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

You hung for the first time today!? Today!? What the hell, bud! That's so freaking important. You need to catch up to me on the hanging, I'm about 150 sessions ahead of you.
 
herderdude said:
You hung for the first time today!? Today!? What the hell, bud! That's so freaking important. You need to catch up to me on the hanging, I'm about 150 sessions ahead of you.
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This is gonna sound dumb but I was afraid of getting stuck or something haha. I wish I had been doing it for much longer. It really feels amazing.
 
I got stuck hanging once hahaha
 
Yay for hanging love!!! (we all sound like a bunch of dirty autoerotic asphyxiation weirdos)

I like hanging after big squats. 2 heavy bands from the top of the rack.
 
Sean1332 said:
Hm I saw someone doing it when I first joined my gym, before seeing SuperD do it do it, and he was near fully suspended so I just hung it from the mono or rock. Maybe I'll watch his videos again.
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Yea I haven't watched in awhile. Someone showed me at the gym today, who learned from Hoff, who likely learned from superD I'd think.
 
What's this hanging stuff? Anyone have a photo or link?
 
rob112 said:
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Wish I would have watched this. I can't believe I didn't think to contract/relax the movements. I was doing similar and it felt great.
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Great video, thanks.

What band would a 195-220# guy use?
 
Sean1332 said:
No less than a heavy blue. I'll use heavy + average normally. Herder may have some SuperD insight?
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Usually two really heavy bands from just above head height. Two blues, it's top of the rack. I've done three greens as well. You want your traps lightly brushing the ground.

Once you get yourself strung up, you let your legs splay out and let your adductors stretch. Then you do ipslateral movement, like an oblique crunch, ten per side. Then you get that butterfly (Donnie says kiss your feet together) and contract/relax maybe five times. Then you keep one foot in the butterfly and let your other foot dangle in a hip flexor stretch. I contract my glutes and abs and reach around to pull on my shin. After both sides, you go back to the splay and do big circles with your hips. Like a hula hoop, big, slow, exaggerated movement. Then chill out splayed a little, then come up feeling like a million bucks.
 
So it seems to be my Quadratis Laborum(sp?) muscles that are the issue. Been working on them. I can find triggers that refer pain to all of my glutes. They are tight as ****. Gonna hit up the hanging band thing again tomorrow and take it from there.
 
rob112 said:
So it seems to be my Quadratis Laborum(sp?) muscles that are the issue. Been working on them. I can find triggers that refer pain to all of my glutes. They are tight as ****. Gonna hit up the hanging band thing again tomorrow and take it from there.
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You have an excellent chance of rehabilitation then, because the ipslateral movement while hanging is awesome for that. And KB butt walks and light blob lifts for high reps will get you where you need to be. Once that lower back is up to snuff, you're going to surpass your squat goals for the year before it's even time for t-shirt weather!
 
herderdude said:
You have an excellent chance of rehabilitation then, because the ipslateral movement while hanging is awesome for that. And KB butt walks and light blob lifts for high reps will get you where you need to be. Once that lower back is up to snuff, you're going to surpass your squat goals for the year before it's even time for t-shirt weather!
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I really appreciate the kind words...I just don't know what those two movements are haha

I will definitely look it up! Thanks man!

Edit: checked them out. Looks good. I was thinking some suitcase carries, too
 
Operation get better day

Hang from rack stuff
Mace swings

Reverse hyper/GHR/hyperextension
90 x 4 x 10/4 x 10/4 x 15
Used prisoner position on the later two and man, it really makes a huge difference in how hard it is.

Incline DB press
55's x 10
65's x 10
70's x 8
70's x 7
70's x 6

Pulldowns(reverse bench style)
90 x 10
100 x 10
110 x 4 x 10

Kettle bell swings
40 x 4 x 15
Nice! Dem glutes

Side bends
55 x 4 x 15 each side

Suitcase carry
Empty farmer x back and forth twice x 2 each side. If I had to guess its gotta be around 75lbs

More hanging back stuff

Left feeling better than when I got there. Success.
 
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This is before the back tweak.
This is the same squat. Looks like I have the weight over my heels, but when it becomes time to get out of the hole my body doesn't move until it is over mid foot. This is a pretty big problem I have to fix.

I will get into everyone's logs soon. Been caught up in this and non-lifting stuff. I see most of you guys hitting pretty large PRs. Killing it. I'm jelly lol

Did another rehab type session today. Up to 275 x 5@7 on squats and tons of low back/hip/glute work that I won't make anyone read lol.

I will get things going once this lb gets its strength back.
 
rob112 said:
This is before the back tweak.
This is the same squat. Looks like I have the weight over my heels, but when it becomes time to get out of the hole my body doesn't move until it is over mid foot. This is a pretty big problem I have to fix.

I will get into everyone's logs soon. Been caught up in this and non-lifting stuff. I see most of you guys hitting pretty large PRs. Killing it. I'm jelly lol

Did another rehab type session today. Up to 275 x 5@7 on squats and tons of low back/hip/glute work that I won't make anyone read lol.

I will get things going once this lb gets its strength back.
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The mid foot is actually where youre most stable so the makes sense to a point.
 
SweetLou321 said:
The mid foot is actually where youre most stable so the makes sense to a point.
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I always get the critique of the "the bar rolls forward out of the hole" and I think this could be part of that issue. I see Candito has videos on this, but the usual thing people say is just "chest up" and "arms under the bar." Not that those are good cues or not that I disagree, just in my case I wonder if it is more bc I try those cues already, to no avail.
 
rob112 said:
I always get the critique of the "the bar rolls forward out of the hole" and I think this could be part of that issue. I see Candito has videos on this, but the usual thing people say is just "chest up" and "arms under the bar." Not that those are good cues or not that I disagree, just in my case I wonder if it is more bc I try those cues already, to no avail.
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Sounds like you needs a more ridged core/back set up and to learn to lead with the chest out of the whole.
 
SweetLou321 said:
Sounds like you needs a more ridged core/back set up and to learn to lead with the chest out of the whole.
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I'm working on that! Added some core work at home with the ab wheel and dead bugs, and I also am taking rows more seriously again. Thanks man.
 
What app is that?
 
rob112 said:
Ubersense

It's free and really good. It has tutorials and all.
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Thanks man. Sorry I don't comment more, but I'm always reading/learning.
 
Comp bench
Up to 250 x 5(PR)
Drop 230 TnG x 8(PR)
Pretty solid with no spot or lift off. Set my camera for the 250 and I ran out of room. Gotta delete stuff.

Then worked on squat form a little bit. Did tons of pull downs and cable rows. Then I hung in the rack from bands. Getting better every day. It's not too sore when I wake. Still have some big trigger points on the QL on both sides.

Hopefully I'm good to go full swing soon. In the mean time I will continue doing a lot of what I have been, rehab and upper body work.

That's all I got for today.
 
Back pain sucks, but who doesn't wanna fill out their T-shirt a little better? Good benchin today.
 
Awesome PRs Rob.
 
Stole your warm up Lou

Goblets w/pause 25 x 8
Kettle bell swings 25 x 15
Bw BSS x 8el
3 times through and heart was pumping, out of breath, trash talking my outta shape ass...but ready to squat!
Also did some shoulder warm ups
Squat up to 350 x 5(PR)
Hammy a little pinchy and then all the sudden last couple reps the pain disappeared. Hope that is a good thing haha.

Paused deads just off the ground
Tons of reps at weights up to 275 x 4
Pretty easy, but sucky at the same time. I feel it working the crappy area of the back. Let's see how recovery is. I think I'll be able to go full speed ahead very soon...maybe even next week.

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That's all, and thanks for reading.
 
Duramaxhd said:
Nice work rob u seem much more stable in this video then in past ones
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Flat shoe this time. I realize I squat better in flat shoes low bar. Also a tad wider too. I like the OLY for front squats, high bar, OHP, but it just doesn't seem to work on low bar too well. Still have to get stronger, but it was no where near as bad.
 
Whatcha got on your knees?
 
RegisterJr said:
How do they compare to wraps?
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Really two different animals. Knee sleeves are comfortable, mildly supportive, and really keep you warm. Like literally your knees will sweat a lot. You can leave them on with no issue.

Knee wraps add pounds to your squat. They range from mild discomfort to great discomfort. They can help you stop under heavy loads and/or give you spring out of the hole in the squat. They are kinda a pain in the ass and require practice. You have to put them on and off each set used.

When I get to an intensity phase I will add wraps again, but until then I want to stay strong out of the hole and not become too reliant.

Other guys may or may not have more to add,
That's the jist though haha
 
rob112 said:
Stole your warm up Lou

Goblets w/pause 25 x 8
Kettle bell swings 25 x 15
Bw BSS x 8el
3 times through and heart was pumping, out of breath, trash talking my outta shape ass...but ready to squat!
Also did some shoulder warm ups
Squat up to 350 x 5(PR)
Hammy a little pinchy and then all the sudden last couple reps the pain disappeared. Hope that is a good thing haha.

Paused deads just off the ground
Tons of reps at weights up to 275 x 4
Pretty easy, but sucky at the same time. I feel it working the crappy area of the back. Let's see how recovery is. I think I'll be able to go full speed ahead very soon...maybe even next week.

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That's all, and thanks for reading.
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Warm up sucks yet gets you ready to lift
 
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