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

Good work Rob. I felt the same way with my squat and bench. Hopefully since you switched it around it will produce results. Bench looked good to me. Looked a lot straighter than your previous videos.
 
CincyKiller45 said:
Good work Rob. I felt the same way with my squat and bench. Hopefully since you switched it around it will produce results. Bench looked good to me. Looked a lot straighter than your previous videos.
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Thanks for the feed back. I am working on keeping that line straight, and not drift back over my head.
 
Reps looked smooth, Raab! Now let's see you get ballsy on those negatives!
 
rob112 said:
What you mean? Drop the bar faster?

And thanks buddy!
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Yeah, start practicing getting the bar down faster. The average bench press in the 80-90% range should take a little less than a second to get from lockout down to your chest. Build the stretch reflex and save yourself some energy!

EDIT: Your second two were pretty good, but that first rep is all-important.
 
herderdude said:
Yeah, start practicing getting the bar down faster. The average bench press in the 80-90% range should take a little less than a second to get from lockout down to your chest. Build the stretch reflex and save yourself some energy!

EDIT: Your second two were pretty good, but that first rep is all-important.
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Thanks a lot man, I'm gonna work on that.
 
ME Squat

Worked up to 315 x 1(previous PR) with no wraps and smoked it on a bad day :)
+Black reverse band-315 x 1, 335 x 1, 350 x 1(all no wraps)(335 and 350 taped)
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Tons of mobility

Not much, but this was the last ME squat session. I hate working out 3 days in a row as I am beat up. Good news is I smoked my old PR on this bad day without wraps and definitely could have done more. I did mobility and light weight stuff after. With the intensity this high the volume needed to be low. Next week is either DE or RE(I forget) and I am going to take it easy and get ready to smoke my old PR. May beat it without the wraps and then go up with the wraps. It doesn't really matter a whole lot because it isn't at a meet. This is just for bobby haha. Not sure what I am going to shoot for but the goal is to get a good lift and not hurt myself. Chiro and mobility work tomorrow so I should be fresh. Weakpoint training Friday then week 9 begins!!!!(insert danger music)
 
napalm said:
Good work erm...bigshotbobby.

Blech, it felt weird just typing it... :)
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It comes from basketball...old account. I was the non rich, non famous, non NBA 7 time championship winning version of the original...Mr. Robert Horray :)
 
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Another interesting take from Dan Green. This one is about knees in the hole. Good stuff.
 
Sean1332 said:
How do you like the reverse band?
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I like it a lot, but I use it like a sling shot. I do what I set out to do and then I throw it on. I also try to make do little work so it can carry over. Like today was the first time I had 350 on my back, it helped out of the hole but I could feel how the weight felt initially. I will stick with it for overload and going to weight I plan on getting to in the near future. Like after today, I am extremely optimistic I can get 350 with wraps. In my personal opinion I don't know how much doubling the band and trying to go to far out of range would help.
 
rob112 said:
In my personal opinion I don't know how much doubling the band and trying to go to far out of range would help.
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I agree with this. In my opinion, I think my maddog is too much slingshot for raw carryover. I think it will help me get extra sets for competing shirted, but it's too much overload to carry over for me. I'll try a reactive next.
 
herderdude said:
I agree with this. In my opinion, I think my maddog is too much slingshot for raw carryover. I think it will help me get extra sets for competing shirted, but it's too much overload to carry over for me. I'll try a reactive next.
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Well, when you do hop in a shirt you got it. Does Bell ever talk about it for raw? Maybe he had implicated a way is why I ask.
 
rob112 said:
Well, when you do hop in a shirt you got it. Does Bell ever talk about it for raw? Maybe he had implicated a way is why I ask.
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The maddog is said to be for guys that bench 350. I think it would be more effective in sets at weight over 350. I use it the way Brandon Lilly advocates it. If I got a good amount of reps with my previous set, I'll add 10%. If I didn't get a lot of reps in that day, I'll drop it down 10% and rep out. Works well. Hopefully my brachialis gets healthy enough that I can express my strength.
 
Don't mean to hijack thread Robbie. But was trying to solve my bench issue. For some reason when I unrack and start going, my feet tend to turn out wards, even on going 60%. This makes getting the leg drive harder and I tend to lose my already small arch. Anyone know why this is? I can't post a vid on sat because that's my next upper day.
 
smoker145 said:
Don't mean to hijack thread Robbie. But was trying to solve my bench issue. For some reason when I unrack and start going, my feet tend to turn out wards, even on going 60%. This makes getting the leg drive harder and I tend to lose my already small arch. Anyone know why this is? I can't post a vid on sat because that's my next upper day.
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Sounds like you have your feet screwed in and lose the torque once you have weight in your hands. Not positive, but I'd say you have to fight that, and work on mobility(external/internal hip rotation). If we bench together I'll check it out. I'm no great bench guy, but I can spot some stuff.
 
Body Building Day

Warm up on Rowing Machine
Hack Squat-2 Plates x 4 sets of 10 switching stances
Leg extension-50each leg x 4 sets of 15
Cable Pull Downs-120 x 4sets of 12reps switching grips
DB Rows-50's x 15ea, 75's x 12ea x 2sets
TYs/Spider Curl-30's x 8ea and 8/50lb curl bar x 8reps-3 times through, even if I had to hold the weight and pause to finish reps
HS Calve Press-6 x 45 x 15reps x 5sets
HS Shrug(seated)-4 x 45 x 10reps x 5sets

This day was good. Getting some time off before it helped. Kept the intensity high the entire time. Felt good. If you notice the lack of pushing lately on this day it is for a reason...I feel like I recover better for bench. I will do pushing on this day in the future if my body allows it.

Talk to my guy about two things at the chiro visit.
1. Not gonna even worry slightly about weight until October.
2. Not gonna max bench unless I am really feeling it because my progress is going good...and I am not exactly doing Cube on bench. So this may or may not happen in two weeks.

Aside from that, feeling great, body is feeling awesome for the most part, feel like I am getting stronger. I KNOW I AM GETTING STRONGER.

Sunday is technically my ME deads...I don't want to wear out so I am thinking do some RE/DE and then maybe, just maybe, do some reverse band for a couple singles. Not sure...that or some rack deads. Trying to decide what will be most beneficial.
 
Keep killing it and make those rep and weight PRs. No need to max. I just did and it's been like 6 months since I did bench, 3 for deads, and squats well.... like forever. lol. Definitely focus on the training. Never put yourself in a position where you will ultimately fail, instead put yourself where you are sure to make progress and improve.
 
CountryLiftin said:
Keep killing it and make those rep and weight PRs. No need to max. I just did and it's been like 6 months since I did bench, 3 for deads, and squats well.... like forever. lol. Definitely focus on the training. Never put yourself in a position where you will ultimately fail, instead put yourself where you are sure to make progress and improve.
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Thanks man, yea I'm thinking I will go on my squat and dead and try to hit a pr, but not absolute as I dot want any chance of injury or burn out. Then I'll reset them, and keep going with the bench in like a wave progression for rep PRs and test on great day.
 
rob112 said:
feeling great, body is feeling awesome for the most part, feel like I am getting stronger. I KNOW I AM GETTING STRONGER.
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That's awesome. If you know you're getting stronger, you don't need to display it. I had that feeling earlier in the year and I wasn't able to display it. What a blessing that was, it saved me from pushing and testing my limits and definitely helped me progress. Then come meet time you'll kill it.
 
herderdude said:
That's awesome. If you know you're getting stronger, you don't need to display it. I had that feeling earlier in the year and I wasn't able to display it. What a blessing that was, it saved me from pushing and testing my limits and definitely helped me progress. Then come meet time you'll kill it.
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Good point man, thanks brother!
 
Pretty ****ty news guys. I went for a double with 405 for a rep PR instead trying to make a weight PR in an attempt to play it safe. I lost my good starting position and rounded and threw out my back. It was a weight I've pulled for a single many times(and this was first rep). Got home, laid on the floor with my feet up, did some lacross ball action, wall stretching, etc. it feels a little better now but some positions are brutal. It feels exactly like an injury I got a couple years ago. Difference now is then I didn't even know what a foam roller was.

A wise man sees failure as progress:
1. After doing some mashing and stretching it feels like a muscle in the hip/glute area and not my spine.
2. If any thing feels off at all just drop the weight right away. And if it feels a hair off as it did from set up reset!!!! Maintain your goddamn position!
3. I need to do my training more like bench. More on that later.
4. The meet is not until mid December. I intend on heeling and competing still.

Once I feel better I am most likely going to switch to 5/3/1 at 90% of 1rm or even do a starting strength or one of its variants. The Cube has been awesome for my squat, and I love the variety of the program, but I just think it is too advanced for me in deads and bench. I can't afford to keep going balls to the wall every 9-10 weeks. I just am not at that level. If the other lifts were going like my squat I would do it, but they aren't.

I also need to strengthen all around my hips/glutes/low back.

I'm down right now, but not out. Time to recover, get my plan, and get back at it. I'll see how I feel tomorrow.
 
Sean1332 said:
I bet you'll feel better within 2 days man. Heal up.

What 5/3/1 variant do you plan on?
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Thanks.

Not sure yet because that book has like 70 different templates in it. I'm gonna look through it again tonight.

Edit: probably a 6 week 5/3/1/5/3/1/deload. Just gotta decide the accessory template.
 
napalm said:
S.hit dude, that sucks. Maybe some light active recovery?
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I am going to. I will see how I feel tomorrow. Based off of that is when I get back, and when I do I probably start with hypers and stuff, and just strengthen back into it. I will do tons of supple leopard stuff.
 
Sucks, man. Start back really slow and take it easy. It took me a month to be able to get 315 off of the ground. Take the slowest steadiest route possible to get to where you wanna be at the meet. The fact that you're up on your mobility is going to be such a huge boon to you.

Have you reset your hip yet?
 
herderdude said:
Sucks, man. Start back really slow and take it easy. It took me a month to be able to get 315 off of the ground. Take the slowest steadiest route possible to get to where you wanna be at the meet. The fact that you're up on your mobility is going to be such a huge boon to you.

Have you reset your hip yet?
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I was trying to a little bit ago to no avail. I will try again.

I agree completely, and thank you sir.
 
rob112 said:
I was trying to a little bit ago to no avail. I will try again.

I agree completely, and thank you sir.
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I was like that too from sumo pulls. Irritation when walking, lower back pain. I just put as much pressure humanly possible on every spot on my glute (except the sciatic obviously) and side hip then some HF distractions. Maybe we had a different pain, but maybe the could help some? If it ain't in a book or on YouTube, I don't know what to do lol
 
herderdude said:
Sucks, man. Start back really slow and take it easy. It took me a month to be able to get 315 off of the ground. Take the slowest steadiest route possible to get to where you wanna be at the meet. The fact that you're up on your mobility is going to be such a huge boon to you.

Have you reset your hip yet?
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It's taken me 19 years to get 315 off the floor.

Sucks Robbie but don't feel discouraged. **** happens. Least you didn't have work later. Rest that up and you'll be back doing your sumos in no time sir.
 
smoker145 said:
It's taken me 19 years to get 315 off the floor.

Sucks Robbie but don't feel discouraged. **** happens. Least you didn't have work later. Rest that up and you'll be back doing your sumos in no time sir.
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It was conventional buddy. 375 was relatively easy...not a grinder so I thought I had it. Bar got away bc I wasn't set properly, I folded over, dropped it immediately. Still not in time.

Just watched a CAPO video Sean posted and I am inspired. If I'm up to it I'll go to the gym for some rehab Tuesday.

And thank you ma'am :)
 
rob112 said:
It was conventional buddy. 375 was relatively easy...not a grinder so I thought I had it. Bar got away bc I wasn't set properly, I folded over, dropped it immediately. Still not in time.

Just watched a CAPO video Sean posted and I am inspired. If I'm up to it I'll go to the gym for some rehab Tuesday.

And thank you ma'am :)
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I know, but you love them sumos more than sex....

I remember when I hurt mine on tbar row, and then tried to do that 2 a day with you. I could hardly walk and even sitting was a nightmare. I expect you won't be hurting to bad tomorrow. Yea I'm optimistic... Sue me
 
smoker145 said:
I know, but you love them sumos more than sex....

I remember when I hurt mine on tbar row, and then tried to do that 2 a day with you. I could hardly walk and even sitting was a nightmare. I expect you won't be hurting to bad tomorrow. Yea I'm optimistic... Sue me
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Haha

I do like the fact I can comfortably wear a belt on sumos lol
 
Get someone to check your SIJ. You can probably feel yourself at the back if one is higher or lower and if it's a forward/rearward dislocation you can probably notice that looking at the posture from the side. Light stretching of the hamstrings and erectors (sit on your knees and gently bend over and stretch your arms out) may help alleviate pain. I would be hesitant to mesh too much especially directly around the Injury site because there is potential to aggravate and increase inflammation. You can try ice and heat once the initial inflammation goes away for short periods of time. If you do think it's your SIJ we can either help you reset it yourself or see a PT or a good Chiro since I know you see one already.

Some gentle walking after a day or two to promote blood flow and healing might help as well. Just be glad you can walk right now. After I hurt my back it took ~4 months to tie my shoes or sit back in a recliner. And much longer to completely recovery. By the sound of what you've told us I don't think you'll be out very long Wouldn't be surprised if it was indeed a tweaked/strained glute or upper ham.
 
CountryLiftin said:
Get someone to check your SIJ. You can probably feel yourself at the back if one is higher or lower and if it's a forward/rearward dislocation you can probably notice that looking at the posture from the side. Light stretching of the hamstrings and erectors (sit on your knees and gently bend over and stretch your arms out) may help alleviate pain. I would be hesitant to mesh too much especially directly around the Injury site because there is potential to aggravate and increase inflammation. You can try ice and heat once the initial inflammation goes away for short periods of time. If you do think it's your SIJ we can either help you reset it yourself or see a PT or a good Chiro since I know you see one already.

Some gentle walking after a day or two to promote blood flow and healing might help as well. Just be glad you can walk right now. After I hurt my back it took ~4 months to tie my shoes or sit back in a recliner. And much longer to completely recovery. By the sound of what you've told us I don't think you'll be out very long Wouldn't be surprised if it was indeed a tweaked/strained glute or upper ham.
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Thanks for the tips man! I'll go easy on what all I do today and tomorrow. If it feels the same tomorrow I will go to the chiro Wednesday.
 
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