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

agreed with what you and Dmax said about getting back a bit farther being easier to self unrack.. I gotta do the same thing or i lose my scaps. anything over 225 is still a bit hairy sometimes.
 
UPPER

Medium stress week. Medium fatigue percents as well as more of 4-8 reps. Also trying to do work within 20ish minutes an exercise.

Bench
Bar x 5
95 x 5
135 x 5
+40lbs at top in chains x 5
155 + chains x [email protected]
175 + chains x 5 @8.75! Or 9
Invalid Link Removed
165 + chains x 5@9
23 minutes

OHP
45 x 5
65 x 5
85 x 5
95 x 5
115 x 5@8
125 x 3@9
135 x 1.5 horse****
Plus leg cheat since I don't have the flexibility to do a legit push press lol
135 x 3@9
135 x 2.5@****er
18 minutes

A. Cage variant chins bw x 5, 4, 2 wow lol
B. supra curl bar 3 variants 5/5/5, 4/4/4, 3/3/3

A. Supra headbanger to close grip press 10/10
B. meadows row +35 x 8es
Three times through


Felt great to be back boys and girls!

Any critiques always welcome. It looks good to me, but I obviously could be missing something.

Thanks gents
 
Sean1332 said:
Supra headbanger??
Click to expand...

Haha should say supra bar headbanger. It's like a curl bar but it has handles that that are in circles that rotate. I'll take a pic of it next time. Felt better on the elbows than a normal curl bar.
 
rob112 said:
Haha should say supra bar headbanger. It's like a curl bar but it has handles that that are in circles that rotate. I'll take a pic of it next time. Felt better on the elbows than a normal curl bar.
Click to expand...

ooooo okay, I didn't know it was called that, thanks. have one here in the gym that I've never used
 
Sean1332 said:
ooooo okay, I didn't know it was called that, thanks. have one here in the gym that I've never used
Click to expand...

I just finally started using it myself. It's nice bc it has freedom of motion close to DBs. Try it out for some 3 sets of 10 swoleness
 
Hey man jw what 8.75 for an RPE means to you. I don't usually write that in on my posts online, but when I write in my journal I use .75 to mean it was like a @9 but I feel I left a few lbs on the table (could have done 5lbs for example).

That article had me going thumb-less on Push Press today. Felt pretty good. :D
 
bolt10 said:
Hey man jw what 8.75 for an RPE means to you. I don't usually write that in on my posts online, but when I write in my journal I use .75 to mean it was like a @9 but I feel I left a few lbs on the table (could have done 5lbs for example).

That article had me going thumb-less on Push Press today. Felt pretty good. :D
Click to expand...

Very similar. It was something that had that ever slight pause through the sticking point in the last rep but as you should, if I had a few more lbs on for that particular set it still wouldn't have been about a nine. At the same time not easy enough to be an 8. 8s dont slow down at all on last rep for me. I'm also starting to rotate my stressors. I feel like that could be key to managing DOMs as well not sticking to a comfort zone of 3 reps like an ass lol.

Not only the thumbless grip guys, but for me I also gripped too wide. Both together worked great for me...no extra strength yet lol, but was actually comfortable.
 
Duramaxhd said:
Nice looking bench big man
U like them elbow sleeve I was thinking of getting some when I get back to work
Click to expand...

I do like them. May eventually go to the reds. I feel like they help with my issues. They're only like 10 bucks a piece, too.
 
Nice work on bench and deads from what I saw man. Doing well
 
good work man! I'm a fan of most of that info on OHP,besides the thumbless grip (tried it before, just doesn't work for me). for what its wroth my grip for OHP is about an inch from the smooth. pretty much where i am on close grip bench.
 
Thanks country

capo180 said:
good work man! I'm a fan of most of that info on OHP,besides the thumbless grip (tried it before, just doesn't work for me). for what its wroth my grip for OHP is about an inch from the smooth. pretty much where i am on close grip bench.
Click to expand...

Well that is essentially where it set up for me. I close grip thumbs off the smooth. Just feels safe(said in a whisper) lol
 
Schedule has been suck, but quick updates.

7/15
Home work out
Band assisted pull-ups/banded curls with holds
Sling shot push up variants
Banded crunches
Bird dogs

7/16
Worked up to 355 w/wraps x 2 @9 no drop sets
Felt on my toes the whole time. And still some soreness on the upward portion in the groin/hamstring.
Critique welcome
No drop sets and 24minutes(stupid wraps)
Invalid Link Removed

Pause squats
275 x 2@8
275 x 2@8
275 x [email protected]
275 x 2@9
Invalid Link Removed
Ignore name, this is pauses

Tried to SLDL and felt bad so instead
Glute ham raise
Bw x 7 x 10 with about 30sec breaks

BFR leg extensions
90 x 15/15/12/10
That burn pump action.

Gotta figure this groin hammy issue out. I don't even know when the hell it happened. I'm like an old man with silky young man egg...nm lol. Body weight about 205ish...may be dropping too fast...I dunno.

Good news is I can get in my gym in Sundays now! I wanna get to a 4 day a week training again.

Thanks for reading guys.
 
355 looked pretty good man. looks like 2 inthe tank or so. nice long pause on the 275.. what are you cutting to? 198?
 
Ya wrapped squatting took me longer than I liked when I did it this week... :o

The angle changes a bit so I can't tell totally, but did you feel "less on your toes" with the pause squats? You seem to be breaking at the knee and going straight down with the hips initially on the wrapped set, but the pauses have more of a distinct hips back initially.
 
bolt10 said:
Ya wrapped squatting took me longer than I liked when I did it this week... :o

The angle changes a bit so I can't tell totally, but did you feel "less on your toes" with the pause squats? You seem to be breaking at the knee and going straight down with the hips initially on the wrapped set, but the pauses have more of a distinct hips back initially.
Click to expand...

Good call. I don't get it bc when I have the box there on warm ups I feel like a champ...I have been messing with arm position; which does cause much less discomfort now.

I need a plan of attack.
 
I agree with bolt there does appear to be two distinct patterns one leads with hip other seems to be knees perhaps your just thinking about the wrap at the moment I'm sure you'll address it thou
 
Duramaxhd said:
I agree with bolt there does appear to be two distinct patterns one leads with hip other seems to be knees perhaps your just thinking about the wrap at the moment I'm sure you'll address it thou
Click to expand...

Thanks DMax. I watched it a bunch of times and he is spot on. I can't decide if I should move the box from the start or just finish with the box to get used to sitting back with heavier weights. Decisions!
 
Perhaps a thought would be to look at why are u doing them to begin with mybe just ditch it for a bit and focus on your cues.

I've been implementing them just to teach me explode up, I like it for this more then Paused squats it may not be what it's intended for but that's what I'm getting out of it

Just something to think about bro
 
To me, wrapped and unwrapped squats are surprisingly different. Just because they're both raw doesn't mean there isn't a different approach to them. Especially pausers, where you know you're going to be in the hole awhile.

Without wraps, I need to sit back more to load up the hams, where with wraps, I want to sit down on the wraps more. That said, you should always initiate your descent at the hips, even if it's subtle.

These guys have steered you in the right direction, and keep thinking chest up and head back coming out of the hole. 24min is impressive for wrapped squatting!
 
I wish the thank button worked again. Anyways thanks DMax and Herder. You guys have some good input and I just spent time setting up the next couple weeks. Although being far out from the meet I will be squatting in wraps weekly to get better with my form.

While setting up the next couple weeks I noticed that I am aiming to high according to percentage of one rep max on the RPE chart in the manual. The feel and RPEs have been pretty correct, I've just been miss judging them. I'm judging things off of my peak of last training cycle instead of my actual 1RM from competition.

Just a little bit of improving coming.
 
Medium stress
Bench
20 minute per compound movement
4-6% stress is goal
I started putting in target weights based off of 1rm

Bench TnG
Bar x 6
95 x 5
135 x 6
155 x 6
175 x 6 @7
190 x [email protected]
Invalid Link Removed
Running out of time
180 x 6 @8.5 just due to getting sore

OHP
Bar x 6
85 x 6
95 x 6
105 x 6 @7.5
120 x 5 @10
115 x 4 @10 wtf lol
It's like presses go from butter to no dice in a single rep. Still feeling way better with new set up.

Burdick pull downs
45 x 20/20/20/20
45 x 15/15/15/14
45 x 10/10/8/8

Strict DB row
80 x 4 x 10 right arm
80 x 4 x 10 left arm

BFR curls
25lbs x 3 sets to pain holy ****
Veins were asploded!

Got a 40 cent meal at California tortilla post work out cashing in my rewards.
 
So Yea bench looked great after the first 30 sec was over and I actually focused on what u were doing and not what was in the back ground lol

OHP is like that for me as well its like your strong then not
 
Duramaxhd said:
So Yea bench looked great after the first 30 sec was over and I actually focused on what u were doing and not what was in the back ground lol

OHP is like that for me as well its like your strong then not
Click to expand...

She is actually a record holder of some sort. Not sure exactly if it is state/federation/or world. Pretty impressive. And thanks for noticing my bench lol u cheeky.

Yea OHP has been hard to gauge with RPE to this point, although I am getting closer, and it doesn't really cause much DOMs to really worry about failing since the weight just really isn't that heavy.
 
Lower Day
Medium Stress

1.5" Deficit Deadlift
135 x 4
225 x 4
275 x 4
315 x 4@7
365 x [email protected]
345 x 4@9
As you can see I started getting a little worn. 22minutes total.

SSB Box Squat
90 x 4
180 x 4
230 x [email protected]
realized I programmed 5's
270 x 5@9
255 x 5@9
25 minutes. Got caught up in convo.

BFR leg curls then extensions after short rest.

Short but I was happy. I beat my targeted weights on both exercises. Got good work in, which was great bc I have a lot going on at the moment. I took a video and like an ******* only got my knees down :(

Very happy with the workout and it felt great to be able to get in on a sunday. Back to 4 days a week!
 
So your going in with a target number to meet or exceed and a time limit as well then u rate it accordingly? Would it make more sense to set a standard rest break that way u are fully recover to properly rate the next set just a thought I had. Maybe that's is something that's addressed in the reading

Still really good work man
 
Duramaxhd said:
So your going in with a target number to meet or exceed and a time limit as well then u rate it accordingly? Would it make more sense to set a standard rest break that way u are fully recover to properly rate the next set just a thought I had. Maybe that's is something that's addressed in the reading

Still really good work man
Click to expand...

Basically, there is a chart that corresponds roughly what percentage of your max you are at based off of RPE and reps. My problem is I was going in blind before and I would say, hit something like 345 x 3 @9 and be like "wtf!?!?!?" So last week I was looking at the chart and I would see that based off of my 1RM that is actually right, it should be freaking hard haha. So it's my way of using percents in a way. After a few weeks I will average what my 1RM is in that block and pick new numbers to aim for. That is the one piece that I think was missing for me since 5/3/1. Remember in that program how if you are having a rough day you just have a number you hit and GTFO? Or if it is going good you AMRAP or joker set and have a great sesh? Well that is how I do that and add it to this program. Plus, it keeps me, a novice with autoregulation, so sort of checks and balances. I've only been doing it for a little while, but it is going great.

As for the rest, I totally here you, but the problem is I am waving my stress more than anything else so two things, having a desired time and fatigue percentage I allow myself to control that stress like I never have before, and the other thing is with fatigue percents is say I do 290 lbs at a nine, drop to 270 and go to do that to a 9RPE; there is a huge difference in the amount if time reaching that fatigue will take if I take a 10 minute break, or a 3 minute break. Now that is extreme, but it is just to make the point.

Good questions DMaX. I hope I answered them clearly.
 
I like the concept of rpe. I'm trying to figure how to approach my programming after he meet going to have a talk with the guys to see what they think..

As for the breaks I sorts get what your saying I was just thinking if u had say a standard 3 min break which I think would be enough time to recover from most sets it would help u property rate the following set. I understand the point of wanting to try to manage the stress levels

Thanks for your great insight
 
Rob is the man. I've been busy too dude so I feel your pain.
 
I think Rob is getting the instinctive part down as he goes and it looks like it is working judging by his numbers. The rpe thing, to me, seems to steer one clear of actual ME specific or "grinder" days, or can gauge quite well that overboard output that can totally eat you alive going week after week, especially on the comp lifts.
 
PaulBlack said:
I think Rob is getting the instinctive part down as he goes and it looks like it is working judging by his numbers. The rpe thing, to me, seems to steer one clear of actual ME specific or "grinder" days, or can gauge quite well that overboard output that can totally eat you alive going week after week, especially on the comp lifts.
Click to expand...

Thank you for the kind words PB. And good insight as usual
 
Upper

Lilly Pause x4@9 4-6% fatigue
Bar x 4
95 x 3
135 x 4
155 x 4
185 x [email protected]
210 x [email protected]
Invalid Link Removed
No spot or would have went a little higher
200 x 4@9 bad set up this time and was harder than it should have been

OHP 8@9-8@10
45 x 8
65 x 8
85 x 8
95 x 8 @8.5
95 x 8 @9
95 x [email protected]
Little weaker than I wanted here, but got in some nice reppage

Burdick pull down x 2
BFR head bangers
BFR curls
Both with supra curl bar

Done whole workout, including warm up in an hour and 5 min.

Next session is going to suck balls. Comp squats x 4@9 and comp deads x 5@9. Both with 4-6% fatigue. Why did I program this!? Haha
 
Nice work on the pauses....but you crazy for that next workout you have planned haha
 
bolt10 said:
Nice work on the pauses....but you crazy for that next workout you have planned haha
Click to expand...

Reread my book! The deadlift is with chains. I did account some for how it would suck by making it chained. Still will be rough, but a little better.
 
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