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

Yeah no reason to really just gain weight to gain weight, gotta maintain conditioning and work capacity. Honestly I still have a lot of strength to gain under 200 lb bodyweight, before i ever thought about going over that.
 
capo180 said:
Yeah no reason to really just gain weight to gain weight, gotta maintain conditioning and work capacity. Honestly I still have a lot of strength to gain under 200 lb bodyweight, before i ever thought about going over that.
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There is something to weight gain, but like all things, I think there can be too much of a good thing :D
 
Which one of you will be beefcake?
 

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jimbuick said:
The funniest part of this is that even while "cutting" Rob will probably still outlift you lol.
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Give me time jimmy, give me time

Edit: and yea he can out lift me on his worst day. I'm not too far behind on bench and dead I'm inching up, but squat he blows me out the water.

We not in the same bracket, not in the same league, don't shoot at the same basket
 
I come here to see robs updates and all I ever find is a fustercluck.
 
Oh there is reason, it's YOU! haha. and others are equally as guilty at times.
 
Bench

155 x 3, 185 x 3, 205 x 6, 3, 3(3 grips)
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+sling shot-225 x 5, 245 x 4
Shoulder Press/NG Pull Ups-95 x 5, 115 x 5, 3 + 1leg up/6, 5, 6
Meadows Row-+45 x 10es x 2sets, 8es + 4(second pauses)es
3 Rounds of Prowler + 50lbs and Ropes for about 30seconds

I know you can't tell but the feet are flat. Being able to practice on a competition bench I can mess with feet flat. I feel really powerful this way, just with the smaller benches my ass lifted. I tried one set on the toes and was weaker. With flat feet I think leg drive is easier. I can simply use the que of "lift your toe." I don't actually lift my toe at all. It's about a shift of pressure. Oh, and I lost my groove a little on rep 4, reset and got the next two pretty smooth. Left shoulder feels a little wound up from the last squat session still. It didn't effect me any way except felt a hair weak there. Finally, I am using Prilepin's chart again. It's right on the wall. Hence the rep ranges on the final set.

I know, a book entry. Sorry fellas haha. Squat is next!
 
Killed that set! Rolling right along, buddy. Still waiting on video of a slow rep from you lol.
 
herderdude said:
Killed that set! Rolling right along, buddy. Still waiting on video of a slow rep from you lol.
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It always feels harder than it looks for some reason. Maybe a mental barrier I need to break still.

Edit: I appreciate it though! Haha
 
Good lookin bench, Rob. I know you have a lot more in you once you start laying down the sets and establishing some solid progression. Your bench will take off. Form looks good. Keep it up.
 
Squat

240 x 3, 275 x 3, +belt 305x 3(PR),2, 2
225 Pause Squats x 3 x 3
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sorry for **** angle, but you can see the pause in the hole
Glute Ham Raise-BW x 6, 8, 6, 5
DB Rows Hold on to bottom Rack(lower than a bench)-80's x 10ea, 8reps x 3 sets
Traveling Lunges-30's x 3 back and forth

Sooo...first time I ever ask for a squat spot there, I bottom out with 305 and absolutely shred my boxers. I wasn't sure what ripped but it was apparant. I was mumbling with a tight core "it ripped" dude goes "yea I heard that!" I go "Ima finish this set" lol. So the remainder of the workout my ass was breathing free. Was gonna use a bench for rows but they told me to try them there...much harder and got **** done. I am really looking forward to the session I have with them next week for lower body and the following for upper. Lunges were my conditioning today :D
 
Squats look good man. That's hilarious but unfortunate... "I'm gona finish this set" I can totally picture that. Just going so hard you don't care, hahaha.
 
CountryLiftin said:
Squats look good man. That's hilarious but unfortunate... "I'm gona finish this set" I can totally picture that. Just going so hard you don't care, hahaha.
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I figure is Coan finishes a set where he **** his pants I could do this! Haha
 
Bench 5/3/1 week

W/Fat Bar
115 x 10
155 x 8
185 x 6ish
215 x 8(PR), 6(would have been a PR if didn't beat it before)

BB Row
135 x 5 x 8 with 2 grips

Fat Bar Pull Down
90 x 10
140 x 6, 5, 5
90 x 12
2 grips

Face Pulls
70 x 12
90 x 3 x 10

Prowler
Back and forth +50 x 4 sets
nausea

Brought Smoker to the gym and we got to bench with the owner. He was throwing ques at us and we both PR'd....on a fat bar with competition bar numbers. It was definitely an awesome session. Wish I had videos but I wasn't about to mess with the session. He was showing me how they hand off there and all and teaching us. We really lucked out.

That's all, and as my man D MAX would say "thanks for reading"
 
Bar wasn't too bad. Just different. I like different sometimes. Great knowledge obtained
 
Re-subbed. Weird how these drop off my participated threads in Tapatalk.
 
What happened rob you like give up lifting or something? No updates for like 1.5 days?
 
CountryLiftin said:
What happened rob you like give up lifting or something? No updates for like 1.5 days?
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Lol I am actually excited. I have a training session with with one of the vets at the gym. He is gonna critique my form and help me out. Updates later!
 
Sounds sweet man can't wait to hear about it!
 
Deadlift w/Evan

290 x 5
+Belt
330 x 3
370 x 1
400 x 1
+Nose Tork
435 x 1(PR)
+2.25" Mats
305 x 3 x 6(PRs lol)

Glute Ham Raise
BW x 8, 5, 5, 4(PC Shot)

NG Pull Ups in Cage(2 Grips)
BW x 6, 5, 4.5, 3.5

Smokers move...Shrugs
80 x 10, 8, 8

Reverse Hyper
180 x 3 sets highish reps

Had my ass handed to me this session. I was given a lot of tips on my pulls. He brought my feet in, toes out a hair. He showed me how to activate the glutes better. I learned how to breathe better, and finally, he had me pulling the slack out of the bar so hard that all sets under like 300 were off the floor before I started to pull. I was given tips on training, diet, and told "welcome to training." Really made me realize I need to up the volume.

I was also told "that was the easiest PR I've seen" by Brian and Evan said I probably had anothe 20lbs or so in me tonight. He wants me to up my training max and not be afraid of some more variety. Overall a great night. I hope the bench session next week goes like this!

Thats a mouthful. Im just kind of stoked!

EDIT: hands are shredded and have marks all over my abdominal area from breathing into the belt! haha
 
Sean1332 said:
Good stuff! Nice PR dude. I'm glad you got that in-person help!
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This.

Having someone with experience coach just one session can make worlds of difference.

I imagine your PC is shot; lots of good work there.
 
Thanks fellas. The in person help from an experienced guy helped a lot. And PC is shot. Honestly wanted nothing to do with third set of 6. Thanks again guys!
 
Awesome stuff, man! Big things coming in a hurry!
 
Congrats my man! Good work and awesome experience.
 
Sounds like a really productive session, nice job.
 
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