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

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    Solid work my man.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

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    BB + Weakpoint
    7/4

    Kroc Row-95 x 15ea(PR), 8
    Hammer Curl w/Fat Gripz-40's x 6, 5, and 4 each arm
    DB Shrugs-75's x 10reps x 3sets
    HS Calf-6plates x 15reps x 6 sets
    Chest Supported Row/Chest Supported Reverse Fly-90 x 4sets or 5reps/20's x 8, 5, 5
    Leg Raises-4 sets of 10

    Bench
    Worked up to 185 x 5, 5, 5, 4, 3 all with pause
    Close Grip Cable Rows/Faces Pulls(both on cybex)-Mystery weight x 4 sets on each exercise
    Incline Rolling Tricep/TY-30's x 8, 7, 8, 6/20's x 8reps x 4sets

    I think bench was going right today because even my legs felt sore by the end. I am making Sunday my bench day all the time because I can actually workout with some more experienced lifters on Sundays. I figure it is in my best interest to take that time.

    Kinda short/sweet updates. Not much PC time lately.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by rob112 View Post
    Oh my god haha. I just watched this and when it gets to the Metallica part my hair literally stood on end. So motivating.
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    Quote Originally Posted by ITW View Post

    Oh my god haha. I just watched this and when it gets to the Metallica part my hair literally stood on end. So motivating.
    Yea it's a freaking awesome video
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by rob112 View Post

    Yea it's a freaking awesome video
    Why I love powerlifting, the mentality and mind-set. Can't get jacked up like that for 3x10 bicep curls hahaha
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    That's awesome that you're going to get to work with some strong and experienced guys on your bench. Should yield good results!
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    That's awesome that you're going to get to work with some strong and experienced guys on your bench. Should yield good results!
    That's what I'm thinking brother!
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    RE Deads

    Warm up-Rumble Roll-super set of 30 hypers/10 bw lunges each leg/10 air squats with a red band wrapped around my legs-hip opener routine with banded distractions

    Pin Pulls-Worked up to-275 x 5, 3, +red mini x 3(taped), then 3 more quick singles
    http://www.youtube.com/watch?v=0p8z-y3lUag
    Reverse Box Lunge-BW x 10, BW+50lbs x 10reps x 4sets
    Cable Crunch/Side Plank-160 x 12, 12, 12, 17/4 sets each side
    leg raises-4sets of 12reps

    This workout felt awesome. Added some bands...bc I wanted to. I was thinking about my last deadlift session and I got to thinking that...maybe it wasn't all the bar, maybe I am weaker from the shins up with out that power off the floor. I can see the bar making a difference, but not as drastic as it felt. To work on this more is is why I really added the bands. Main thing I am trying to do, and I haven't successfully on this day, is work on getting that last 6-8inches of the lift all with pulling the hips to the bar instead of using my upper back or more legs. It is in the tutorial I posted. It can take inches off the ROM. Still working on it. I did many sets to build up so I got a lot of practice.

    Probably off until wednesday.
    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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    Looks like the thoracic might be tight again. You usually get into better position on your sumo.
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    Quote Originally Posted by Rodja View Post
    Looks like the thoracic might be tight again. You usually get into better position on your sumo.
    Hmmm...I'll mash and stretch it all out. I noticed that some by the logo on my shirt. Having a little trouble keeping the shoulders back and grabbing the bar.

    I'll tape again next week.
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    Rodja, what's your go to method for thoracic mobility? I've just been messing around with a lacrosse ball/double lacrosse ball.
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    Quote Originally Posted by Sean1332 View Post
    Rodja, what's your go to method for thoracic mobility? I've just been messing around with a lacrosse ball/double lacrosse ball.
    DeFranco's Simple Six and the band traction stuff from Donnie.
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    Looked to me that the bar was out in front of ya a little bit too. Could be because of the bands, but I think you could have kept it tighter. That would have cleaned you up some and kept you back/tighter and let your hips drop a little as well.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    Looked to me that the bar was out in front of ya a little bit too. Could be because of the bands, but I think you could have kept it tighter. That would have cleaned you up some and kept you back/tighter and let your hips drop a little as well.
    That does happen when I start breaking down. I've noticed that on a session awhile back. I'll keep it in mind next dead session. Pretty sure it's DE from the floor which is good and bad for form check(good bc from floor, bad bc light weights so easier to do right).
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Yep. If form is breaking down keeping that bar as tight as F'n possible will help minimize it. Honestly if I had to pick the most important thing to teach/do when pulling that would be it. I'd love to discuss form with you more but I am a die hard conventional puller, as you know, and know about as much about sumo as anyone else, and probably less.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    http://m.youtube.com/watch?feature=g...&v=h97zq7b1AjM

    So I came across this at lunch break. Very motivating to me as a person who isn't close to a good PL gym and has a hectic schedule so workout partners are hard to keep consistent even if they are good.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    DE Squats

    Warm Up-rumble roller, 40 hypers, 15 BW lunges each leg, 20 air squats with red micro mini, Kelly Starret Hip Opener w/banded distractions

    Box Squat-185 x 6sets of 2
    Reverse Band(Red Mini doubled) Good Mornings-185 x 5, 205 x 5, 225 x 3sets of 5(this was hard!)
    HS Hack Squats-2plates x 6sets of 10reps switching from close/competition/wide stances
    Cable Crunches-160 x 15reps x 5sets
    Side Bends-70 x 3sets of 10reps each side

    Killer ****ing workout! First time with 225 on my back for good mornings(well kinda) and it was rough! Doing box squats were really helping me load the hamstrings and sit back. They were hard. I did explode up but not at all down. I tried to video but it ended up a crotch shot sooo I don't like you guys that much. First time on Hack Squats in forever and they feel a lot like front squats...easier of course. Core getting stronger by the week.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    That's awesome, buddy! I tried reverse band GMs once, they're a good way to go for sure.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    That's awesome, buddy! I tried reverse band GMs once, they're a good way to go for sure.
    Thanks man. Yea they are nice for getting used to more weight. I set it so it does close to nothing at the top.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    http://www.jtsstrength.com/articles/...ith-dan-green/

    Very nice article with a solid video as well.

    Chad Wesley Smith named him in his top three coaches the other day. Pretty crazy.

    Enjoy fellas.
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    Bench

    Worked up to 185 x 5 x 5(last rep was a grinder from hell, but I wanted to get it bad) 135 x 7(arms were shot!)(all paused of course)
    Chest supported Row-2plates x 8 reps x 4 sets Face pulls-80 x 15 reps x 4 sets

    Doesn't look like a lot but on this day there was nothing a tricep extension could have done that the bench didn't already. The last rep took everything I had. My whole body felt it. Accomplished my goal of the day. I tried to get a video from the wife bit she said she couldn't get back far enough to film bc of the other people at the gym being in the way. Women, amirite?

    Now I need to decide what to go to next week. Am I going to try building more with 185 or move up to 190-195 and start at 5 sets of 3 reps again or work up to 4 sets of 12 reps at 185...decisions.

    Side note, as per CWS from JTS I did like how the chest supported row was the exact opposite motion of the bench.
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    Quote Originally Posted by rob112 View Post
    Bench

    Worked up to 185 x 5 x 5(last rep was a grinder from hell, but I wanted to get it bad) 135 x 7(arms were shot!)(all paused of course)
    Chest supported Row-2plates x 8 reps x 4 sets Face pulls-80 x 15 reps x 4 sets

    Doesn't look like a lot but on this day there was nothing a tricep extension could have done that the bench didn't already. The last rep took everything I had. My whole body felt it. Accomplished my goal of the day. I tried to get a video from the wife bit she said she couldn't get back far enough to film bc of the other people at the gym being in the way. Women, amirite?

    Now I need to decide what to go to next week. Am I going to try building more with 185 or move up to 190-195 and start at 5 sets of 3 reps again or work up to 4 sets of 12 reps at 185...decisions.

    Side note, as per CWS from JTS I did like how the chest supported row was the exact opposite motion of the bench.
    If you have a meet in mind, I'd say get the 5 sets of 3 going. If you're still a ways out, I'd build a little more size, volume, strength endurance etc. With the 185x4x12 or even 4x8 and then move up.

    Good effort finishing the set, man.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post

    If you have a meet in mind, I'd say get the 5 sets of 3 going. If you're still a ways out, I'd build a little more size, volume, strength endurance etc. With the 185x4x12 or even 4x8 and then move up.

    Good effort finishing the set, man.
    Meet isn't until december...pretty sure it's the 15th...I'll stay building 185 then. Eventually I'll throw on my sling shot for assistance, but my triceps are getting fried.

    Thanks buddy
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    Quote Originally Posted by rob112 View Post

    Meet isn't until december...pretty sure it's the 15th...I'll stay building 185 then. Eventually I'll throw on my sling shot for assistance, but my triceps are getting fried.

    Thanks buddy
    Yep, bigger muscle has the potential to be a stronger muscle. And definitely get your volume in to prepare you to have good assistance work when the loads get heavy. Assistance is where the total grows.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post

    Yep, bigger muscle has the potential to be a stronger muscle. And definitely get your volume in to prepare you to have good assistance work when the loads get heavy. Assistance is where the total grows.
    I like that idea. Thanks brother!

    I will really try to get a video next week to help keep my form in check as I know I seem to always miss something, or two something's on bench.
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    7/15 DE Dead

    Sumo-worked up to 275 x 1, 1, 1
    Conventional-225 x 3, 3, 5, 3, 3
    Ghetto SSB GM-+50 x 6, 5, 4, +90 x 4
    Cable Crunch/Hanging Leg Raise-150 x 12reps x 4 sets/6,7,5,8
    Walking Lunges-35's x 3sets of 10

    Trouble getting into position sumo again so I went conventional...and realized I am much weaker conventional now compared to 6 months ago. Good session, but not stellar. Having Deadlift troubles lately.

    7/16 RE Squat
    *This day was going to be a light cardio day but I was feeling good and after a not so stellar workout yesterday I decided to go for it.

    Warm up-8 minutes glide step thing
    SSB Squat(ghetto rig)-+50 x 5, +90 x 5, +110 x 5, +145 x 5(taped)
    *Don't know what the bar weights so I put in plate weights
    Toe Elevated SLDL-135 x 10reps x 2 sets, 185 x 10reps x 2 sets(taped)
    Leg Raises(non-hanging)-15, 15, 15, 10

    http://www.youtube.com/watch?v=rW1AZSU0ILA

    Was pretty whopped after 3rd workout in 3 days. Ended up losing a set bc I found yet another ex powerlifter who I ended up talking to for 10 minutes of so. Very cool guy who had multiple WNPF records. This workout felt great, those SSB's are hard, and no belts or wraps on this day.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Makes sense why I didn't get anything out of the plates....THEY WERE ON THE WRONG SIDE OF MY ****ING FOOT! hahaha oh well. Next time!
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    It's TOE elevated! TOE
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by rob112 View Post
    Makes sense why I didn't get anything out of the plates....THEY WERE ON THE WRONG SIDE OF MY ****ING FOOT! hahaha oh well. Next time!
    lol that's so ****ing awesome!!

    Although, I wore Oly shoes to do some snatch grip deadlift and it was great, so you could probably sneak those plates under your heals for that
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    He was close
    How do you set up the "ghetto SSB?" Looks like you are using a Band for a handhold?
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    Quote Originally Posted by jem6702 View Post
    He was close
    How do you set up the "ghetto SSB?" Looks like you are using a Band for a handhold?
    Well we have one without handles so i just used my lifting straps and wrapped them around the bar. You can do something similar with a regular barbell and lifting straps.

    Herderdude and Sean, it took me until I was home watching the video to freaking notice my set up was wrong lol
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    Ah, hell. It wasn't wrong, just "different". ;-)
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Odds and Ends

    Cross Ramp Warm up

    Calf Extensions-6plates x 15reps x 5sets
    Pendlay Rows-135 x 8reps x 4sets
    T/Y-25's x 5es, 5es, 8es, 8es/5, 8, 8, 8
    Spider Curl/Band Pull Aparts-40 x 12, 15, 12, 10/25reps x 4sets
    Shrugs/Side Bends-70 x 10reps x 4sets/70 x 10es x 4sets
    Hanging Leg Raise/Cable Crunch/Cable Torso Rotations-BW x 8, 8, 7/150 x 15, 12, 12/60 x 10es, 12es, 80 x 10es

    This workout felt great. Felt a little sore in a couple areas from earlier this week but nothing bad. I did no grip work but my grip was shot because of the shrugs/side bends/hanging leg raises.

    Main things I focused on were stretching sore areas, developing my upper back, and hitting what I don't have time for in normal training. This has also become like a volume day as well.

    Back at it sunday.

    Side note, I was pool side all day yesterday on my off day because it actually didn't rain for once, and I got some serious tanage so I expect my lifts and muscle tone to increase substantially. Its just the facts.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Jacked AND tan!
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Bell would be proud
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    ME Deadlift

    Deads-135 x 10, 5, 225 x 5, 275 x 3, 315 x 3sets of 3(last one taped)
    +Reverse Bands(nothing at the top)-375 x 3, 405+belt x 1(hated the belt on conventional), no belt 405 x 1
    225 with no bands time 8 explosive reps
    Reverse Box Lunges-BW x 20, 25's x 10reps x 3sets
    Shrugs-75's x 4sets of 10reps
    Oblique Twists/Leg(Body kinda)raises off of a decline Bench-3sets of yo momma

    http://www.youtube.com/watch?v=gE3551uLKcA

    Form needs some work these. I can already see that my back rounds some and my shoulders are in front of the bar. These felt much better than Sumos have lately. The workout overall was awesome. Hat was literally soaked to the brim. For some reason I can't use my belt with conventional. It feels like bad tight in the lift, or too lose to notice. May be my belt as it isn't top of the line. 100%Raw is okay with me though. If the numbers go up I am happy. Probably won't pull from the floor next week unless light.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  38. Registered User
    herderdude's Avatar
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    My belt bothered the hell out of my coonventional pulls until I jacked it up as high as I possibly can. Not Efferding/Lilliebridge high, but up against the bottom of my ribs. Actually before I threw out my back, I learned how to use it to give me some pop off of the floor.

    What helps keep my shoulders lined up with the bar is continuing to sit down as I'm pulling. I noticed that you sit down and back to take out slack, and then you more stand up with it than drive your heels down. That's what's causing your back to rotate back in front of the bar. I would lever back against the bar and keep levering back and sitting down until it's time to lock out. Another cue I've heard is to push your heels through the floorboards. Here's my best example of belt placement for me and also sitting down and back (again, for me).

    http://www.youtube.com/watch?v=8brkrSu7Qbo


    You'll notice, my butt doesn't actually continue to sit down as the bar rises, but it really feels like it does. You're basically using your bodyweight to teeter-totter the weight off of the ground. If you take 225 and sit back until the bar comes off of the floor, it will feel like this in your head: Sit, sit, sit, lock it out. I hope that makes sense, try it out next time.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  39. Registered User
    rob112's Avatar
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    Herderdude thank you again.

    I will mess with higher up belt positioning.

    I could tell that I didn't have the correct, teetor-tooter, type of thing going on. I wasn't even going to initially tape and then decided I needed to see it.

    I think I gotta drive backwards harder overall. I'm sticking conventional for a while as it seemed stronger and 10 times more explosive off the floor. I'll tape again in the coming weeks to see if I improved.

    I like sumo, but I think doing it all the time for my body starts to wear out the hips and groin. I'll go back to it after awhile and use whatever is stronger in December.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  40. Registered User
    CincyKiller45's Avatar
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    Good workout man. I hear you on sitting back more on deadlifts. It's hard for me to find the balance between sitting back properly and not falling backwards.

    How did you like the reverse bands?
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