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

Bench Day

OHP
Fat Bar
25 x 10
75 x 5
95 x 5@7
105 x 5@8
115 x 5@9
Drop Klokov Press
75 x 8@8, @9

Floor Press w/Chains 1 chain each side(will only note bar weight, not chains. First rep pause then explode each after)
Bar x 5
95 x 5
135 x 5@8, 8.5, 9(mostly due to soreness left over in the elbow)
A.Meadows row 35 x 15each arm
B.Orange band tricep extension 35 reps
C. Swiss Attachment lat pull down 90 x 15
3 times through
A. Banded press(light orange and red bands)25-30 Range
B. Side Raises 15's x 12range
C. Face Pulls 70 x 15range
D. Curls 20's x 12 range slow decent
3 times through

If you can't tell yet, I am in a volume/offseason/work capacity/swole/get health phase :D

Thanks for being there DMax and friends

lol haha Good mood today fellas. Have a great weekend everyone.
 
Yeah, that's some serious work there, bubba. Dat conditioning effect tho.
 
Low carb high protein pizza 1-1.5 lb ground beef 1 egg Salt pepper oregano Italian seasoning garlic Put on pan after mixed over tinfoil. Spread out really thin 350 for 10 minutes Paper towel blot grease Add sauce cheese etc Back in oven for 5-10 minutes
 
Deads

135 x 5
135+med chain x 5
225+med chain x 5@8,8,8.5,8.5,9(long holds at top)quick paced

SSB
+Box x 8
180 x 3
-box
180+big chains pause/DE x 1@8, 8, 8.5, 9
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-chains x 5

a.ghr x 10
b.Reverse Hyper 90 x 8-12
c.DB row 90 x 8ea
3 times through

a.hanging leg raise bw x 6-8
b.cable crunch 130 x 8-12
c.wood chop variants 70 x 8-12es
3 times through

And that is all she wrote. Sweating like a freaking pig again. I need it. No belts this month, just not writing it anymore. Thanks com-padres!
 
I've been off on my chain weights. Big are 30 each and others I believe are 20 then. Damn!
 
This will be my monthly rant at me not having a SSB. Screw all you out there with one. :p

In other news...nice work.
 
Duramaxhd said:
Nice rob I wish I could work with chains and ssb bet it brings a new dynamic of difficulty
Click to expand...

Yea I'm still a hair dinged from the meet so its allowing me to start feeling weight that isn't way to light for me...plus off season volume month so just having fun.

I have a business trip beginning of July so after that deload I'll start getting heavier again.
 
Very interesting idea on a shoulder warm up. I'm gonna try this next squat day actually since the position is pulling vertical. Check it out!

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There is also a video of the same pattern but opposite force bc it is done with an unloaded barbell. Pretty neat stuff.
 
6/21/14

Pressing and stuff
Swiss OHP
25 x 8
45 x 5
75 x 5@7
95 x [email protected]
115 x 5@8, 9, 9.5

Lilly Press with 3 count
Did like 5 million warm ups here as I just couldn't get into the zone. I actually went up, down, and back up...I'm just writing the back up.
135 x 5@7
155 x 5@8
175 x [email protected]
This may not seem much, but imagine a million sets warming up. Didn't have it still.
135 x 11
95 x 11 at widest grip just inside hooks

A. Chain Flies 20's 15rep range
B. Meadows Rows 45 or 90 depending on how you write it lol x 10ea
C. Banded Triceps extension 20-30 rep range
D. Jesse Burdick Pull down variant 45 x 10-15 each variant(50-75reps)
Three times through

A. Incline DB Press 50's x 5-8 Range
B. T 20's x 10
C. Y 20's x 10 last set rear delt destroyer style
D. DB Hammer Curl 30's x 10ea, last one 20's x 20ea
Three sets through

And done. Still have a hell of a time feeling strong and stable since the meet. Just doing what I can. Noticed I lost a **** load of Incline Press strength since stopping them. Maybe I'll do them a little more since I am doing some off season type **** just trying to feel strong again. Good pump session though, and lots of volume and sweat and devel driver and all that good stuff haha

Oh, and I got my wife to flip the tire. It was cool. lol
 
I agree with you on the incline presses. When I first benched 345, my PR incline was 245x8. If my chest was that strong now with my technique refined, I'd be in much better shape bench-wise.
 
herderdude said:
I agree with you on the incline presses. When I first benched 345, my PR incline was 245x8. If my chest was that strong now with my technique refined, I'd be in much better shape bench-wise.
Click to expand...

Good call. I'm gonna keep them in for a little while. I'm super weak and I should be attacking weaknesses now!
 
Awesome stuff, Rob. Swiss bar OHP is a dirty little sloot. Is there a way to diminish the wobble? When I do it the phucker shakes uncontrollably, lol.
 
CincyKiller45 said:
Awesome stuff, Rob. Swiss bar OHP is a dirty little sloot. Is there a way to diminish the wobble? When I do it the phucker shakes uncontrollably, lol.
Click to expand...

You know, I grab it horizontally and grab it tight and then walk into it and kind of coil into position so I'm pretty tight. It is definitely harder than barbell OHP IMO.
 
rob112 said:
You know, I grab it horizontally and grab it tight and then walk into it and kind of coil into position so I'm pretty tight. It is definitely hard.
Click to expand...

Do I even need to quote edit this?
 
6/24 Squats

SSB
+BOX x 5
130 x 5
180 x 5
-box
230 x 3 @7.5
230 x 3 @8
230 x 3 @8
230 x 3 @8.5
230 x 3 @9

180 + little connector chain and big chain(+35 at top each side) Pause/DE
6 sets of 1 time through until a @9 effort

A. BSS +20lb chain x 8el x 2sets 1 set 6el
B. GHR bw x 10, +Red band x 2 x 10
C. Jesse Burdick Pull down 50-70reps at 45lbs 3 times

And that was it. I believe this will be my last week beltless. I feel like I am finally starting to feel pretty normal again(not mentally :D ). Week one had lower weight more reps, week two higher weights, less reps, week 3 now I had higher weight and almost as many reps as week one so I think that is progress in getting back to it. I also ordered some new knee wraps if you didn't see me ransack Bolt's log already. So I figure next week I will get back into the belt and when the wraps come you know I have to try them :)

Also, and idea from Dan the Man Green. He mentioned something of using things like beltless and highbar to keep intensity up, while stress down. I may toy with that, like every 4th or 5th week do variants that I just can't go as heavy on to keep intensity up some, and stress low. Not positive but just an idea to avoid my normal "ah ****, I should have deloaded this week" haha.

I'm out like a fat bitch's ass in a thong*












*no fat chicks were harmed in the making of this post.
 
Dan's a big fan of beltless high bar pause squat, which suck so bad.
 
hey SSB buddy nice squats.. beltless pause squats sound like my cup of tea. if it sucks it just means to do it more often.
 
Bench

OHP
45 x 8
65 x 5
95 x 5
115 x [email protected]
125 x 3@9
135 x half a push x 1@10
Pretty weak on these today for what ever reason...maybe not just today lol

LillyPause Press
45 x 8
95 x 5
135 x 5
155 x 5@7
185 x 5@8
205 x 5@9
135 x 12TnG
115 x 8 arms at the rack arms wide
This went very well. I got even more uncomfortable and tried something new on my set up. Got tighter, bigger arch, and also felt like less low back arch. I'll tape it soon. ****ing sucked getting into position but today felt good on presses.

Jesse Burdick Pull Downs
45 x 65total reps x 3 sets
Dat ****ing pump dough

A. Tate Press 20's x 15
B. Spider Curl 20's x 10
C. Rear Delt Reverse fly chesticles to bench 20's x 10
3 times through
Damn I was JACK3d Today! I had my JACK3d Shirt on :D

Jesse Burdick Fly/Bench incline 15lbs x 45total reps.

So this dude was like "your looking swole as **** son!" and I was like "dawoo lanos mutha ****a!" and then I left. The things I do in the mirror(no crazy).

lol
 
Isee you stealing my spider curls bro.
 
Duramaxhd said:
Are u one of the mirror admirers rob?
Click to expand...

Haha actually my gym has two mirrors in the whole place. Upstairs doing doing stuff with light DBs you can see. There are none near benches, squat racks, deadlift platforms or the mono.

We keeps it real.

But gotta look every once in awhile. I'm down to 210. Been messing with my carbo deltos.
 
capo180 said:
I love my Jack3d shirt... i always feel bigger in it. adds a good 10 lbs to all lifts.
Click to expand...

It is a really cool gym shirt. I dig it! Haha


Side note, I did all unracks myself with no discomfort...tape of new positioning on Tuesday. I hope I am on to something! Haha
 
New wraps came in! Maybe an unplanned squat session tomorrow....


In the mean "the Philadelphia 76ers with the 3rd overall pick select..."
 
Hot diggity! Quality service. Looking forward to how you like them! The faster you descend in them, the faster you'll return the the upright and locked position.
 
Squats
+Box
Bar x 8
135 x 5
185 x 5
-box
225 x 3
+belt
255 x 3
275 x 2
+wraps
315 x 3 @7
350 x 1 @8
was feeling the weight in the left arm. It is definitely my squat form that is the problem and I was good on everything else all week. I have some ideas.
-all gear
225 x 12
135 x 16

Toe raised SLDL
135 x 3 x 10
Something a little gunky in the top of the left hamstring or bottom of glute. Thats why I didn't go heavier. Will work on it.

Shoulder Rehab/Prehab stuff

Then talked to Brian about squats and he said I'm just not tight enough. I need to get tighter. He gave me some ideas. This may sound dumb but I spent time with the barbell trying to grab that ****er with the back as tight as possible.

The Wraps are sweet. Stronger than my reds and easy to self wrap, and at the same time I can wrap them really hard. I like them. Can't wait to get my form down. Who would figure an arm would be the hardest part for me in squats lol.

Finally, gonna do south jersey rumble RPS in November(95% sure). My gym is doing it. Contemplating taking a step back and doing a linear squat thing to get used to a good feel with weight and build it up...any other ideas I would be more than will to listen to. Gym tomorrow, not sure what I will do yet. Duh dah duhhhhh!!!

Thanks guys.
 
I've been gripping the bar so tight on squats I've finally started to develop some never disappearing bruises on my back where the bar rests. :o

Interested in how the wraps continue to go. Keep us updated I need to make a decision.
 
bolt10 said:
I've been gripping the bar so tight on squats I've finally started to develop some never disappearing bruises on my back where the bar rests. :o

Interested in how the wraps continue to go. Keep us updated I need to make a decision.
Click to expand...

How far in are your arms and are your elbows straight up and down?
 
rob112 said:
How far in are your arms and are your elbows straight up and down?
Click to expand...

At about thumb away from the smooth, when feeling good even closer right now. Elbows still back a bit.
 
bolt10 said:
At about thumb away from the smooth, when feeling good even closer right now. Elbows still back a bit.
Click to expand...

When I was messing with position I may have the possibility to bring the arms in even further, also. Thanks man!
 
So I just did an eye test with the wife and she looked at me from the side and watched me with my arms in the squat position. Left arm externally rotates a few inches less. Something I really need to address.
 
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