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

Nice work rob that look very easy for u no doubt u got that 475... Looks like I'm going to have stop taking time off to keep up with u bro
 
Duramaxhd said:
Nice work rob that look very easy for u no doubt u got that 475... Looks like I'm going to have stop taking time off to keep up with u bro
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Just put an extra 5 on there Saturday ;)

That's my last heavy pull before the comp aside from openers. You have have a few weeks to top me...then the comp skinny :D
 
I like the plan....things looking good in here. :cool:
 
Heck yeah man - you got that!


Sorry, I'm sure I missed it, but when's your meet?
 
Worked up to second attempt area squats in monolift. Got up to 400lbs(GR...thanks Tate). Wish I had video but the wife was working the mono and someone was flipping tires where I set up the phone.

It was easy down, easy half way up, really hard like it wanted me to turtle but I didn't let the upper back budge. It was and RPE or like 9.75. I couldn't double it but I feel with adrenaline, a week off with mobility, nose torque, I am good for 415-425.

If I am feeling good my second squat plan is 375/400/425 about. I will have an idea but base off of bar speed an RPE at comp.

After I did
GHR
1 arm rows
Face pulls
Cressy reverse lunge to 1 leg RDL
Ran the rack with curls
Cup pours

Getting pumped!
 
450/300/500?


Is it meet time yet!?

I wish I was ready for one.
 
rob112 said:
I'm not too far from that at this time but realistically not this meet. It's June 8
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I think you could if you peak well. You'll surprise yourself at your meet I think. Maybe not quite there but I believe you could hit 1200.
 
Stick to the plan, Rob. If you go 9/9 on your conservative plan, you're looking at 200lbs on your total in exactly one year of competing. That's nothing to sneeze at. There's always next meet to grab up 1200.
 
I agree with Justin. Unless you're really feeling amazing, then tack on 5 or 10 lbs. otherwise stick to the game plan.
 
Thanks fellas. That's my thought exactly. I plan on doing this for a long time so I am not in a rush here. I'd rather give myself a good chance of going 9/9 then go for numbers that seem unrealistic.
 
Was benching today and the one guy pointed out some flaws in my technique. It was very helpful, but being as I am training this week and next and done I won't get to do it much. After the comp I will start light and reevaluate.

Basically he made the point of when your bar is set at the start correctly it can feel almost weightless as it is a perfect line from your shoulder/elbow/wrist, therefor the bone strength is enough to hold the weight. If it moves a couple inches to the belly the shoulders work harder than they have to to stop from falling forward, if too far back then the lats work too hard to keep it from falling into the rack. Then he showed how and why I over tuck and the bottom portion of the movement can be hard. If I tuck too hard then my elbow isn't in a straight line and the joint isn't open enough to move in that path freely and quite frankly the shoulder muscles are taken out of the movement. Not tucked enough obviously would be the old fashioned body builder bench that puts too much stress on the shoulder.

It was a moment in the gym that I wish I had taped bc the demonstration was great. The guy is a 400lb+ raw bencher as well. My favorite quote he had of me was "235 went down like 315 and up like 135."

That's all for today guys. Just did some work with bench to my opener and then body building stuff and I tried that one move Rodja made with the reverse band bench row. Good stuff.
 
Might even be worth practicing with 135 each time you're in the gym to see if you can make that improvement by meet day. I feel like my form isn't where it needs to be at the moment. I'm going to watch So You Think You Can Bench tonight and see if I can't cheat a couple pounds up on Saturday.
 
herderdude said:
Might even be worth practicing with 135 each time you're in the gym to see if you can make that improvement by meet day. I feel like my form isn't where it needs to be at the moment. I'm going to watch So You Think You Can Bench tonight and see if I can't cheat a couple pounds up on Saturday.
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Not a bad idea. I messed with it after the opener and could feel that spot he was talking about where it is almost weightless.

I gotta watch that again. Great series. That LTT Seminar about assistance training was phenomenal, also.
 
rob112 said:
Not a bad idea. I messed with it after the opener and could feel that spot he was talking about where it is almost weightless.

I gotta watch that again. Great series. That LTT Seminar about assistance training was phenomenal, also.
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I have to shove most people I hand off for, because they don't know where they need it. I also have to pull most of my handoffs lower since most people aren't used to handing off low enough. It changes depending on the arch, too. I prefer to pull it almost too low myself and then let it drift back to where it needs to be.

It's even more important in my new shirt. If I don't get my handoff very low, I can't even enter the proper groove.
 
I was told that I've been fighting the bar on the way out told me just to let them get it where it needs to be the set my lats and go.. I know just what you are talking about where it feels weightless but still have trouble finding it every time but I'm am starting to understand the lat thing now and can feel it
 
herderdude said:
I have to shove most people I hand off for, because they don't know where they need it. I also have to pull most of my handoffs lower since most people aren't used to handing off low enough. It changes depending on the arch, too. I prefer to pull it almost too low myself and then let it drift back to where it needs to be.

It's even more important in my new shirt. If I don't get my handoff very low, I can't even enter the proper groove.
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Good to be getting hand offs from you then as the feeling of the correct spot seems to help greatly with bar path. I notice the bar path or second and third reps feel much more natural as I am starting from my natural end position.
 
Duramaxhd said:
I was told that I've been fighting the bar on the way out told me just to let them get it where it needs to be the set my lats and go.. I know just what you are talking about where it feels weightless but still have trouble finding it every time but I'm am starting to understand the lat thing now and can feel it
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Yea I actually got a similar thing said to me after a hand off last week. It was like the guy knew it was gonna be hard from the way I took the lift off.
 
Just a little technique and pump sesh today. Did about 20 setups on the bench today. Super uncomfortable getting in that position over and over. Didn't go higher than 155 bc I was really just doing technique.

Then did
-Swiss OHP and did sets of 95 until a 5 rep a 9RPE
-meadows rows
-reverse fly
-side raises
-grenade attachment tricep pull downs/DB curls with slow controlled reps/elevated push-ups

Not exactly logging what I am doing exactly and I apologize for making this boring but really my only goal is feeling good and confidence.

Deadlift opener tomorrow and other openers next week. Then I'll likely just do a meet day where I work up to last warm up in all three lifts beginning of meet week and then time for the good stuff. Can't weight! See what I did?
 
Duramaxhd said:
I just find it interesting to see how your handling Pre meet workouts
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TBH I kind of botched my plan around week 6(out) or so as my plan didn't go as I had hoped exactly bc I was running myself into the ground. I didn't manage my stress properly. With a couple of weeks I highly doubt I could get stronger, so my goal is to be confident in openers, be feeling good physically, and not run down mentally.

I already have ideas for when I get back to it bc a lot of stuff in training did go good, but some bad and I want to learn from that. Just another step in the process of knowing what I need.
 
Is that the deal? I'm cooking it now but it looks almost identical to my long grain white rice. I noticed a lot of peeps I follow on Instagram eat it so I thought maybe healthier or something lol
 
It's magic and named after a Disney princess. Can you say gainz?
 
Worked up to deadlift opener as I would at the comp. 425 went up nice, especially since pulling heavy last week. Only minor thing was left hammy got a little tight, but I have time to work on it.

Then
-GHR(15 rep range)
-reverse lunge to 1 leg RDL(30's)
-kettle bell hip tosses(15 rep range)
-ran the rack with curls with the wife

Only pulls left is up to last warm up.


MOBILITY SIDE NOTE
-I don't roll/mash/or banded distract on warmups UNLESS I need help with a range of motion
-continue hitting the area I am going to work the night before(IE wall squat and couch stretch night before squats)
-extensively get blood flow to the hips and shoulders pre workout(prowler stretches before lower body)
-focus on the best explosion I can get on warm up sets without compromising form

This has been working great lately. Instead of trying to restore motion day of I am already activating my muscles. Just wanted to share since I feel it is helping. Nothing ground breaking though.
 
Good stuff. I need to get some focus on my mobility again. I'm doing it but I could do better.
 
CountryLiftin said:
Good stuff. I need to get some focus on my mobility again. I'm doing it but I could do better.
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You know, my time to do mobility has gotten to be less and less so I was kind of forced to try and leave some things out and, although not perfect, I've learned to focus on what needs it most and move on, or do what I am working the next day.
 
That's what I basically do. My warm ups are most important and stretching after. I focus a lot on my spine. My shoulder region is all kinds of strange and really needs some rest and work done. I skimped on my t spine and hip stuff last night and it showed on my squats, couldn't keep my chest up in the hole.
 
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