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

Get it on Tuesday big man.

Pulling my elbows under the bar helps me stay upright A LOT. Just a suggestion.

Edit: especially on my heavy sets.
 
Oh no rob had one off day. Flags to half mast this is a day of mourning.
 
I don't wrap for heavies because my max isn't from a wrapped number. Yours is so I say wrap.
 
  • Dude, those weren't that bad. Your form is usually exceptional, so relative to that, not a great day for form. But strength was still there, and in fact your last rep looked a lot tighter without the hitch in your other reps.
  • There can be no light without darkness.
  • Admire your dedication and humility.
  • Not sure why I sometimes lose formatting when posting from iPad. Anyone else?
 
jinxie said:
[*]Dude, those weren't that bad. Your form is usually exceptional, so relative to that, not a great day for form. But strength was still there, and in fact your last rep looked a lot tighter without the hitch in your other reps.
[*]There can be no light without darkness.
[*]Admire your dedication and humility.
[*]Not sure why I sometimes lose formatting when posting from iPad. Anyone else?
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Thanks Jinx. It only was lightly caught in the vid but right before the last rep I was qued to keep my back tight and arch. Yea, I mean, I think I gotta autoregulate. 280 felt pretty heavy so maybe I should have wrapped. If 280 didn't I should have still done it. To this point I think my biggest flaw is getting off my arch.

True

Thank you

I have no freaking clue about the format lol. My 2 year old is starting to manage the I pad better than daddy Haha
 
Hey man, going hard and barely hitting 5 without wraps is doing the same as going hard and hitting a bunch with wraps. As long as you're following the common denominator of going hard. Don't overthink, just smash weights and remember it's a marathon, not a sprint.
 
You're at the point where you shouldn't be afraid to auto regulate your numbers OR just accept fewer wrapless reps. I struggled with the same thing the past few weeks. The Dude put it perfectly.
 
Your absolutely right Sean. You made me think of something. I don't think twice when I can whoop on a prescribed number, yet I get bent out of shape when I don't hit the prescribed number clean. Gotta just go with it more. Thanks Sean.
 
I was just reading: Invalid Link Removed - #11 kinda hits on this
 
3/11/14 Deadlift

285 x 5
325 x 5
370 x 5
+1.5" deficit
315 x 4 x 3 quick paced

SSB Bar Box Squats
180 x 6 x 3 quick paced

GHR
BW x 4 x 12

RH
180 x 3 x 8-12range

Pull down w/swiss attachment(3 grips)
180 x 3 x 10

Close grip cable row
180 x 3 x 12

Cable Crunch/Wood Chops for 3 run throughs

3/13/14 Bench

160 x 5, 185 x 5, 210 x 8(no spot or lift off)
Invalid Link Removed
+Lilly Press
185 x 5, 3, with lift off finally 5

OHP w/Swiss Bar
85 x 3
105 x 3
115 x 3
125 x 3
135 x 3
145 x 2(RPE 9.5)
105 x 8

1Arm Rows
100 x 8-5-5-5 straight though one arm then switch

close grip cable row
90 x 20, 15, 12, 10 quick paced

Face Pulls
110 x 10, 9
90 x 2 x 10

ALT Seated Curls/Tate Press on incline
30 x 8es/30 x 10(3 times through)

Been really busy lately so haven't been able to update the other day, or respond in all the logs I follow. Hopefully the pace of life slows a little bit soon.

Notes on session 1
Hands felt baby soft and deads moved a little slow. I decided I want more squat volume so I added a box squat assistance. This actually improved my leg soreness. I will also being doing other squat variants for front squats because I just can't get comfortable with any weight. I tried them 4 weeks straight until I got pissed off about it. I finally got some good core work in. Started slacking here.

Session 2
Bench felt good. Weird being on a comp bench after the fat pad. I will definitely rotate it and closer to the next comp I will do exclusive comp bench. Fat pad is easier to keep the ass down. With a spot I think I could have done 2-3 more. Bench is actually doing pretty solid. Just gotta keep the left arm healthy. I've been treating the rest of this day after the OHP as if I were bodybuilding. Pretty sick pump :D but really trying to get some growth.


Stay classy san di.....AM
 
Nice sessions man. I too am struggling to keep my log updated with my work/life schedule lately. :p
 
bolt10 said:
Nice sessions man. I too am struggling to keep my log updated with my work/life schedule lately. :p
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It is a pain in the arse...life that is :D

Saw a new squat video of yours pop up on my YouTube. Form looks awesome as always. Some guys at my gym are starting RTS training, too. I gotta buy that book when I get the coin.
 
rob112 said:
It is a pain in the arse...life that is :D

Saw a new squat video of yours pop up on my YouTube. Form looks awesome as always. Some guys at my gym are starting RTS training, too. I gotta buy that book when I get the coin.
Click to expand...

Lol ya I posted that the other day...was gonna put it in my log today when I finish writing up my update. :o
 
bolt10 said:
Lol ya I posted that the other day...was gonna put it in my log today when I finish writing up my update. :o
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Hey man, when I get the training manual do you think that is enough to program RTS myself? And if there anything in it about dealing with the volume/frequency IF it starts to wear out a joint or something?
 
rob112 said:
Hey man, when I get the training manual do you think that is enough to program RTS myself? And if there anything in it about dealing with the volume/frequency IF it starts to wear out a joint or something?
Click to expand...

Ya it lays out a pretty solid plan. In general you can even add the concepts to whatever template you want, but there is a basic 4-day template to get things rolling.

Before even reading you can look at this which is a very good representation of how Mike does his programming. Just adjust the exercises more to your needs and it should be good to go: Invalid Link Removed
 
bolt10 said:
Ya it lays out a pretty solid plan. In general you can even add the concepts to whatever template you want, but there is a basic 4-day template to get things rolling.

Before even reading you can look at this which is a very good representation of how Mike does his programming. Just adjust the exercises more to your needs and it should be good to go: Invalid Link Removed
Click to expand...

Haha I have actually read this. Unlike the avatar I can't get to the gym 4 times a week consistently, at least for now.

One unfortunate thing is I can't afford anyone to be like a coach, so I would have to do it myself. I can't afford an extra bill.

Alright, I gotta get this book as soon as I can and start reading and retreading the concepts and take it from there.

You the man Bolt!
 
Ya you should be able to set up a 3-day program if you have to. I'll have to check the book but it may have some info on that.

In the end if you get it and need any help always feel free to hit me up and I'll help if I can.
 
Squat

260 x 3
295 x 3
335 x 3
350 x 2wrapless pr

Pin SSB Bar Squats
180 x 3
200 x 2
220 x 2
230 x 2
250 x 2 x 2

SLDL
135 x 3 x 10

RH
90 x 3 x 12-15

Landmine Press/AZ Planks
+25 x 3 x 8/3 to fail

Squats went great. I did box squats on all warm up sets which got me sitting back great, so when I took the box away for the work the form felt awesome. Once I hit the 335 and 350 the owner said that I need to get a little tighter/straighter and let less air out as I set up to keep my spine braced better. He said that looks to be part of me falling forward when I start to fail. That said I was barely falling forward today, it was slightly on the last rep of the two highest sets. Pin squats were absolute murder. Add all of that and having to squat a day early for schedule made all the assistance besides core pretty weak sauce. Overall I am happy with the day.
 
Pardon my ignorance.... What are Pin squats? Starting from a low pin or something?
 
rob112 said:
Yep. You let all the weight/stretch reflex/momentum stop at a sticking point, and then try to fire up. Same idea as a pin press for bench
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Ya they can be brutal. Some do them from the bottom but I like to take it from the top bring it down to the pins (set wherever and like rob said at your sticking point can be brutal but effective) let it settle then drive it up: Invalid Link Removed
 
bolt10 said:
Ya they can be brutal. Some do them from the bottom but I like to take it from the top bring it down to the pins (set wherever and like rob said at your sticking point can be brutal but effective) let it settle then drive it up: Invalid Link Removed
Click to expand...

Best way to do them, so your bar path is already set up correctly for you to start the rep.
 
Deadlift

305 x 3
350 x 3
390 x 5(5lb PR for 5 reps)
Invalid Link Removed
+1.5" Deficit
315 x 8(PR), 4, 3 quick paced

SSB Box Squat
180 x 4 x 3

RH just for stretch today
90 x 2 x 12-15

Landmine Press lunge position/Side Bends
+25 x 3 x 10/80 x 2 x 10, 8es

So the two PR's, especially the 8, smoked my PC. I need to stop putting my head up so high is something I am noticing. Tried to fix it today but when the going got tough I reverted back. Just something to work on. The accessory pull was very fast paced(30-60seconds) and I was winded big time. Good. Didn't have much for the squats and didn't think GHR was necessary so I worked core. Thats all I got. This week is kind of crazy so I may not be in the gym again until Friday...unless I muster up the will to do a real early session. We shall see.

Peace out girl scouts ;)
 
Sean1332 said:
I like the flared feet. Good work, Rob.
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Thanks.

Yea on conventional dead I can create much more torque and active the PC by spreading the floor with a flared foot. It puts me at a mechanical advantage. On squats I don't have to to get the same feel, just slight. Which I believe is more mobility related.
 
Smooth PR there, looks like your grip could be a touch narrower if your elbows still clear your thighs.
 
Duramaxhd said:
Good work rob, I've been trying to mimic u with the deep breaths at the top man is that hard for me
Click to expand...

Very hard for me to get used to as well. I would think for more mobile guys who get there back into a solid position easier can take a deep breath at the bottom; I've noticed some guys do it at the top and some at the bottom. For me it is hands down easier to take a larger breath and have a stronger position breathing at the top. Just takes practice!
 
For sure been watching yours and other people DL video so I can straighten my stuff out, I now see the pace I should be shooting for going to get a video up Thursday to so u guys can help some more can't keep compromising my back
 
Duramaxhd said:
For sure been watching yours and other people DL video so I can straighten my stuff out, I now see the pace I should be shooting for going to get a video up Thursday to so u guys can help some more can't keep compromising my back
Click to expand...

Oh yea man, definitely would like to help
 
Thanks Pumphouses. My weight fluctuates around 215 still. I definitely lost a little bit of body fat over the last couple of months. I think the cheat meals after squats/deads are keeping the weight up.
 
Deads look great man. Your building some solid momentum with your training right now. PR city here we come. :D
 
rob112 said:
Thanks Bolt.

BTW, I ordered the manual :D
Click to expand...

Nice! It isn't huge so you should be able to read through it quick, but may take a bit to "absorb" it all (I know I did).

New RTS T-shirts are coming out this week too so I am hype. :lol:
 
Bench

175 x 3
200 x 3
220 x 8(possibly a PR, but I did 215 x 9 so I dunno...good set regardless)

Lilly Press
190 x 5
Invalid Link Removed
190 x 5
190 x 9

OHP
Up to 135 x 2 relatively easy
150 x fail x 2 couldn't transition from about head level to tricep portion of movement
95 x 8, 8, 5, 6

Pendly Row
135 x 5
185 x 3, 3, started getting dialed in 5, 5

Kroc Row
100 x 15 left arm, 12 + 1, 1, 1 right arm

Today was great pressing. Form felt great. Need to open the hips a hair more since I am flat footed. Need to get bigger breathes at the top on my AMRAP sets. I took the DT Fat Pad for a ride today, and the new bar(50lb bar). Last week lilly presses with 185 was hard to get 5, today sets of 5 with 190 were too easy so I hit a long top set. I was thrown off guard or I would have added 5-10lbs. Crazy thing is my good arm was getting fatigued today before the left for the first session I can remember. Oh well.

Squats up to 350 or so tomorrow. I did 350 x 2 wrapless this week already so may go for a little more wrapped or try to triple or whatever...try to beat this week.

Thats all. Peace out my powerlifting brethren.
 
Looking good with the lilly benches. No vid for the top working set on regular flat bench?
 
Torobestia said:
Looking good with the lilly benches. No vid for the top working set on regular flat bench?
Click to expand...

Thanks Toro. Unfortunately I caught the one guy on his way upstairs with his client for the handoff. Right after that they went upstairs 2 people came down and now I had all the time for hand offs and camera set ups.

I am scheduled for 235 next week and I will be more prepared.
 
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