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

Hell yeah, Rob! That's a lot of reps to have on 3s week. There's no doubt in my mind that you should be hitting 230 for 3 or 4 next week with some in the tank.
 
Sean1332 said:
good **** Rob. more PRs!
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And a bench one! haha thanks

PumpHouse said:
215x9, nice. Where does that put your bench max? 280ish?
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I has no idea. I'd be jumping for joy if I hit that next comp

ShutUpNdSkwat said:
Dem Skwatz, Rob. Now that's what I'd call shutting up and skwatting.
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Awesome username to post content lol. Thanks man. Skwatz are doing good!

napalm said:
by my math it does...
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The man has spoketh

LizKing531 said:
Solid session man!

I just got a new bar as well - like a kid on xmas :)
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Thanks brother. And isn't it great that a fine milled piece of steel rod can make us so excited?

herderdude said:
Hell yeah, Rob! That's a lot of reps to have on 3s week. There's no doubt in my mind that you should be hitting 230 for 3 or 4 next week with some in the tank.
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Well I am gonna do what I can to keep the left arm good and rock and roll. Thanks Mr. Bench ;)
 
Squats

270 x 5
305 x 3
340 x 3(PR)

Front squat(still working on Olympic grip)

95 x 5
135 x 5
155 x 3
+2 second pause
175 x 2 x 2

GHR/RH

BW x 3 x 12, 8/180 x 3 x 8-10, 6

Shrugs/landmine press(lunge stance)

90 x 3 x 10/+25 x 3 x 10es

That's it. Was in a rush earlier so no videos and late entry. First 2 reps at 340 I was told were nice, last one I lost arch a little. Had trouble getting in the zone but once the weight got there I just wanted it more than my body did today(not trying to be poetic lol). Like the set of 5 sucked way worse. Front squat grip is getting better, still a major stretch on my weak wrist on the left(problem) arm, but almost therapeutic after. Also, there is no cheating forward on that style.

Stay classy fellas

P.s. I is said that AI is retired. My generations Philadelphia icon in the rafters now.
 
jimbuick said:
Who sets PRs every time they go to the gym??
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Well that's a goal of mine is to try and PR with Reps as much as possible. Granted, I am in a period where I am in uncharted territory with my 5/3/1 training maxes so I am enjoying it bc I know it will get harder again soon.
 
Good work on the deads rob you are awesome lately. No make that all the time.
 
Thanks country. Basically with squats and deads i am at a place where each training cycle if I double or triple the training max it is a PR. Still not there for singles ;) . Now with the Bench it is a little harder. Like I absolutely had to have nine reps or no PR. Now on 531 week double or tripling my training max means a pr as well. I'm loving it. I am going to keep going until I am force to reset the weights. Thanks again brother.
 
rob112 said:
Thanks country. Basically with squats and deads i am at a place where each training cycle if I double or triple the training max it is a PR. Still not there for singles ;) . Now with the Bench it is a little harder. Like I absolutely had to have nine reps or no PR. Now on 531 week double or tripling my training max means a pr as well. I'm loving it. I am going to keep going until I am force to reset the weights. Thanks again brother.
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I feel like it works better with the double singles... Too much grinding on off days and killing yourself once you progress too much.
 
Pulls

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320 x 5
360 x 3
405 x 3PR RPE or about a 9.5

Honestly with that and heavy squats on Saturday my assistance was all pretty weak blood flow type stuff. That is a milestone that I have wanted to reach for a long freaking time, and last time I tried to rep 405 last September I hurt myself. Just for that I am gonna house some pepperoni pizza.

Weight has been about 212-214 lately. Diet is still mostly clean except after big lifts. Not perfect, but clean.

That's all fellas.
 
It feels good in my mind lol, my body is like "now you want me to go to work today *******?"
 
International pancake day y'all!


<----celebrating with protein pancakes and honey right now
 
It's not celebrating if they aren't real pancakes.

Made some gluten free bisquick pancakes for my girlfriend, mmm cardboard.
 
NomZ said:
It's not celebrating if they aren't real pancakes.

Made some gluten free bisquick pancakes for my girlfriend, mmm cardboard.
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Don't take this from me! Haha

I like extra gluten pancakes when I can afford it
 
Bench

180 x 5
205 x 3
230 x 4(PR and sold myself short and should have done at least the 5)(RPE 8 )

OHP
95 x 3
115 x 3
135 x 3
145 x 1.5 lost groove on second rep and lost balance
95 x 12

Headbanger/Meadow Rows
Bar(20 lbs mayber) + 50 x 10/+25 x 15ea
3 times though fast

Band Face Pulls/Seated Row
20 reps/90 x 12
3 sets

ALT DB Curls
30's x 10ea->25's x 8ea->20's x 8ea->15's x 6ea

Really sold myself short...and was kind of surprised. This was with a TM of 245, which is what I hit at the last meet. Evan said he thinks I could probably add 10lbs and hit a max 5 rep. Messed up the tape so no vid unfortunately.

Just an idea of what I have been up to that is helping, but not completely fixed to this point:
I NO longer mash out the elbow area. If it is indeed tendentious I need inflammation down. Maybe some light magic stick and voodoo wraps. I no longer take my supernova and mash the **** out of it. I mash the traps and upper back like crazy still.
I focus much more on distraction work at home and I always ice after words. I test retest everything and it is getting better.
My warm ups on upper day is much more than I like, but is helping for now. for example today was
Rumble roll
First rib barbell mobilization
eliteFTS Band Series
Light front raise/fly/side raise/scap retracts(incline shrug)/reverse curl
Bar x a lot, 95 as well, 145 x a decent amout
 
****ing awesome dude! Killing it! I told you that you'd get a bunch with 230.
 
Haha sick PR! Especially considering it was at an RPE of 8! :eek:

You are murdering it in here the last couple weeks....keep it up.
 
bolt10 said:
Haha sick PR! Especially considering it was at an RPE of 8! :eek:

You are murdering it in here the last couple weeks....keep it up.
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Thanks buddy. Keeping the RPEs in mind lately.
From what I recall and 8 is 2-4 in the tank and 9 is 1. I would have to say it was like 2 in the tank and not 4 in the tank. So I dunno if that makes it 8.5 or what lol
 
rob112 said:
Thanks buddy. Keeping the RPEs in mind lately.
From what I recall and 8 is 2-4 in the tank and 9 is 1. I would have to say it was like 2 in the tank and not 4 in the tank. So I dunno if that makes it 8.5 or what lol
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I'll link the best chart IMO. For myself I find it still hard to totally narrow down what @7 is and anything under that gets iffy haha

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bolt10 said:
I'll link the best chart IMO. For myself I find it still hard to totally narrow down what @7 is and anything under that gets iffy haha

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=97657"/>
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That ones awesome! Thanks brother!

If have to say an 8 still but I had to think about the 8.5 still haha
 
Ya it takes some fine tuning over time. Also, depends on each lift. For me I know even the slightest start of a grind on bench and it is 9-9.5, where that still might mean 8 on Squats, etc.

Also took a bit of actually going to @10 to realize what that may really feel like. :o
 
You know, that is a very cool way to put it into perspective. I am going to consistently do these and get better at gauging it.
 
rob112 said:
You know, that is a very cool way to put it into perspective. I am going to consistently do these and get better at gauging it.
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If anything it is just a nice tool to have. Another way to gauge progress or even hit PRs. I know I track PRs with @8, @9, @10 just to see the "trend" of how things are moving and the RPE allows a pretty easy way to kind of see where your max is and how it is fluctuating depending on the day/week.

/endrpetangent

I will say your benching has me eager to see how I fair in tomorrow's session. My log has fallen dead while I was sick, but I feel good today so maybe I'll PR as well. ;)
 
bolt10 said:
If anything it is just a nice tool to have. Another way to gauge progress or even hit PRs. I know I track PRs with @8, @9, @10 just to see the "trend" of how things are moving and the RPE allows a pretty easy way to kind of see where your max is and how it is fluctuating depending on the day/week.

/endrpetangent

I will say your benching has me eager to see how I fair in tomorrow's session. My log has fallen dead while I was sick, but I feel good today so maybe I'll PR as well. ;)
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I can respect a good rant :D

Hey man, your killing it in your log, and if we can all feed off of each other I think that is awesome. You've been on a tear!

I just had to make sure I spelt that right lol
 
Very well done on the bench PR (215 x 9). Way to stick with it -- looked like you were running low on gas at around 6, and you really made use of that fire in your belly. Let's see 225 for 6 now!
 
Pulls (405 x 3) looked great. You had at least one more in you, so dont be claiming a PR when you hit 4 next time -- you need 5. :)

And looking pretty hulky fine there brother.
 
Oh yeah, 230 x 4 on the bench! Moving on up!

And I see 340 x 3 on sqwatz. Fanfuc#ingtastic Rob!

However, all these PRs are getting a little tedious to read about. ;)
 
Lmao thank jinx. Just enjoying the new territory I am coming to before I top out and have to reset the weights back. It's like a growth spurt or something...
 
rob112 said:
Lmao thank jinx. Just enjoying the new territory I am coming to before I top out and have to reset the weights back. It's like a growth spurt or something...
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"Your lifts must go up every single week. You have plenty of room to grow -- as your nose is still rather small."
 
I'm human fellas. Bad squat session incoming


250 x 5
280 x 5
315 x 5 sort of
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Messed with Front Squats but quads a little fried so not much

GHR
BW x 4 x 12

RH
180 x 4 x 10-12

Pendly(spelling?) Rows
135 x 5
165 x 3
185 x 3 x 3
135 x 10

Belt Squats
+ 45 x 3 x 10(pausing a large portion of reps to get form better)

I feel as though I am maxing on squats 5's week now being wrapless based on wrapped numbers. Could be a bad day, but may need to reassess possibly adding wraps on top set or something. I do plan on competing wrapped so...also, I see a ton wrong with my form there. Getting collapsed, questionable depth some reps, etc.

That's all fellas. I'll come back hard on Tuesday.
 
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