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

220 bang-out day in honor of the combine. I love it.
 
I was surprised those guys weren't hitting more. The O/DL, at least.
 
rob112 said:
What do you have in that? I'd be willing to bet like 26 reps at 225
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My best is 24 I'm pretty sure. I hit 20 on my AMRAP for Predator in December, but that would've been paused.

RegisterJr said:
I was surprised those guys weren't hitting more. The O/DL, at least.
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Yeah, but these days if you don't have the wingspan of Dikembe Mutombo, you can't be an NFL lineman. I thought some of those guys were gonna rack the bar into that coach's sternum.

Edit: and how about freaking four or five 300+ pound guys with 35-40" verts!?
 
rob112 said:
Pull aparts
Hammer curls(15's)
Kb OHP Duffin style
Light flies
Sean's roll around arm cheat opener thingy

Bench
Bar x 10
135 x 5
175 x 5
195 x 5
220 x 9@10
175 x 10@9
This went okay. Finally back on standard comp bench, and I just felt a little off after the fat pad. Nothing I'm worried about or anything, just gotta get back used to it. Probably only a session or two, no biggie. I have no idea if top set was a PR bc I only know my 1, 3, and 5 rep PRs.

KB OHP+25's/pull ups
8, 8, 5/7, 5, 5
Little burned out from bench I think

1 arm pull down/hammer curl/rolling tricep(KB)
45 x 8(last one stretch)
30's x 10each arm
25's x 13
3 sets

Face pulls/ab wheel
110 x 12
8
3 sets

And that's that. Good session today. Got everything I wanted done...although I thought I would of gotten at least 10 on that top set. It's part form and conditioning for lifting like that. Thanks for stopping by San Diego
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Based on that amrap thats a 285 bench. Good job bud!
 
Dam it! I don't have face book.


I wanna know his thoughts on strongman accessory work for a powerlifting!
 
Stole another Sean and did
BSS/KB swing/goblet squat with voodoo floss for a set, then a set without
1 set hyper extensions/GHR
2 30 second glute bridge holds

Deads
135 x 5
225 x 5
285 x 5
330 x 5@7
375 x [email protected]
This was a minimum again as the top set I started to feel it a hair. I was doing it with a flatter back, it felt hard, but video says otherwise as it all moved fine. I have like half my body in the view with the ****ty angle I took so I didn't upload. This is the best they felt so far, so getting better!

SSB box squat
280 x 6 x 2 EMOM
this was 10lbs more than last time

Ab wheel x 5,6,5(was still sore from last time
SS W/hyper extensions(prisoner style) 15, 13, 12
SS W/GHR x 10, 10, 8
No breaks

Elevated reverse lunge/pull ups
25's x 8el, 7el, 7el
7, 5, 5

And I felt very nauseous after all of this. The lunges actually felt great on the glutes/hamstrings. I will have to keep them in the rotation. OHP tomorrow gents.
 
Screw than ab wheel. It's the debil
 
Band pull aparts x 3 sets/OHP bar x 3 sets

OHP
95 x 5
110 x 5@7
125 x 5@8
135 x 5@9
145 x 1@8
160 x [email protected]
95 x 16@10
So I think the last two are PRs. Basically OHP gets hard fast for me. So more the reason to work at it.

KB bench
50bar +2 25's(100) x 3 x 15
Used close grip, comp grip, and wide grip. This actually was difficult to stay tight, but I was on the comp bench so I got more comfortable by the 3rd set. Leg DOMs did not help here. Made my arms and shoulders feel great, and I worked on form.

TYA/Tate press
20's x 10/10/10/30's x 3 x 12

Alt hammer curls/KB rolling triceps
30s x 10ea, 10ea, 12ea/25's x 10, 10, 14

And done. In the gym a little under an hour. Part of this does have to do with the fact OHP takes less work up sets, and part is I THINK I may actually be getting my conditioning up some. Overall awesome workout. Nothing until Sunday so I get to heal up.

Thanks for reading
 
Yeahhh! #roadto300 #robakathewhitemonster cruising right along, man. Your delts must have felt like balloons after 95x16.
 
Today interrupted squat session

275 x 3
305 x 4
+wraps
345 x 4

Bunch of deads with 315

New gym was having giant pictures painted all over the walls when I got there and the fumes and smell was just too much to work out with. I wanted to hit 345 at least today, and did so not a loss, but hard to take big breaths on rep sets today lol

On the plus side the boss man has made himself and all of us in my area one of the lost bad ass gyms, and he is still doing more. Feel lucky to live close.

Few more workouts and then forced deload.

That's all folks.
 
Long Ed the goat Coan w/Duffin interview up on kabuli's YouTube page incase anyone here didn't know
 
rob112 said:
Long Ed the goat Coan w/Duffin interview up on kabuli's YouTube page incase anyone here didn't know
Click to expand...

I saw that. Worth a listen?
 
Bench
190 x 3
215 x 3
230 x 7+1w/slight butt lift :(
190 x 11

OHP/pull ups
95 x 4 x 5/bw x 4 x 5
Shoulders were a little worn by the rep outs on bench

Supra headbanger/face pulls
70 x 8, 7, 5 hard with this bar, standard curl bar taken/90 x 15, 12, 12

T-bar row with cool attachment(3 grips)
+35 x 12, 12 +60 x 10, 10 +85 x 3 x 10
La pump. Only annoying thing is I could feel my left glute weakness. It's getting pretty annoying. I have been doing glute exercises at home for that glute only, and it is getting better, but it just isn't there still.

I think the time off will be good next week.

Thanks for reading guys
 
Deadlifts
So many glute activators to wanna take the time to type

135 x a bunch
225 x 2 x 3
305 x 3
+belt
350 x 3
390 x 3
Kinda hard and slow, but getting better. I'm just taking too much time before the pull, and I'm still getting used to the weights.

Hyperextension/GHR/reversed elevated lunge
Bw x 15, 15, 15, 20
Bw x 12, 12, 8, 10
Was messing with setting and the 3rd one was smashing my nuts
+50lbs x 7el, 7el, 7el, 8el

Cable crunch/wood chops
170 x 3 x 12
70 x 3 x 10es

Doesn't look like much, and in a way it wasn't, but I did a lot of warm up stuff as I said. I'm happy I'm working my way back, but I am looking forward to a day that I have that "that was ****ing light!" Feeling on deads and squats haha. It will come. Just gotta be patient!

That's all and thanks for stopping by
 
Duramaxhd said:
There is a day where weights feel light I would like to know of this day Good work today man
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Lol okay, how bout a day where it feels fast?

Basically I haven't had a "man I feel strong today" day in awhile on lower body...except my squat PR last month.
 
Duramaxhd said:
Eat, rest, and recovery all up to par?
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It's that weak glute area. It's taking awhile to fix. It keeps getting better, but it is a slow process. I will say I am floating around 205 lately. Sleep...well that one is tough and gonna be a lot tougher very soon unless Jr. Actually sleeps unlike my daughter who hates sleep apparently lol.

I have been feeling great in bench bc of being healthy there.
 
Got it
Pretty much the opposite of me great sqauting and deadlift lately but crappy bench do to my lat/shoulder pain

I hear u on the sleep my evil daughter is over a year old and still won't sleep through the night most nights
 
Duramaxhd said:
Got it Pretty much the opposite of me great sqauting and deadlift lately but crappy bench do to my lat/shoulder pain I hear u on the sleep my evil daughter is over a year old and still won't sleep through the night most nights
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Dude I think it's girls man, bc I have a couple friends who said their daughters sleep like crap and the sons sleep good. I'm hoping this is the case!
 
OHP
100 x 3
115 x 3
130 x 9(pr)
145 x 1
+push
155 x 3
165 x 1
175 x 1
185 x 1(pr)
Invalid Link Removed
-push
100 x 20(pr)

TYA
5t/5y/5t/5y/10y w/20lb DBs
3 sets

Close grip cable row/alt hammer curl/tricep push downs
Row-180 x 2 x 8, 90 x 25
Curl-40's x 8ea, 6ea, 25's x 12ea
Push down-110 x 2 x 12, 70 x 3

Lots of pump going on after this. Balance was a little off on push press...hence not going higher. Ending on a high not. AMRAP fsl felt like nothing after 185...although last three reps were grinders. Well, last session before JR. After next week my plan is likly this:
Plan on 2 times a week at first
Do squat/deadlift 5/3/1 w/assistance I can day 1
Bench/OHP 5/3/1 w/assistance I can day 2
If I get a third day close to one of these days I will do all assistance I missed, if the 3rd day I am recovered I will repeat day one. I feel like this is my best shot at first. Then I would like to eventually get back to 4 days a week.

Thanks for reading guys
 
Awesome push PRs man.
 
No.

Ratios don't make sense to me for nutrition. I base off of bodyweight and activity.

Protein is based on bodyweight (or goal bodyweight) = .8-1g per pound
Carb is based on activity level/training volume = a lot!
Fat is based on hitting a minimum of .4g-.5g per pound

So usually fill in the rest with carbs after fat and protein are met, based on tolerance (some may do better with more fat and less carbs, depending on activity, etc.)

Currently my fats are higher as I play around with the Renaissance Periodization templates. :)
 
bolt10 said:
No. Ratios don't make sense to me for nutrition. I base off of bodyweight and activity. Protein is based on bodyweight (or goal bodyweight) = .8-1g per pound Carb is based on activity level/training volume = a lot! Fat is based on hitting a minimum of .4g-.5g per pound So usually fill in the rest with carbs after fat and protein are met, based on tolerance (some may do better with more fat and less carbs, depending on activity, etc.) Currently my fats are higher as I play around with the Renaissance Periodization templates. :)
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Thanks bolt. I bit the bullet and started tracking calories and macros and I hit my protein like right on, but my fats are kinda high and carbs kinda low if I was going for a ratio. I'll have to get more scientific with it after I track for a while...and when I am not restricted to hospital food and protein bars I packed lol

Thanks again man
 
Squats with wraps
290 x 5
325 x 3
365 x 5

OHP
110 x 5
125 x 3
140 x 4
Push press
155 x 1
175 x 1

Cable crunches and planks

So first day back in the gym. I felt a little out of it. Form not dialed in, but the weights moved pretty good. I'll likely get in Saturday for a deadlift/bench session. Would have done lower only and upper only but quite frankly I didn't want to test the glute/hammy/adductor thing(which was good!) and it already takes me a minute with the wrapping.

Thanks Rodja for setting the bar so freaking high on having a newborn and hitting the gym lol

Thanks for reading fellas
 
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