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

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    Quote Originally Posted by CincyKiller45 View Post
    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 falling backwards.

    How did you like the reverse bands?
    It is quite the cosmic struggle haha

    I thought it was awesome bc I did plenty volume, went near my max weights, and didn't completely fry my CNS. I had it set to make it all me at the top and still working off the bottom. I strapped on the red mini and did a rip at 315 just to see and decided I needed the black minis for deads or I'd snap them ****ers lol. I'll keep them In my ME rotation for sure.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Bench

    Warm up-Defranco's warm up-banded shoulder distraction-internal external rotations

    Bench(competition pause)-Bar x 5 x 2, 95 x 5 x 2, 135 x 3, 2, 155 x 3, 175 x 3, 185 x 5, 5, 3, 3, 205 x 1(for transitional purposes)
    +sling shot-225 x 3, 3, 2(no spot so not putting out the last one just in case)
    Tate Press-30's x 8, 10, 10, 10
    Chest Supported Row-Worked up in triples by 10 and 5 lbs increments to 135 from 90 for triples wide grip and back down close grip

    My body was pretty wrecked from deads yesterday, Hence the long work up to keep volume up and get warm. Joints feeling kinda beat up so instead of just dropping off on bench I decided to go up with the slingshot to save the joints and still stimulate the muscles. Those were paused as well. May need to consider not doing a bench day after a dead day. My work schedule this week just kind of made this hard and I had a hankering to deadlift yesterday. I know I talked about going to like 4 sets of 8 but I think working up to 190 for 3 x 5 and then to 5 x 5 and then up first will help the weight feel lighter...I dunno. I just know I lose form when I rep high(more so than usual).

    Main thing about this session is I did what my body allowed and had a good workout. Also, if anyone hasn't noticed, I am spending a lot of time on the main lift each workout...I am not "majoring in the minors" which I feel is important for my growth at this moment since I have no lifts mastered in the slightest(technique wise).
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    That's good that you noticed that you lose form and you decided to do something about it. Going up in weight and doing your 3x5 and 5x5 is still an excellent option. More first reps is always a good thing.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Keep killing man, everything is coming along as it should
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    So after much thought I realized some things I could have done differently with the cube to work more to my advantage. What started this thought process is I am still a little beat up from deads and have to squat tomorrow. Well beauty is I have to do DE Squats so it will be great for that. Huge advantage to the program. The problem is in the first couple weeks the percentages he has laid out do exactly fit what I personally could be dynamic with, or weights that were working for my repetitive numbers.

    The take away is what Lilly says, I am recognizing how I am different and am learning already what I can do to improve the next run. I don't have it completely set up as of yet but I have many ideas in my head. I'm not laying them all out here right now.

    This is all coming from I was thinking that this type of program wasn't for me shortly after starting as I posted earlier in the log, but I think I can see now how I can actually use it and it be advantageous to me, and give it a better second run.

    End blog entry.

    Live laugh love, come at me bros
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    I felt that exact same way. I relied too heavily on the percentages and the way it was written in the book. I feel like I would have done the cube a disservice to stop after the first cycle. I just needed to format it to my particular needs. With that being said, if I don't squat 405 by week 11 I'm forever done with the cube, lol.
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    Quote Originally Posted by CincyKiller45 View Post
    I felt that exact same way. I relied too heavily on the percentages and the way it was written in the book. I feel like I would have done the cube a disservice to stop after the first cycle. I just needed to format it to my particular needs. With that being said, if I don't squat 405 by week 11 I'm forever done with the cube, lol.
    Don't blame you at all if that's the case. If I don't have some PR's in that time I will too.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Edit: decided to think it over before leaving the whole idea out there.

    Squats tomorrow.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    5-3-1 for the win.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    RE Squat

    Warm up was the usual squat warm up

    Squat-Worked up to 275 x 2 with just a belt, 315 x 2 w/wraps(PR)
    TOE elevated SLDL-185 x 8, 225 x 5reps x 2sets and 7reps on 3rd set
    Did 4 sets of a superset of Hanging leg raises and cable crunches

    Notes: This work out was awesome. I thought it was DE squats but it was RE. I looked at the book and it called for a heavy double, so I did a heavy double...heaviest double I've ever done AND I STILL HAD SOME IN THE TANK! Could have tripled it but I left some in the tank as I should. I unfortunately don't have a video but I ain't even mad because I know I will get more on the squat when the time comes and I will make sure it gets taped. Long story short, my knee wraps were getting uncomfortable waiting and I was ready to go and camera was messing up.

    I also did SLDL right today and they did feel great haha. I have a weak point friday and back at the big lifts on sunday.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by rob112 View Post
    RE Squat

    Warm up was the usual squat warm up

    Squat-Worked up to 275 x 2 with just a belt, 315 x 2 w/wraps(PR)
    TOE elevated SLDL-185 x 8, 225 x 5reps x 2sets and 7reps on 3rd set
    Did 4 sets of a superset of Hanging leg raises and cable crunches

    Notes: This work out was awesome. I thought it was DE squats but it was RE. I looked at the book and it called for a heavy double, so I did a heavy double...heaviest double I've ever done AND I STILL HAD SOME IN THE TANK! Could have tripled it but I left some in the tank as I should. I unfortunately don't have a video but I ain't even mad because I know I will get more on the squat when the time comes and I will make sure it gets taped. Long story short, my knee wraps were getting uncomfortable waiting and I was ready to go and camera was messing up.

    I also did SLDL right today and they did feel great haha. I have a weak point friday and back at the big lifts on sunday.
    Nice work! I feel you on the knee wraps, man. If it's not uncomfortable, you ain't wrappin hard enough! When you're really gunning for huge weights, stretch them as you roll them up so that they're already pre stretched to their max and then you crank tighter. An "X" over the kneecap makes 'em work better too.

    Ah, I love knee wraps.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Stud lifts man nice pr
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by herderdude View Post

    Nice work! I feel you on the knee wraps, man. If it's not uncomfortable, you ain't wrappin hard enough! When you're really gunning for huge weights, stretch them as you roll them up so that they're already pre stretched to their max and then you crank tighter. An "X" over the kneecap makes 'em work better too.

    Ah, I love knee wraps.
    I just recently watched Lilly and Ed coan wrap and they do that too. Thank you sir.

    And yea, uncomfortable as **** haha. Feel like the second leg is racing the clock.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by rob112 View Post

    I just recently watched Lilly and Ed coan wrap and they do that too. Thank you sir.

    And yea, uncomfortable as **** haha. Feel like the second leg is racing the clock.
    I saw the one done on APT where the guy put the X directly on the knee first thing and spiral wrapped around it. That's how I do it.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    They suck. I tied mine too tight the other day. I X wrap too. X then wrap top to bottom and cross back up to tie it. 3 turns down for light ish weight, 4 for heavy. You'll find what works.

    Good session!
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    Ohhh I see what you guess are saying. I do it like Ed Coan as of now; top to bottom then an x like thing up. I'll try the other way too and see what I like more.

    Thanks fellas
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Yeah, I go once around the top to pin the end, then inside out down across the knee, behind and back up through, then I fill in the parts in between my top and bottom. That's all with 2m wraps. I'd love to see what I could do with 3m wraps.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by rob112 View Post
    Ohhh I see what you guess are saying. I do it like Ed Coan as of now; top to bottom then an x like thing up. I'll try the other way too and see what I like more.

    Thanks fellas
    Nice workout you got in today man. Keep it up!
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    Quote Originally Posted by smoker145 View Post

    Nice workout you got in today man. Keep it up!
    Sup man!
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  20. smoker145
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    What's up bro? Thought it was about time to get my butt over to a minds. It's pretty sweet
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    Yea man, this forum has helped me 10 fold over the other one. Enjoy it.
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    Nothing much to report.

    Just worked traps/rear delts/lighterish lats/calfs/and core. Main thing is weak/missed points and recovery.

    It was good but not much to post as not exciting IMO. Could also be that my little princess decided on not wanting to sleep until 2 in the morning...

    Back with better update on Sunday.
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  23. smoker145
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    I got 5-6 hours of sleep daily. Toughen up bro lol
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    you get 5-6? lucky...
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Yea I get 5-6 usually and I'm fully of energy. Now you give big shot bobby under 8 hours of sleep.... The man is a zombie the next day and can't even tell you the month your in
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    Hahaha that's great. I run on 5-6 during the school year if I am lucky. When I work morning shifts at the gym I usually get 3-4.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    I feel ya man. Being a student and working is rough. It's the worst for me when I get home at the end of the day and try to do my assignments. It always makes for a long night
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    yeah I picked up another job this year so we will see how that goes. Good thing is it's work study at the gym at school. BONUS!
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    RE Deads

    Week 7
    Rack pulls from mid shins-Worked up to 315 x 1, 1, 3, 3, 2(harder than off the floor for me...crazy right?)225 x 5 plus long hold
    Traveling lunges-35's x 12steps x 4 sets
    Cable Crunch/Hanging Leg raise-160 x 10reps x 4sets, BW x 8, 8, 6, 7
    Side Planks-Twice each side to failure

    So my earlier assumption was correct. It is harder for me to pull from pins(replicating block pulls) than it is to pull from the floor. Kinda crazy IMO. That's why it started with single because I was kind of taken back by how hard they were. Lunges destroyed me as always.

    In a rush as I have work soon.

    One thing that is crazy about the pulls is it is exactly that point in the lift. When I used to do rack pulls higher(when I was bodybuilding/gym rat) I could go heavier than off the floor. It is specifically that point in the lift. I guess I'll just have to cut it back on the weight when I do those. No drive from there.
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    Hey man, finding a weakness is always a good thing, now you have something to bring up! Usually that point takes away the quad drive from the movement. Working that spot will develop the all-important hamstrings, quite possibly the most important muscle group to a total.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Hey man, finding a weakness is always a good thing, now you have something to bring up! Usually that point takes away the quad drive from the movement. Working that spot will develop the all-important hamstrings, quite possibly the most important muscle group to a total.
    Yea I agree, just was surprised. I thought it was bad sessions before. Nope, that's my weak point. Off the floor momentum probably carries me through it so I never notice. That's one thing that really threw me off on the cube is I was basing this off of my deadlift which I shouldn't. Just another thing I have a better second run.

    I still gotta get around to making little blocks and platforms, too.
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    I'm the exact same with blocks, man. It's weird
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    Quote Originally Posted by rob112 View Post

    Yea I agree, just was surprised. I thought it was bad sessions before. Nope, that's my weak point. Off the floor momentum probably carries me through it so I never notice. That's one thing that really threw me off on the cube is I was basing this off of my deadlift which I shouldn't. Just another thing I have a better second run.

    I still gotta get around to making little blocks and platforms, too.
    When I do deficit pulls, the bar flies off of the floor, but yet I'm slow off the floor regular. Haven't been doing block pulls so much. Definitely should incorporate them and see what I make of them.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post

    When I do deficit pulls, the bar flies off of the floor, but yet I'm slow off the floor regular. Haven't been doing block pulls so much. Definitely should incorporate them and see what I make of them.
    Well let me know what you think. If it will help my total ill keep doing them...I don't want to do them just to do them
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    Quote Originally Posted by rob112 View Post

    Well let me know what you think. If it will help my total ill keep doing them...I don't want to do them just to do them
    I'm sure they'll help ya bud. I plan on doin the same
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    Do you feel that the weakness at that point is an issue? You could try paused deadlifts (at your weakest point on the shin) to try and get stronger in that position:
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    Quote Originally Posted by bolt10 View Post
    Do you feel that the weakness at that point is an issue? You could try paused deadlifts (at your weakest point on the shin) to try and get stronger in that position:
    YouTube Link: https://www.youtube.com/watch?v=bD6Ps2aokRo
    Never really thought it was...it may be though. I'll keep doing them. Just gotta lower the weights and not base off my deads next cycle through.

    Very interesting technique in the video. I have a buddy who reps out with out touching the floor with sub maximal weights to finish of deadlifting sessions.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    It might be the difference in how you set up at that height. Either way, it's Westside's principle of getting stronger at slight variations of your competition movement to build peripheral muscle and strength. Can't be a bad thing.

    Rule #1: Get good at what you're bad at!
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    Quote Originally Posted by herderdude View Post
    It might be the difference in how you set up at that height. Either way, it's Westside's principle of getting stronger at slight variations of your competition movement to build peripheral muscle and strength. Can't be a bad thing.

    Rule #1: Get good at what you're bad at!
    You are the rock, guiding light of this thread(no homo) lol

    Thanks man. And your right. I appreciate the help.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Gonna keep this in mind on my bench on Tuesday.

    http://www.youtube.com/watch?v=TLfo-VJGOK4

    Nice seeing more videos lately from him.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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