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

Jeez man, were you not paying attention when you programmed that? Lol.
 
rob112 said:
Upper Lilly Pause x4@9 4-6% fatigue Bar x 4 95 x 3 135 x 4 155 x 4 185 x [email protected] 210 x [email protected] Invalid Link Removed No spot or would have went a little higher 200 x 4@9 bad set up this time and was harder than it should have been OHP 8@9-8@10 45 x 8 65 x 8 85 x 8 95 x 8 @8.5 95 x 8 @9 95 x [email protected] Little weaker than I wanted here, but got in some nice reppage Burdick pull down x 2 BFR head bangers BFR curls Both with supra curl bar Done whole workout, including warm up in an hour and 5 min. Next session is going to suck balls. Comp squats x 4@9 and comp deads x 5@9. Both with 4-6% fatigue. Why did I program this!? Haha
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Damn you're strong. Want to make out and eat chili dogs?
 
Lower

Comp Squat x 4@9 4-6% fatigue target 325
Worked up to 325 x 4@9
Drop set 305 x 4@9
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Meh depth. Still trying to sit back. Still not great feeling. Plus side is I still got my target(based off monolift squat) and zero shoulder/elbow discomfort. Just gotta fight through this period.

Deadlift w/chains x 5@9 target 350 @ top
Worked up to 365 @ top x [email protected]
365 @ top x 3@9 loss two reps off of initial is about 5% fatigue. I know, confusing.
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Would have went up again and did it normal but I could feel some fatigue setting in. As easy as the weight may have looked I really pumped up mentally to go get it. Also, stance is out some in a power stance.

Superset bw GHR and BSS x 4 rounds

Also weight is 205. 198's here I come.
 
squat depth didnt look bad really.. nice deads too, gives me an idea of what i need to do myself. dropping weight and hitting your goals, which is what matters.
 
I like the shirt...considering yesterday was a Batman anniversary (nerd knowledge).

I thought depth looked find and deads looked solid.
 
Agree with what capo said I especially like how the chains were fully off the floor I see So many time they say +100lbs in chains but only 1/3 make it off the floor
 
I was digging the last 45 seconds of the squat vid....was hoping you would ditch more than just the wraps, ya tease!!
 
capo180 said:
squat depth didnt look bad really.. nice deads too, gives me an idea of what i need to do myself. dropping weight and hitting your goals, which is what matters.
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Yea I just though 1 or 2 reps were iffy. Thank you.

Hey man, 5/3/1 is great for that. I missed the weekly goal thing for a minute. Now that I have it back I love it. Just took a little while with my new programming.
 
bolt10 said:
I like the shirt...considering yesterday was a Batman anniversary (nerd knowledge).

I thought depth looked find and deads looked solid.
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Haha batman is the bomb. He can take out the whole justice league. True story.

Thanks man. I pulled legs out a hair, slapped my hammy band on, and had not groin/hammy issue.
 
Duramaxhd said:
Agree with what capo said I especially like how the chains were fully off the floor I see So many time they say +100lbs in chains but only 1/3 make it off the floor
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That's Dave Tate style y'all! 9000lbs of chains haha. I love Dave's stuff so in no way am I hating. If you can set them up like that they can really change core stability if they swing. On the floor still=no swing and much easier IMO.
 
Wrivest said:
I was digging the last 45 seconds of the squat vid....was hoping you would ditch more than just the wraps, ya tease!!
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Lmao I forgot to stop the video as I wanted my damn wraps off. Legs were numbing up a little lol
 
Upper

OHP work up to a 1 and then drop 20% and do repeats 8-9 8reps
Bar x 10
65 x 8
85 x 5
95 x 3
115 x 3
135 x [email protected]
150 x [email protected]
160 x fail crazy how drastic that changes. Overall I think this a PR or close. Haven't tracked or done consistent OHP ever.
105 x 8@8, @8.5, @9

Chain Bench 4@9 4-6%fatigue
Bar x 10
95 x 5
135 x 4
135 +45lbs chain x 4
155 + x 4@8
185 + x 4@8(have a hand off now)
195 +(240 @top) x 4@9
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225 at top x [email protected]
Very happy with this session! Only slight discomfort towards the end of the session in the elbow.

BFR Supra bar curls until sick pump of asplosion
 
OHP is the death if me.

I like the working up to a single then some higher rep back off sets. A lot of RTS guys do that at times. Builds technique and confidence with the big weights while providing enough volume and stimulus with the rep work. Maybe one day I'll get to do that haha
 
bolt10 said:
OHP is the death if me.

I like the working up to a single then some higher rep back off sets. A lot of RTS guys do that at times. Builds technique and confidence with the big weights while providing enough volume and stimulus with the rep work. Maybe one day I'll get to do that haha
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Oh nice. I actually got the idea from Dan Green. If you read what he does it is super similar to RTS, he just hasn't quantified RPEs and Fatigues and all the way Mike did.

I suck at OHP so I have been doing it a lot lol. Plus it isn't too taxing on the main bench movements IMO.
 
One hell of an improvement in technique over the months buddy. Looking like Hercules unchained over here.
 
Yeah - what those guys said! Great benching!
 
Rodja said:
How does the leg drive feel with the foot that high?
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You know, it feels pretty good, but I can't help but think that it would be stronger if I could get my heels down a little more. Maybe I need to stretch the calves before hand and try.
 
rob112 said:
You know, it feels pretty good, but I can't help but think that it would be stronger if I could get my heels down a little more. Maybe I need to stretch the calves before hand and try.
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I used to sit up similarly and actually moved my feet forward just a bit to where I'm more on the ball of my foot instead of my toes. I feel like I get better leg drive and my ass stays on the bench at top weight.
 
High stress week 7%fatigue

1.5" deficit pull
135 x 2 x 5
225 x 2 x 3
315 x 3
365 x 3 @7.5
405 x 3 @8.5
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375 x 3 @8
375 x 3 @9
This is why I don't deficit high. It felt fine, but you can see me start to round some. If I didn't tape I never would have known. I would have went up but triples with deads wear me out fast so if be more likely to miss my prescribed reps or go too high on RPE. Oh, that went really well and a huge PR on deficits.

Wide Stance SSB box squat
90 x 6
180 x 6
230 x 6@8
250 x 6@9
230 x 6@9
Got qued to pause more on the box as I was squatting to a box so them last two sets got rough. Still hit the upper portion of my target.

GHR + red band x 10, 10, 8, 8

And out. Not a lot of time today and at an odd time for me.

Oh, started anabeta elite :D
 
Rodja said:
I used to sit up similarly and actually moved my feet forward just a bit to where I'm more on the ball of my foot instead of my toes. I feel like I get better leg drive and my ass stays on the bench at top weight.
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Good call. I'll mess with that. I went flat foot for a little and it was good until max weights where my ass would shoot off the bench. Thanks brother.
 
That is some solid weight there. Impressive. :D

Jelly...I have some AnaBeta Elite, but I am saving it so I can run it for 8 weeks leading up to competition.
 
bolt10 said:
That is some solid weight there. Impressive. :D

Jelly...I have some AnaBeta Elite, but I am saving it so I can run it for 8 weeks leading up to competition.
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Thanks. This was the best any pull felt since June comp. gaining momentum.

Hey man, what the hell does that trg whatever blend in Norcodrene stand for? I look it up and all I get is this the gay sailor something or other. Dead srs lol
 
rob112 said:
Thanks. This was the best any pull felt since June comp. gaining momentum.

Hey man, what the hell does that trg whatever blend in Norcodrene stand for? I look it up and all I get is this the gay sailor something or other. Dead srs lol
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Idk what it stands for exactly...more info in this thread about Nomilin (if you haven't seen it): http://anabolicminds.com/forum/pes/240717-nomilin.html
 
I need to watch....maybe I'll get to it tomorrow feeling too lazy now after work. :p
 
I like what he said but it's pretty basic really don't blow everything u got on the first set or following set will more then likely suffer. I prefer the down set method for my last set to failure
 
@bolt it is very good. From what I understand Dr. Zourdos(I hope I didn't butcher) sets up his training DUP style. It may not be 100% new, but he does make a a good observation.

@DMax I believe he was referring there just to the going to failure aspect and how it can effect volume, which is the #1 priority. So failure is okay, if it doesn't effect your overall volume(#1) negatively. Pretty cool.
 
Ya I am interested bc Mike Z and Ben Esgro (Denovo Nutrition) work closely with him on a lot of his training. Both pretty cool guys. ;)
 
Upper
High Stress(7% Fatigue)

3 count pause bench
bar(50lb) x 10
100 x 10
140 x 4
160 x 3 @7
190 x 3 @8
210 x 3 @8.5
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No spot, so only got to lower level of my target, but still hit it and felt good. Needed to get a little tighter there still.
195 x 3 @8
195 x 3 @8.5
195 x 3 @9
Strong session here, with lift off I think I'm working at like 225 or a little more today. Getting better at self unracks.

OHP x 4 @9 7% Fatigue
Bar x 4
95 x 4
115 x 4 @9
105 x 4 @8.5
105 x 4 @9
I was pretty gassed from all the drop sets I had to do on bench, but this still hit in my range I wanted to at least get to.

Burdick pull downs and then BFR Curls
Funny note on the BFR curls, I tried to curl the bar after I took the wraps off and I felt like my arm was gonna pop and couldn't. Crazy feeling lol. Very awesome session. I have definitely been picking up steam here. I am really starting to use the tools that RTS gives me a lot better. There was a real learning curve, but I think I am zoning in now. I will continue upper and lower 4 days a week until that stops being tough, then I will go to full body. For now this is where I need to be.

Thanks fellas.
 
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