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

Just did some bodybuilding type stuff today. Left bicep/forearm started to throb. It is 100% my squat position.

Gonna look into the chiro affiliated with my gym. He does graston/estim/adjustments/etc.

That's all folks!
 
Man I want to try that graston badly just to see I also need a chrio too my insurance pays for it so I don't know why I don't
 
Duramaxhd said:
Man I want to try that graston badly just to see I also need a chrio too my insurance pays for it so I don't know why I don't
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We gotta take care of ourselves.

I am very...careful with my money(or cheap lol) and I hate the idea of paying for it, but the idea of not lifting is much scarier haha
 
rob112 said:
I don't know what that is but when I inquire I'll ask if he has lasers lol
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There's cold and hot laser, my understanding is hot laser activates cellular activity and increasing mitochondria activity.
 
My mom had used cold lasers for a rotator cuff injury. A lot of sports teams are using them too. I don't know what my chiro has, I'll ask, but basically he points it at me, and my muscles fire better.

Example: I'm on my back, leg up, he pushes down while I resist, and it drops. Points the laser at my hip flexors for a few seconds and tests it again, and it resists.

He uses it in my hips and shoulders each time. Definetly interesting stuff. Good links you posted.
 
pew pew pew
 
Squat

Compound 1 5% Fatigue
+Box
Bar x 5
135 x 5
185 x 3
225 x 3
-box
+belt
275 x 3
275 x 3
275 x 3
275 x 3
+Pause
275 x 3@8
295 x [email protected]
280 x 3@9
-pause
225 x 8
-belt
135 x 8

Compound 2 5% Fatigue
Rack Pulls about 2 inches below Knee
225 x 5
+belt
315 x 3
375 x 3@8
405 x 3@9
385 x 3@9

Conditoning Supplement
A. BSS +20lb Chain x 8el
B. GHR +Red Band x 10
3 sets through

Assistance
Burdick Shoulder Rehab/Prehab

Notes
-I kind of put some extra on here in case you haven't noticed how my workouts are set up. I know I don't have an exact program but there is a very definite plan, and it will get more precise once I get set up for Autumn Apocalypse Meet.
-275 was just a weight where I was working hard on my set up. Today didn't make the shoulder/elbow any sorer and I felt way way tighter. My arms and in more and I get to position, and then try to spread the bar apart getting a huge pump in the lats. I could feel blood rushing to my face hard core in the hole.
-I hate rack pulls. Getting the bar to move sucks. Doesn't help that we use an old ass ****ty bent bar for rack pulls(obviously to not damage more bars). Still felt that...hard to explain, almost hot feeling in the hamstring. Still working on it, but wasn't bad enough to mess me up at all.
-Stimul8 makes me sweet my nuts off.
 
rob112 said:
-I hate rack pulls. Getting the bar to move sucks.
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Just a suggestion,

Yeah, the first times I started using them, I did not really get what Louie meant by separating the bar from the pins. Reps are not much fun either on those if one is of course pausing them.
Something else you can try, to ease in, is just block pulls, (sit the plates up on blocks) that way you get the sticky part trained, use less ROM overall so as to not bash the low back too much, and get the flex back in the bar at the start. Switch off block pulls with pin pulls!?!?

BTW, nice W/O and some volume there Bigshot...!
 
I know if I don't squeeze the bar as hard as humanly possible and stay tight and explode up it isnt moving

Edit :good work
 
PaulBlack said:
Just a suggestion,

Yeah, the first times I started using them, I did not really get what Louie meant by separating the bar from the pins. Reps are not much fun either on those if one is of course pausing them.
Something else you can try, to ease in, is just block pulls, (sit the plates up on blocks) that way you get the sticky part trained, use less ROM overall so as to not bash the low back too much, and get the flex back in the bar at the start. Switch off block pulls with pin pulls!?!?

BTW, nice W/O and some volume there Bigshot...!
Click to expand...

Good advice. I should have set up mats. I originally planned on deadlifting...just so happens to have been deadlift at my gym lol. Thanks PB
 
Duramaxhd said:
I need to take a stim break nothing works on me unless I take a lot of it, plus in need one with a good profile
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same here. Haven't had one for about 2 months now. Workouts haven't been affected too much, other than slightly less stamina. Heat may be to blame tho
 
So rob I was taking to my brother in law he just had surgery on his shoulder (8 anchors put in) and he told me the therapist uses a cold lazer on his scar and he said it kills the pain for about 15 mins then comes right back
 
Duramaxhd said:
So rob I was taking to my brother in law he just had surgery on his shoulder (8 anchors put in) and he told me the therapist uses a cold lazer on his scar and he said it kills the pain for about 15 mins then comes right back
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I think the possible benefits is not from dissipation of pain, but the possibility of increasing cellular activity to allow the body to itself.

That said I believe there are different types of lasers and I don't have enough knowledge to know what is what. Unfortunately the only way to test your brother, in my opinion alone of course, is if he had two bad shoulders; then watch to see if the shoulder with laser treatment heals faster.

Sounds like his shoulder is pretty jacked though, hope he has a speedy recovery man.
 
Duramaxhd said:
I need to take a stim break nothing works on me unless I take a lot of it, plus in need one with a good profile
Click to expand...

I've read about Benadryl helping to clear things out faster when taking a stim break (I'm obviously no scientist...)

I'm not a heavy stim junky to begin with, but I really did like the White Flood Reborn when I logged it recently - That's the next tub I'm buying once I clear a bunch of crap out of the cabinet
 
Keep it simple with pre-training aids:
EC(Y)
Choline

Throw in some Agmatine, GMS, nitrates, rhodiola, etc. for some extra endurance.
 
Bench

Bar x 8
135 x 5
135 x 5
155 x 5
185 x 5
+lilly pause with a counted 1mississippi, 2 mississippi, 3 from another gym memeber
205 x 3 @7
215 x 3 @8
225 x 3 @9(left arm kind of beat still, otherwise I think I have another 10lbs on this day)
210 x 2@10-left glute started to like spasm. Freaking weird. Maybe a little dehydrated from the heat. I have been getting calf cramps lately, too. Failed 3rd rep.

Pendlay Row
90 x 5
135 x 5
155 x 5 @7
185 x 5 @8
185 x 5 @8.5
185 x 5 @9(rated this on not able to be explosive on last two reps)

Burdick Pre/rehab
45 x 1 go through
55 x 1 go through
70 x 1 go through, little bit less total reps

About a hundred something tricep extensions with an orange band

-Sorry I forgot videos again like a stupid ass. I will get them going again.
-Very happy with the day, especially with the left bicep/forearm not 100%
-Little less on the movements after bench as my arm was a little throbby. Not bad, but didn't want to make it bad.
-found out while mashing last night that it isn't a hamstring muscle that is sore, it is one of the inner thigh muscles. I've been attacking the wrong thing.
 
LizKing531 said:
I've read about Benadryl helping to clear things out faster when taking a stim break (I'm obviously no scientist...)

I'm not a heavy stim junky to begin with, but I really did like the White Flood Reborn when I logged it recently - That's the next tub I'm buying once I clear a bunch of crap out of the cabinet
Click to expand...

Pretty sure that came about as a trend from clen use, and ketotifen for beta 2 receptor upregulation
 
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It's this mindset that got me liking Brandon Lilly in the first place. Great stuff. Just passing along in the rare case some of you guys aren't already subscribed lol
 
Deads

1st time since comp
135 x 5
225 x 5
315 x 3
375 x 2
405 x 2@8
425 x 1@10
Just way too slow off the floor. Still okay since I haven't pulled in awhile. Also, gonna get hammy bands. Tried one today and it helped my issue big time.

Cambered Yoke Bar Box Squats
Bar x 3
160 x 3
210 x 5
230 x 3
250 x 3
270 x 3@8
300 x [email protected]

A. GHR + Red x 10
B. Burdick Rows
3 sets

A. Burdick Fly/Press Combo 20's
B. Reverse lunge to 1 leg RDL w/20's
3 sets

Ran the rack with curl variants from 40's down to 15's in 5lb incriments
Side Raises from 20's to 12's

That's all fellas. Nothing to big today.

Supplement
Won a promo from Lecheek and Genomyx and the test booster has my libido up...I know you guys wanted to know lol. Also, Stimul8 and NOxygen is pretty freaking sweat. Sweaty pumps yall.
 
Funny you mention it, I was just wondering the other day how your libido was doing!
 
Little note, going for the 198 class this meet. Been around 208-210 lately. That's all.
 
Bench
Bar x 8
Bar x 2 x 5
95 x 2 x 5
135 x 2 x 5
155 x 5
155 x 3
185 x 3
+pause
205 x [email protected]
205 x 3@8
205 x [email protected](taped)
Only reason I didn't go higher is no hand off. Kind of sucks that I am so dependent on a hand off. Changes my performance by 20lbs or so.
To the collars wide pause
135 x 5
135 x 3
95 x 2 x 7
95 x 5

Swiss OHP
25 x 8
25 x 5
75 x 5
95 x 5@8
105 x 1 light headed as ****
105 x [email protected]
75 x 8

A. Burdick pull downs 45plate
B. meadows rows 35
C. Orange band extensions
4 times through to failing points
Lats felt asploded

Rotator bar? Not sure name
Curl forearm/hammer/normal w/20lbs on bar
5/5/5 x 2
5/5/3 x 1

Nice swole sesh. Gotta get in later on bench days if I am off work because people came that could help right when I finished bench. As you could see the guy in the background had a torn bicep so I don't want to ask...even though he has been doing it 1 armed with clients lol

Just a decent day.

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Any form critiques are welcomed. I know it is a **** weight to tell, but hey, if you see anything let me know.
 
Nice rob don't sweat the little stuff u still got good work in sometimes I think we are spoiled with hand off and no walkouts after I get my monolift time in and after the meet I want to go back to walking out as soon as possible
 
Rob,
On your pause bench, reps 1&2 look like you completely unloaded the weight onto your chest. I was able to notice because the bar swayed pretty significantly on rep1. In my (minimal) experience, try to stay tight in the pause and don't unload the bar on yourself. Other than that, HOLY ARCH!!! I can't do that anywhere near what some guys do, but I have short arms so it's still a short ROM.
 
Duramaxhd said:
Nice rob don't sweat the little stuff u still got good work in sometimes I think we are spoiled with hand off and no walkouts after I get my monolift time in and after the meet I want to go back to walking out as soon as possible
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I hear you in the spoiled. I stopped using the bench with the fat pad too much bc of how different it is than normal conditions at meets and such.

You know, the set before that I feel the lift out was a little better, and I think I was back further.
 
Wrivest said:
Rob,
On your pause bench, reps 1&2 look like you completely unloaded the weight onto your chest. I was able to notice because the bar swayed pretty significantly on rep1. In my (minimal) experience, try to stay tight in the pause and don't unload the bar on yourself. Other than that, HOLY ARCH!!! I can't do that anywhere near what some guys do, but I have short arms so it's still a short ROM.
Click to expand...

Good freaking call. That is a major issue I am trying to fix. Something about that last like 2inches of the motion is hard for me to stay tight. That's why all the pauses and Lilly pauses. I'm trying to attack it. It may be a mobility issue.

And that arch too some serious time to get there. As you can see by the volume today about half way through I'm like "god I hate setting up for bench" lol
 
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