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

Fricken FINALLY! Someone answers my question (that I suppose I never really asked, so I don't have too much room to be like "wtf guys") on what a lilly presser is. It appears to be just some kind of pause bench press 1 inch away from the chest. Seems cool.

Nice strength, mang. I checked out your youtube channel and you definitely have some strength to you.
 
ShutUpNdSkwat said:
Fricken FINALLY! Someone answers my question (that I suppose I never really asked, so I don't have too much room to be like "wtf guys") on what a lilly presser is. It appears to be just some kind of pause bench press 1 inch away from the chest. Seems cool.

Nice strength, mang. I checked out your youtube channel and you definitely have some strength to you.
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Haha they are challenging to get used to, and force you to get used to being super tight. Thanks brother
 
Tell me, did the Fat Pad not feel like heaven? I want one badly, except I know that no meet will have one.
 
Squats

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350 x 2 wrapless
375 x 3(PR)

The camera is on an upward angle so kind of hard to tell depth but I was told it was good and even told my second at 350 was lower than I have to go. Did not do much else after this. Messed around with the arm aid since the left bicep tendon was whopped. Already iced and gonna do some IBprofin later. Wraps were painful as **** again. I got told "stop moving that dam leg!" on the left one. Gotta get used to wraps that tight. Finally, I was told, and you can see it in the video, I need to get tighter up top. I have strength to move the weight now but "I won't be able to even lift a weight off the monolift if I'm not tighter" and "getting the weight off the rack is half the battle.

Thats all I got. Thanks for stopping by you classy som bishes
 
Looked pretty easy to me. ;)

Ps I should have some of those shoes on the way as well. :D
 
bolt10 said:
Looked pretty easy to me. ;)

Ps I should have some of those shoes on the way as well. :D
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Haha it didn't feel easy. I was gonna do 2 and the guy Mike was like "1 more" and I figured if he said it he was probably rights. Thanks.

I love these shoes. I never used a raised shoe, but for a flat shoe it is great IMO.
 
rob112 said:
Haha it didn't feel easy. I was gonna do 2 and the guy Mike was like "1 more" and I figured if he said it he was probably rights. Thanks. I love these shoes. I never used a raised shoe, but for a flat shoe it is great IMO.
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Ya just saying form doesn't seen to break down even nearing all out efforts, which seems pretty good to me.

I need something to deadlift in my current shoes are on struggle mode.
 
bolt10 said:
Ya just saying form doesn't seen to break down even nearing all out efforts, which seems pretty good to me.

I need something to deadlift in my current shoes are on struggle mode.
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Good point and I appreciate it. It helped getting yelled ques at me today.


You will love em!
 
Oh, man. The unracks at a big weight are a whole different animal, you aren't kidding. I had to be taught at the Compound how to unrack with the empty bar and one blue band on each side for a couple sets.
 
herderdude said:
Oh, man. The unracks at a big weight are a whole different animal, you aren't kidding. I had to be taught at the Compound how to unrack with the empty bar and one blue band on each side for a couple sets.
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I actually thought of that when he said it haha
 
Deadlift

325 x 5
+belt
375 x 3
415 x 3(PR but sold myself short)
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+2.25 def
315 x 5, 4
left arm throbbing bad so just some GHR and RH to finish

So, from looking at the video the 3 reps were pretty smooth. I would have labeled it an RPE of 9. If you listen at the end the one guy at the gym said immediately "2 more" and then me sounding dumb/surprised. By his standard it was an RPE of an 8 or maybe and 8.5. This means I have more work to do on discovering that threshold of my own limitations. Don't get me wrong, I am very happy with the pulls today. Same thing happened friday. I never would have went for the third if the guy in the video wouldn't have screamed in my ear "one more!" So I am still learning(of course); it is just in a way I did not realize I was learning before. Also, my recovery is improving. I did ME squats on saturday and it did not affect my ME deads. The only limiting factor is becoming health.

Left arm still sore in the bicep tendon from saturday. It got to the point I did a voodoo floss and decided it was in my best interest to get it home and ice it. All I have left for 5/3/1 week is bench. May have to wait until thurday just so the arm is rested.

Sorry for the rant, but this one felt significant. Thanks fellas!
 
I could see a tiny bit of why you thought it may have been @9, but I feel you had 2 left in you too (maybe @8.5) based on how the speed didn't drop significantly between reps. I do think programming in some @10s intellegently would let you really know full out and helped me learn (I had to fail to know where the end really was lol). Either way I thought that was some solid pulling and a PR so that is really all that matters ATM. ;)
 
rob112 said:
Deadlift 325 x 5 +belt 375 x 3 415 x 3(PR but sold myself short) Invalid Link Removed +2.25 def 315 x 5, 4 left arm throbbing bad so just some GHR and RH to finish So, from looking at the video the 3 reps were pretty smooth. I would have labeled it an RPE of 9. If you listen at the end the one guy at the gym said immediately "2 more" and then me sounding dumb/surprised. By his standard it was an RPE of an 8 or maybe and 8.5. This means I have more work to do on discovering that threshold of my own limitations. Don't get me wrong, I am very happy with the pulls today. Same thing happened friday. I never would have went for the third if the guy in the video wouldn't have screamed in my ear "one more!" So I am still learning(of course); it is just in a way I did not realize I was learning before. Also, my recovery is improving. I did ME squats on saturday and it did not affect my ME deads. The only limiting factor is becoming health. Left arm still sore in the bicep tendon from saturday. It got to the point I did a voodoo floss and decided it was in my best interest to get it home and ice it. All I have left for 5/3/1 week is bench. May have to wait until thurday just so the arm is rested. Sorry for the rant, but this one felt significant. Thanks fellas!
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Nice pullin big shot, all three were pretty good reps, nice straight back, well done.

How does one voodoo floss a bicep tendon?

Linkee?
 
bolt10 said:
I could see a tiny bit of why you thought it may have been @9, but I feel you had 2 left in you too (maybe @8.5) based on how the speed didn't drop significantly between reps. I do think programming in some @10s intellegently would let you really know full out and helped me learn (I had to fail to know where the end really was lol). Either way I thought that was some solid pulling and a PR so that is really all that matters ATM. ;)
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Very good point, and thanks Bolt. I was working in a basic split last night. I decided to go the fatigue stop rate to get my feet wet a little bit. Basic upper lower, so I have room depending on if the week lets me go 3-4 times. After I am comfortable I will move from the basic template. Thanks again for the help with this. **** is complex!
 
Awesome job Rob, you're creeping up on five bills in a hurry!
 
napalm said:
Nice pullin big shot, all three were pretty good reps, nice straight back, well done.

How does one voodoo floss a bicep tendon?

Linkee?
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Thanks Napalm!

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This is the basic idea. If you don't have one of the wraps(from rogue) you can easily cut the inner tube of a bike tire, or cut and old fat band. I've used the bike tire before I got bands and it helped. You can also wrap here, hop in the bench, and force the range of motion you are trying to fix by sitting at that bottom position and moving around and working out adhesions.

I wrap a little higher than this when I do it. The pain does come more towards the elbow for me. Sometimes I have the wife wrap up high and do something like this

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Hope that helps man!
napalm so this doesn't get lost in other posts for you.
 
rob112 said:
That's where I wanna get to! Haha

I think realistically, in June I will have 450 or so range depending on how the day goes.
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Psh. 415 for 3 with reps in the tank? You're good for 450 now.
 
Txs Robbie, I'm thinking the higher wrap for me. I still got a couple thera bands left over from PT that'll work pretty good...
 
napalm said:
Txs Robbie, I'm thinking the higher wrap for me. I still got a couple thera bands left over from PT that'll work pretty good...
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Yea man, try it out. It feels great...and is kinda weird. Freaks the wife out a little lol.
 
See this is what I mean on learning myself


Thanks guys. I appreciate the confidence boost.
 
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235 x 5 at likely an 8.5 RPE

Full update and thoughts after I get my post workout at a Muscle Maker Grill that just opened up the street from me.
 
Bench

Warm Up
Shrugs 50 x 20+
Incline Shrugs
40 x 20range
EliteFTS band series
Curl variations with 15lb dbs x literally like 100 reps through
Shoulder bully stuff
more band stuff like front/side raises
arms and upper body felt pumped and ready. This was all fast. Just wanna give an idea of what it is taking to get ready for bench.
185 x 5
210 x 3
235 x 5(PR)

Lilly Press(no hand off now)
195 x 5, 1...not feeling so good on that left arm

OHP w/fat bar
75 x 5 x 8
of course that is sets times reps because I type the way I talk :) lol

Did some voodoo floss and banded distraction stuff.

Ok, so the guy spotting thought I was doing triples bc we were talking a lot about RTS and he trains that way and thought I was already, so he thought I was going up in triples since the first hand off was a triple. That said, he helped big time. He said I need to squeeze tighter, and 235 felt better than 210. He also picked up on slow first rep and sloppy bar path(which I didn't realize on the barpath). Something to work on. I have a forced handful of days off bc of work, but I think I can use it anyways.

Reason for the 8.5RPE is bar moved slower on the last rep, although not a grinder. I am similar to Bolt though in the fact where when my bench starts getting hard it goes from tough to maxed quickly. I think 2 more reps in the tank, but not 100% so I say an 8.5. Either way, that was my second attempt in december so I am happy as **** where my lifts are going.

Thanks fellas.
 
Ya bench punches me in the face like I have a heavy band attached on the last rep all out of nowhere sometimes. :eek: :p

Looked good to me and those queues he gave you seemed on point. Bench seems to be going well...hopefully you get that arm figured out though. I've had it happen a couple times and mine (if it is similar) stems from shoulder issues that irritate my biceps. Sucks so hope it gets better man.
 
bolt10 said:
Ya bench punches me in the face like I have a heavy band attached on the last rep all out of nowhere sometimes. :eek: :p

Looked good to me and those queues he gave you seemed on point. Bench seems to be going well...hopefully you get that arm figured out though. I've had it happen a couple times and mine (if it is similar) stems from shoulder issues that irritate my biceps. Sucks so hope it gets better man.
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Yea that's why I liked when you explained your RPE on bench, I can relate.

Yea this arm has bothered me on and off for years. It was diagnosed with carpel tunnel, not enough to warrant surgery, and tendonitis in the past. It likely stems from up in the shoulder as well. This time off will help. Thanks Bolt.
 
Nice benching. You'll be hitting 285 soon, if you work on your explosiveness. And 300 soon after that.

Good to hear about the advice. Sound advice.

Keep up the good work, Rob.
 
jinxie said:
Nice benching. You'll be hitting 285 soon, if you work on your explosiveness. And 300 soon after that.

Good to hear about the advice. Sound advice.

Keep up the good work, Rob.
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After the first rep I get better. Unfortunately that's the one that counts haha. Yea I need to some how get tighter and be faster. You the man Jinx.


Edit: wish I can multi quote on phone. Thanks PB!
 
rob112 said:
After the first rep I get better. Unfortunately that's the one that counts haha. Yea I need to some how get tighter and be faster. You the man Jinx.Edit: wish I can multi quote on phone. Thanks PB!
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Rack lifts, dips, reverse-grip bench, to name a few. And being mindful about your training. You know, that 1 rep, that first rep, is so mental. Once you have the programming for it, such that it's hard wired into your mind and body, it will become unconscious and thus far easier.
 
Catching back up; I know it's old news but I agree you left 2 on the table with that last DL. You'd hit 450 nice & easy.
 
Late update

3/27/14

1 Arm DB Row/NG Incline Pause Press
100 x 8, 5, 8, 5es/55's x 10, 10, 8, 8

Cable Row w/close grip attachment
90 x 20
115 x 15
180 x 10->115 x 8->90 x 8

Fat Bar Pull downs(over-under grips)
90 x 10, 8, 10, 8

Incline Flies/Alt DB Curls
25's x 3 x 15/25's x 3 x 8es

Face Pulls/Wood Chop(3 variants)
70 x 4 x 15/70 x 4 x 10es

Front Raises
15's x 15es, 10, 10es

Cable Crunch
130 x 20->15->10

This was to make up for missing out on a lot of assistance this week, as well as get the blood flowing all over my sore areas. Been taking Naproxen and arm feels pretty good. Still not gonna lift again until about tues/wed. I need a deload, plus work isn't really allowing much time right now.

I have been devising a plan and will start training based off of the RTS Manual. It will likely be 3 days a week with an optional 4th day. I found the best way to do this is with priorities. Meaning level 1, 2, 3, and 4 priorities. I just can't guarantee 4 days a week. I have been reading about this since december and have been slowly pushing my training towards the transition with increasing frequency(particularly with squats) and trying to gauge RPEs. I may or may not start a new log for this.

Finally, I really like 5/3/1. I am switching for a couple reasons. The point I am at with 5/3/1 I feel like on some days I should have done more, and other days less(not reps, weights). I feel strongly about the fact I need to learn to regulate myself better at this point. I also want to up my frequency. I feel I am ready for that as well. It will start off slow with just fatigue stops and trying to more accurately gauge RPEs, then I will get into more complex stuff after the first 6 weeks assuming all goes well.

If for some reason I fail, 5/3/1 will still be there. Thanks fellas. I'm off to celebrate my daughters second birthday now :)
 
In4 upped frequency. :D
 
rob112 said:
I have been devising a plan and will start training based off of the RTS Manual. It will likely be 3 days a week with an optional 4th day. I found the best way to do this is with priorities. Meaning level 1, 2, 3, and 4 priorities. I just can't guarantee 4 days a week. I have been reading about this since december and have been slowly pushing my training towards the transition with increasing frequency(particularly with squats) and trying to gauge RPEs. I may or may not start a new log for this.

Finally, I really like 5/3/1. I am switching for a couple reasons. The point I am at with 5/3/1 I feel like on some days I should have done more, and other days less(not reps, weights). I feel strongly about the fact I need to learn to regulate myself better at this point. I also want to up my frequency. I feel I am ready for that as well. It will start off slow with just fatigue stops and trying to more accurately gauge RPEs, then I will get into more complex stuff after the first 6 weeks assuming all goes well.
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That is pretty good IMO and one can always just run it 6 weeks (as imo you will know around week 4 if you are gaining momentum and whether or not it will have a push behind it. I think gaining this self training awareness is another step towards getting to the next level(s).
I also think RTS has some good feedback behind it, so it would not be like you are moving into uncharted water.


I'm off to celebrate my daughters second birthday now :)
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Are you dressing up as the big top birthday clown, or the rabbit with the giant feet???
 
PaulBlack said:
That is pretty good IMO and one can always just run it 6 weeks (as imo you will know around week 4 if you are gaining momentum and whether or not it will have a push behind it. I think gaining this self training awareness is another step towards getting to the next level(s).
I also think RTS has some good feedback behind it, so it would not be like you are moving into uncharted water.

Are you dressing up as the big top birthday clown, or the rabbit with the giant feet???
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Thanks PB. My thoughts are the same.

I came as a happy dad with less money haha it was great. She loved it.
 
Prime Squat
Secondary Bench Main
Secondary Bench Supplement

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Competition Squat
Bar x 10
135 x 3
185 x 3
225 x 3
+belt
255 x 3
+wraps
295 x [email protected]
345 x 3@8RPE, 8.5RPE(due to form breaking down :( ) (taped)

TNG Bench
*disclaimer-No hand off or spot makes this really hard for me
bar x 10
95 x 5
135 x 5
155 x 5
185 x 5@7
205 x 5@8 (taped), 8(thought was an 8.5 or 9)

Close Grip Bench 2 Board
205 x 6(taped), 3
185 x 5

After 5 days off and starting an entirely new system I shouldn't have expected too much I guess, although I did expect more from myself.

Notes
Squat was technical problems. I completely good morninged the last rep and that is a break down 9 for me. Bench without a hand off is horrible for me. I did find today that putting my head a little further back and lifting my ass on the lift off takes some stress off the shoulder during lift off, but I still flatten out some. No hand off and no spot makes it hard to do the planned 5 @9-10 RPE. First time with 2 board. Will keep it in for a little while as I suck at it and could use the tricep work. This session also took entirely too long and I was a little rusty with wrapping myself. I will get better and BUILD MOMENTUM again!
 
Completely forgot, I did another set @ 295 that sucked ass with my black Krait wraps. I just don't know if those wraps are for me. They feel stiff as **** and like they are pulling leg hair out the whole time. Will try them more, but I don't know about them still. I get more revolutions out of my half meter shorter red ones.
 
Glad I'm not the only one that struggles without a handoff; absolutely kills my shoulders.

Good work on your squat/bench day buddy. Watching vid shortly.
 
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