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

Sick PR! Impressive. :D
 
Thanks Sean and Bolt! And I am definitely not a jersey boy myself Sean lol. ****ing stupid circle roads and traffic is radick! Haha
 
Back from business. Went to the gym. From all the driving and sitting I felt a little tight in the lb and I am actually still a little sore in the upper back. So, I decided to do core and conditioning to get me back into position for a successful bench session tomorrow. I made an audible boys and girls.

Prowler push variants back and forth about 5-6 minutes
3 battle rope burnouts with switching variations
Cable crunches 150 x 3 x 10
Wood chop(3 variants)-70 x 3 x 10es
Dead bugs/moving one limb at a time planks aka AZ planks aka 3 point planks superset for 3 sets through to failure
Elliptical 3 sprints and then about 5 minute cool off

Short, sweet, and to the point. I'll be catching up on everyone's logs shortly. Stay classy you cheeky bastards :D
 
Comp Bench

Bar x 10, 8
105 x 8, 5
145 x 8, 3
165 x 3, 3
195 x 3
215 x 3@7
235 x 3@8
250 x [email protected] would be a 1rep touch and go PR let alone a comp pause triple!!!!
+ridiculous 3 second pause sets from Evan
225 x 4@8,@9.5@10

Cambered Bar Box Squats(yea I stole that from you Sean lol)
Bar +90 x 5
Same weight x 3 x 10

Curl variants(regular/hammer/forearm)
30's x 10, 8, 10 each arm

And done. Best bench session of my life. Long pauses were super hard...on my legs! Haha probably just found my opener. Also, found out I over tuck and it was really noticeable by Evan with the hand off view. Wonder if that is issue. Ordered gangsta wraps and three bottles of nose torque. Sorry no videos.

That's all I got. Have a great weekend everyone!
 
Sean1332 said:
Duuuuude your bench is growin fast!!!

How was that cambered bar?
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Thanks Sean. I had no idea here I would get today. I'm starting to not hate the bench like I used to. It went from hate to respect haha.

I don't know if I do it right. Is it supposed to feel like it wants to fall off your back? That said I liked how I felt like I had to get my core super tight. Definitely a nice change of pace.
 
You gotta find a good spot to hold it. I can't hold it like a normal squat bar. I retract super hard and grab as high as I can on the cambered portion of the bar. The other guy I lifted with holds where the weights stack. It's a shifty bar..lol
 
Lol it is shifty. My first rep, first set I lost balance a little and was like "I better get even freaking tighter."
 
Damn dude that awesome. Sick lifting man.
 
Thanks guys. I appreciate the support. It was literally my best bench session to date so I am super stoked. This lift used to take ridiculous amounts of time to progress compared to the other lifts.
 
Day one of TRAC tells me I am moderately fatigued, my recovery is high, but my stress is also pretty high(makes sense with 3 big triples this week). Mix that together and I should continue training as normal. Afternoon session today boys.

Gangsta Wraps and 3 bottles of nose torque should be here today! Noice
 
rob112 said:
Day one of TRAC tells me I am moderately fatigued, my recovery is high, but my stress is also pretty high(makes sense with 3 big triples this week). Mix that together and I should continue training as normal. Afternoon session today boys.

Gangsta Wraps and 3 bottles of nose torque should be here today! Noice
Click to expand...

Give TRAC a week or two to "get to know you". It takes a bit to stabilize. For the first week I wouldn't worry about adjusting lifts to what it says as it figures things out, since it is more about trends and less about single acute measurements.
 
Comp Squat
+box
Bar x 10
135 x 10
185 x 8
225 x 5
-box +belt
275 x 2
+wraps
315 x 4@8
345 x [email protected]
360 x 4@9
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Paused SSB(beltless)
180 x 3@7
200 x 3@8,@8.5,@9

Bench w/chains
Bar + about 85lb chain x 10
135 + about 85 at top x 8, 5, 5, 5, 10
Still a little beat up so took this light and fast.

This still takes entirely too long with wraps. Especially the Kraits as I have to roll them up tight before wrapping. I think these wraps may work as long as I drop drop fast and don't take time feeling them out on the way down. The taped last set worked a little better then the previous because I was taking advantage of the wraps.
 
GPP and Core

Prowler
Lost count on times back and forth. Ten minutes straight with about 10 variants ranging from stretching motions, push, pull, upper body dominant with rope, etc.

Cable crunch
150 x 15, 15, 10, 10

Wood chop(wide stance/close stance/lunge stance)
70 x 3 x 12es

Dead bugs/plank variants
4 times to brutal lol

Elliptical cool off for 5-6 minutes

EliteFTS band series(30-35 reps each movement)
Super D with a sprinkle of supple Lep in left shoulder

Done. Feel like vomiting a little, so there is that. I also like these days a lot. I will try to be active on most off days so long as it doesn't effect recovery negatively. Body was kind of wrecked from squats, but feels functional now.
 
Putting in some solid work & Great benching back there!
 
OHP
Bar x 12
65 x 8
85 x 5
95 x 5
115 x 5@8, 8, 9
Triceps are the weakness. Strong off the clavicle even on last rep.

Deadlift
135 x 5
225 x 4
315 x 4
365 x 4@8
385 x 4@9
365 x 4@9
Just not my day is all. Felt very recovered everywhere except hamstrings still a little sore. But still, nothing heavy, just slow and kinda weak grip today for whatever reason. This seems to happen on deads every 3-4 weeks. I will look for a pattern after the comp and maybe cycle in a deadlift assistance day or something.

Tried to go in to some SLDL and again, just weird today even at 225. So I did some reverse hyper and called it. Even though not a great session I got my 2 priorities done and will just regroup tomorrow.
 
It's cool how u seem really dialed in with your body and what's going on with it even on an off day u seem to do well
 
Duramaxhd said:
It's cool how u seem really dialed in with your body and what's going on with it even on an off day u seem to do well
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Thanks DMax! Trying to get it dialed in on what works and what doesn't for me. I thought I'd be around 405 today, wasn't there so I didn't force it. I'm a gentleman :D
 
Nice work, Bobbay. You're deadlift has made great improvements, one less than stellar day doesn't mean ****. Deadlifts, to me, have the largest reduction in weight if I'm having a bad day. I remember when my deadlift was 500 and on a bad day I couldn't pull 455. So, 20# isn't too bad...perspective.

Keep training smart man.
 
CincyKiller45 said:
Nice work, Bobbay. You're deadlift has made great improvements, one less than stellar day doesn't mean ****. Deadlifts, to me, have the largest reduction in weight if I'm having a bad day. I remember when my deadlift was 500 and on a bad day I couldn't pull 455. So, 20# isn't too bad...perspective.

Keep training smart man.
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Good call. Thanks man. And did you say that in a king of the hill voice?
 
PaulBlack said:
Good work going on here bigshot...!
Those squats are looking pretty mean dude
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I wanna break the four hundo mark in June! Thanks!




Everyone, if you have time, Jim Wendler on Mark Bell's Powercast. Great stuff!

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I totally agree - my deadlift definitely takes the biggest hit when I'm feeling off. Still not a bad day though -
 
Get out there and go +20 next time.


Also nose tork = motivation in a bottle. Turns off days into PRs.
 
So another blah ish day. I think a deload type week is in order. I hit some big PRs in the last two weeks and I think it is taking a toll on me. Once again, I felt pretty recovered but the weights just weren't moving fast and I had a lot of trouble staying tight. I'm not down about it or anything, just surprised I didn't see more indicators of this coming.

Benched up to 235 for 3(should have been a 4) then dropped down and tried to get speed to no avail. So I did something different...tons of upper back rowing movements. Not gonna make you guys read them all. I need opinions, but I will put them in the next post so it is not part of this wall of text.
 
I have five weeks until the meet. What do you guys think

5-deload GPP and bodybuilding style. No barbell hard triples and stuff
4-work up to a hard 3(3@RPE9)
3-work up to a hard 2(2@RPE9)
2-solidify openers(maybe hit openers for some doubles or something)
1-day one do warmup weight only on all three lifts and then nothing until the meet.

What do you guys think?
 
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