faster for days that I have work after. That is my last set in the video. I will say the knee wraps do make a difference, and all I have are the eliteFTS beginner ones. Had to use the wrist raps on the last set too because my wrist with the slight carpel tunnel was getting sore.

    Another note is the top of my quads/possible groin area took forever to warm up. I actually set up a box and did some box squats on the warm up to get me sitting back. My legs were also kinda fried after the main movement...that is why not much after for lower body. I have my body day tomorrow so I will hit up more of my arch nemesis.

    http://www.youtube.com/watch?v=JBHzXF-mVjY
    Skip to 1:52 and imagine a banded distraction on it and you got my hip opener today. It was bliss my friends. I also upped more volume on the warmup by and extra set of hypers and bw lunges.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Damn. That's a hellacious hip stretching sequence. I'll definitely be throwing that in today. KStarr is one bendy dude.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Hip mobility as demonstrated by Gumby.

    Damn...I hope to be that flexible one day.
    Don't worry, man, someday I'ma be nobody too.
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    Yea his flexibility is ridiculous. Mine isn't that good. I do that sequence before all squat and deadlift sessions after my warmup. Today I just added a banded distraction(also in the book).

    It is awesome stuff.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    it's even better when you drop that front leg down on the ground sideways!
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    Quote Originally Posted by Sean1332 View Post
    it's even better when you drop that front leg down on the ground sideways!
    I'll try that next time haha
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    I just wanna know how he did that in jeans......
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    This was on the fridge
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Bodybuilding and Weak Point Training Day


    Incline Close Grip Press-lots of warm up reps, 135 x 5 sets of 3
    Kroc Rows-90's x 15reps each arm(PR)
    OHP-95 x 5, 115 x 3, 3, 2
    HS Calf Extensions-6 x 45lb plates x 5sets of 12reps
    Face Pulls/Rope Curls/Planks-70 x 15 x 3, 100 x 10 x 3, 3 until fail

    Shoulders just were feeling a little off on the press so I did a lot of work with the bar and 95lbs to warm up. Along with some banded distractions inbetween sets. Aside from the Rows I just didn't exactly have it today. So instead on trying to do something I couldn't I just kept the intensity up with little rest times and a nice superset of non-stop work three times around.

    I may need to start the next week on saturday...if not sunday. I have a forever changing schedule so I'll get back to it when it works out best.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    ME Deadlifts


    Todays deadlift session really sucked. I don't want to post up a long whine session so I'll keep it short.

    I worked up to 315 for some singles(yes singles) from pins. Cube called for 332 for 5 sets of 2. The new bars are horrible. 365 at the meet as an opener felt easier than this. The bars are short fat and no whip/slack at all. They suck. If you work out with good bars cherish them.

    Did a million GM's with 205 to take out my frustrations. Bulgarian Split Squats with a plate, and lots of cable crunches. I know this update sucks.

    I also had interesting with my chiro(who was a competitive powerlifter for over a decade) and my training. He was asking why I also go to such high percentages all the time. He said to me "you have to remember your natural and you can't beat yourself up all the time." We discussed a lot more. My whole point is two things: He gave me a lot to think about, and he said that he would help me out and get my lifts up. We are gonna talk about it wednesday.

    I'm not doing anything drastic just yet. Just have a lot to think about with training.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    That's what I like about 5-3-1. a week of recovery every months and IMO only one super heavy week. Everyone needs pre hab rehab stretching diet and sleep though too. Don't sell yourself short just because you have a bad workout. That doesn't mean you're being overworked. Cut back on training volume some if you need to.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    It wasn't really the volume or selling myself short in the way you mean.

    He said I was selling myself short and doing too much work so heavy all the time(with a meet not until December).

    He wants to help me with the bench most. So my bench plan may deviate. If I can get a free coach who benches much much better than me(even still in his early fifties) I will take it.

    Without ranting too much it's hard to explain the conversation.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    I got ya... well what kind of %/ reps have you been doing? All my work w/ 5-3-1 has been in the 3-10 range except squats which are a little lower because I am week. Aka that's what I am hitting on my final sets most weeks. I don't see the need to train any less reps than 3, and personally like around 7 myself. I wouldn't be benching low reps all the time either so if that's what you are trying to get away from I support that.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    I got ya... well what kind of %/ reps have you been doing? All my work w/ 5-3-1 has been in the 3-10 range except squats which are a little lower because I am week. Aka that's what I am hitting on my final sets most weeks. I don't see the need to train any less reps than 3, and personally like around 7 myself. I wouldn't be benching low reps all the time either so if that's what you are trying to get away from I support that.
    Basically, he always says "what did you do" and "where did you go" to me. Meaning lift and weight. Now going into the meet it made perfect sense what I was doing as I was ramping up for the meet and solidifying my openers. Now a few weeks after I'm still in the 80% plus range a lot. I don't necessarily know that this is a problem.

    A main point was his buddy for example, who like in the squat article recently in Swanson's thread, only trained at 60-70% most of the time until it got close to a meet. Guy has a 400+ bench in competition, but trains with less than 300lbs most of the time.

    Finally, the thing that really got me thinking is the fact that me, a novice lifter who is natty, is trying to do programming of an elite powerlifter who I would assume is not natural.

    Not saying I'm stopping the cube or knocking anything of non-natty lifters as I look up to them and they are inspirational. Just makes me think.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    All of that said I am not changing anything as of now.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Well the Cube is certainly a pretty advanced program. 5-3-1 is a bit more intermediate, I don't know if you have much experience with it. I personally like training with different % of max for different things. Like Deads, I can rep 95% of my training max. Bench, I can only hit 2-4 reps at 95%. Squats are more like 2-3. OHP I can rep. I don't necessarily think percents have to make sense and rule your routine across the board. Train with a weight that is comfortable, gives you a good pump, and you have to work hard with. IMO I made a lot of progress back in the day just hitting 7-12 reps of everything at a pretty decent weight. Some stuff like Deads I wouldn't do that high. I like bench in the 5-8 rep range. squats I really like 7-10 reps, lighter weight. I feel like this is where I see the most progress, personally.

    You should look at running 5-3-1 for a few months. Very reasonable what you have to lift, as long as you are honest about your 1RM and then your training max.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Thanks for the input man, and you are right. I am well aware that pros don't go to the gym with their calculator so you are right on not letting it run my workouts. I guess I get obsessive about it sometimes.

    At the end of the day I just want to pick up heavy things and put them back down again
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    Quote Originally Posted by rob112 View Post
    Thanks for the input man, and you are right. I am well aware that pros don't go to the gym with their calculator so you are right on not letting it run my workouts. I guess I get obsessive about it sometimes.

    At the end of the day I just want to pick up heavy things and put them back down again
    Let me be your guide in obsessive...

    I can't change my 5/3/1 excel sheet conveniently from my iPhone, so I spent 1.5 hours setting up, calculating, rotating, and writing down my next 7 weeks of 5/3/1. Details, I loves em.

    That said, it's DONE. I'll put the weights in my logbook for the next 24 sessions and that's it. Show up, blow up.
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by Swanson52 View Post

    Let me be your guide in obsessive...

    I can't change my 5/3/1 excel sheet conveniently from my iPhone, so I spent 1.5 hours setting up, calculating, rotating, and writing down my next 7 weeks of 5/3/1. Details, I loves em.

    That said, it's DONE. I'll put the weights in my logbook for the next 24 sessions and that's it. Show up, blow up.
    Haha omg...you are the man big dawg!

    It'll be nice to see how the new program treats ya
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by rob112 View Post
    Thanks for the input man, and you are right. I am well aware that pros don't go to the gym with their calculator so you are right on not letting it run my workouts. I guess I get obsessive about it sometimes.

    At the end of the day I just want to pick up heavy things and put them back down again
    I mean hey I might take my T98... Just kidding. Rule number 1: listen to your body in the gym. If you think something might work better give it a try.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Volume Bench in place of DE

    After much though and discussion with my peers I have decided on the Bench to build up intermediate strength instead of testing my strength all the time. I have all the way until december until my next meet. The way it was put to me is if I could, for example, smoke even just 205 for 5 x 5 with paused reps my overall press will be much better.

    The workout
    Bench Work Sets-175 x 3reps x 3 sets, 185 x 3reps x 5 sets(all paused reps)
    Chest Supported Row-90 x 5, 115 x 3reps, 5reps x 4sets
    Face Pulls-80 x 10, 90 x 10reps x 4sets
    Tricep Pushdowns-150 x 8reps x 4sets
    Rolling Tricep Extensions-30's x 8, 7, 7, 8(left tricep smoked)
    Shurgs w/DBs-70's x 10, 8, 8(callouses not doing good here)

    Very happy with the workout and the volume. I wasn't feeling 100% this morning and instead of upping the weight I went against that and did high volume and had a very productive session. Next week I will go for 5 sets of 5. When I get that I will up the weight, and so on and so on.

    No wife to tape me today. I will say I rode the **** out of my lats on the way down, and I felt tight and strong the whole time until the last rep. I will video when I can(probably next time).
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Good work man. A lot of volume.
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    I've been lurking this log and wanted to just drop some praise for the commitment/discipline being shown in here.

    If you don't mind me asking, what made you interested in competitive powerlifting and opt for the Cube as your training platform?
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    Quote Originally Posted by SPLocal View Post
    I've been lurking this log and wanted to just drop some praise for the commitment/discipline being shown in here.

    If you don't mind me asking, what made you interested in competitive powerlifting and opt for the Cube as your training platform?
    Sean, Herder, Swanson, and Napalm.

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    Quote Originally Posted by SPLocal View Post
    I've been lurking this log and wanted to just drop some praise for the commitment/discipline being shown in here.

    If you don't mind me asking, what made you interested in competitive powerlifting and opt for the Cube as your training platform?
    My interest came immediately after I really had my eyes open to it. Unfortunately that wasn't too long ago(on these forums). I made a thread asking for reading material and what I got was "The Periodization Bible" and some Russian manuscripts. That opened the door to something I knew nothing about. Powerlifting just makes so much sense to my goals. My only quarrel is I wish I learned sooner.

    Competing...well I think that is what makes you a powerlifter so I jumped on that really early. To me, and this may sound dumb, but it is like when I played in bands; it didn't matter if we weren't the best, we did it bc we loved doing it. Plus, probably a good idea to see if you like it.

    The cube is just really something I jumped on from the other guys. I was paying for coaching but I ran out of money(supporting a family is tough sometimes) so I needed new direction.

    INB4 tldr

    Cliffs
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    -gave me direction
    -Brandon Lilly, y u cut beard?
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Quote Originally Posted by rob112 View Post
    My interest came immediately after I really had my eyes open to it. Unfortunately that wasn't too long ago(on these forums). I made a thread asking for reading material and what I got was "The Periodization Bible" and some Russian manuscripts. That opened the door to something I knew nothing about. Powerlifting just makes so much sense to my goals. My only quarrel is I wish I learned sooner.

    Competing...well I think that is what makes you a powerlifter so I jumped on that really early. To me, and this may sound dumb, but it is like when I played in bands; it didn't matter if we weren't the best, we did it bc we loved doing it. Plus, probably a good idea to see if you like it.

    The cube is just really something I jumped on from the other guys. I was paying for coaching but I ran out of money(supporting a family is tough sometimes) so I needed new direction.

    INB4 tldr

    Cliffs
    -had no direction in lifting
    -gave me direction
    -Brandon Lilly, y u cut beard?
    Thanks for the response; not TLDR by any means (you should see the posts on my training log for true TLDR).

    I'm within somewhat the same boat at the moment with my training; I have the discipline and drive but the goals are fuzzy. After having experienced the ups/downs of amateur "bodybuilding" bulks/cuts/cycles/etc, I'm starting to get the sense that bodybuilding in itself is more of a crapshoot of genetics/diet/training/drugs that is slowly evolving into genetics/diet/drugs/drugs/drugs and I'm not entirely down with entering that sphere as a long-term training pursuit, despite having cycled myself.

    I feel like powerlifting, and specifically raw competitive powerlifting, could give something a bit more "tangible" to myself and my long-term experience as a trainee while cultivating both my own physical and mental well-being.

    That being said I'll certainly be keeping on an eye on the Cube logs; I'm currently running a hybridized 5/3/1-PHAT as I try to draw a little from both worlds; I suppose the question is then, can two birds (size and strength) be killed with one stone? That's what I'm hoping to potentially find in powerlifting.
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    In regards to your last comment: Two birds/one stone, size/strength....have you seen the top PL'ers? They're well conditioned, lean, and muscular. So absolutely-yes. Since you me mentioned 5/3/1, check out Jim Wendler's new book "Beyond 5/3/1" It's pretty awesome
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    Gotta jump in with Sean on this one. If you're looking for size/strength, google guys like

    Dan Green
    Stan Efferding
    Konstantin Konstantinovs
    Skinny Mark Bell
    Vince Urbank
    Eric Lilliebridge (keeping in mind he's 23 years old)
    Brandon Lilly
    Chuck Vogelpohl (before the meet day bloat)
    Matt Kroc
    Sam Byrd

    That list could go on and on.

    I also feel like it's easier to get into powerlifting. One could step on the platform at any stage of their development as a lifter, but I think it's fair to say that lots of people would be wary of stepping onstage if they weren't yet satisfied with their muscularity or bodyfat levels. I know I wouldn't.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Good answers by these fellas. They help out A LOT.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Pretty much all of the top-tier raw lifters are big and lean.
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    Quote Originally Posted by Sean1332 View Post
    In regards to your last comment: Two birds/one stone, size/strength....have you seen the top PL'ers? They're well conditioned, lean, and muscular. So absolutely-yes. Since you me mentioned 5/3/1, check out Jim Wendler's new book "Beyond 5/3/1" It's pretty awesome
    Quote Originally Posted by herderdude View Post
    Gotta jump in with Sean on this one.

    I also feel like it's easier to get into powerlifting. One could step on the platform at any stage of their development as a lifter, but I think it's fair to say that lots of people would be wary of stepping onstage if they weren't yet satisfied with their muscularity or bodyfat levels. I know I wouldn't.
    Quote Originally Posted by Rodja View Post
    Pretty much all of the top-tier raw lifters are big and lean.
    Thanks for the feedback, all of you; and yes I've seen the beasts who could (and do) realistically transition from platform to stage and win shows, Konstantinovs, Kroc, and Lilly are my most admired, obviously for the strength, but for representing both sides of the spectrum when it comes to balancing strength/size/conditioning.

    I have a bodybuilder's mentality when it comes to diet/conditioning, and that wouldn't change if I opt to enter powerlifting. Who doesn't want to be strong, big and lean to the best of their ability?

    Herder hit the nail on the head with regards to stage anxieties, its something that I could see myself experiencing, but on the platform the dynamic just seems so different and much more personal, you compete against yourself.

    Anyways carry on, I'll be following the log for sure.
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    RE Squat


    Warm up note-started adding the red mini band to my hypers on the second set

    Squat-135 x 5, 185 x 5, 225 x 5, + Belt 250 x 5(possible PR), +wraps 275 x 5(PR taped)
    http://www.youtube.com/watch?v=Ma08E9YOZUs
    GMs to pins-Worked up to 185 x 5reps x 3 sets(last set taped)
    1 Leg Angled Press-Plate Each side times 8el, 5el, 5el with little to no break
    Cable Crunches/Side Bends-150 x 20reps x 4 sets/60 x 15es, 12es, 10es, 10es

    Really awesome workout today. actually having my schedule allow 2 days of rest may have helped. I have my thoughts on the squat form, but if you guys have any pointers it would be appreciated. That was a very hard 5 for me. Still working on my wrapping technique.
    This was my first time trying this GM variation. Felt like the pin was a hair low so it war hard, but up one felt too easy. Definitely nice for the rotation of GM madness.

    I was supposed to do a lunge variation but I was smoked from the squats and GMs; hence the 1 leg angle press. Time to move up in weight on the cable crunch. Tomorrow is Bodybuilding and weakness training. I may not do a press outside of shoulder press to see if that helps with some of the soreness I get benching.

    Tomorrow is the day America was birthed. 237 years old...doesn't seem a day over 200.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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