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

Week 7
Squat
Bar x a bunch
135 x 5
225 x 4
275 x 2
+belt
315 x 2@7
340 x 2@8
360 x [email protected]
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I feel like if I stay tighter in the hole and keep my chest up I could make this a 9RPE
Walk out 375
Walk out 395

Bench
Bar x la de da
140 x 5
190 x 2
+belt
210 x 2@7
230 x 2@8
240 x 2@9
+slanger
240 x [email protected]
This all wasn't bad for no lift off and considering the intensity of the workouts wearing me down.
I also went with middle on the rings, and feet about 45degrees and spread(chad Wesley smith to me it was okay on Instagram last night! Haha) and it was pretty solid. Only thing with the wider grip is it doesn't pop off the chest as easy, but it doesn't get any harder the rest of the way. As you can see I am autoregulation volume bc of intensity. That's all, critiques welcome, and have a nice day.
 
Definitely looking good! Setting yourself up nice for when the wraps go back on.
 
liftandswim said:
Rob, no one cares about your soap operas.
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You don't like walking dead? What's next? You don't like American Horror Story and GOTs? Come on bro, just no


jimbuick said:
I figured you'd end up bringing that up eventually. And you guys were so close too.....
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Yea that was a shocker. I just hope we get a good offensive linemen in the draft bc we can not stop anybody from penetrating our asses...ZING!


Wrivest said:
.... I don't wanna talk football either
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Your in Boston man, you have a chance at the bowl ma man!
 
rob112 said:
You don't like walking dead? What's next? You don't like American Horror Story and GOTs? Come on bro, just no

Yea that was a shocker. I just hope we get a good offensive linemen in the draft bc we can not stop anybody from penetrating our asses...ZING!

Your in Boston man, you have a chance at the bowl ma man!
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Shun the non believers! I was pissed to see Beth go.
 
Yeah the whole scissors move was kinda dumb. Oh we'll.

Rick is definitely not taking anyone's crap. I loved how Daryl just stepped up and blow dawns brains out though lol
 
So the plan was to pull 450-460 for a double today.

Front squat
185 x 3 x 4@8-9RPE

Deadlift
Up to 405 x 3 which was easy and all but my lower back muscles just felt weak so I did what I think was the right move and called it.

Did OHP and then tons of, wait for it, bodybuilding work. I enjoyed it too.

So looking over my notes I hit 12 reps in the 405-430 range in deads last week. Hit a rep PR and a huge volume Pr. I've also hit a squat (wrapless) PR and did walk outs two days ago. Every time I hit a major dead lift stride alone(looking back) it takes me time to recover. So I am not disappointed, I should have actually seen this coming. Next training cycle when I get into the intensity phase it would be a good idea to separate heavy pulls and squats more.

The other thing is I am noticing some weaknesses that actually could be helped by super non-specific single joint movements. RTS guys do this stuff in GPP days. Unfortunately I can't afford more time at the gym so I am contemplating manipulating fatigue to take out some movements and replace them with single joint super sets. This way the fatigue and volume will be similar, but I can to the stuff for muscle weakness and just general overall health(I.e. Unilateral work). Sorry for the book. I am open to ideas if you guys have input.

Thanks for reading fellas! Be back at it Friday.
 
You've done a lot man deadlift is going to tax the **** out of u. it was a good call to cut it off

As for your set up I can't really make a recommendation, move some stuff around see what works for u.

u see what I do so
 
Duramaxhd said:
You've done a lot man deadlift is going to tax the **** out of u. it was a good call to cut it off As for your set up I can't really make a recommendation, move some stuff around see what works for u. u see what I do so
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Yea that's the one lift that can leave you aching for awhile! Haha. As a guy who hurt his back twice lifting I know the one thing that sets you back the most is injury so risk reward wasn't there.


Yea I am toying with some things. Like I wanna get some stuff to help me be optimal, for example I don't work my core because I don't have time for GPP days. I'm pondering!
 
rob112 said:
Like I wanna get some stuff to help me be optimal, for example I don't work my core because I don't have time for GPP days. I'm pondering!
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Just add core work or other isolation movements into the end of your normal training data. I realize you'll be in the gym longer and I'm sure you're dead after 3 big movements, but it's better than never. Not like you have to always do it, just fit it in when you feel like it.
 
liftandswim said:
Just add core work or other isolation movements into the end of your normal training data. I realize you'll be in the gym longer and I'm sure you're dead after 3 big movements, but it's better than never. Not like you have to always do it, just fit it in when you feel like it.
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I do when I have time, unfortunately it isn't often :(
 
rob112 said:
I have one....maybe I need to think of a solid GPP at home thing I can do...quickly. See, time is my major constraint. I'll think it out.
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Single joint band/ab wheel circuit at home. Do it now!

Edit: From what I saw the other day on the heavy pulls, the ab wheel is an ABsolute must.
 
herderdude said:
Single joint band/ab wheel circuit at home. Do it now! Edit: From what I saw the other day on the heavy pulls, the ab wheel is an ABsolute must.
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Thanks herder. Actually you pointing that out to me made me notice in squat too that core needs to be stronger
 
rob112 said:
Thanks herder. Actually you pointing that out to me made me notice in squat too that core needs to be stronger
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Never too strong, bud! I have a friend who is going to go from 825 to about 925 on her raw total this weekend just from getting that core and upper back stronger. Her coach added in zercher situps, very heavy weighted planks, and weighted ab wheel.
 
herderdude said:
Never too strong, bud! I have a friend who is going to go from 825 to about 925 on her raw total this weekend just from getting that core and upper back stronger. Her coach added in zercher situps, very heavy weighted planks, and weighted ab wheel.
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Thanks man, I gotta work out the timing to get this in. It's all about juggling ma man haha
 
rob112 said:
Thanks man, I gotta work out the timing to get this in. It's all about juggling ma man haha
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10 sets of ab wheel broken up throughout the week wouldn't be too time consuming. It can be broken up into chunks with 2-3 sets during commercials while watching tv.
 
Rodja said:
10 sets of ab wheel broken up throughout the week wouldn't be too time consuming. It can be broken up into chunks with 2-3 sets during commercials while watching tv.
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Yea good call. This is why I love this place. I have an issue and you guys set me straight!
 
Sean1332 said:
I'm sure your kid would love to ride on your back while you do those, too!
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Progressive overload at it's finest! Tonight, ab wheel with 30lbs of resistance. Ten years from now, who know how much weight in chil'runs he'll be moving. Time to bulk the family, Rob.
 
Single joint and ab stuff I do as I can, and do em quickly. Usually ill do 3 super sets of whatever and be done in 5 min. When I have more time I do it longer. The core is something that you can work 3-4 times a week 2-3 sets a day and get stronger with.
 
Warm up has steadily been
-4 x 15 hamstring curls/4 x 25 pull aparts
-10-15 squats with hip circle to a bench/swimming motion in both directions with a red band(10 forward/10 back each arm) 4 sets of this
It has been super effective so I wanted to share

Pause squats
Bar(55) x 2 x 5
145 x 5
235 x 3
265 x 3
285 x 3@7
305 x 1(for feel)
325 x 3@9(PR)
295 x [email protected]
Would normally do another set but low back is just not 100% yet.

Hyperextension/GHR/reverse hyper(+90)
4 sets of 15/10/10

Meadows row(+35)/incline DB press(55's)
4 sets 12-15/10

Face pulls
70 x 70reps

TY/hammer curls
20's x 12-15reps(weak!)/35's x 5-7ea x 4 sets

Wood chops 3 positions
6 total sets

Also, Yesterday did ab wheel with daughter on back, she loved it! It was hard as **** for me though. Sh was like "again" and I was like "daddy has to work up to that!" Haha
 
Also first time using Conqu3r from OL with a couple tabs of primarine and it was pretty damn solid.
 
Nice pauses...I need to add them back haha
 
bolt10 said:
Nice pauses...I need to add them back haha
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I've essentially been rotating pause/pin for my secondary and using fronts as my supplement. I have some ideas on switching things up a hair!

I'm sure you'd pause bout 405 for a pistol pause :D
 
liftandswim said:
Invalid Link Removed Invalid Link Removed Rob, is this you?
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Haha I saw the first one before. I'm like that on a much lower level. That dude is a freak of nature....absolutely incredible. My daughter does ability(mobility) with me too and wants to be "big and strong like you da da." I gave her my trophys and she loves it haha
 
rob112 said:
Haha I saw the first one before. I'm like that on a much lower level. That dude is a freak of nature....absolutely incredible. My daughter does ability(mobility) with me too and wants to be "big and strong like you da da." I gave her my trophys and she loves it haha
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Cutest videos on YouTube, hands down.

And look at you, Mr. Father of the year. I'm still young, but I can't wait to do those types of things with my son and/or daughter. I love kids
 
liftandswim said:
Cutest videos on YouTube, hands down. And look at you, Mr. Father of the year. I'm still young, but I can't wait to do those types of things with my son and/or daughter. I love kids
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It's great. I warn that the first few months aren't my favorite to put it nice haha
 
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