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

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    I think you should just get better at deadlifting from the floor. Problem solved

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    ^That, too haha
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    Quote Originally Posted by Duramaxhd View Post
    I just didn't want u to get stuck in the dmax trap of doing something for the sake of doing something what u choose should have proposed I took me a year to figure this out To me I think rack pulls from the knee would be beneficial for your problem have to be tight from the start or that sucker isn't moving. I think Paused would be similar but is more for a specific sticking point. I'm sure if I'm off someone with greater experience will chime in
    Well I do have rack pulls as well. As of now it was, deficit and rack block pulls as secondary lifts. You make a great point. I will mull it over more.


    Quote Originally Posted by Sean1332 View Post
    Different height blocks as well maybe. If you think paused is working, I say keep with it for a bit. Or just figure out why you can't keep your back tight.
    I do have the block pulls in as well, definitely. I have to pull the slack out correctly and really get tight before the main pull, because my mobility seems to stop me from just being able to hang out in that position. I have to pull myself down to that position.

    Quote Originally Posted by liftandswim View Post
    I think you should just get better at deadlifting from the floor. Problem solved
    Well of course, that's why the only lifts I am married to are the comp ones.

    Right now my deadlift is set up like this

    Deadlift main: comp pull
    Secondary: block pull/deficit(rotating)
    Supplemental: pendlay row(or row variant)

    In the intensity phase it would be

    Deadlift main: comp pull
    Supplemental: row variant
    Assistance: reverse hypers/GHR/hyper extensions(really just overall health stuff for the intensity phase to try to stay healthy
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    For your deadlift, have you tried pulling harder? That always works for me.
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    Quote Originally Posted by jimbuick View Post
    For your deadlift, have you tried pulling harder? That always works for me.
    I was under the impression you're supposed to pull like a bunny rabbit with limp wrists...
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Back as in maintaining lat tightness?
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    Quote Originally Posted by Rodja View Post
    Back as in maintaining lat tightness?

    Yea I don't think I am tight consistently enough in the lats. Especially as it gets heavier. Sometimes I look straight and sometimes I look a little round...which I want to avoid.


    Honestly could be a weakness or technique flaw
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    From what I've seen (going off memory...) it's not so much that you rounded over too much, it's that you round during the lift itself
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    Quote Originally Posted by liftandswim View Post
    From what I've seen (going off memory...) it's not so much that you rounded over too much, it's that you round during the lift itself
    Yea, that's why I am thinking the tightness is an issue. I noticed in the paused I can get that straightness, and I am sort of forced to in the paused deadlifts. Deficits on the other hand are not a weakness in my pull, and on top of that I have greatest chance of bad form due to extra needed mobility for starting position.

    Essentially why I am thinking of swapping the two. Now, to be clear though, the max effort squat is what tweaked my back this time, I'm just trying to get better, stronger, and be in better positions while doing it.

    Thanks for the input LnS
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Could just be that your lats are simply tight all around, which makes it harder to engage and hold position.
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    Quote Originally Posted by Rodja View Post
    Could just be that your lats are simply tight all around, which makes it harder to engage and hold position.
    I'll admit, mobilizing the lats is never in my deadlift warm up like it is on the other lifts. I'll try it out. Thanks man
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    IGoblet squat x 3 x 8wpause(25)
    Kettle bell swings x 3 x 15(25)
    BSS x 3 x 8el

    Competition squat
    Bar x 4
    135 x 4
    225 x 4
    +belt
    275 x 4@7
    315 x 4@8
    340 x 4@9
    320 x 4@9
    Probably would of got more but that hamstring thing was acting up again. Still good volume.

    Competition bench
    Bar x 4
    135 x 4
    185 x 4
    205 x 4@7
    225 x 4@8
    245 x 4@8.5
    245 x 4@8.5
    245 x 4@9


    Reactive slanger
    265 x 5@8
    265 x 5@8.5
    265 x 5@9

    Hang from rack x feel good.

    Was a little beat up from the PRs this week, but still a good session. Nice volume.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Nice slangin.

    Floss the hammy maybe?
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    Quote Originally Posted by Sean1332 View Post
    Nice slangin. Floss the hammy maybe?
    Yea, just gotta get back to mobilizing that. I just have been so on the QLs I have been neglecting other stuff. I will do some flossing, some pinning it down and extending my leg stuff.

    Thanks brotha
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    Damn rob that's some impressive bench volume there
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    Quote Originally Posted by Duramaxhd View Post
    Damn rob that's some impressive bench volume there
    Thanks DMax-Zilla
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Ya some nice volume on those repeats. Floss those hammies and take care of everything man.
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    Quote Originally Posted by bolt10 View Post
    Ya some nice volume on those repeats. Floss those hammies and take care of everything man.
    I will do man, and thanks.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Bench is still way up from your previous "off days". This is good
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    Quote Originally Posted by liftandswim View Post
    Bench is still way up from your previous "off days". This is good
    Yea the previous weeks PRs made today just a good day. Which is fine. Just happy to do a full planned workout for once haha
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Meet Chris Duffin Part 2 - Training Protocol: http://youtu.be/qkAEpm7LDTo

    This is a cool video at the end he speaks of coaching yourself and for some reason I immediately thought of u rob so enjoy
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    Nice benching rob, I always roll out the upper back and do a little T-spine work to get that all loose. I started hanging too, seems to help. Those are every workout things. Mobility takes me a while and sometimes I still don't get out what I put in, learning still though.
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    Goblet +25 x 3 x 8
    KB swing +25 x 3 x 15-20
    BSS bw x 3 x 8el
    Supersetted followed by mace swings with a sledge hammer

    Front squat
    Bar x 8
    135 x 5
    155 x 2
    175 x 2
    190 x 2@8
    205 x 2@8.5
    225 x 2@9
    185 x 5@8.5
    185 x 5@9

    OHP
    Bar x 10
    95 x 5
    115 x 5@8
    125 x 5@9
    120 x 5@8.5
    120 x 5@9

    Deadlift
    135 x 4
    225 x 4
    315 x 4@7
    365 x 4@8
    Backed off with
    Hyper extensions x 3 x 15
    GHR x 3 x 10
    RH +180 x 3 x 8

    Been super busy so just been reading you guys logs, but not really posting. Quick notes:
    -front squats, was kinda sore and got interrupting with a work call halfway so had to re warm up a little
    -OHP my triceps were blasted still from slanger work so it felt like all shoulder today
    -deadlift, still a little sore, so didn't want to push it. This was my first time over 275 since my mock meet so definitely good stuff.

    That's all and thanks for following!
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Nice work robbie
    Dumb question why the OHP on what appears to be a lower type day
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    Quote Originally Posted by Duramaxhd View Post
    Nice work robbie Dumb question why the OHP on what appears to be a lower type day
    Not at all a dumb question. A super simplistic look at the template of RTS intermediates is

    Day 1
    Lower
    Upper
    Upper

    Day 2
    Lower
    Upper
    Lower

    Day 3
    Lower
    Upper
    Upper

    Day 4
    Lower
    Upper
    Lower

    Now I have that switched a hair to myself, but this is the jist.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Makes sense now that I think of it your upper body will be fresh for that particular movement
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    Goblet squats +25 x 3 x 10 with pause
    KB swings +25 x 3 x 20
    BSS bw x 8el
    40 total mace swings

    Pin squats
    Bar x 4
    135 x 4
    225 x 4
    275 x 4@7.5
    315 x 4@9(pr)
    http://instagram.com/p/x2X6u1xX78/
    300 x 4@9

    2 count pause bench
    Bar x 8
    135 x 5
    185 x 3
    210 x 3@7
    225 x 3@8
    235 x 3@9
    http://instagram.com/p/x2YU4kRX8z/
    225 x 3@8.5
    Did band pull aparts between a lot of these

    Pendlay rows
    135 x 5
    165 x 5@7
    185 x 5@8
    205 x 5@9
    205 x 5@9
    205 x 5@9.5

    Very solid workout today. Little trouble grooving on bench but it got better as I went on. Pin squats went great. Rows I went a little harder than planned as I think the lats deserve it

    That's all folks!
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Great day, man
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    Very impressive pendlays
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    Quote Originally Posted by Sean1332 View Post
    Great day, man
    Thanks man! I didn't even feel good going in so I was happy.

    Quote Originally Posted by liftandswim View Post
    Very impressive pendlays
    Thanks man. I taped my first set to check back angle and worked that in and I got myself really stable, filled my belly, blast, repeat.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Helluva repeat on squats. That had to take gumption.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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    I have yet to try pin or box squats. Strong numbers Rob.

    Quote Originally Posted by herderdude View Post
    Helluva repeat on squats. That had to take gumption.
    I think your sig is about a year expired...
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    Quote Originally Posted by RegisterJr View Post
    I have yet to try pin or box squats. Strong numbers Rob. I think your sig is about a year expired...
    Throw Em in a training block and see how you like them.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by RegisterJr View Post
    I have yet to try pin or box squats. Strong numbers Rob.

    I think your sig is about a year expired...
    I've already notice a return from my box squats it's taught me stay tight better and control my breathing
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    Quote Originally Posted by RegisterJr View Post
    I think your sig is about a year expired...
    Whoops. I never see it anymore.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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    Quote Originally Posted by rob112 View Post
    Throw Em in a training block and see how you like them.
    Quote Originally Posted by Duramaxhd View Post
    I've already notice a return from my box squats it's taught me stay tight better and control my breathing
    I'll throw them in for sure.
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    Quote Originally Posted by RegisterJr View Post

    I'll throw them in for sure.
    Need to add which I'm sure u read it's against bands
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    Quote Originally Posted by Duramaxhd View Post
    Need to add which I'm sure u read it's against bands
    Yessir.
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    CWS answering questions on Instagram again!
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    I can't think of the questions I had for the life of me...****! Haha
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a animal, think like a human"-RTS
  

  
 

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