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

Nice workout rob. Agreed look more stable. :)
 
Okay, so the plan is this:

Go in and do a recovery style workout because I feel sore, but mostly good sore. Then start my template Sunday. I may possibly keep in the paused deadlifts over deficit deadlifts.
 
Duramaxhd said:
What do u feel u are lacking in deadlift?
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Good question DMax. Stability/tight lats to stay straight. I felt like the pause forced this. Deficits always feel the easiest out of my normal variants so I don't think that one is an issue. Like block pulls feel much harder to me.


I am definitely open to ideas and pointers. Like I am not married to anything through a block outside of comp lifts. For example, like if I have front squat written and wanna do SSB I don't see a big deal in the switch. I've become less OCD.
 
I just didn't want u to get stuck in the dmax trap of doing something for the sake of doing something what u choose should have proposed I took me a year to figure this out

To me I think rack pulls from the knee would be beneficial for your problem have to be tight from the start or that sucker isn't moving. I think Paused would be similar but is more for a specific sticking point.

I'm sure if I'm off someone with greater experience will chime in
 
Different height blocks as well maybe. If you think paused is working, I say keep with it for a bit. Or just figure out why you can't keep your back tight.
 
Duramaxhd said:
I just didn't want u to get stuck in the dmax trap of doing something for the sake of doing something what u choose should have proposed I took me a year to figure this out To me I think rack pulls from the knee would be beneficial for your problem have to be tight from the start or that sucker isn't moving. I think Paused would be similar but is more for a specific sticking point. I'm sure if I'm off someone with greater experience will chime in
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Well I do have rack pulls as well. As of now it was, deficit and rack block pulls as secondary lifts. You make a great point. I will mull it over more.


Sean1332 said:
Different height blocks as well maybe. If you think paused is working, I say keep with it for a bit. Or just figure out why you can't keep your back tight.
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I do have the block pulls in as well, definitely. I have to pull the slack out correctly and really get tight before the main pull, because my mobility seems to stop me from just being able to hang out in that position. I have to pull myself down to that position.

liftandswim said:
I think you should just get better at deadlifting from the floor. Problem solved :)
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Well of course, that's why the only lifts I am married to are the comp ones.

Right now my deadlift is set up like this

Deadlift main: comp pull
Secondary: block pull/deficit(rotating)
Supplemental: pendlay row(or row variant)

In the intensity phase it would be

Deadlift main: comp pull
Supplemental: row variant
Assistance: reverse hypers/GHR/hyper extensions(really just overall health stuff for the intensity phase to try to stay healthy
 
Rodja said:
Back as in maintaining lat tightness?
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Yea I don't think I am tight consistently enough in the lats. Especially as it gets heavier. Sometimes I look straight and sometimes I look a little round...which I want to avoid.


Honestly could be a weakness or technique flaw
 
From what I've seen (going off memory...) it's not so much that you rounded over too much, it's that you round during the lift itself
 
liftandswim said:
From what I've seen (going off memory...) it's not so much that you rounded over too much, it's that you round during the lift itself
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Yea, that's why I am thinking the tightness is an issue. I noticed in the paused I can get that straightness, and I am sort of forced to in the paused deadlifts. Deficits on the other hand are not a weakness in my pull, and on top of that I have greatest chance of bad form due to extra needed mobility for starting position.

Essentially why I am thinking of swapping the two. Now, to be clear though, the max effort squat is what tweaked my back this time, I'm just trying to get better, stronger, and be in better positions while doing it.

Thanks for the input LnS
 
Could just be that your lats are simply tight all around, which makes it harder to engage and hold position.
 
Rodja said:
Could just be that your lats are simply tight all around, which makes it harder to engage and hold position.
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I'll admit, mobilizing the lats is never in my deadlift warm up like it is on the other lifts. I'll try it out. Thanks man
 
IGoblet squat x 3 x 8wpause(25)
Kettle bell swings x 3 x 15(25)
BSS x 3 x 8el

Competition squat
Bar x 4
135 x 4
225 x 4
+belt
275 x 4@7
315 x 4@8
340 x 4@9
320 x 4@9
Probably would of got more but that hamstring thing was acting up again. Still good volume.

Competition bench
Bar x 4
135 x 4
185 x 4
205 x 4@7
225 x 4@8
245 x [email protected]
245 x [email protected]
245 x 4@9


Reactive slanger
265 x 5@8
265 x [email protected]
265 x 5@9

Hang from rack x feel good.

Was a little beat up from the PRs this week, but still a good session. Nice volume.
 
Sean1332 said:
Nice slangin. Floss the hammy maybe?
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Yea, just gotta get back to mobilizing that. I just have been so on the QLs I have been neglecting other stuff. I will do some flossing, some pinning it down and extending my leg stuff.

Thanks brotha
 
Ya some nice volume on those repeats. Floss those hammies and take care of everything man.
 
Meet Chris Duffin Part 2 - Training Protocol: Invalid Link Removed

This is a cool video at the end he speaks of coaching yourself and for some reason I immediately thought of u rob so enjoy
 
Nice benching rob, I always roll out the upper back and do a little T-spine work to get that all loose. I started hanging too, seems to help. Those are every workout things. Mobility takes me a while and sometimes I still don't get out what I put in, learning still though.
 
Goblet +25 x 3 x 8
KB swing +25 x 3 x 15-20
BSS bw x 3 x 8el
Supersetted followed by mace swings with a sledge hammer

Front squat
Bar x 8
135 x 5
155 x 2
175 x 2
190 x 2@8
205 x [email protected]
225 x 2@9
185 x [email protected]
185 x 5@9

OHP
Bar x 10
95 x 5
115 x 5@8
125 x 5@9
120 x [email protected]
120 x 5@9

Deadlift
135 x 4
225 x 4
315 x 4@7
365 x 4@8
Backed off with
Hyper extensions x 3 x 15
GHR x 3 x 10
RH +180 x 3 x 8

Been super busy so just been reading you guys logs, but not really posting. Quick notes:
-front squats, was kinda sore and got interrupting with a work call halfway so had to re warm up a little
-OHP my triceps were blasted still from slanger work so it felt like all shoulder today
-deadlift, still a little sore, so didn't want to push it. This was my first time over 275 since my mock meet so definitely good stuff.

That's all and thanks for following!
 
Duramaxhd said:
Nice work robbie Dumb question why the OHP on what appears to be a lower type day
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Not at all a dumb question. A super simplistic look at the template of RTS intermediates is

Day 1
Lower
Upper
Upper

Day 2
Lower
Upper
Lower

Day 3
Lower
Upper
Upper

Day 4
Lower
Upper
Lower

Now I have that switched a hair to myself, but this is the jist.
 
Goblet squats +25 x 3 x 10 with pause
KB swings +25 x 3 x 20
BSS bw x 8el
40 total mace swings

Pin squats
Bar x 4
135 x 4
225 x 4
275 x [email protected]
315 x 4@9(pr)
Invalid Link Removed
300 x 4@9

2 count pause bench
Bar x 8
135 x 5
185 x 3
210 x 3@7
225 x 3@8
235 x 3@9
Invalid Link Removed
225 x [email protected]
Did band pull aparts between a lot of these

Pendlay rows
135 x 5
165 x 5@7
185 x 5@8
205 x 5@9
205 x 5@9
205 x [email protected]

Very solid workout today. Little trouble grooving on bench but it got better as I went on. Pin squats went great. Rows I went a little harder than planned as I think the lats deserve it :D

That's all folks!
 
Helluva repeat on squats. That had to take gumption.
 
I have yet to try pin or box squats. Strong numbers Rob.

herderdude said:
Helluva repeat on squats. That had to take gumption.
Click to expand...

I think your sig is about a year expired...
 
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