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

bolt10 said:
Nice squatting! I love the shoes and I like how you have started implementing some RPEs. :cool:
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Yea it's really cool way to measure. I actually really like the workouts you do(and I have one buddy that does them). If 5/3/1 wasnt treating me so good that is what I would like to switch to. And thanks man!
 
So I am absolutely sick of eating oats every morning already so I made my first batch of protein pancakes...much much better. Gotta check out some ChefBob recipes now.

If anyone else was on the fringe like me and eats oats all the time just try it!
 
I haven't eaten oats in a year I normally have a protein and nut breakfast or some sort of protein ether eggs, chicken or steak with ezekiel toast (cinnamon raise is awsome) and some fruit
 
Duramaxhd said:
I haven't eaten oats in a year I normally have a protein and nut breakfast or some sort of protein ether eggs, chicken or steak with ezekiel toast (cinnamon raise is awsome) and some fruit
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Yea, I try the oats for the convenience and since I want the calories I want more carbs too. Your breakfasts sound pretty solid though!
 
They are very convenient not really sure why I cut them out maybe when I went paleo or high fat diet... I used to stay away from a lot things for various reasons, beans, stuff with gluten anything overly processed but ive learned that anything is OK in moderation

I've been slipping lately with my hafe ass cheat meals really need to get more strick with what I was doing eating a lot but as unprocessed as possible
 
Duramaxhd said:
They are very convenient not really sure why I cut them out maybe when I went paleo or high fat diet... I used to stay away from a lot things for various reasons, beans, stuff with gluten anything overly processed but ive learned that anything is OK in moderation

I've been slipping lately with my hafe ass cheat meals really need to get more strick with what I was doing eating a lot but as unprocessed as possible
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Hey man, all out cheat meals after deads/squats! Keep the sanity
 
You know, the whole time I was dieting I never had one cheat meal till the very end and it never bothered me but now I find myself giving in or often then I'd like.

It may be a good thing for my lifting goals but not so much my personal goals which is to be strong but leaner
 
The thing that kills me about breakfast is when I'm working days i'm up at 3:40 am, and dont feel like cooking.. so its either oats or a bagel.
 
Bench

175 x 5, 195 x 3, 220 x 5PR
OHP-85 x 8, 95 x 8, 5, 7, 5
Floor JM Press-95 x 10, 115 x 8, 135 x 5+3
Face Pulls-70 x 2 x 20, 4 x 15
Push Downs-90 x 4 x 10
DB Curl-20's x 20ea, 12ea, 10ea, 8ea

My elbow and shoulder area were very aggravated from squats and yoke walks saturday. I got a nice little PR...which I would have actually killed if I was 100%. Throwing the weight back over the shoulders, even though I am still trying to get it down, is helping immensely. I am working on touching a little higher and making the lats as tight as possible. My assistance was mostly to get blood flow to feel better. Gonna ice and try and get better. I plan on some squat PR on thursday bc I am getting another lesson.

Stay Classy AM
 
Squat session moved to 4:30 today. Been pretty rough and will continue to be until the weekend. Around 200,000 people in my area lost power because this recent storm slapped us around a little. Any who, in staying about 45 minutes from my home at the in law's house. Gym kept power so I will be up there later! Can't wait!

In the meantime, here is a little video from the current Lebron James of power lifting in case you guys aren't subscribed:
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Enjoy!

Edit: updated to 443,000 people without power. This winter ****ing blows *******.
 
Duramaxhd said:
I thought it was going to be another video of u rob
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Lol Dan Green is boss man. Super smart guy. He draws a big crowd for his seminars compared to others I have seen.

Stopping back home before the gym and its a freaking freezing. Need the power back on! This sucks. I'm going to squat.
 
squat


Forgot journal in car so will just have main stuff.

Trained with Even and didn't realize it, but he tricked me bc I lifted in the Mono with the Texas Squat bar...which weighs 10lbs more haha.

275 x 5, 310 x 3, 340 x 1(pr) +wraps395 x 1(PR)
Sorry I don't remember the numbers off the top of my head on the other exercises but I did
Belt squats
Romanian deadlifts
Reverse hypers
Face pulls
Bridges

So 340 went up surprisingly easy. I thought it was 330, though. 395...well that was intense. He wrapped my legs so freaking tight it was brutal and all happened so fast. My legs are toast! My upper body needs to be stronger bc it did feel heavy. It all happened really fast TBH.

His pointers
-three finger and thumb grip to alleviate pain
-getting upper back tighter
-legs in a hair
-spread the floor
-drop faster
-I could stand to get used to depth bc I go a few inches below(which he said isn't necessarily a bad thing in training)
-do not hesitate at all with heavier weights

Funny thing is my squat is my best lift and he said there isn't a lot to correct. Looking back I learned a ton.

That's it. Stay classy AM
 
Hell yeah big squats big squats! And tight knee wraps. Looooove that!
 
Deads

315 x 5, 350 x 3, 395 x 3(pr), +1 +1 +1
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SGDL-225 x straps x 5, +1.5"mats x 3(got told lose the mats to sum up and dropped straps), 2(left forearm throbbed, immediate voodoo floss)
GHR-BW x 8, 8, 5(hammies dying out), 5
Reverse Hyper-90 x 3 x 10
Pull Downs(switching grips fast pace)-90 x 12, 12, 10, 8
Face Pulls-70 x 3 x 15
ALT DB Curls-30's x 3 x 8ea
Front Raises-20's x 3 x 7ea

Deadlift is climbing nicely. Only last rep was a real grinder and that is with little rest(20-30sec). Couldn't get comfy and tight on SGDL today. Elbow was throbbing so that is why I didn't get rows in. Icing now. I freaking hate to say it, but I think a deload is in order next week. I know myself and I will feel decent and want to go full speed but I think my body needs a deload. Probably do like speed work and still pretty strong accessory, just not hitting these heavy weights on the main lifts...and maybe do like SSB squat instead of back, slingshot instead of not, speed deads bc I feel like my form is good now and wanna keep it.

Stay classy AM
 
Okay, I've gleaned from two pages that you hit PRs, in some cases multiple, on bench, squat, DL and DL with wraps. And now you got this new ironic closing, "classy AM." How dare you besmirch me, kind sir!

Now get out your thesauruses, classy bitches!

Good work, gent. Glad to see the manifestation of your hard work.
 
jinxie said:
Okay, I've gleaned from two pages that you hit PRs, in some cases multiple, on bench, squat, DL and DL with wraps. And now you got this new ironic closing, "classy AM." How dare you besmirch me, kind sir!

Now get our thesauruses, classy bitches!

Good work, gent. Glad to see the manifestation of your hard work.
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Now lets say you and I go toe to toe on bird law and see who comes out the victor?

:D thanks brother
 
Squat

235 x 5, 270 x 5, 305 x 6(PR)
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Front Squat
135 x 3, 155 x 3, 175 x 2, 185 x 2, 3
GHR-BW x 8, 10 +orange band x 8, 8
Reverse Hyper-90 x 10-12 x 3 sets
Lunges/Wood Chops(3 stances)
30's x 12steps x 3/10-15(stance dependent) x 50lbs

Finally done the deload. Man on man it felt good to be back. I worked on the shoulder and forearm all week and I squated with a closer grip and used my whole hand again...all 9 fingers! haha. I reallly focused on the upright torso and speed(thanks Sean for the idea). First time doing front squats in awhile and I suck at them and they are uncomfortable. Expect to see them for about 6 weeks. I spent the last week doing mobility and dissecting my programming. Should be good! I could have done more with 305, but I felt like I was getting more back involvement so I didn't want to good morning the weight. Anyways...I am shooting for some sort of PR each session if possible.

Stay classy you sombishes!
 
Good squatting man! The PL group here seems to all be hammering squats lately.

Nice work.
 
305 for 6, with your form, RESPEC!
 
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