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

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  1. Looks good to me. I'd say the big thing is that rock forwards slightly as you initiate the break off the floor
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  2. Quote Originally Posted by rob112 View Post
    I don't have one either. The straps to mimic one is nice. Takes a lot of work to hold on though.

    I am eventually gonna make some trips to Stevie P's gym in south Philly when I get the time and money(providing there are day passes.

    Heat fan huh...I bet you went from wtf are you doing Bron to your the man! Haha
    Iron Sport has day passes. I think they're $10.
    M.Ed. Ex Phys

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  3. Quote Originally Posted by herderdude View Post
    Everyone is different. It depends on your leverages and strengths. There are basic rules we should adhere to, but each person is going to look slightly different.
    True dat
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  4. Quote Originally Posted by Sean1332 View Post
    Looks good to me. I'd say the big thing is that rock forwards slightly as you initiate the break off the floor
    Ahhh okay, I'll keep that in mind. I think it's three weeks until I pull from the floor though

    Be nice on the hips though
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  5. Quote Originally Posted by Rodja View Post

    Iron Sport has day passes. I think they're $10.
    And the guy who showed me pseudo gm's...I was hoping you'd pop up in here sir.

    Awesome, $10 bucks is not bad. That gym looks great. Wish I lived closer bc my gym keeps making crappy "upgrades."
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."
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  6. If you don't mind me asking, how do you set up those pseudo GM's? I really want to try them.

  7. Quote Originally Posted by CincyKiller45 View Post
    If you don't mind me asking, how do you set up those pseudo GM's? I really want to try them.
    I just put the loop of the wrist wraps around the bar and place them so they will go over my traps/shoulder when I get under the bar, the. I pull the bar to my back as I unrack and try to assume a position as if a SSB was on my back.

    RODJA showed me a video but I don't remember how to get it on my phone. I can tape my set up next time if that didn't explain it well.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  8. Yeah, I got the picture. Thanks. I can see how those are hard to hang on too.

    Now, I need to invest into a pair of wrist wraps. Never been a fan of those things.

  9. Quote Originally Posted by CincyKiller45 View Post
    Yeah, I got the picture. Thanks. I can see how those are hard to hang on too.

    Now, I need to invest into a pair of wrist wraps. Never been a fan of those things.
    The I-Force ones are long. I got them with a product during a sale. I agree though. My grip strength jumped when I dropped them.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  10. In this. Idk how I wasn't already.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  11. 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
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  12. 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


  13. 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
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  14. 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.
    M.Ed. Ex Phys


  15. 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.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  16. 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.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  17. 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/240172-herders-2014-log.html

  18. 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.

  19. 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.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  20. it's even better when you drop that front leg down on the ground sideways!
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  21. 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
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  22. I just wanna know how he did that in jeans......
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  23. This was on the fridge
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."
  24. 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.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."
  25. Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."
  26. 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.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  27. 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

  28. 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.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  29. 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

  30. 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.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."
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