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

rob112 said:
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
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Congrats big time on the PR Dude and nice chunk of bending work there.

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.
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Ha ha good stuff.
I tend to agree with some of the guys who talk volume (at least for stints of it) on the big pulling stuff.
You can feel a general over all beat the crap up for a few days at first, but after that passes and you start to bump up the capacity and catch some supercomp, you get to where old medium set/rep work is just W/U...!
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
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That is very cool to hear kiddo glad you are enjoying the torture HAHAHAHA....!
 
PaulBlack said:
Congrats big time on the PR Dude and nice chunk of bending work there.

Ha ha good stuff.
I tend to agree with some of the guys who talk volume (at least for stints of it) on the big pulling stuff.
You can feel a general over all beat the crap up for a few days at first, but after that passes and you start to bump up the capacity and catch some supercomp, you get to where old medium set/rep work is just W/U...!

That is very cool to hear kiddo glad you are enjoying the torture HAHAHAHA....!
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Thanks PB. It was a great experience. I'm trying to work on pulling with some of the big dawgs...like yourself!
 
smoker145 said:
He has 460 in him now. 500 by the meet.
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We shall see. It's all speculation. All I can say about the back...and this is scary...it hasn't felt better injury wise in like 2 years and has never felt stronger. But, gotta stay hungry and humble.
 
rob112 said:
We shall see. It's all speculation. All I can say about the back...and this is scary...it hasn't felt better injury wise in like 2 years and has never felt stronger. But, gotta stay hungry and humble.
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Put the weight on. Surprised you only went for a 5lb pr. At the comp your pull was strong and I'm sure their coaching would add minimum 10 lbs to your max. I wanna see you go for it broski. You got it
 
Example. You did 205x6 one week

Week after with some small coaching you did 215x8 easy.

you got it mang .
 
I don't even think it was coaching. All he did was say drive through your heels.

I understand the point of 531 is to never fail. I got that. I'm just saying tack on 25 more lbs and hit. Im not saying 90. Even they said it was easy. Next time you joker, you'll get it. I am 100% positive
 
smoker145 said:
I don't even think it was coaching. All he did was say drive through your heels.

I understand the point of 531 is to never fail. I got that. I'm just saying tack on 25 more lbs and hit. Im not saying 90. Even they said it was easy. Next time you joker, you'll get it. I am 100% positive
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The thing is, I really do not care at all about absolute maxes in the gym. I'll test some and I don't want to rule anything out, but absolute maxing in the gym, ESPECIALLY on deadlift has a poor risk/reward ratio. Evan said "you have x amount more, but we will stop there. Base your numbers of x training max." That is what I am setting up now in the wonderful program Napalm sent me.
 
Also that coaching got us both rep PRs, on a fat bar none the less. I think it mattered.
 
Sean1332 said:
New program?
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Nah, just the guy who coached me told me to bump up the deadlift number some because he believes I could use a little harder work sets. He said take 415 as a TM and go from there with 5/3/1.

Edit: napalm gotcha! Haha
 
rob112 said:
Also that coaching got us both rep PRs, on a fat bar none the less. I think it mattered.
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I think the cues helped yes . But I think it was a combo of pressing ourselves more and some helpful ques.

You did a lot of work up sets to your pr. After 435, I wouldn't have gone higher. You were probably exerted. And I don't think 460 would be an absolute max.

I do think testing near maxes is useful Bc then you get a better feel for what your max is. Can plan more accurately since your max increased, your 531 numbers increase as well.

I'm not trying to make you mad or anything bro. I just think it comes down to testing the waters a lol more.

My absolute bench max was 225. Benched with boss, hit 235 easy. Didn't think I could do it, but I nailed it
 
I completely get you. It's all personal I guess. I was just writing in my notebook the numbers and I will be PRing in rep form and in wrapless squat this month...and will have to next month, and next move and BOOM June I will really test the waters :D

Different strokes for different folks. I follow more of the Lilly approach of gauging strength on small PRs and not missing lifts. I haven't missed a lift outside of a bench after having noodle arms from a sling shot PR since last June.

Some people recover great and can max all day, my body doesn't do that well. I've tried.
 
I'm not saying max all day. I'm not saying max every month.

I'm saying it's called for at times, to see where you really are.

Personally, I don't see why everyone is afraid to fail. In life and lifting. Just look at b Reid, pretty sure he failed on every 3rd attempt at that meet where he got 2125, or maybe it was the other one.

What is an absolute max? How do you know what it is, if you don't come real close or do it, or fail?

I personally don't want to leave 25-40 .lbs on a lift for my next meet.
 
The horse is dead already man, you beat it. It's okay. We can all go home now for quest cups and milk
 
It seems like in every one of their comp vids, everyone who is on there

They do small increases per lift. Which would lead me to believe they have a very good idea of where their absolute max is.

Different strokes for different folks like you said. I just have different idea of how to approach such things, I agree with my boss.

Just want to see you do the best you can man.
 
Squats

250 x 5
+belt
290 x 3
320 x 2(PR)
Invalid Link Removed

Cambered Box Squats
140 x 5
160 x 6
210 x 3 x 5

DB Rows of bottom Rack/Pull Downs
85 x 4 x 8es/90 x 12, 10, 10, 12

Reverse Hyper
90 x 3 x therapeutic high rep relief

Battle Ropes of Zeus
3 sets to failure around 30second bouts

Well that was a RPE of about 8.5-9 squat weight and rep PR. I wrote all my numbers in for the next 3 weeks and I will be PRing every week if all goes well. Take note smoker145 :P

Only other note is this was first time with cambered bar and man, feels like it wants to fall the whole time. Will definitely keep in the rotation. Feels like it blasted my core.

Short sweet update today.
 
You had 3 in you. And good luck on your rep pr goals :)

Nice work man on a srs note. You had 3
 
Sean1332 said:
Good stuff Rob! How was the box squatting?
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I liked it as an accessory. With that bar and a box it felt like mostly core and posterior chain. I did it on a whim. I gotta a lot of geared and raw lifters at my gym now so I will dabble with a lot of things.

Edit: not meaning gear though
 
rob112 said:
I liked it as an accessory. With that bar and a box it felt like mostly core and posterior chain. I did it on a whim. I gotta a lot of geared and raw lifters at my gym now so I will dabble with a lot of things. Edit: not meaning gear though
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I agree. I think it's awesome for building up hip strength.

I like dabbling!
 
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