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

Nothing really big to update. It was bench deload. I voodoo wrapped my forearm with an inner tube from a bike and did some bench with 135. I messed with going a little wider too. The voodoo wrap really hit the area good. Time will tell if it makes a difference though. I then did banded distractions on the shoulder, elbow, and wrist. I pumped out ridiculous high reps on curl/push down/face pull simply for blood flow.

May possibly do some speed deads friday with BSS and more mobility...or just the mobility.

Off to the chiro soon for some eSTIM and adjusting.
 
What flavor? How did you like the wider bench?
 
Double chocolate chunk. It's very good if you like chocolate.

I just went a little wider. It was kind if weird. I really won't know until I put weight on it. I only went to 135 today. The voodoo floss with 135 was very nice though. Really felt it hit the area. Hopefully it works out so I can get some bench PR's at the meet.
 
rob112 said:
Double chocolate chunk. It's very good if you like chocolate.

I just went a little wider. It was kind if weird. I really won't know until I put weight on it. I only went to 135 today. The voodoo floss with 135 was very nice though. Really felt it hit the area. Hopefully it works out so I can get some bench PR's at the meet.
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A comp pr is good. There's a difference between comp and gym prs ala b Lilly
 
smoker145 said:
A comp pr is good. There's a difference between comp and gym prs ala b Lilly
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I just read one from Dave Tate yesterday that said there's no such thing as a gym PR! Lol. I like to keep gym pr's for motivational and progress tracking purposes, but I don't have a gym PR any better than any of my meet PRs.
 
herderdude said:
I just read one from Dave Tate yesterday that said there's no such thing as a gym PR! Lol. I like to keep gym pr's for motivational and progress tracking purposes, but I don't have a gym PR any better than any of my meet PRs.
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Tate has a killer mentality. When his **** pops up I can't believe he just had a full hip replacement.
 
rob112 said:
Tate has a killer mentality. When his **** pops up I can't believe he just had a full hip replacement.
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I think Dave Tate trains harder than anyone I've seen. He doesn't train to stimulate growth, he trains to exorcise demons.
 
herderdude

I was reading about this bench pain problem. Outside of everything we already talked about I've seen a few different guys saying high rep hammer curls as a part of a bench warm up has helped them. Also, adding in more frequent bicep work. For example, I barely every work them(dumb I know). Wondering if you tried or have a take on this.

Other things i can do that that I see you do(as far as I can tell) is wrist wrap for squats(I never do) and more grip work so I can squeeze the bar harder.
 
rob112 said:
herderdude

I was reading about this bench pain problem. Outside of everything we already talked about I've seen a few different guys saying high rep hammer curls as a part of a bench warm up has helped them. Also, adding in more frequent bicep work. For example, I barely every work them(dumb I know). Wondering if you tried or have a take on this.

Other things i can do that that I see you do(as far as I can tell) is wrist wrap for squats(I never do) and more grip work so I can squeeze the bar harder.
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Absolutely. You should be curling the bar for 3xAMRAP or 10x5 strict every other time you're in there. And the times you're not curling the bar, hit up some hammer curls. BONUS: You get a shock absorber/spring loader for your bench. I used to wrap my wrists for squats, now I hold the bar as wide as the rack will let me. I actually wrap my pointer and thumb around the bar and when I unrack I wrap my fingers around the bar. More fat bar work will also help, especially on curls. Anything that opens the hand will alleviate that pain. I wrap my wrist wraps around the bar which makes it super fat.
 
herderdude said:
Absolutely. You should be curling the bar for 3xAMRAP or 10x5 strict every other time you're in there. And the times you're not curling the bar, hit up some hammer curls. BONUS: You get a shock absorber/spring loader for your bench. I used to wrap my wrists for squats, now I hold the bar as wide as the rack will let me. I actually wrap my pointer and thumb around the bar and when I unrack I wrap my fingers around the bar. More fat bar work will also help, especially on curls. Anything that opens the hand will alleviate that pain. I wrap my wrist wraps around the bar which makes it super fat.
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Awesome. I'm gonna mess around with the squat grip. Good advice.

Is the shock absorber for bench like the foam pad?
 
rob112 said:
Awesome. I'm gonna mess around with the squat grip. Good advice.

Is the shock absorber for bench like the foam pad?
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Nah, when you do a bunch of curls, your massive writhing biceps brachii become shock absorbers. :D
 
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Got a speed sumo and speed conventional pull here. I did a million different pulls from different heights and form with 135. Gotta be fresh for Sunday as I start the 3/5/1 and am scheduled to go up to 305 Sunday on squats.

Hit the abs hard after. Nothing big. I am happy deload is over.
 
rob112 said:
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Got a speed sumo and speed conventional pull here. I did a million different pulls from different heights and form with 135. Gotta be fresh for Sunday as I start the 3/5/1 and am scheduled to go up to 305 Sunday on squats.

Hit the abs hard after. Nothing big. I am happy deload is over.
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Nice pulls man. Def looked easy.

Deloads suck. No way I'm deloading every 3 weeks. Sh1ts for the birds and old people.
 
CincyKiller45 said:
Nice pulls man. Def looked easy. Deloads suck. No way I'm deloading every 3 weeks. Sh1ts for the birds and old people.
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Yea, just messing with form and getting the blood flowing. Saving any soreness for Sunday when **** gets real again.

I think I'm gonna do every 7th week. That's two micro cycles. Of course, if I feel great or bad that will change. Gotta listen to the body.
 
Smooooth pullin' guy...!

CincyKiller45 said:
Deloads suck. No way I'm deloading every 3 weeks. Sh1ts for the birds and old people.
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AHAHAHA agree...! Well, they can be a good cycle set up until you really get to know how far you can push yourself, before you start to detrain.
I don't use a regular specific layout anymore. It usually falls around 4-6 weeks however.

Curls, meh. I do a few once or twice monthly maybe. I really feel one gets plenty of bicep work with heavy back work ie: rows, chins, pull dwns, shrugs, high pulls, cleans...
And to think I used to live for them and benching. So glad the lifting Gods crapped sense onto me.
 
14 months working together. Good tomes man. Thanks for all the help buddy. Be ready to squat tomorrow. I don't want to hear your obliques are too. Sore
 
smoker145 said:
14 months working together. Good tomes man. Thanks for all the help buddy. Be ready to squat tomorrow. I don't want to hear your obliques are too. Sore
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Definitely, and I look forward to the sesh. This is the home stretch here!
 
Squat
215 x 3, 245 x 3, +belt275 x 5, +wraps305(TM) x 3(PR)
SSB BAR-135 x 5, 185 x 3, 185 x 2 with 3second holds, 3 with with 3 second holds
Core work(side bridges and leg lifts)

Worked out with smoker and also was showing the wife how to BB squat. I have a sinus infection so not 100 percent but still a good workout. If I could get my timing down with wrist wraps, knee wraps I could have probably gotta 5 or so on the 305. Happy I will be using them more to get used to it. Those pauses were hard as hell, but fun in a sadistic kind of way. I find SSB to be much harder so I'll do it as squat accessory a lot. Also brought my hands out a little further on squats. That will take some work.

Smoker got better on depth today. I'll let him update but since no vids know I was kneeling and watching hip crease. The wife...I'm just happy she went for the barbell.

Gonna have to miss shoulder presses this week. I know I say wife all the time, but really just been engaged awhile. Will officially be my wife Friday. Gotta go get some dress up close tonight lol.
 
Get it big guy. I need to learn more about wraps, everyone else is using them but me...
 
rob112 said:
Ah, it's a preference thing. They definitely make it easier out of the hole.
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Aka where I have trouble lol.

You got married? I'm not on here enough man. Congrats! That's awesome. God bless you guys have a happy life together bro.
 
CountryLiftin said:
Aka where I have trouble lol. You got married? I'm not on here enough man. Congrats! That's awesome. God bless you guys have a happy life together bro.
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Thanks man, happening Friday. We pretty much already are so...just making it official.
 
rob112 said:
Thanks man, happening Friday. We pretty much already are so...just making it official.
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Have to man, it's a big deal for a woman.
And this what you do if your nervous: buy some little liquor bottles and bring with.

Just easin the tension baby, just easin the tension - chubbs
 
Congrats on the PR's and the big day! Should be a blast!

And you guys and your no knee wraps are missing out on a nice safety and overload tool. Wimps. :D
 
I agree with Lilly on the wraps and belt. It's still raw, but no wraps and belt deserve their recognition too. I personally don't use wraps until 300+ pounds except one time. No belt until 275. Ed Coan style.

Edit: minus the great lifts lol
 
rob112 said:
I agree with Lilly on the wraps and belt. It's still raw, but no wraps and belt deserve their recognition too. I personally don't use wraps until 300+ pounds except one time. No belt until 275. Ed Coan style.

Edit: minus the great lifts lol
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I agree with Lilly as well. I only dropped the belt because I wasn't using it properly and I'm pretty sure it led to lumbar pain. I'll start using knee wraps if my knees start hurting, thankfully I don't have that issue.

Gear? Never.
 
CincyKiller45 said:
I agree with Lilly as well. I only dropped the belt because I wasn't using it properly and I'm pretty sure it led to lumbar pain. I'll start using knee wraps if my knees start hurting, thankfully I don't have that issue. Gear? Never.
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Yea nothing at all against gear, I just don't see myself going that route. Lots of extra money and even more time needed.
 
rob112 said:
Yea nothing at all against gear, I just don't see myself going that route. Lots of extra money and even more time needed.
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Yeah for sure. My goals are just different than people who use gear. They want to lift the most amount of weight. I want to lift the most amount of weight that MY BODY can. If gear strength translated into raw strength I would consider, but the overwhelming amount of things I have read goes against that. Again, I'm not bashing, to each their own.
 
CincyKiller45 said:
Yeah for sure. My goals are just different than people who use gear. They want to lift the most amount of weight. I want to lift the most amount of weight that MY BODY can. If gear strength translated into raw strength I would consider, but the overwhelming amount of things I have read goes against that. Again, I'm not bashing, to each their own.
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I hear you. Really I want to move the most amount of weight regardless, I just don't have the environment to train safely in gear right now. But I do believe that a deadlift suit can mitigate the wear and tear of pulling, and it's only good for maybe 10-25lbs. And I KNOW knee wraps build carryover in the squat. Very rarely do I squat over 400 without my wraps, and then boom squatted 470 without wraps. See, most of the time squats aren't missed due to hip strength, they're missed due to poor positioning in the hole. Then you either fall forward out of the hole or whatever.

Knee wraps allow you to get used to unracking larger weights and get your upper back conditioned to keep positioning under the heavier weights. I'd say it would make perfect sense for someone who competes raw w/o wraps to use them for an overload set maybe once every other week or every three weeks. Maybe 10% of total volume. Look at Sean, he uses wraps when he needs them, but he doesn't need them until he's up over 5 or so.
 
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