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

Squats

225 x 5
260 x 5
295 x 5(Wrapless pr)
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Pauses SSB
180 x 4
200 x 4
200 x 2 x 3

GHR
BW x 3 x 8
BW x 7

Reverse Hypers
90 x 4 x 15ish

Low rack DB rows
85 x 3 x 10ea

Sled
+70 x back and forth x 3
+70 x b + f x 2

Left feeling like I was about to puke. Glad I got a back angle on squats bc I can see a few problems here with overall tightness in the hole(hence right to pause squats). I don't know if its how low I'm going or what, but definite butt winks and having some trouble staying Tight and it feels like I use a decent amount of low back. These however, feel easier than they look lol. Getting stronger...just gotta mobilize something...forget what causes the wink, and keep hammering that upper back.

Any tips much appreciated. Stay classy AM
 
Annnnnnnnd another PR!

Butt wink-Whenever I butt wink, it's from tight hamstrings or hips not opening. There's a good Tony G article on it. I like how simple he is.
 
Sean1332 said:
Annnnnnnnd another PR!

Butt wink-Whenever I butt wink, it's from tight hamstrings or hips not opening. There's a good Tony G article on it. I like how simple he is.
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Thanks man. Since I'm some cycles of 5/3/1 deep I am in uncharted territory pretty much weekly...so I will go until I stall! Haha

Good call, my hammies were still kinda sore from pulls, and I didn't really get them stretched out. I am gonna look for that article. Thanks brother!
 
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It's really the same **** that everyone else on the internet says. I think tightness is the biggest factor.
 
When my butt winks, it's because I haven't gotten my core tight enough and I don't stay tight in the hole. So there's that end of it that may need to be addressed, too.
 
Sean1332 said:
Annnnnnnnd another PR!

Butt wink-Whenever I butt wink, it's from tight hamstrings or hips not opening. There's a good Tony G article on it. I like how simple he is.
Click to expand...

I just read a post on another site that had this demo...

Bend down without any stretching to test your fingers to toes flexibility.
Afterwards, roll out your arches (bottoms of the feet) with say a golf ball or maybe something softer, since it can hurt like all Satan's hell, then retest the flex.
Apparently it might just be a trick, but look up "Anatomy Train"
 
PaulBlack said:
I just read a post on another site that had this demo...

Bend down without any stretching to test your fingers to toes flexibility.
Afterwards, roll out your arches (bottoms of the feet) with say a golf ball or maybe something softer, since it can hurt like all Satan's hell, then retest the flex.
Apparently it might just be a trick, but look up "Anatomy Train"
Click to expand...

I can attest to one thing: rolling arches does hurt like a mofo. Never tied it to that type of flexibility though. Interesting
 
Nice job on the recent PRs, getting stronger.
 
For going into uncharted territory you definitely have a lot in the tank man.. Squats didn't look bad just a little tuck like you said.
 
Bench

Floor Press
160 x 3
185 x 3
210 x 3
+40lbs chains x 3, 2
-chains x 6

Lilly Press
180 x 2 x 5
180 x 8

Pendlay Row
135 x 10
3 x 8

Facepulls(overhand grip)/Ropes
70 x 4 x 12/4 to fail

Alt DB Curls/French Press
25's x 3 x 8ea/50 x 3 x 12

Done and arms and upper body asploded. Kind of running short on time so that's it!

Stay classy AM
 
rob112 said:
First time trying, pretty cool. Hard off the bottom...very hard at lock out.

Crazy thing is I can touch my chest with the bar on floor press now.
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Welcome to the short arm or big chest club! My elbows don't touch on floor presses.
 
herderdude said:
I think it was Mark Bell who said "If your elbows DO touch, you need bigger triceps". Lol.
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Dang I like that. I need to work on that. :lol:
 
Deadlift

290 x 3
330 x 3
375 x 5PR, 2, 2
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GHR/Reverse Hyper
BW x 3 x 8
180 x 10, 8, 8

Spud Wrap Pull downs(takes a lot of biceps out of the moverment)
90 x 4 x 8

Ab Wheel
BW x 8, 5, 1(ridiculous low stretch in abs...a little too much so called it)

Bottom Rack DB Rows
90 x 8es, 6es, 5es

Had some trouble getting into today. But when I got to the top set I hammered it, and then didn't have a whole lot left...hence the doubles. Back feels thrashed. I feel like I am reaching close to a max 5 now. Like if I had to give it a RPE I'd guess around 9. Was pretty beat up so I didn't do other deadlifts...but this was by far the most at that weight I have done in a session.

That's it, should be pulling in my new Power Shoes next week! Scheduled to go to 395. Off to eat a pizza as I get a cheat meal after sessions like this :)
 
Those looked solid man. Great work. :D

I need to make a poll on which hand people supinate when they deadlift. I feel like I always see people with the left one haha
 
bolt10 said:
Those looked solid man. Great work. :D

I need to make a poll on which hand people supinate when they deadlift. I feel like I always see people with the left one haha
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Yea left, and the bar drifts to the right as the sets go on.

Thanks brother
 
rob112 said:
You always gotta be different :P haha
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I do the right which is why I wanted a poll. I felt like I was one of the few. :o
 
I was taught dominant hand under, and I've always been right under. I never got good at left under. I think however you start is just how it's going to be. And I'm sure it makes no difference whatsoever.
 
<---left under, non dominant.

i don't think i have enough mobility in my right wrist tbh, it's been broke twice...
 
First off, you had 2 more reps in you. Get them next time. Form looks great man. I'm jelly like a donut because mine has been all over the place lately.

I alternate my grip, but in comps I like/feel more comfortable pulling heaving dominate hand (right) over... my right lat is a lot bigger though and it's harder for me to stay narrow and go under with the right side, which I think is why.
 
Squat

245 x 3
280 x 3
315 x 3(PR belt only), 2, 2 for optimal 7reps
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GHR
BW x 4 x 8-Getting better at these

Reverse Hyper
90 x 4 x 10-15 rep range

Pendalay Row
135 x 5
185 x 5, 4, 3, 3

Yoke Walks
270 x back and forth upstairs x 4 times

Ropes/Face Pulls
4 to fail/4 x 12 @ 70 lbs

Yoke walk was kind of binding up the shoulder a little. Watched a Chris Duffin video last night on hand placements and all on squats and working on keeping not just the scaps tight, but the lat as well. 315 x 3 feels like I am getting closer to an actual 3 rep max. Felt like an RPE of like 9. I have a squat training on thursday so I am looking to wrap up and have some fun after the working sets. Should be interesting.

Depending on how I feel at the end of next week I may do a main movement deload and do speed work. Getting a little beat up. Granted I only workout 3 days a week so I may feel up to keep on going.

Stay classy AM
 
Sean1332 said:
Good job, Rob. You stayed pretty damn tight.

How are the shoes?
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They be g o r g e z gorgeous lol

They felt weird at first bc I was using chucks so long, but by the time I got to the heavier weights I enjoyed the extra support in the sides, I felt more stuck to the ground, and the weight didn't feel like it want to go forward on the foot at all. Deforest enjoyed it as a high tech flat shoe.
 
rob112 said:
They be g o r g e z gorgeous lol

They felt weird at first bc I was using chucks so long, but by the time I got to the heavier weights I enjoyed the extra support in the sides, I felt more stuck to the ground, and the weight didn't feel like it want to go forward on the foot at all. Deforest enjoyed it as a high tech flat shoe.
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Yessss!
 
Squats looked good, though I'd try to tighten up your walkout to a three step move: 1 step back, 2nd foot back, reposition, squat.
 
Nice squatting! I love the shoes and I like how you have started implementing some RPEs. :cool:
 
NomZ said:
Squats looked good, though I'd try to tighten up your walkout to a three step move: 1 step back, 2nd foot back, reposition, squat.
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You know, I squated in a different rack and there is a crack on the floor and I got paranoid on being over it and I shouldn't of. You are absolutely right. Thanks NomZ
 
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