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

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    Quote Originally Posted by capo180 View Post
    nice work man, I need to get a slingshot myself at some point.
    For light carryover go slingshot, for serious carryover go metal catapult or bench daddy.

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    Quote Originally Posted by SweetLou321 View Post
    For light carryover go slingshot, for serious carryover go metal catapult or bench daddy.
    The Super Ram is another option.
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    Quote Originally Posted by Rodja View Post
    The Super Ram is another option.
    I can hardly touch 225 in mine
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    Quote Originally Posted by Sean1332 View Post
    I can hardly touch 225 in mine
    I use it for DE every so often, but have to include accommodating resistance or it takes 10s to touch. It's a lot like a single ply shirt.
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    Quote Originally Posted by Rodja View Post
    I use it for DE every so often, but have to include accommodating resistance or it takes 10s to touch. It's a lot like a single ply shirt.
    This is what i use my slingshot for.
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    Thanks guys i think I'll go with the reactive for now. Just something for some top end over load.
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    Deadlifts
    135 x a bunch
    225 x a bunch
    315 x 4
    365 x 3
    And this is were it didn't feel great. Wasn't as bad as last week, and at a higher weight, and it didn't feel like it made anything worse. I'll take it as progress. I could feel the third rep in the left low back/hip/glute area. Getting there.

    OHP
    Bar x 6
    95 x 6@7
    115 x 6@8
    135 x 6@9(PR)
    This is probably like a 3 rep PR for a strict press. Very happy about this. Shoulders and arms just felt great.

    Front squat
    135 x 7
    155 x 7@8
    175 x 7@8.5
    Part of this was the left hip thing not 100% sturdy. Still not bad though. Also, core a little sore from that ab wheel plus toddler action lol

    SSB w/kettle bell
    +25 x 4 x 8el

    Trifecta(hyper/GHR/RH)
    X 4 x 15/12/10

    Overall feel pretty damn good coming back. Just gonna have to pace myself some on lower body stuff. Upper body is feeling very strong though.

    Kinda weak sauce on the hip but it is part of the game. That's all folks.
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    Nice OHP pr. I need to step up the ohp game
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    Quote Originally Posted by Sean1332 View Post
    Nice OHP pr. I need to step up the ohp game
    Thumbless grip at thumbs off the smooth grip has changed my life. Lol

    I think the push pressing has help me some too.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Strict Presses are such a frustrating movement!!! I always overextend myself and get low back pain.
    135 for reps is legit, Rob! Nice liftin, hope the deads feel better soon
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    Quote Originally Posted by Wrivest View Post
    Strict Presses are such a frustrating movement!!! I always overextend myself and get low back pain. 135 for reps is legit, Rob! Nice liftin, hope the deads feel better soon
    Thanks brotha man! Yea, there are other ways to work the shoulders if it hurts that back! Haha
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by rob112 View Post
    Thanks brotha man! Yea, there are other ways to work the shoulders if it hurts that back! Haha
    it only hurts due to form breaking down at high weights.... I always tell myself to stay a tad lighter, but I never do. I may have a small obsession with hitting 150+.... It'll come eventually! I'll give thumbless a shot tho, never tried that
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    Quote Originally Posted by Wrivest View Post
    it only hurts due to form breaking down at high weights.... I always tell myself to stay a tad lighter, but I never do. I may have a small obsession with hitting 150+.... It'll come eventually! I'll give thumbless a shot tho, never tried that
    Thumbless with a closer grip. It's seriously made such a huge improvement...always take a big air, brace core and glutes, and don't look up at the bar. I essentially try to shove my head through like @capo. He is a boss at OHP.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Nice work today great pr

    Just work your way back to the big weight on DL slowly
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    Your upper body is really getting skrong Rob. Chris Evans is worried about losing his job.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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    Strong OHP'ing, Rob! You're a beast.
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    Thanks for the kind words man, yeah I moved my grip out there during my past couple OHP days. I used to have my index on the edge of the smooth, hopefully it will help my press has been stagnant.. Nice PR, 135 for 6 is pretty darn good.
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    Pin squat
    -up to 245 x 5@7.5ish
    3 count pause bench
    -up to 225 x 4@9
    Swiss attachment rows(3 grips)
    6 x 10

    I learned that back floss thing where you hang upside down from the barbell with two fat bands. Felt legit...felt as loose as after the Chiro. Getting better, but still need to improve for heavy weight.

    My plan basically is if I don't feel good enough to say hit like 85%or so of what I should hit I will hold off on the template and just do higher reps until I get there. I don't really want to waste my template and feel good 4 weeks in and be half way done. Plus, the first week is just getting used to full body so if I feel good I'll load into 2nd week.

    We shall see.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Get healthy brother. I've see mike T do that hanging crap in a video.

    How do you do your pin squats?
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    Quote Originally Posted by liftandswim View Post
    Get healthy brother. I've see mike T do that hanging crap in a video. How do you do your pin squats?
    I set up the pins at depth or close and I literally squat as if they are not there. It's not a long pause or anything, you just go done, the pressure leaves your body for a split second, and then go back up. Always start at the top as well. Essentially this makes the movement have a very high soecificity to the competition squat. You gotta get used to it at first, but best piece of advice is squat down as if the pins weren't even there.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    You hung for the first time today!? Today!? What the hell, bud! That's so freaking important. You need to catch up to me on the hanging, I'm about 150 sessions ahead of you.
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    Quote Originally Posted by herderdude View Post
    You hung for the first time today!? Today!? What the hell, bud! That's so freaking important. You need to catch up to me on the hanging, I'm about 150 sessions ahead of you.
    This is gonna sound dumb but I was afraid of getting stuck or something haha. I wish I had been doing it for much longer. It really feels amazing.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by rob112 View Post
    This is gonna sound dumb but I was afraid of getting stuck or something haha. I wish I had been doing it for much longer. It really feels amazing.
    I'm just picturing you shouting for help. Lmao
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    Quote Originally Posted by liftandswim View Post
    I'm just picturing you shouting for help. Lmao
    I'm a man very very illigitiment fears lol
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    Quote Originally Posted by herderdude View Post
    You hung for the first time today!? Today!? What the hell, bud! That's so freaking important. You need to catch up to me on the hanging, I'm about 150 sessions ahead of you.
    Still have yet to hang, myself
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    I got stuck hanging once hahaha
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    Yay for hanging love!!! (we all sound like a bunch of dirty autoerotic asphyxiation weirdos)

    I like hanging after big squats. 2 heavy bands from the top of the rack.
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    Quote Originally Posted by bolt10 View Post
    I got stuck hanging once hahaha
    lol that's funny
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    Quote Originally Posted by Sean1332 View Post
    Yay for hanging love!!! (we all sound like a bunch of dirty autoerotic asphyxiation weirdos) I like hanging after big squats. 2 heavy bands from the top of the rack.
    Damn! I was like bar at 3rd pin
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    Quote Originally Posted by rob112 View Post
    Damn! I was like bar at 3rd pin
    Hm I saw someone doing it when I first joined my gym, before seeing SuperD do it do it, and he was near fully suspended so I just hung it from the mono or rock. Maybe I'll watch his videos again.
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    Quote Originally Posted by Sean1332 View Post
    Hm I saw someone doing it when I first joined my gym, before seeing SuperD do it do it, and he was near fully suspended so I just hung it from the mono or rock. Maybe I'll watch his videos again.
    Yea I haven't watched in awhile. Someone showed me at the gym today, who learned from Hoff, who likely learned from superD I'd think.
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    What's this hanging stuff? Anyone have a photo or link?
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    Quote Originally Posted by RegisterJr View Post
    What's this hanging stuff? Anyone have a photo or link?
    https://m.youtube.com/watch?v=1Mkhj0P3Nsw

    Wish I would have watched this. I can't believe I didn't think to contract/relax the movements. I was doing similar and it felt great.
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    Rob112^3...That means cubed guys. See what I did?


    Quote Originally Posted by rob112 View Post
    https://m.youtube.com/watch?v=1Mkhj0P3Nsw

    Wish I would have watched this. I can't believe I didn't think to contract/relax the movements. I was doing similar and it felt great.
    Great video, thanks.

    What band would a 195-220# guy use?
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    No less than a heavy blue. I'll use heavy + average normally. Herder may have some SuperD insight?
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    Quote Originally Posted by Sean1332 View Post
    No less than a heavy blue. I'll use heavy + average normally. Herder may have some SuperD insight?
    Usually two really heavy bands from just above head height. Two blues, it's top of the rack. I've done three greens as well. You want your traps lightly brushing the ground.

    Once you get yourself strung up, you let your legs splay out and let your adductors stretch. Then you do ipslateral movement, like an oblique crunch, ten per side. Then you get that butterfly (Donnie says kiss your feet together) and contract/relax maybe five times. Then you keep one foot in the butterfly and let your other foot dangle in a hip flexor stretch. I contract my glutes and abs and reach around to pull on my shin. After both sides, you go back to the splay and do big circles with your hips. Like a hula hoop, big, slow, exaggerated movement. Then chill out splayed a little, then come up feeling like a million bucks.
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    So it seems to be my Quadratis Laborum(sp?) muscles that are the issue. Been working on them. I can find triggers that refer pain to all of my glutes. They are tight as ****. Gonna hit up the hanging band thing again tomorrow and take it from there.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by rob112 View Post
    So it seems to be my Quadratis Laborum(sp?) muscles that are the issue. Been working on them. I can find triggers that refer pain to all of my glutes. They are tight as ****. Gonna hit up the hanging band thing again tomorrow and take it from there.
    You have an excellent chance of rehabilitation then, because the ipslateral movement while hanging is awesome for that. And KB butt walks and light blob lifts for high reps will get you where you need to be. Once that lower back is up to snuff, you're going to surpass your squat goals for the year before it's even time for t-shirt weather!
    Training log:
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    Quote Originally Posted by herderdude View Post
    You have an excellent chance of rehabilitation then, because the ipslateral movement while hanging is awesome for that. And KB butt walks and light blob lifts for high reps will get you where you need to be. Once that lower back is up to snuff, you're going to surpass your squat goals for the year before it's even time for t-shirt weather!

    I really appreciate the kind words...I just don't know what those two movements are haha

    I will definitely look it up! Thanks man!

    Edit: checked them out. Looks good. I was thinking some suitcase carries, too
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a animal, think like a human"-RTS
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    Operation get better day

    Hang from rack stuff
    Mace swings

    Reverse hyper/GHR/hyperextension
    90 x 4 x 10/4 x 10/4 x 15
    Used prisoner position on the later two and man, it really makes a huge difference in how hard it is.

    Incline DB press
    55's x 10
    65's x 10
    70's x 8
    70's x 7
    70's x 6

    Pulldowns(reverse bench style)
    90 x 10
    100 x 10
    110 x 4 x 10

    Kettle bell swings
    40 x 4 x 15
    Nice! Dem glutes

    Side bends
    55 x 4 x 15 each side

    Suitcase carry
    Empty farmer x back and forth twice x 2 each side. If I had to guess its gotta be around 75lbs

    More hanging back stuff

    Left feeling better than when I got there. Success.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a animal, think like a human"-RTS
  

  
 

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