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

For you personally I would continue. I'm continuing, for a few more cycles at least. If I were to reset... Not a huge difference for me on deads but bench is setting me back 6 months. IMO if I were you, and what I plan to do would be reset using a 95% training max not a 90%. 90% works great for starting the program but I think to stay in the sweet spot is to reset every 6-12 months using a 95% of current 1RM.

I think you also need to look at how long you were progressing and what training cycle you reached. Personally I'm on 12 now. I saw the most progress over the last 4-6 months. I wouldn't want to repeat the same weights I would obviously want to to a little heavier. Proportionally it makes sense and I am able to continue now without issue.

These are my personal opinions after running it for a year.

What cycle were you on before/going into the meet?
 
Jelle of the new gym, some great equipment from the sound of it.
 
It looks like you have settled on 5/3/1 (solid choice considering how you've been doing), but if you or anyone else here ever has any questions on the RTS stuff feel free to PM me. I have loved my ~8months of it so far and it has treated me VERY well.
 
Bench
Bar x 15-20
95 x 15ish
135 x 10
155 x 7
185 x 5
205 x 4 x 3 first rep paused

Incline +bands
60 x 7, 5, 3-triceps week first upper session back

Pull up variants
20 total reps and completely embarrassed at how bad I am at this now.

Front raises
25's x 5 x 7ea

Yolk Walk(first time)
Apparatus x 30 ish steps
+50 x 5 x 30ish steps

Fat Bar pull downs
2 plates x 15, 12, 8, 10(different grips)

Still not completely there yet. Next week starts actual program. I also set up a lower and upper session with the guys in this gym later in the month. The trainers are elite level lifters so I think it can only help.
 
jimbuick

Is there any specific technique to yolk walks I should know? I just squated the weight and walked. It was pretty uncomfortable compared to squats though. I don't want to be doing it wrong when I go heavier.
 
rob112 said:
Bench
Bar x 15-20
95 x 15ish
135 x 10
155 x 7
185 x 5
205 x 4 x 3 first rep paused

Incline +bands
60 x 7, 5, 3-triceps week first upper session back

Pull up variants
20 total reps and completely embarrassed at how bad I am at this now.

Front raises
25's x 5 x 7ea

Yoke Walk(first time)
Apparatus x 30 ish steps
+50 x 5 x 30ish steps

Fat Bar pull downs
2 plates x 15, 12, 8, 10(different grips)

Still not completely there yet. Next week starts actual program. I also set up a lower and upper session with the guys in this gym later in the month. The trainers are elite level lifters so I think it can only help.
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Fixed again.


Eggs on the brain?
 
rob112 said:
jimbuick

Is there any specific technique to yoke walks I should know? I just squated the weight and walked. It was pretty uncomfortable compared to squats though. I don't want to be doing it wrong when I go heavier.
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High on the traps, hands pressing out or pulling in on the uprights (you want them wide to keep them from swinging), core needs to stay tight and you either want to hold your breath completely or take shallow breaths, glutes should stay tight the whole time, short fast steps while maintaining open hips, heel toe walking (you should be rolling from heel to toe), and the feet should not cross each other or really be very close at all.

The easiest way to think of that last one is to imagine two straight lines, 1 coming from each foot, and to have each foot follow its own line.
 
Nice post-Xmas sesh. Not bad at all. Best way to get better at pullups is to keep doing them! You'll improve vastly, particularly once you can start adding weight.

Hope you had a merry one. I had intended to post to your log, wishing you a Merry Xmas, but I now recall I was in a dead cell spot at the time, so it didn't post.
 
jinxie said:
Nice post-Xmas sesh. Not bad at all. Best way to get better at pullups is to keep doing them! You'll improve vastly, particularly once you can start adding weight.

Hope you had a merry one. I had intended to post to your log, wishing you a Merry Xmas, but I now recall I was in a dead cell spot at the time, so it didn't post.
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I appreciate it brother, and I hope yours was great too.

My problem with china is when I was 170lbs I did them frequently with weight added. I gotta do them more. You are 100% correct.
 
Nice benchin man and get those chins goin!
 
rob112 said:
My problem with china is when I was 170lbs I did them frequently with weight added.
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I didn't have that problem with China at 170 lbs or even at 160 lbs now, lol. Her women (one of whom is my missus) seem to dig me regardless of my weight. ;) I've done them frequently.
 
Squats
Warm up-eliteFTS band series and KStar hip opener
135 x 10
185 x 5
225 x 3
275 x 4 x 3(first set no belt, last 3 belt)
Add 3 second pause
225 x 3 x 3

Sldl
135 x 4 x 8

GHR
Bw x 8, 8, 5, 5

Cable crunch
130 x 4 x 10(bout 10sec rest)

First awesome workout back. Dem pauses were brutal. These workouts at VIP are making me feel stronger about the fact I need to auto regulate Joker sets. I am NOT going to be like maxing all the time or anything, but I am in a situation to push myself when feeling it as all the guys at this gym are awesome and push each other. That or some weeks just really push accessories. Basically, I will be doing 5/3/1 developed for me using Jim's percentages as a must...everything else is auto regulated.

2 things
1. I'll start video taping soon, just getting a feel for the place
2. Is it normal to feel like you are smashing your nuts on the GHR?
 
Sean1332 said:
Hm I'll find you the GHR article later, but no it's not normal haha Pavel has a good explanation on it
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Haha alright man thanks. I thought it was odd. Maybe it was set up too close together. Posterior chain felt it, but so did my coin purse.
 
rob112 said:
Squats
Warm up-eliteFTS band series and KStar hip opener
135 x 10
185 x 5
225 x 3
275 x 4 x 3(first set no belt, last 3 belt)
Add 3 second pause
225 x 3 x 3
Click to expand...

Strong fun stuff, especially on that "pause" work


2. Is it normal to feel like you are smashing your nuts on the GHR?
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Might depend on your set up.
I bought a hyper and sit up bench years ago and read an article by Simmons on a good set up for the GHR's. I had to relocate the foot pad and make it bigger for one thing and then refasten the hip pad so I could smash my knees into it without the wood cutting my patellar tendons off...! Ha ha ha. I still stick a thicker foam pad across my hips.
 
PaulBlack said:
Strong fun stuff, especially on that "pause" work

Might depend on your set up.
I bought a hyper and sit up bench years ago and read an article by Simmons on a good set up for the GHR's. I had to relocate the foot pad and make it bigger for one thing and then refasten the hip pad so I could smash my knees into it without the wood cutting my patellar tendons off...! Ha ha ha. I still stick a thicker foam pad across my hips.
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Thanks PB!

And yea, I'm still learning the movement. I think I do need to adjust it some to be more comfortable.
 
Nice squats my man. And atmosphere is everything when It comes to training. It's definitely a big boost to confidence and will push you.
 
rob112 said:
That DOMs. Can barely bend at the knee today. Stairs and toilets suck. That is all.
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No joke bro. I was miserable today honestly last night hurt more than today so at least I'm recovering. DOMs suck but if your legs hurt from the minute you leave the gym you know you killed it. Keep gettin it brother. Gona see big improvements.
 
CountryLiftin said:
No joke bro. I was miserable today honestly last night hurt more than today so at least I'm recovering. DOMs suck but if your legs hurt from the minute you leave the gym you know you killed it. Keep gettin it brother. Gona see big improvements.
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DOMs suck ass, I agree. Pauses murder me. I appreciate the kind words and your squat form is really improving so that lift will catch up to your others in no time.
 
Nice squat work man! squat DOMs are the worst.. feel like I'll have some coming for me tomorrow, after todays session.
 
capo180 said:
Nice squat work man! squat DOMs are the worst.. feel like I'll have some coming for me tomorrow, after todays session.
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It's brutal!


Warm up
Mash
EliteFTS Band series

Deadlifts
135 x 10
225 x 6
250 x 5, 295 x 5, 330 x 5

Block sumo
330 x 3, 4, 3, 3

Block Snatch Grip
225 x 8, 3 x 6

Reverse Hyper
2 burnout sets(absolutely loved how this felt, therapeutic)

Was supposed to lift with the boys but my schedule got all messed up. Hit up VIP. Wasn't feeling today at all. Got there, they were playing some Rick Ross at first(I know smoker) but then went to pumping out a Sepultura/hatebreed/devil driver/pantera/etc mix and ended up having a blast.

This weeks schedule sucks so gonna do the last 2 days of the week and have some rhythm the following week. I decided for simplicity sake to not do 3/5/1 for deads and 5/3/1 everything else. Just didn't AMRAP. Saved it for accessory work.
 
That's a lotta pullin there, boss. I f'in love it!
 
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