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

Recovery Day

Elite FTS Band Series
Internal External Rotations w/cable
Cressey Band Movement(stand on band and pull up to chest level then do pull apart)
Donnie Thompson Shoulder distractions
Seated Cable Rows-#6 x 15, #8 x 2 x 15
Lat Pull Downs-130 x 4 x 10 switching grips
YT-25's x 5ea/10, 6ea/10, 8ea/10 x 2 sets
Incline curls/Rolling Triceps-25's x 8ea, 10ea x 3 sets/8, 10, 10, long 18
Farmer's Walks-80lb DBs x 40steps(up and back a distance) x 4 sets
Cardio cool off-5 min bike at level 5

Very productive day. Legs felt like ass this morning and pretty good now. That really can be said for a lot of my body. Hit all the loose ends...except calves I guess.

My wife was more of a woman than smoker will ever be doing those farmers walks today...

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Mark Bell's powercast is awesome stuff if any of you guys have down time to listen to something.

Listened to the one with Starret and part of the ones with Layne aka dr protein, and Brandon Lilly.

Starret brings the fury on his.
 
I can't ohp Saturday anymore Bc of work. I'm gonna have to add do some tomorrow as well
 
rob112 said:
Y U NO kill dat PC and core?
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It's gonna be a fast paced workout. I need to get to your house early so we got plenty of time. I will try my best, I'm closing and the blvd is usually farked in the am
 
smoker145 said:
It's gonna be a fast paced workout. I need to get to your house early so we got plenty of time. I will try my best, I'm closing and the blvd is usually farked in the am
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You can superset in shoulder presses while I do my GMs. Nothing missed ma man
 
11/15/13 Pulls
245 x 5, 280 x 5, 320 x 5(taped)
SSB GM-95 x 3 x 10
leg curl/Inverted Row-80x 15, 12, 10, 8, 8/BW x 12, 12, 10, 8, 7(switching grips)
Wood Chop Variants/Bridge-60 x 4 x 10es/4 planks

Solid work out. Feeling a little sore, not a bad sore, but icing to be safe. Video is being processed so hopefully Youtube doesn't dick me over. I will get the video up if I don't need to argue copyrights when it shows up, otherwise it will be tonight or tomorrow.
 
Pulls looked good, you toyed with that stuff! Form improved from reps 3-5, sat back a little more and hinged. It looked very simple. I love simple. Make sure you're getting air in your belly, I noticed a touch of round in your back, too. I personally can't get air down there with my hands on the bar #bellyproblems but you look like you might be able to. You want a nice strong stable base so that when the reps get hard, you can grind through it without worrying about an injury.
 
herderdude said:
Pulls looked good, you toyed with that stuff! Form improved from reps 3-5, sat back a little more and hinged. It looked very simple. I love simple. Make sure you're getting air in your belly, I noticed a touch of round in your back, too. I personally can't get air down there with my hands on the bar #bellyproblems but you look like you might be able to. You want a nice strong stable base so that when the reps get hard, you can grind through it without worrying about an injury.
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I was gonna say the same thing: 1-2 looked a lot diff than 3-5. I like the reset big shot, but what I want you to do at the end of the reset is consciously sit back about 3-4 inches to get yourself a little more behind the bar. This will also help cure what herder said: round back. You can't really sit back w a round back.

Leverage is goooood..,
 
Thanks guys. I thought rep 3 looked best myself. I seem to be having trouble getting my back that hair flat more. I have been toying with stance. Feet are at an athletic stance now so a hair slower off the floor but stronger lockout. I am also consciously trying to not go super low and squat the weight.

Any tips or ideas in maybe a mobility issue on why I'm having trouble getting flat? Bc it is not for lack of trying as I think of it the whole time.

Oh, and I will try and rock back a to get more momentum. Good call. You guys are the awesome.
 
Honestly I don't think it's a mobility issue, you're up on your mobility. You just have to sit back more. It's a hard thing to teach people to put their hips where they need to be, because until you find it, it's awkward as hell trying to find it. When the movement just feels like you're pushing your hips forward and the bar magically floats to lockout, you're there.

Also, bracing before getting to the bar will have your back as flat as it gets. Then when you sit back, you'll flatten right out. All of the high-hip flat-back pullers I've seen in meets actually sit back before grabbing the bar, they only grab the bar just before falling on their ass then shove their hips in and the weight just flies. These are the guys with big, fat, hanging hammies and wide-ass lats.
 
Thanks man. Maybe next week I will try the hip/hinge to set up instead of the grab the bar then flatten approach.



Alright, here is the plan gents:
Next week is last 5/3/1 week. Then heavy week, openers week, break week, comp.

Next week I pick openers so I will go heavy, but leave some on the floor as I don't want to blow my wod. I will also add unracks with squats and try to make sure I get hand offs on bench. Deadlifts I will just go to were it feels good and just try a heavy double or something. Estimating like 375 range but unsure until I hit the weight.

Will have videos of all top sets on the big three for critique and help with where to go on attempts.

Thanks for reading.
 
smoker145 said:
Just train Tuesday, wed, Friday bro. 7 am? Good lawd
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If for some reason I don't get sleep I will...but I'd prefer to separate them more bc I have to go heavy on all 3 this week. Then I could also have a n assistance day as most of my stuff will be the main lift.

We shall see. I'm honestly still sore in the hamstrings and traps now. Mashing and doing mobility as we speak. Just listened to Ed Coan's appearance on the powercast. Awesome stuff.
 
Squat Tuesday, bench wed, dead Friday, bb day Saturday mate. Honestly, I'm going to boss man house to workout Monday night around 7ish.... You could do bench then
 
smoker145 said:
Squat Tuesday, bench wed, dead Friday, bb day Saturday mate. Honestly, I'm going to boss man house to workout Monday night around 7ish.... You could do bench then
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I don't get out until 7:30.

I'd rather have sore hammies than quads for bench bc tight quads makes it hard to get into position. If I'm tight it is hard to even arch a little. Granted if it is not a good day tomorrow ill hold off and go then. I'd just rather bench tomorrow, squat Tuesday, recovery day Wednesday, dead Friday.
 
I'm done class at 7:15.... Just think about it. Let it brew in your mind. Workout with smoker and possibly bossman or wake up before the sun and workout
 
Lol and the way I figure it I gotta wake up early for the meet...and last time I couldn't sleep right all week. Bottom line, there are worse conditions.
 
rob112 said:
My hamstrings are so sore and tight it may be good I didn't go.
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Mobility tonight man. I still think you should bench with boss man and me tomorrow. But it's cool. You get an odd amount of mid shifts man.
 
All I'm saying is tebow has taken the broncos just as far as Peyton manning. I'm not comparing careers, I'm just saying that fact. Plus, tebow has won a playoff game with the broncos.
 
smoker145 said:
All I'm saying is tebow has taken the broncos just as far as Peyton manning. I'm not comparing careers, I'm just saying that fact. Plus, tebow has won a playoff game with the broncos.
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Recall when we had this discussion earlier, smoker. One game does not a Hall of Famer make. One season does not define a legend. Also, get back to me in February when Peyton has won a couple playoff games.

Your football spouting started a day late, is everything alright?
 
Look guys I heard that story last year about peyton winning plsyoff games... Didn't happen. Overall Id say his plsyoff record doesn't match his greatness.

All I'm saying here boys is all Peyton has done is win more regular season games than tebow. But tebow more plsyoff games and they've gone the same distance with the broncos.

I'm not saying tebow is goat, I'm just putting this manning hype in perspective.
 
Regarding foles, I don't think he'll be starting for anyone in 3 years. I don't think he's a starter. Vick is better but foles has played better and deserves the job I guess.

Vick will still get his ring thou. Most athletic qb ever
 
smoker145 said:
All I'm saying here boys is all Peyton has done is win more regular season games than tebow.
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And throw more touchdown passes in the regular season and playoffs, and rush for more touchdowns in the regular season and playoffs, and redefine the position and change the way the game is played. The mobile qb/read option thing is already going the way of the single wing. Which is to say the way of the dodo, which is to say it's dying.
 
herderdude said:
And throw more touchdown passes in the regular season and playoffs, and rush for more touchdowns in the regular season and playoffs, and redefine the position and change the way the game is played. The mobile qb/read option thing is already going the way of the single wing. Which is to say the way of the dodo, which is to say it's dying.
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I'm just comparing bronco years. Yea Peyton may have some nicer stats that look nice, but the end result is still the same. All I'm saying. Well see if they choke again this year
 
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