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

Good work man, self unrack is a pain at first I could barely get like 225 out of the rack. Gotta set up with the head a little closer to the end of the bench then i usually do, which is probably better both ways. Do you always bench with a belt? first time I noticed it.
 
capo180 said:
Good work man, self unrack is a pain at first I could barely get like 225 out of the rack. Gotta set up with the head a little closer to the end of the bench then i usually do, which is probably better both ways. Do you always bench with a belt? first time I noticed it.
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I agree on shoulder position being further back is crucial for the self unrack.

Just started toying with it. I was BSing with a couple guys at the gym. Some of the guys like it for queuing forcing the stomach out and getting even tighter. Not sure of a difference yet.
 
I know I like to breathe out halfway through setting up my arch to get it higher and tighter and then breathe into my belly after it's set. Seems to help me ratchet up the tightness that little bit extra. I've been meaning to roll down to the hardware store to pick up a toolbelt to use as a bench belt. Interested to see if it makes a difference, and at $12, I can afford to find out!
 
herderdude said:
I know I like to breathe out halfway through setting up my arch to get it higher and tighter and then breathe into my belly after it's set. Seems to help me ratchet up the tightness that little bit extra. I've been meaning to roll down to the hardware store to pick up a toolbelt to use as a bench belt. Interested to see if it makes a difference, and at $12, I can afford to find out!
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Interesting on the breathing in the set up. I'll toy with it!
 
I've been wearing my belt but very low below my abs that way I can push my stomach out as much as possible the belt I got is 4" back and 3" front so it makes it great for bench not so much for squats or deads
 
Hmmm - I see some folks belting up for bench, but I hadn't really ever considered it. I just thought it was more of a gear thing - I had read something on elitefts about using the belt to help keep a shirt in place?....dunno.

At least APA won't allow belts for bench (but will allow knee wraps in raw divisions for squat, & dead - can't say I've heard much about knee wraps for DL, or wrist wraps for that matter)
 
I bench with a belt but didn't for a long time.
 
Lower
High Stress

Comp Squat
275 x 3 @7
315 x 3 @8
350 x 3 @9.5(too close to call a definite 9)
325 x 2 @8.5
Target was 345 so I am happy about that. Started using light wraps on earlier sets to get a better feel and I think it helped. Grip was all false. Working on my consistency in set up. This puts me estimated right around the same max, but that max is in a monolift so that is progress. Unfortunately I only recorded half of my top set upsidedown bc the phone fell, and plus it ran out of space. So I only have the drop set.
Invalid Link Removed skip to 2:20. It is a **** angle for depth, but I do need to get a little better here. Not my best. It seems like the upper body has become the weak link as on 350 rep two wanted to turtle me, so I got super focused on that and had a better rep 3. Wish I had the freaking tape.

Deadlift w/chain
worked up to 315 and my low back was just shot from the squats. So then I tried to SGDL 225 and got 4 and 3. Not bc of too heavy, just shot. So then, brilliantly I was like, let me try a sumo for the first time in a year...and no, still shot and it felt like **** haha. Considering I hit a huge deficit PR on monday, and hit some big squats today I can't complain. This is a lift a little lower on my priorities. Gotta build up the body to handle more work is all.

Then I did some GHR/RH for 3 sets of 10 each and the lower back felt good and uncompressed.

Long winded I know, thanks guys.
 
Side note, I started tracking Total Volume(TV) and this squat session was 395lbs more TV in the work sets so that means my variance of stresses seems to be working. Work sets for me is anything @RPE of 7 and up.

When huge ones come about or things note worthy I will put it here.

Edit: weight is 203.5
 
NIce work Rob. They looked pretty good to me. How'd you like the false grip?
 
bolt10 said:
NIce work Rob. They looked pretty good to me. How'd you like the false grip?
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Thanks Bolt.

I liked it. Had to focus more to get tight, but it kept the weight out of my hands on on my back better.

You track TV?
 
Not currently. I know some other guys who do and have thought about it too, just too lazy to make a spreadsheet for it all. :o
 
Rob do u find that with false grip u don't torque your elbows as much and stay much tighter in the lats? Thatwhat I noticed.
 
bolt10 said:
Not currently. I know some other guys who do and have thought about it too, just too lazy to make a spreadsheet for it all. :o
Click to expand...

I haven't gotten that far. A guy at RTS forum recommended tracking per percentage range even. I just add it up and will flip back a few pages and see if I improved or not. Nothing to crazy, yet.
 
capo180 said:
Nice squating man.. could of been a hair deeper, as you said. Whats your max in a mono?
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405 at the meet. If this was a true 9RPE it's like 411, if a 9.5, about 405. So if I am on pace to that out of the mono then it will be a little more in.
 
Was there a CD with the RTS book that had stuff in it to help track it? I don't remember if it did and I lost the CD so even if it does I am screwed. :p
 
Duramaxhd said:
Rob do u find that with false grip u don't torque your elbows as much and stay much tighter in the lats? Thatwhat I noticed.
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Yea I definitely don't torque the elbows as much, which is good bc 3 months ago I do this session my elbow is on fire and I don't bench tomorrow. As of now I feel good and look forward to bench tomorrow. I'll let you know if that changes! Haha
 
bolt10 said:
Was there a CD with the RTS book that had stuff in it to help track it? I don't remember if it did and I lost the CD so even if it does I am screwed. :p
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There is a cd, I honestly don't remember what is in it lol

I'll have to check it out when I can. Good call
 
End if high stress week. Thank you Jesus
Haha upper

155+45lbs chains x 3@7
185+ x3 @8
205+(250@top) x 3@9
185+ x 3@8, 8.5, 8.5

OHP
Worked up to 135 for a triple
155 x fail
105 x 8@9, @10

Burdick rehab prehab hypertrophy
BFR Curls

In a rush, but good workout. Was beat when I got in. Great atmosphere at the gym. We are getting ready for a November RPS meet in dirty Jerz. Can't wait! Arm only a little beat today, not too shabby. Haven't been using NSAIDs or lineaments either. Good stuff. Back Monday with some pulls.

Edit: second rep is always best rep, gotta fix it. Got heels down some today today.
 
Lower

Wide stance SSB Box Squat
90 x 4
180 x 4
230 x 4@7
270 x 3@8
300 x 4@9
275 x 4@9

Deadlift
135 x 5 feel sore LB still
225 x 5 no better
315 x 1 this just isn't happen today
I called an audible

Close stance, or normal I guess, front squats
Bar x 4
95 x 4
135 x 4@7
155 x 4@8
175 x 4@9
165 x 4@9
Haven't tried in awhile so this went okay. Weird going from extra wide to real close.

So I have come to the realization that when I deadlift heavy(405 for 1.5" deficits triple) and then a few days later hit a heavy squat triple(350) and have multiple work sets on the high stress week my LB muscles need more time to recover. I just don't have the capacity to deadlift heavy and then try again so soon, yet. So, in the mean time I will add Front Squats and GMs to my deadlift assistance moves to try and still strengthen them, even though my body isn't allowing me to directly. So Thursday ill GM, and then Sunday(next week start) I will go for deads again. I feel like this is a solid plan. Of course if anyone has other tips I'll take them.

That's all and thanks for reading along
 
And I realize it probably varies depending on your style of squatting, but I always try to keep my front squat 1RM (calculated from a double or triple) at about 80% of my back squat 1RM. This helps me feel like "leg strength" (for lack of a better term) is never the limiting factor when going heavy. Just rambling here haha
 
Nice work Rob, yeah I feel like I can take less time off after a heavy squat day and hit a heavy deadlift day.. but the other way around doesn't work out as well. Heavy deads leave my LB and glutes pretty dead for 3-4 days. I gotta get back to front squating, might hit some this week on deadlift day.

The relationship between front and back squats completely depends on how your squat form is.. I'd imagine if you keep a wide stance and very vertical shin angle front squats wouldn't help as much as if your a quad dominant type guy. they are a great quad/core builder though, helps build power off the floor in the conventional deadlift.
 
Screw Front Squats....mine blow. I even use a similar stance to my Competition Squat...haha :(

Smart move calling it rather than pushing...I need to learn to do that more...I am way too stubborn.
 
Good work rob your log makes me wish I was doing something this week O well

I love to front squat now that I have gotten used to it. I firmly believe that it's has been the one movement that has improved my back squat tremendously I'm going to keep it in as long as I see and feel the benefits
 
liftandswim said:
And I realize it probably varies depending on your style of squatting, but I always try to keep my front squat 1RM (calculated from a double or triple) at about 80% of my back squat 1RM. This helps me feel like "leg strength" (for lack of a better term) is never the limiting factor when going heavy. Just rambling here haha
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Not too shabby an idea. And leg strength definitely wasn't my limiting factor today...holding the damn bar and staying tight is brutal haha
 
capo180 said:
Nice work Rob, yeah I feel like I can take less time off after a heavy squat day and hit a heavy deadlift day.. but the other way around doesn't work out as well. Heavy deads leave my LB and glutes pretty dead for 3-4 days. I gotta get back to front squating, might hit some this week on deadlift day.

The relationship between front and back squats completely depends on how your squat form is.. I'd imagine if you keep a wide stance and very vertical shin angle front squats wouldn't help as much as if your a quad dominant type guy. they are a great quad/core builder though, helps build power off the floor in the conventional deadlift.
Click to expand...

That last line is why I picked them. I suck at holding the bar, but it didn't 100%suck today...just like 90% lol

I close stance(for me) my front squats
 
bolt10 said:
Screw Front Squats....mine blow. I even use a similar stance to my Competition Squat...haha :(

Smart move calling it rather than pushing...I need to learn to do that more...I am way too stubborn.
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They definitely are hard ma man

Yea I'm just not ready to pull heavy frequently. Like when 315 has my low back feeling weak it's like...am I even capable of doing a load that will help me progress today? Am I more likely to get hurt trying? Things I think off
 
Duramaxhd said:
Good work rob your log makes me wish I was doing something this week O well

I love to front squat now that I have gotten used to it. I firmly believe that it's has been the one movement that has improved my back squat tremendously I'm going to keep it in as long as I see and feel the benefits
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Hey man, 1250!!!! Haha rest up

It is a great movement. I just need to get better at holding it. I did crossed arms. Little rough on the front delts. Not used to it maybe. How you hold it?
 
Better front rack shoulder stability | Feat. Kell...: Invalid Link Removed

This has helped me a lot hope it helps u as well
 
Upper

Comp Bench
Bar x 10
95 x 8
135 x 5
155 x 5
185 x 5@7
205 x 5@8
215 x [email protected]
205 x 5@10
Just wasn't a great day as far as capacity went. Numbers were fine, though. That last rep was a grinder and nausea was present the rest of the day lol

OHP
Bar x 8
65 x 8
85 x 8@8
105 x [email protected]
100 x 8@9
Once again, just kind of fatigued. I don't think it is all gym as work and outside life has a ton going on and stressful.

Burdick pull downs superset w/orange band tricep extensions for 3 sets very high reps

This is one of those days where you just have to man up and as Mike T would say, "thrive in your workout." Roughly what he would say...I saw the video a long time ago lol

Thanks for following guys. Next two days off but hopefully when I get back things will be calm and I'll have more videos and be able to interact in you guys logs. As of now mostly lurking when I get small breaks.
 
Don't sell yourself short, you still got a good amount of work in on the big lifts. I gotta hand it to you, idk how you bench and press in the same session.
 
liftandswim said:
Don't sell yourself short, you still got a good amount of work in on the big lifts. I gotta hand it to you, idk how you bench and press in the same session.
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Thanks man. I am getting used to it. I'd imagine it does take some weight away from the press.
 
Still a pretty decent pressing session man. 105x8 after going heavy on your bench is solid.

Wish I had input on front squats, hate those fückers. Wrecks my shoulders if I do it cross armed and wrecks my wrists if I do it normal.
 
PumpHouse said:
Still a pretty decent pressing session man. 105x8 after going heavy on your bench is solid. Wish I had input on front squats, hate those fückers. Wrecks my shoulders if I do it cross armed and wrecks my wrists if I do it normal.
Click to expand...

Try doing what I call "cheat grip". Instead of doing the standard front rack position, just slip your pointer and middle finger under the bar. Gives you some artificial wrist flexibility
 
liftandswim said:
Try doing what I call "cheat grip". Instead of doing the standard front rack position, just slip your pointer and middle finger under the bar. Gives you some artificial wrist flexibility
Click to expand...

I do that inadvertently. After 5 reps, I start losing fingers from under the bar haha
 
I've tried & tried to work into the legit front-squat grip.... still putting lifting straps on the bar for me
 
Mike would say "Don't just survive it! Thrive in it!" Added exclamations because Mike never yells or talks loud, but it needed more emphasis. :p

[video=youtube;RZiYpIlUZY0]https://www.youtube.com/watch?v=RZiYpIlUZY0[/video]
 
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