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

Skwatz!

Squat-200 x 3, 230 x 3, 3+ x 255(5)(taped), AMRAP x 200(7)
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GMs-140 x 10, 7(felt a little off so reracked)135 x 10reps x 3sets
*Did three sets of sick pull up variations but gym got packed and hard to leave rack...
Hypers-BW x 10, BW+ Black Band x 10reps x 4sets
Rope Cable Crunch-150 x 10, 15, 15, 170 x 10, 10

Still a little trouble opening up. Some looked depth, others meh. Major difference that I am seeing is I am not doing the Kelly Starret Hip opener routine. I am doing the Agile 8 instead. I need to incorporate both as I feel agile 8 does activate the muscles. Back feeling pretty good. Getting stronger all over. If I feel great by the end of this cycle I will more aggressively jump weight on deads as the numbers are based off of 100lbs lower than my max.

That weird dude following me around is smoker. Sup bro!
 
Reps weren't bad at all man. I felt like that my last squat day, too.

I hear ya on KStarr/DeFranco. I'll do various distractions and always the Olympic wall squat then roll into Agile 8. I can tell an immediate difference in how I open up for squatting when I test/retest with the Oly wall squat
 
Sean1332 said:
Reps weren't bad at all man. I felt like that my last squat day, too.

I hear ya on KStarr/DeFranco. I'll do various distractions and always the Olympic wall squat then roll into Agile 8. I can tell an immediate difference in how I open up for squatting when I test/retest with the Oly wall squat
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That's what I am gonna have to do as well. The test retest on his hip opener is ridiculous. I don't do wall squats enough. I'll have to add them in here and there.
 
I finally made an appearance in one of big shot Bobby's vids. Heyo!!

Next time play some Rick Ross and you'll be able to move more weight. That's what I do, and look at me brah
 
smoker145 said:
I finally made an appearance in one of big shot Bobby's vids. Heyo!!

Next time play some Rick Ross and you'll be able to move more weight. That's what I do, and look at me brah
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This is your first online video appearance that doesn't involve shame and cheesy generic jazz. Gjdm
 
145 x 3, 170 x 3, 190 x 3+( 8 )(video), AMRAP x 145(10)
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NG DB Bench/DB Row-50's x 5sets of 10, 75 x 5sets of 10
Push Downs/Face Pulls w/rope-Unknown weight x 6 sets high reps*


*gym was mobbed so I went to another LA and the cable racks are labled 1, 2, 3, or nothing in between lol

Elbow and wrist feeling a little fired up, but ended up with a great work out. I feel like the bench is improving with my tightness. Back to on the toes and still feel tight. Of course, if I'm doing it wrong let me know!

Edit: Saturdays workout has my back feeling great.
 
You cheeky bastard. I'm jealous. I couldn't go to the gym today and can't tomorrow. Looks like you got down to business Sally and didnt go in and say" I'm just gonna do some curls and ab work, and lift up my shirt when I walk by the mirror"...
 
smoker145 said:
You cheeky bastard. I'm jealous. I couldn't go to the gym today and can't tomorrow. Looks like you got down to business Sally and didnt go in and say" I'm just gonna do some curls and ab work, and lift up my shirt when I walk by the mirror"...
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There was a little guy doing that. It's awkward lol
 
Dead

220 x 3, 250 x 3, 285 x 3+(6)w/belt!(taped), AMRAP x 220(7)
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Traveling Lunges-40's x 5sets of 10steps(last one taped)
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Leg raises-5sets of 10reps
Recovery Reverse Hypers/Side Bends-BW x 4sets of 12/70 x 10, 10, 10, 8

Lunges destroyed me again. Deads felt pretty good. I see I need a tighter upper back. I bought a new belt located here Invalid Link Removed
It works for deadlifting! Finally. It is tight, but standable for deads. I needed a better belt for deads. My economy belt worked well for squats, but with my torso I could never use it for deads without feeling like I was going to injure myself. Its an awesome belt, and I am happy I made the purchase. Back to the upper back, I feel I need to que tightening it up to stay flat. Reps 3 and on looked best to me. Any critiques are welcome as always.
 
Enjoy your last day of vaca. It's time for smoker to get a god damn day off. 7 day stretch with school has been brutal. Nice work on the deads Sally. How does it feel knowing your wife does heavier lunges than you do thou? And be ready to use the ng bar I bought bish!
 
Your deads looked solid to me. I been working on upper back tightness too. Are you suppose to retract your shoulder blades?

It's good you got a belt you like for deads. A good belt has undoubtedly added poundage for me. And lunges are always brutal, lol.
 
smoker145 said:
Enjoy your last day of vaca. It's time for smoker to get a god damn day off. 7 day stretch with school has been brutal. Nice work on the deads Sally. How does it feel knowing your wife does heavier lunges than you do thou? And be ready to use the ng bar I bought bish!
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False! She used 15's while I used 40's. She did have the nerve to say "this is the last set? Really?" While I was dying haha
 
CincyKiller45 said:
Your deads looked solid to me. I been working on upper back tightness too. Are you suppose to retract your shoulder blades?

It's good you got a belt you like for deads. A good belt has undoubtedly added poundage for me. And lunges are always brutal, lol.
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You know what, I can't remember if you retract them or just stay tight with the lats and upper back in general. Good question.

Hey man, saw that beastly front squat so your definitely going in a strong direction my friend. I hate them as much as lunges haha
 
rob112 said:
You know what, I can't remember if you retract them or just stay tight with the lats and upper back in general. Good question.

Hey man, saw that beastly front squat so your definitely going in a strong direction my friend. I hate them as much as lunges haha
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Protract them to shorten the ROM, but still have your back tight and flat.
 
jimbuick said:
Protract them to shorten the ROM, but still have your back tight and flat.
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Thank you sir!

Edit: another tip for shortening at the top from chad w. smith is ducking the chin at the end for anyone curious about this.
 
Think of "locking" the lats down. More of pulling towards your hip pockets than pinching them back. Do that to try and stabilize the back. ;)

Nice lifts though, l didn't think the upper back looked too bad on those though. :)
 
bolt10 said:
Think of "locking" the lats down. More of pulling towards your hip pockets than pinching them back. Do that to try and stabilize the back. ;)

Nice lifts though, l didn't think the upper back looked too bad on those though. :)
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Ahh, good que on the "towards the hip" part. I'll keep it in mind next week.

I guess the slight shoulder roll scares me. Thanks for the input man.
 
rob112 said:
Ahh, good que on the "towards the hip" part. I'll keep it in mind next week.

I guess the slight shoulder roll scares me. Thanks for the input man.
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I personally can't pull anything decent unless I get my shoulders forward and my upper back rounded. I don't know what it is, it must be leverage, because 4" more ROM shouldn't equal 75lbs.
 
herderdude said:
I personally can't pull anything decent unless I get my shoulders forward and my upper back rounded. I don't know what it is, it must be leverage, because 4" more ROM shouldn't equal 75lbs.
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Interesting. That is quite the jump. I'll just make sure the spine is braced and go for it.
 
rob112 said:
Interesting. That is quite the jump. I'll just make sure the spine is braced and go for it.
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Yeah, if your core is tight like it should be for a deadlift, you're good to go.
 
Mark Bell going over the elbow positioning(flare) once again for the raw lifter.
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Oh, and holy freaking DOMs today!!!
 
This is one of the best squat tutorials I've ever seen for a raw squat. This is from JTS's very own CWS.

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Good stuff, Rob. I'll be looking at those later for sure.
 
85 x 3, 95 x 3, 110 x 3+(6), AMRAP x 85( 8 )
I called for Pendlay Rows but this BBB style 5sets of 10 has me really sore so I changed them.
Chest Supported Row-70 x 5sets of 10reps
Fat Grip JM Floor Press-65 x 6sets of 8reps(really working on this movement for 1st time; not ready for 50lb chains)
Close Grip Cable Row-mystery weight x 5 sets of 15-20reps
Cable Crunch/Face Pulls-150 x 4sets of 15/60 x 4sets of 12

Happy with this workout. Couldn't do anymore compound movement barbells for this week. Next week(sunday) is 5/3/1's week. I have planned overload(safe overload!) stuff in mind here. Then I will do 3 more weeks of this with increased weights, deload, and do another variation. Should be fun.

Oh, I ate goat off the bone...don't know how I feel about it.
 
rob112 said:
Oh, I ate goat off the bone...don't know how I feel about it.
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Lol, we have a herd of about 40 goats at our place in the Philippines. Sturdy animals and they make good stew!

Somewhere my wife has a pic of me erm... Dispatching one by holding its mouth closed and pinching its nose so it couldn't breath.

Better than shooting them, no wasted meat...
 
napalm said:
Lol, we have a herd of about 40 goats at our place in the Philippines. Sturdy animals and they make good stew!

Somewhere my wife has a pic of me erm... Dispatching one by holding its mouth closed and pinching its nose so it couldn't breath.

Better than shooting them, no wasted meat...
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Haha holy **** haha

Yea this was a stew with potatoes. It wasn't bad...just different.
 
napalm said:
Lol, we have a herd of about 40 goats at our place in the Philippines. Sturdy animals and they make good stew!

Somewhere my wife has a pic of me erm... Dispatching one by holding its mouth closed and pinching its nose so it couldn't breath.

Better than shooting them, no wasted meat...
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Damn that's some hardcore goat killing right there.

Do you still hear the lambs cry out at night clarice?
 
Sean1332 said:
Did you use the fat grips?
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Yea man, I liked it...but it was a lot to grip as well. I need to build up the chains on that movement. I liked how it was stress free on my beat up body, yet still worked it nice in the triceps and forearms. You the man for finding that one.
 
And smoker thinks Mike Vick is better than Peyton lmao that's a real knee slapper. Lets get ready for the for Washington and Philly to tie and the giants start the stranglehold on the division.
 
smoker145 said:
Damn that's some hardcore goat killing right there.

Do you still hear the lambs cry out at night clarice?
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Lol, there's also a vid somewhere of me slitting a pigs throat. You have to understand, our place is in the jungle, there ain't no butcher at the corner to go to. You kill it, put it on a table and cut it up.

A couple years ago we had a 3 pig party - that's how they measure how big a party is - by how many pigs were killed to eat. It was all hands on deck getting ready for it. The men were doing the killing and butcher work, the women were doing the cooking in woks about 3 feet across, and the kids were clearing out a spot in the bush where we could put tables.

Around 300 people from our barangay were there for the party.

We are going back in April or may. I'll have some toe curling vids to post...
 
rob112 said:
And smoker thinks Mike Vick is better than Peyton lmao that's a real knee slapper. Lets get ready for the for Washington and Philly to tie and the giants start the stranglehold on the division.
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Lmao that's a good joke brah. In 2010 Michael Vick was the best qb in the nfl and led the eagles to the playoffs. If David Akers didnt blow that game, eagles win the Super Bowl that year.

Eli manning has the most turnovers in the nfl since 2011. Michael Vick doesn't even come close to Eli's number, and Vick was fumbling a lot last year....

Please do him a favor, when it's time to get on your knees and praise mike vick, don't use your teeth mang
 
Good lord man. I don't think I could handle living there in the heat with all the wildlife and stuff, but maybe a visit would be pretty cool. You from there?
 
smoker145 said:
Lmao that's a good joke brah. In 2010 Michael Vick was the best qb in the nfl and led the eagles to the playoffs. If David Akers didnt blow that game, eagles win the Super Bowl that year.

Eli manning has the most turnovers in the nfl since 2011. Michael Vick doesn't even come close to Eli's number, and Vick was fumbling a lot last year....

Please do him a favor, when it's time to get on your knees and praise mike vick, don't use your teeth mang
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Pretty hard to beat any numbers when you play 3 games a year
 
smoker145 said:
Good lord man. I don't think I could handle living there in the heat with all the wildlife and stuff, but maybe a visit would be pretty cool. You from there?
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Nope, wifey is. There isn't much wildlife, it's all been eaten. Every household keeps pigs, goats and chickens for food.
 
napalm said:
Nope, wifey is. There isn't much wildlife, it's all been eaten. Every household keeps pigs, goats and chickens for food.
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That's interesting. Not sure I could do it, but if your happy ( or it makes her happy) then that's all that matters.

Post some pics sometime.
 
I second what was said about the shoulders/deads. You need to be over or slightly the bar with your shoulders. Let them go slightly forward and let the traps go neutral and tight. Sit bak and pull. Keep the back flat at the spine but the outer edges will look like they are bent forward from your shoulders. You care about the spine not the rear delt/traps being flat.
 
CountryLiftin said:
I second what was said about the shoulders/deads. You need to be over or slightly the bar with your shoulders. Let them go slightly forward and let the traps go neutral and tight. Sit bak and pull. Keep the back flat at the spine but the outer edges will look like they are bent forward from your shoulders. You care about the spine not the rear delt/traps being flat.
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Gonna deadlift soon today, will keep that in mind. And I just got my Swiss bar today!! I was like a kid at Christmas taking it out of the box
 
rob112 said:
You got jokes man
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Yea ok. When yu look at the stats, you can only say mike Vick has had the better career. More trips to the postseason bro, and way more rushing yards, and rushing Tds. They don't even compare
 
smoker145 said:
Yea ok. When yu look at the stats, you can only say mike Vick has had the better career. More trips to the postseason bro, and way more rushing yards, and rushing Tds. They don't even compare
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You win, he is a better running back...and playoffs!?!?! Rings bro
 
rob112 said:
You win, he is a better running back...and playoffs!?!?! Rings bro
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The goal of a qb is to move the ball down the field. That's what Michael Vick does. And rings don't define a players career. Ex. Mcnabb and Marino
 
rob112 said:
Both better quarterbacks than Vick, worse running backs.
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Lol ok. Lets disregard the fact that Michael Vick had arguably the greatest game a qb has ever had in nfl history in 2010 against the redskins.

Vick delivers in the clutch, and is a pro at moving the ball down field. In fact, he has the most rushing yards as a qb in history. What has Eli done that makes him hof worthy?
 
Is smoker trolling???

TROLOLOLOL :)
 
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