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

SSB speed box squats on the minute
290 x 10 x 2

Block pulls
Worked up to
Invalid Link Removed
355+40 chains x 3
Did tons of reps before hand just playing it safe.

Hyper extensions/GHR
3 x 15, 1 x 10/3 x 10, 1 x 8

Then hung SuperD style and then from an inversion table. Feel pretty good now.

That's all folks
 
Saw that DL bruh, looking good.


Hips may be a tad high, but I know you're working around some injuries so keep plugging along and you'll be back to the platform in no time.


#roadto2100
 
jimbuick said:
Saw that DL bruh, looking good. Hips may be a tad high, but I know you're working around some injuries so keep plugging along and you'll be back to the platform in no time. #roadto2100
Click to expand...

Yea when I was rewatching it is kinda like stiff leg.

Thanks man. And maybe with reverse black and blue bands on all lifts plus a suit I'll get there lol
 
What's going on 10 set of 2 on the min your going to make me lower my rest times aren't u lol

Nice work rob, I agree looked like a straight leg deadlift I'd say the lower back rounded pretty good on the last but still a strong work buddy get better soon
 
Duramaxhd said:
What's going on 10 set of 2 on the min your going to make me lower my rest times aren't u lol Nice work rob, I agree looked like a straight leg deadlift I'd say the lower back rounded pretty good on the last but still a strong work buddy get better soon
Click to expand...

Thanks DMax, and just keep in mind mine is speed work haha it's fun though.


Edit: meaning I'm using lighter weights
 
Invalid Link Removed

This is all I did today.

Been real busy, still lurking! But I'll catch up on all of you guys logs by tomorrow.

Keeps it real yall!
 
You the man! Haha

Awesome work!
 
capo180 said:
Nice PR man! I need to get over 400..
Click to expand...

One thing that I am learning is that form becomes much more important as you go up. A stupid little **** up can cost you big.

Example of today
-working up I smoked 395
-failed hard on 415 with everything I had. I was told I was going too deep like I was trying to be an Olympic lifter or something. In order to get that deep I over compensate. When I do the my knees cave in and my upper back rolls forward. Came back with 410 and smoked it. I thought it was high feeling, video showed it wasn't. Then went to 425 and hit it pretty solid. You'll notice, I was falling forward more with 350 a couple weeks ago. That weight I can out muscle. Higher weights you cannot.

The only take away really have here is I think you absolutely have the strength, you just need to make sure you got the mind set and the technique is sound.

I know we all can't get coaching on the minute, but just be critical and video man. You got it all day ma man.

Sorry for the speech. Just trying to relay a message that helped me greatly through the forums here.
 
I agree setup and technique is key if u watch my vids the 550 came up funky and felt very heavy do to that fact 600 smooth stand up didn't feel bad at all I only mention it cause u can clearly see the difference
 
Your comment made me think of CWS: Invalid Link Removed
 
Wrivest said:
question is: did Eric Lilliebridge see yours??
Click to expand...

Lol his squat is like 90% of my total. He is such a monster. If he can just out it together with the wrapped squat he could get the record.

Granted, so could Kendell.
 
Did some DE Bench today
155+bands(about 66lbs extra at too)
x 8 x 3 every other style with training partner

Kettle bell OHP w/25 hanging from each side
x 10, 10, 8, 7+3

Cable row(close grip seated)
135 x 4 x 12

Ring push-ups/pull ups(3 grips/pendlay rows
10, 8, 8/7, 5, 4/135 x 3 x 6

And done. I'm really just having fun shadowing someone who is heavily influenced by conjugate training right now. With not being able to hit the frequency I want and a baby in a month I'm not focused on like a 9-12 week plan. I will get back to that, but in times like this I believe in at least enjoying your training even though things aren't ideal.

And kettle bell OHP gets blood flowing all the places! Haha felt like it would be awesome prehab type stuff.

Thanks for stopping in San Diego
 
You got the right idea training for the fun of it, man. Its only a hobby. A hobby that leaves us bleeding and broken, but a hobby no less!
 
herderdude said:
You got the right idea training for the fun of it, man. Its only a hobby. A hobby that leaves us bleeding and broken, but a hobby no less!
Click to expand...

This!

And since I am a article-linking whore (pretty sure I have an article for everything :p): Invalid Link Removed
 
Low Stress Week

EliteFTS Pull Apart Series
15lb DB curls x15ea
Duffin Style KB OHP 15s x 10
Did this 3 times through
Active Stretches

I thought I was going to do an upper, but the benches were taken so I did lower

Squat
Bar(65) x a bunch
155 x 4
205 x 4
245 x 4
+belt
295 x 4 @7
335 x 4 @8

These were a little higher than I would like.

Romanian Deadlift
65 x 10
135 x 7
185 x 7
215 x 7
265 x 7
285 x 5
+belt
305 x 4

These got lower as I went. Was recommended to do these to strengthen my injured hamstring.

HE/GHR/1arm pull downs(spud attachment)
15, 15, 10
10, 10, 8
45 x 10, 8, 8 ea

Cable Crunch/Wood Chops
110 x 20, 130 x 15, 150 x 12, 10/50 x 4 x 10es 3 stances

I am doing something more flexible right now in training. I have my back feeling better, but that ME squat had my hammy hurting pretty good. Seems to be tendentious from everything I read. The very shortened jist of it is
week 1-low stress
week 2-Intensity
week 3-volume
repeat.

I have a whole template based off my goals. I will also be doing upper/lower due to the fact that I seem to get representative use injuries with high frequency. I will also have more conditioning type stuff, and weak point stuff.

Thanks for the thoughts @Bolt and @Dmax. Just been really hectic on top of the hamstring kinda depressing me and my training. I will catch up on all of your logs soon.

Thanks for stopping in.
 
He's back! Sounds like a good plan man. Good luck and get healthy!
 
Low stress upper

Pull aparts/curls/glute bridge holds
35, 25, 20, 20/20 x 10ea, 15 x 2 x 12ea/3 x 30 second holds

Comp bench x 4@8
Bar(50) x 10
140 x 4
160 x 4
190 x 4
210 x 4
230 x 4@7
250 x [email protected]
Chance I could have done 3 more bc it moved easy. Bar path not great as I haven't comp benched in like 2 weeks, but I felt pretty damn tight on the last set.

OHP(60lb bar) + 25LB KB hanging each side/pull ups(3 grips)
8, 6, 5/8, 6, 5
This OHPs are harder than you would think. You literally have no speed and and grinding to stabilize the whole time. Pull ups went decent today.

Ring push ups/pendlay row/fat bar pull down 1.5 minute rest between circuit
3 x 10/135 x 3 x 8/90 x 3 x 10
Holy **** I really thought I was going to puke. Got more reps on all things, and my entire upper body all the way to my forearms was pumped up.

You know, this was actually a really hard workout outside of bench. My conditioning sucks, so I am happy I am doing this. This literally felt harder in an hour then a lot of recent training sessions.

That's all folks.
 
Low stress day and hitting 250 for 4.. Nice work man, and I know for me once I started to do some conditioning stuff things moved quickly and in just a few weeks I feel a lot better.
 
capo180 said:
Low stress day and hitting 250 for 4.. Nice work man, and I know for me once I started to do some conditioning stuff things moved quickly and in just a few weeks I feel a lot better.
Click to expand...

To be fair I was on the phat pad. But I feel like my bench has gotten a lot better. Thanks man.

I need to get my conditioning up!
 
Hamstring curls/glute bridge holds x 3 x 15/3 x 30 seconds
EliteFTS glute series with red band

Front squats
135 x 8
155 x 3 x 5
Honestly, upper/mid back was so fried from yesterday it was limiting. Not used to working the lats like that yet.

Comp Dead
135 x 8
205 x 5
295 x 4
365 x 4@7
405 x [email protected]
Just really slow still. Didn't feel bad, but when you have like no speed from the floor it makes it harder. First time over 4 bills in a little while. This was the stiff bar too.

Hyper extensions/GHR
3 x 15/10
My hammy bands felt like oscillation cuffs by the end of this. Awesome lol

Cable crunch/wood chops
3 x 150 x 3/50 x 10es

And done. Another solid day. I feel like the rest is helping on an upper lower split. I don't have lower again until Monday. Feeling optimistic!
 
Yay for fried upper back/lats! Lol.

Nice work, rob. I really have to commend you for the patience you have with yourself in your training.
 
liftandswim said:
Yay for fried upper back/lats! Lol. Nice work, rob. I really have to commend you for the patience you have with yourself in your training.
Click to expand...

Thanks man.

I'm really starting to get it out of necessity. It gets depressing when you can't do what you want to do in the gym.
 
Pull aparts x 35, 30, 25/hammer curls-15's x 20, 15, 15

TNG bench
Bar x 5
140 x 5
190 x 5
210 x 5
230 x [email protected]
250 x [email protected]

OHP
Bar x 10
95 x 5
135 x 5@8
145 x 4@9

Cable row/curl/tricep band extensions(Orange)
3 sets of
90 x 20
65 x 8
25

T/Y
20's
5T + 5Y +5T +5Y = 1 set
3 total sets

Rolling tricep extension/incline curl/face pull
3 sets of
20's x 15
20's x 8ea
90 x 12

All supersets 1-1.5 minute rest.

Got a lot of work in today. Made my body feel great. Very pumped(I mean literally). Didn't go the order I had planned as the gym was packed. Good news is we are moving to a larger facility Monday. Gonna make strong man and prowler stuff very fun. The gym will also host meets in the future. Gonna be the ****.

Anywho, have a great day AM!
 
What's T/Y?
 
You must log in or register to reply here.
Back
Top