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

It does have a chart like that actually, and that all makes a lot of sense. Very awesome stuff Bolt. I will go in with even more a plan next time. I am realizing a lot goes into account for finding the days weight. Thanks again. You are a big help through this transition.
 
Oh yeah, you'll crush 455.
 
Thanks PB! Also hitting me with some good knowledge. That's the idea behind what I was thinking today. This week has no drop sets, but next week I will be getting them in.

Good call, I could do a rack pull/pause rotation. I like having multiple possibilities going into a work out so I am not screwed if something is off or goes wrong.

Edit: thanks Everybody
 
Torobestia said:
Oh yeah, you'll crush 455.
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If that lift today was truly @9 then based on my calculations he'd be leaving some on the table with a 455lbs pull! :D


I used to work up like PB wrote up there. I found that when I did that it would take me too long on the fatigue drop sets to actually hit the level of fatigue I wanted. That is when Mike had me institute the @7 and @8 sets as I worked up to get more volume before the top set. I found this has helped me in a couple of ways 1) The @7 and @8 let me hone my technique a bit. 2) My work capacity has increased no doubt.

I wouldn't say either way is right or wrong, it would (as usual), depend on your situation and goals. Especially with the deadlift (I know some people like the singles approach). :)
 
rob112 said:
Thanks PB! Also hitting me with some good knowledge. That's the idea behind what I was thinking today. This week has no drop sets, but next week I will be getting them in.
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Well, I am cautious since I know you got some other irons in the fire and some good knowledge for the full routine here. SO take it with a grain of salt and you can always make those changes at later dates, since I think you might be at this for a while ;-)
Keep in mind too, that you will most likely always have a point "somewhere" that you may find it being tougher or sticky, no matter how strong you get. I would just guess, it would be an area with the worst body leverages for a person. Mine is the transition in and around where I go just below then up over the knees.

Again, strong lifting...!
 
Sean1332 said:
Ever think about widening that stance out a bit on the box squat? IMO, I'd take advantage of those to build up the PC.
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You know what, ill try that out next time...maybe just use a slightly thicker pad at first if depth is an issue. Plus, since I brought my stance in a little I really don't do anything wide stance anymore. I'll give it a go. Thanks for the idea squatalotpcus :D
 
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Cressey article. Took me about 10 minutes to see my traps and lats get way to involved when trying to rotate my shoulders. Tony G also did another Core article on there as well.
 
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Holy **** the first stretch in this was great. The video is for arms/shoulder mobility in the squat. Throwing it up in case anyone else has an issue here.

Edit: will test out in Saturday
 
Rob you keep this up and you might have a shot at taking Sean's title of most limber man on AM.

You one month from today:


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Haha all I do is just to try and be with the least pain/injury. Sean has me beat hands down...have you seen his squats/sumos!? Lol
 
Ohhh I ain't limber. I just struggle to make myself able to be in a good position for a duration of squats/deads so it's not TOO painful
 
Rob I got a half size smaller on the shoes. They fit perfect. I like em a lot now. DMax is getting the twice-worn ones that were too big.
 
Sean1332 said:
Rob I got a half size smaller on the shoes. They fit perfect. I like em a lot now. DMax is getting the twice-worn ones that were too big.
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Ah man! Good to be DMax haha. That's very cool. I have a feeling that they would be awesome for someone who gets wide(even if just for sumo since I know you use a heel). The grip on them is awesome.
 
Competition Squat x 5@9 4-6%Fatigue
Competition Bench x 5@9 4-6%Fatigue
Primary Bench Supplement x 8@8-9(Repeats)

Comp Squat
+Box
Bar x 10
135 x 8
185 x 5
225 x 4
-Box
255 x 3
+Belt
275 x 2
+Wraps
300 x 5 @7
325 x 5@8
340 x 5@9 taped. Looks pretty dam good IMO. In a mono I may set the bar a half hole worth higher. Hard to get vertical with wraps.
320 x 5@9

Comp Bench
Bar(55) X 10
105 X 8
145 X 5
195 X 5@7
225 X 5@8
235 X 5 @10...This was completely a form issue and not exactly 5 bc I think my ass lifted. I lost tightness on rep one as you will see, and just made the set way harder than it needed to be due to left arm. I still think I picked correct and it should have been a 9.
225 x 5@9 Redemption set. I just said **** it and moved the weight down faster and was actually able to stay tight and this was a legit 9. This is a lot of volume up here for me. Wish I taped this one.

OHP
85 x 8@8, 8.5, 9

And done. This took me longer than I like. Probably like 2.15 hours. I will say the arm felt good on squats and much better than it ever would have before on a comp bench after heavy squats. I am very happy with this session. I also, not purposely, fatigue fast. It's like 1 drop and I am done. Gotta get that work capacity up. I am very happy with this session.

Squat
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Bench
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Fast forward if some bc I was taping so it has a full set up on both.

Thanks fellas! have a good weekend!
 
Vids looked good; hard to tell if your ass came up or not, but man it's not easy to lift it with your knees that far below your centerline. I'd be inclined to say it stayed on just for that reason.

Good work.
 
Nice work rob the squats looked real nice.
 
Swanson52 said:
Vids looked good; hard to tell if your ass came up or not, but man it's not easy to lift it with your knees that far below your centerline. I'd be inclined to say it stayed on just for that reason.

Good work.
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Interesting point. Hard to tell. I wish I didn't muff the first rep and make it that hard lol.

Thanks big guy
 
Nice squating/benching man. I don't think your butt lifted.. As was said before where your feet are set relative to your hip makes it pretty hard to lift.
 
Hey Rob apparently I have to grow up sooner then I thought, do u have the article saved about rpe stuff u are doing the crew goes off feel so got to learn to gage better
 
Duramaxhd said:
Hey Rob apparently I have to grow up sooner then I thought, do u have the article saved about rpe stuff u are doing the crew goes off feel so got to learn to gage better
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If you scroll back Bolt posted a real good RPE chart.

It's basically
9-1 more in the tank if I had to
8-2 to 4 in the tank
9.5-maybe 1
8.5-maybe 2
7-maximal force applied to move fast
10-is a max of course

Edit: and like 6 is speed, and below is basically like warm up. I generally have been looking for the 7-10 range though
 
Duramaxhd said:
Hope I can dial it in 5-3-1 has apparently done wonders for me I'm afraid to change
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Just do 5/3/1 and then just start taking not of how hard the sets are. It's a process to get used to. One cool thing early on about being around veteran lifters is they can call help call it. Like you could think it was so hard and another guy says "you had 3 more" etc
 
Yeah lifting is so mental man.. Often I'm like "I barely got that rep" but then I watch it on video and the speed was still relatively quick, and I obviously had more in the tank.
 
Comp Dead
135 x 5
225 x 3
275 x 3
315 x 3
365 x 2 @7
+Belt
405 x 3 @9 Super Slow. Panned on this being 5@9

SSB Pause Squat
90 x 3
140 x 3
180 x 3 @7-7.5
230 x 3 @9 dying out
215 x 3 @8

Sling Shot Bench
up to 225 x 7@ 7RPE. easy as **** at top, still not recovered at bottom(although ROM was good)

Decided to do band stuff for blood flow and called it. I obviously wasn't recovered enough from Saturday, and oddly it was hard to tell physically until the weights got heavier, but it was obvious from a mental standpoint I wasn't there from the jump. I also got horrible sleep...two nights ago so I know I'm not recovered. In hindsight this would have been great for a conditioning day to get me ready bc I can get to the gym the next two days. Still learning. This was just a mistake on my part. I am not too worried bc I got two of the comp lifts in on saturday, and that went great, and even though I had a bad pulling day feeling wise I can get 405 for a triple on a bad day. Definitely conditioning tomorrow, and then possibly a bodybuilding day(assistance and secondary stuff volume style) and just get ready for Saturday. I'll adjust accordingly.
 
4/17/14

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Wide(r) Stance SSB Box Squats
90 x 5
180 x 5
230 x 5
+Belt
250 x 5@7
270 x 5@8
290 x 5@9
275 x 5@9
This actually killed my upper back toward the end. Thanks Sean!

Swiss Bar OHP
25 x 10
45 x 10
75 x 8
95 x 8@8
115 x [email protected], [email protected],5@10
it was the upper portion was dying out

Pendlay Rows
135 x 5@7
185 x 3@8, 8.5(4sets at this feel),@9

Then I finished with some RC stuff like those...bradford presses? and ropes and side/front raises. All very light. Goal was a hard workout that left the sore arm alone and mission was a success. Felt great. Unfortunately I don't know if I will be able to go Saturday. I'm hoping I can. We shall see.
 
It works now. A dam 5 Finger Death Punch song was causing issue so I removed it. Soulfly and Fear Factory don't care! haha
 
Skwatttzzz!


+Box
Bar x 10
135 x 10
185 x 10
225 x 5
-box
+belt
275 x 3
Blew out boxers, dat depth
+wraps
315 x 3@7
350 x 3@8
365 x 3@9
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Most I've walked out. Weakness shows at 3rd rep. You can hear Even say "knees out" on the way up.
345 x 3@9
Explosion lost

Bench w/chains
Bar x 10
135 x 10
135 +55lbs of chains each side (about 45-50 at top) x 8@8, @8.5, 9.5
Triceps dying out.

All I had time for. I do not know how to get knee wrap sessions in quicker. This is why I work off of priorities for the day and week. Feel like I have a good plan now. Heavy comp squat once a week, SSB bar the other days to rest the shoulder/elbow. Comp bench once, top end and OHP the other days for rest as well.

A de ba de ba de ba dats all phollks!
 
Sean1332 said:
Yeah the wraps tend to tack on some time for sure. Good session nonetheless. Shoes benching with chain?
Click to expand...

Like which shoes? My Rebox. I like it a lot, granted, I can get totally flat footed benching now, which I feel stronger with. If I couldn't get flat if say I see a raised heel being helpful.
 
Lmao yea, I lost it. Second time this has happened, and I am happy it's just the boxers lol
 
Damn, finishing the reps with no support from blown out boxers. Impressive. Also, PR walkouts should definitely be noted and I hate heavy ass walkouts.

I, too, have not found a way to make knee wrap days go any faster. You can go through a geared no wraps session faster than you can go wraps no gear.
 
herderdude said:
Damn, finishing the reps with no support from blown out boxers. Impressive. Also, PR walkouts should definitely be noted and I hate heavy ass walkouts.

I, too, have not found a way to make knee wrap days go any faster. You can go through a geared no wraps session faster than you can go wraps no gear.
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Yea it is so freaking time consuming! Yea walking out is a different ball game IMO. I say this a lot but IMO monolift is equivalent to a bench hand off.


Comp Deadzzzz!


But Swiss OHP supersets with back extensions first!
25 x 10
75 x 6
95 x 5@7
115 x 5@8, 8.5, 9.5

Comp pull
135 x 8
225 x 5
315 x 3quick as ****. Gonna be a good day
+belt
365 x [email protected]
405 x 3@8
425 x [email protected] can't 100% guarantee lockout, like 90% think I could have grinder one. PR. Held last rep at top.
405 x 3@9

Pendlay Row
115 x 5
165 x 5@8, 8, 8.5, 9

Close grip cable row
Did 90 x 15 x 4sets. Last set was a ball buster to finish. Dem pumps!

Be in North Jersey on work so no workouts until Friday, which may depending in feel will either be comp bench or GPP.

Also, was gonna do secondary dead, but I was a little worn, so I didn't and did upper back. I'm digging this auto regulation...when I make the right calls! Haha

Sorry no vids guys
 
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