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

smoker145 said:
I can't defend billy beane. He makes crazy teases and moves which are puzzling. But hey Oakland has been to the playoffs a good anount since 2000. Cincy I can't really speak for, I don't know evough about the organization moves and what not.
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Wrong sport. I'm talking about the Raiders and Bengals. There's too much emphasis on the draft in every sport.

****, look at hockey: the most important position is the goaltender and very, very few of them were high picks.
 
Ran out of time before work, but tonight or tomorrow morning I will upload some deads(355 for a double). I feel like I could use a little form check here. Unfortunately I cannot update URL's from my phone with a YouTube app. But later!
 
Rodja said:
Wrong sport. I'm talking about the Raiders and Bengals. There's too much emphasis on the draft in every sport.

****, look at hockey: the most important position is the goaltender and very, very few of them were high picks.
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I'm just a baseball and football guy. I know a little about basketball but next to nothing in hockey so ill take ya word for it.

And the raiders got burned on Jamarcus Russell.
 
rob112 said:
Ran out of time before work, but tonight or tomorrow morning I will upload some deads(355 for a double). I feel like I could use a little form check here. Unfortunately I cannot update URL's from my phone with a YouTube app. But later!
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Just go on the Internet on your phone, go to your vid and copy and paste my friend
 
smoker145 said:
I'm just a baseball and football guy. I know a little about basketball but next to nothing in hockey so ill take ya word for it. And the raiders got burned on Jamarcus Russell.
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And Gallery, Heywerd-Bey, McFadden, etc.

They're just a poorly run team these days and it's sad since they were a marque franchise for decades.
 
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This is 355 x 2. I did 340 x 3 right before this as I thought that was my top set for some reason. I could feel my low back feel a little weak on the second one. I don't know if it is a form or weakness issue. I am just sore now, but I am just trying to another set back. I probably should have just done a single as the first rep felt pretty easy.

Wanted to do block pulls but felt a little weak in the LB after so I did
supine leg curls
wood chop variations
AZ plank varation
chin ups
pull downs
1 leg reverse lunge to RDL
Hyper Extenstions
lots of stretching

Sorry I don't have exact numbers as I don't have my workout book in front of me. I am more worried about the deadlift.
NomZ
if you want you can get in on this too as you also have a good eye, along with the other bros who already help. Appreciate the help fellas.

Side note, my phone is busted. Little harder to get on here for right now.
 
I miss you bro. I feel so far away from you... Get YIUR phone fixed or " you will be at serious risk"-

That's a work quote. Think emails

**** forgot the no homo in this
 
Your hips are too low at the start, where they rise to before the bar moves is where they should be at the start.


Think of shooting the hips back as opposed to sitting down, get that maximal tightness in the hammies and then pull.
 
Well, your low back may have been feeling it, but you didn't round, so that's a big thumbs up. Block pulls really nail my erectors, don't know if that's because I'm doing them wrong or if they're just the weak link in the chain. Try them second pretty heavy for 3-6 reps and see what you think, just below that point below the knees where you slow down.

I agree with Jim's point and I'd add that if you start the motion on the downward like I do, you'll get some stretch reflex and your hips won't shoot up like that. Maybe it's not for you, but it's something to try. It takes a lot of timing, sometimes I'll go through all of my warmups feeling heavy and jerky and suddenly start slamming my last warmups and my work sets.

It's gonna take a little while before you trust yourself to strain again, but that's when you'll start nailing big weights to the wall. Don't rush it, you'll get there.
 
You guys are awesome.

Thanks Jim, I noticed that too. I think it is part of the reason I haven't been feeling like a...fulcrum or pulling back type of thing lately; been feeling like I'm just standing. I need to get the weight back more on my heels I think.

Herder, thanks to you as well. I am going to get into more block or pin pulls like you guys do, I just felt a little off after that second pull. I just gotta stay healthy. I'll work on getting my volume up like you guys!

Smoker, the consequences will never be the same :D
 
Trust your back a little more bro. You were going great until that accident. And it's not like yu tried to pull too heavy of a weight, you just ****ed it up and you know it. **** happens

Of course you don't wanna get hurt, but like my boss said, your holding yourself back on your lifts, me too man.

You don't give yourself enough credit bro
 
herderdude said:
Well, your low back may have been feeling it, but you didn't round, so that's a big thumbs up. Block pulls really nail my erectors, don't know if that's because I'm doing them wrong or if they're just the weak link in the chain. Try them second pretty heavy for 3-6 reps and see what you think, just below that point below the knees where you slow down.

I agree with Jim's point and I'd add that if you start the motion on the downward like I do, you'll get some stretch reflex and your hips won't shoot up like that. Maybe it's not for you, but it's something to try. It takes a lot of timing, sometimes I'll go through all of my warmups feeling heavy and jerky and suddenly start slamming my last warmups and my work sets.

It's gonna take a little while before you trust yourself to strain again, but that's when you'll start nailing big weights to the wall. Don't rush it, you'll get there.
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There's a wee tiny bit of rounding, but it's pretty minimal.

Nothing glaringly wrong to me with the form either, just looks like you need more time on the bar getting stronger. I'd agree with herder and jim in terms of finding a hip start position that doesn't immediately rise without corresponding bar motion.
 
Oh and rob, I told you that yellow shirts increase the weight you can move by 10%...
 
NomZ said:
There's a wee tiny bit of rounding, but it's pretty minimal. Nothing glaringly wrong to me with the form either, just looks like you need more time on the bar getting stronger. I'd agree with herder and jim in terms of finding a hip start position that doesn't immediately rise without corresponding bar motion.
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Thanks for taking the time to check it out. I'll work on the start position you guys.

I was trying an Eric Lillibridge start but it doesn't seem to help anything for me except getting tension on the bar.
 
rob112 said:
Thanks for taking the time to check it out. I'll work on the start position you guys.

I was trying an Eric Lillibridge start but it doesn't seem to help anything for me except getting tension on the bar.
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What's his start supposed to be like? Just takes time and practice to find what is most efficient for you.
 
NomZ said:
What's his start supposed to be like? Just takes time and practice to find what is most efficient for you.
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Basically he pulls down further a few times in a row to take slack out of the bar and get tight. I think that is getting me too low. He is a 275lb 850 puller. I'm Rob lol.

Thanks NOMZ. I am gonna work on it next pull session.
 
I thought it looked pretty good Rob. I'd agree with Nomz that it looks like you can just continue focusing on improving, as I don't see anything that pops out right away. I'd just continue to play around with minor changes (foot width, straight feet or slight flair, hip position, etc.) to see if anything seems to feel best.

Didn't look too hard either, so you look to be on the right track. :)
 
bolt10 said:
I thought it looked pretty good Rob. I'd agree with Nomz that it looks like you can just continue focusing on improving, as I don't see anything that pops out right away. I'd just continue to play around with minor changes (foot width, straight feet or slight flair, hip position, etc.) to see if anything seems to feel best. Didn't look too hard either, so you look to be on the right track. :)
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Thanks brother. I appreciate it.


Back is sore today boys. Part good sore part not. Nothing some mobility work can't fix up. Due to scheduling probably gonna have to do chiro in two weeks instead of next.

Rock climb Saturday and back to the gym Sunday!
 
Your backs a little round to start but it doesn't move through the motion which is good. If you get your hips in position, and your lumbar a little flatter, you should be able to sit back a little more and rip the weight. As you are you already have a little bit of tension on the erectors from that slight rounding. If you can start neutral and stay tight I think it will benefit you. Overall very good pulling man.

PS you can be as strong as lilliebridge if you want (at least proportionally) you just have to wrk and get there. 3x body weight man.
 
Nice bench day broski and a fun day all round. Tell the wife and kid that I had a great time.

It's good how much stronger you've gotten. You could open with your old max..

Hell yea!
 
CountryLiftin said:
Your backs a little round to start but it doesn't move through the motion which is good. If you get your hips in position, and your lumbar a little flatter, you should be able to sit back a little more and rip the weight. As you are you already have a little bit of tension on the erectors from that slight rounding. If you can start neutral and stay tight I think it will benefit you. Overall very good pulling man. PS you can be as strong as lilliebridge if you want (at least proportionally) you just have to wrk and get there. 3x body weight man.
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Thanks for the pointers on the lift and putting the lift into perspective.
 
Thanks smoker, felt like I had a moment of clarity today. Hopefully it sticks!
 
11/2/13 Bench

160 x 3, 180 x 3, 200 x 3, 225 x 2(paused), 135 x 16
DB NG To deep armpit with pause incline press lol-50 x 8, 65 x 3, 50 x 5
Spider Curl-40 x 3 x 12
TY-25's x 3 x 5ea/25's x 3 x 8
Cable lat pull down-120 x 3 x 10

11/3 Squat

225 x 3, 250 x 3, +belt285 x 3,+wraps315 x 3(PR)
DB Step Ups-50's x 8, 8, 6, 6
Wide Stance/Lunge Stance/Close Stance wood chops-60 x 10es/8es/10es
AB Wheel-10, 10, 8, 8

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I know I didn't name it. In a hurry because I have to go to the ****ty ass apple store for the third time this weekend...they use the word genius too loosely.

Bench notes-With my slight elbow modification on placement, flat feet, and picturing the slinghot on the 225 felt fine to the bicep/forearm area. Wish my stupid ass would have video taped it. Next time.

Squat notes-with my nightly regiment and have my thumbs not wrapped around the bar my forearm did not kill on this day. It feels pretty good. Only problem is I have to make the shelf even better because I felt the bar wanting to roll on the 285. I think the 285 depth was not so great but I feel like I nailed the 315. Of course let me know if I am wrong. Promise no hard feelings :D

Took accessory work easy as the LB is still recovering from deads. Its not bad hurt, but kind of tight. It will be fine though. Not too worried. Chiro next week as well.
 
smoker145 said:
Glad I was wrong. Awesome mang. I guess the saying " third times a charm" is true after all
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And if M Dizzle calls the support line and has some words with them they kiss your ass...

Took an hour after my appointment to get help.

You squat today son?
 
rob112 said:
And if M Dizzle calls the support line and has some words with them they kiss your ass...

Took an hour after my appointment to get help.

You squat today son?
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Hell no.
1. Don't like to do 3 in a row.
2. Need to rest this back of mine.

Gonna try and dead Thursday if all goes well thou
 
Be careful on those deep DB presses, don't want to hyperextend the shoulder too much and cause some problems.

Squats looked good, depth was parallel to a 2nd in my opinion on some, I wouldn't cut it any higher.
 
NomZ said:
Be careful on those deep DB presses, don't want to hyperextend the shoulder too much and cause some problems.

Squats looked good, depth was parallel to a 2nd in my opinion on some, I wouldn't cut it any higher.
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I felt some of the 285 could get the red...I am cutting it close. Maybe before comp ill set a touch and go box or something. I am 5 or 6 weeks out.
 
NomZ said:
Be careful on those deep DB presses, don't want to hyperextend the shoulder too much and cause some problems.

Squats looked good, depth was parallel to a 2nd in my opinion on some, I wouldn't cut it any higher.
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He will use the Swiss bar for ng instead. It's easier and safer for the shoulder IMO.
 
Squat vid's not available on mobile, my dude.
 
Mcw is the new Lebron.

-rob112

You need to come back to reality a lil bit man
 
You could bench again no? Do like a 5s week msn.
I've switched back to 5/3/1 for the final stretch Bc of my back. And no more tm. Only maxes will be done. At comp for me now
 
smoker145 said:
You could bench again no? Do like a 5s week msn.
I've switched back to 5/3/1 for the final stretch Bc of my back. And no more tm. Only maxes will be done. At comp for me now
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My thing is in doing so my TM is not my absolute max. I am following my plan to a T my friend.
 
rob112 said:
My thing is in doing so my TM is not my absolute max. I am following my plan to a T my friend.
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Well I misunderstand and thought tm was the legit tm. But oh well. I learn the hard way sometimes.
 
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