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

Looked like a few in the tank there, buddy!
 
Real nice form on those squats, rob. Grats on the pr!
 
PaulBlack said:
Always nice to see PR's, especially in bending exercises, since they are with you for a few days afterwards...!
Strong shtuff
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You ain't kidding! I'm still sore as **** two days later

My goal is to try and get small PR's every session possible.
 
Bench-155 x 5, 180 x 5, 205 x 7, 2
Lilly press-175 x 5, 5, 3
OHP/NG chins-95 x 5 x 5/bw x 5, 4, 4, 5, 3
Pendly-205 x 4 x 3(slight English)
DB curl-30's x 10ea, 3 x 7ea
KB Rolling incline Tri/front raise-25's x 3 x 10/20 x 3 x 10
Face pulls-90 x 4 x 10

Kind of a blah day for bench, good else where. Gotta devise a better plan for left arm or rest it. I tried to make up for strength with volume. More thoughts when I have time. Kind of in a rush. Worked solo so no vids or hand offs :(

Stay classy AM.
 
Dead Lift
275 x 5
320 x 5
360 x 5
+40lbs at the top with chains
5 quick singles
+1.5inch deficit
315 x 3 x 5
=35 total working reps on deads

GHR
BW x 4 x 10

RH
90 x 3 x 10

Shrugs
80's x 10, 12, 10(hands were just destroyed already)

Cable Curl
150 x 3 x 10

Wood Chops
70 x 10es wide
50 x 8es on the half ball think in lunge position
50 x 8es wit feet close

Felt great to make up for yesterdays workout. What happened yesterday was my shoulder/elbow/wrist was sore. I could feel it going in. I have a few things I will try. It felt better after accessory so 1 is to just warm up better and try to draw the line between work and warm up so I am more activated. If that doesn't work I can try partial range of motion, and if that doesn't work I will do OHP for max effort movement and do DB benches or something for volume until better. I have other ideas at home, but I won't write a whole book on it. I do think Sean is on to something with this first rib stuff.

Today was just a great session for me. I didn't PR on top set as the bar started to roll and was out of place. I did get some heavy weights in and more volume. That is my deadlift goal. OHP for bench, Front squat for squat, more deads for deads haha. In other news, the guy who has done some training sessions with me offered to wrap me at the next comp. Score! Been busy the last few days so more lurking than posting, but I'm reading you guys logs still!

Stay classy!
 
Sean1332 said:
Good to hear you had a better session man. At least your conscious of what's going on with the arm.
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Would love to get to the point I don't have to think about it daily. Im sure all of us can say that about something nagging.
 
Solid pulling! :cool:
 
Since you're playing with chain, I thought you might appreciate this. He gives the amount of chain/band resistance that you should be using.

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Good work Rob! first rib work is great. I do it a couple times a week now and before every OHP/bench workout, helps get any kinks in the shoulder out, and just helps loosen up for a better range of motion.
 
Squat

250 x 3
290 x 3
325 x 3(PR)(RPE 9)
+light wraps
350 x 2(PR)
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Front Squat
135 x 3
155 x 3
185 x 1(could not get comfortable)
went Olympic grip went up to
135 x 3
135 x 3 paused at bottom(Really need better left wrist flexibility to get bigger weights but will continue with this)

Leg Extensions(30sec rest)
90 x 10
90 x 4 x 12

Face Pulls
90 x 3 x 12(3heights)

Chest Supported Front Raise/ALT Curl(straight through)
20's x 10es, 8es x 2sets/25's x 10ea, 6ea, 6ea

Quick Notes
I think doing that front squat position may help stretch out my super tight left arm. I can't go heavy with it yet but I am thinking it could pay off. I just get get comfortable with a cross grip for some reason. I did have some squat PRs today, which is great, but this wasn't what I like to call a good or bad day how I felt. It was decent. I have some pictures incoming so you guys can see how I am off kilt a little. Any critiques on that or the vids is greatly appreciated. I thought the squats on 325 were a little high, then I thought I hit depth...yada yada. Pics incoming.
 
IMO, you're fine when you drop in the hole. Your body splits any difference on your way down. If you didn't, that would be an issue. If you can set up better do it. Same with the arms/back. But if you have more size in one lat or something you may have some small variances. You can try to overcome them but being 100% tight might mean a little difference side to side. In a perfect world you would be 100% uniform... Get setup and feel that setup and used to it. Try to the bar centered and hands at the same place. Squeeze and go under the bar. I'm sure sean and the rest will have more advice.
 
I tried to post pics but I can't shrink them so you guys can see what I am seeing from the back. Basically 2 things I need to fix

Left arm cannot pull in as much as healthy right arm. Right leg is pointed out further making less torque in that leg. I instantly think about the lack of internal rotation for the leg. The problem I am having is figuring out the route cause for the arm. It completely downstreams the whole arm at all three joints.
 
CountryLiftin said:
IMO, you're fine when you drop in the hole. Your body splits any difference on your way down. If you didn't, that would be an issue. If you can set up better do it. Same with the arms/back. But if you have more size in one lat or something you may have some small variances. You can try to overcome them but being 100% tight might mean a little difference side to side. In a perfect world you would be 100% uniform... Get setup and feel that setup and used to it. Try to the bar centered and hands at the same place. Squeeze and go under the bar. I'm sure sean and the rest will have more advice.
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Interesting. I haven't even thought of a muscular size imbalance. Very interesting. Thanks you Sir Kegg!
 
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Hopefully this one works, and you guys see what I'm talking about.
 
rob112 said:
Interesting. I haven't even thought of a muscular size imbalance. Very interesting. Thanks you Sir Kegg!
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I know my right lat is a lot bigger and I have (or used to before I hurt it) more mobility in my left shoulder. Like a lot. Something to look at. Most people are little more developed left to to right.


PS those 350 squats looked awesome man. Seriously.
 
Congrats on the PR Rob. I know what you mean. Some days I hit a PR, but still not satisfied for whatever reason.

Any hoot, a PR is a PR and you're making it habitual.
 
Damn dude. You are good for 400+. 325 and 350 sets looked like a cinch. Not a hitch. Nice and deep. Very well done sir.
 
Squats looked good
 
Thanks guys. I guess it's a sickness we all have nit picking ourselves haha.
cincy-I think you may have been getting more PR's than me as of late big guy :thumbsup:
 
Right external foot rotation could also be poor ankle mobility causing the turn out.
 
NomZ said:
Right external foot rotation could also be poor ankle mobility causing the turn out.
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Hmm good call. I can try a quick voodoo floss ankle stretch before squats next week to see if it makes a difference.
 
Nice squatting man. Looked easy with that weight. :thumbsup:
 
Deadlift Ya'll!

300 x 3
340 x 3
385 x 5(PR)RPE of 8.5 or 9

+40lbs chain
2 singles hold at top(425)
last one was a grinder half way up 9-9.5RPE

+1.5" Deficit
335 x 3, 2, 2, 3
These just always suck :D

21 Reps in working rep range

DB Row off of bottom rack
90 x 15 total ea

Fat Bar Pull down
90 x 4 x 10

GHR
BW x 4 x 12
Finally getting good!

RH
180 x 3 x 10-12range
Dat Stretch was sublime

Landmine Press in Lunge Position
+25 x 8, 8, 7, 7 each arm

Side Bends
90 x 3 x 8 each side

I pulled a dumby move and didn't even think to tape until last set of deficits :( Next time. I just got in the zone. The gym was playing As I lay Dying station on Pandora and I was all rock and roll. took a little bit to get into at first. Once I got going it was all good. The reverse hyper first set really felt like it loosened me up beautifully. Time to have a post workout Digiorno's for my efforts.

Stay classy, and thanks for stopping by, but mostly stay classy...
 
Great session!

I'm looking forward to incorporating deficit DLs in my program as soon as my new gym floor covering arrives -
 
LizKing531 said:
Great session!

I'm looking forward to incorporating deficit DLs in my program as soon as my new gym floor covering arrives -
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Thanks brother.

They are definitely worth a go. I like doing them after the main lift because as bad as they suck I can say, from today for example, "dude, this is ****ing 335, you were just pulling 385 w/chains" and pump myself up lol. Adds volume, power of the floor, and chest hair :D
 
Looks like an awesome workout to me. Deadlifts on deadlifts on deadlifts. :D
 
Bench

170 x 3
190 x 3
215 x 9(pr)
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Lilly Press(2 sec count)
180 x 5, 4, 4

Press
95 x 5
115 x 3
125 x 3
135 x 3
95 x 10

Close Grip Cable Row
135 x 10, 10, 10, 6

Face Pulls/ALT DB Curls
90 x 4 x 10, 30's x 4 x 8ea

Incline Rolling Tricep Extension w/Kettle Bells
25's x 4 x 10

Left arm pain much more manageable today. I think my new protocol at home is helping. This was no easy PR and really...I think I had some but lift on the last lift. Regardless the bar pressed 9 times. Gym got a sick new bench bar. The knurling on it is ridick. It is also 50lbs instead of 45. Anywho, finally had a Bench day I can be happy about. Next week be on the look out for some hard sessions. 5/3/1 week has me at 340/230/405. If I double each it is PRs. If I have a safe 3 or so I'm going for it. May even do light wraps and go to like 360 or something. I dunno. That's all I got.

Stay classy you hansum sum bishes
 
CincyKiller45 said:
Hell yeah Rob! You're a monster. I love seeing the continuous PR's. Getting strong man.

Handsome, me? :kisses:
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Lmao and I am taking the "set small PRs motto" very serious. Seems like every top lifter does that regardless of programming.

Thanks brother!
 
napalm said:
nice pressing big shot, you had 2 more easily. your bench is really coming on.

respect broseph...
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Off the chest maybe, but the triceps had a hard freaking time finishing that last one.

I appreciate it Napalm. You da man
 
rob112 said:
Off the chest maybe, but the triceps had a hard freaking time finishing that last one.

I appreciate it Napalm. You da man
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i'd like to see your arch/setup now vs 1 yr ago side by side.

i bet there's a pretty big difference, in a good way...
 
Solid session man!

I just got a new bar as well - like a kid on xmas :)
 
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