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

Lower

Worked up to
255 x 5 @7
275 x 5 @8
315 x [email protected]
Had to kind of rush as on the way in my wife got called to come into work early :( still hit my target number for the day and body is feeling better. No hammy band and no pain on squats. Found some brutal knots on my quads last night, so that was helping depth feel more comfortable.

Good Mornings
Okay so my range of motion was terrible BUT I was getting such a hamstring stretch it was brutiful(not a typo).
135 x 5-7normal/5-7close/5-7wide x 3 sets
To be 100% honest I didn't feel comfortable trying to go heavy with these with the lack of mobility/stability.

Front squat w/pause in hole
95 x 2
135 x 2
155 x 2 @7
185 x 2 @8.5
225 x 1 @9.5
Felt like I may dump it is I went for 2. This was the stablest these have felt in forever. I have a learning curve with this movement so I think it may climb a little. Had to stick with cross arm. Great video from DMax, but just couldn't get it.

I'll be going through you guys logs as I am off today and have time, finally. Thanks for reading.
 
Good session, rob. I struggle with good mornings too. I'm never sure if I'm getting enough ROM for it to be worth anything.
 
I'm with u guys on the good morning can never really tell if I'm getting anything out of them or if I'm doing them right...

Nice work rob
 
I figure I was at least getting a stretch. I feel like it worked more as a mobility/recovery drill as opposed to actual strength builder. That said, I don't know how often they will hit the rotation if they don't feel like strength builder. Maybe just throw them in warm ups with my goblet squats and stuff.
 
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Front squat pause. Looked easier than it felt. I see myself moving up on these shortly. Actually felt fine in the shoulders here.

Trying to upload the last set of comp squats bc I really think that my legs were "knees in" too much. The weight moved fast. My theory is that since my lack of mobility work at home has left my hips and legs with some knots, and these knots are messing with my form, and making my squats feel harder than they look.
 
Sean1332 said:
private!
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Dammit.

Long story short, wife got a new phone, galaxy or something. Has great video quality, BUT if she texts me the videos they are blurry and they aren't loading right on her phone. Next time I guess.

On a related notes to squats and knots I'm about to take the back end of the butter knife to my quad.
 
the front squats will get there bud. good mornings i only really feel them a lot in my glutes really, a bit in my hams. if i do em nice and quick with like 135 for a bunch of reps i get that Kim K butt going on. my girlfriend gets jealous.
 
SlingShot Bench

50lb bar x 12
100 x 8
140 x 5
190 x 6
215 x 1(transitional purposes)
+slanger
230 x 6@7
250 x 6@8
275 x 4.5@10
Too high a jump but PR still
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Lilly Press(had someone count to 3 and press)
140 x 3@7
190 x 3@8
210 x [email protected]
210 x 3@9

Close grip/wide grip bench
140 x 8wide
140 x 10close
140 x 8wide
140 x 8close

BFR supracurl bar curls to pumped so much if would blow your balls off :D
I do this Meadows style in all seriousness. Wrist wraps around top of arm, 25-30 second breaks. Low weight, high reps.

That's all folks
 
rob112 said:
SlingShot Bench 50lb bar x 12 100 x 8 140 x 5 190 x 6 215 x 1(transitional purposes) +slanger 230 x 6@7 250 x 6@8 275 x 4.5@10 Too high a jump but PR still Invalid Link Removed Lilly Press(had someone count to 3 and press) 140 x 3@7 190 x 3@8 210 x [email protected] 210 x 3@9 Close grip/wide grip bench 140 x 8wide 140 x 10close 140 x 8wide 140 x 8close BFR supracurl bar curls to pumped so much if would blow your balls off :D I do this Meadows style in all seriousness. Wrist wraps around top of arm, 25-30 second breaks. Low weight, high reps. That's all folks
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Good slangin'
 
Wrivest said:
Good pushin Rob.... How u like the sling shot?
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I think it is a great tool to use for overload and/or working on the top of the movement. It is also good for people with injury. Worth the purchase...I made like 2 years ago. Longevity haha
 
Lower

Wide stance SSB Box squat
90 x 5
180 x 5
230 x 5@7
270 x 5@8
300 x 5@9
285 x 5@9

Front squat Pausers
Bar x 3
135 x 3
155 x 3@7
185 x [email protected]
205 x 2.5 fail. I knew I was pushing it but not too worried as I went into this work out super sore already and I have the next two days off.
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Pendlay rows
135 x 4 x 8

Burdick Pulldowns

1 arm row
80 x 3 x 8 left then 3 x 8 right short rest

Still a good workout in spite if DOMs and 3rd day in a row due to scheduling. I'll get in my mobility next couple nights and be rested and come back strong.

That's all folks
 
Good work man, couldn't imagine going 3 in a row. After just over head press and squat work the past two days I feel like I've been hit by a truck lol.
 
I'd just write that as 2 reps + 1 negative for extra stimulus. :p
 
capo180 said:
Good work man, couldn't imagine going 3 in a row. After just over head press and squat work the past two days I feel like I've been hit by a truck lol.
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Yea it was that or not get in my 4 days. Pretty brutal, but I survived and will actively recover the next couple days
 
bolt10 said:
I'd just write that as 2 reps + 1 negative for extra stimulus. :p
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Yea I don't know my threshold with the front squats yet, and being pauses it lighter weight so I figure I have some room to mess around.

I was looking at Mike's intermediate template and realize that in weeks where he does a heavy deadlift session he writes in like pendlay rows for second dead so he does account for the ability to reproduce efforts on deads. Something I didn't do...so I think I should get back on track after I rest up and mobilize autobot style!

Edit: and yea, I had no chance on that 3rd rep lol
 
Toss up a vid from the front next time, and a tad higher. Maybe I can help ya out. Front squats are 1 thing I am actually ok at!
 
Upper

3 count pause bench
Bar x 8
95 x 5
135 x 5
185 x 5@7
205 x [email protected]
Now I probably Should have stopped but I went with the flow of what was feeling good
225 x [email protected]
215 x 4@9(felt like an 8 right arm, left tricep felt a little weaker)
I wasn't worried as my target top set was 185 so I knew I did really good today.

OHP
Bar x 6
95 x 6@7
115 x [email protected]
115 x 6@10
115 x 5@10
115 x 3@10
Was shooting for losing two reps, overshot a hair.

Pendlay Row
165 x [email protected]
165 x 5@8
165 x [email protected]
165 x 5@9

JM Press
95 x 8
95 x 5
95 x 2 x 7
95 x 2 x 5
Really just messing with this. Felt it nice in the tris, but only some sets felt stable. Also, noticed I had to hold my scapula down just right to not feel uncomfortable in the bicep/forearm tendons. Crazy.

Other weird thing is I thought I had deads so I get all set and ready for them, pull out the book and realize that is not what was on the agenda. Little curveball. Still solid workout.

The plan
Next week kind of heavy(doubles), then a transition/low intensity week, and then 9 weeks to the meet.
 
Good benching man!

I hate that when I think I'm doing one thing - get all psyched up & BAM! - let's do this other thing instead....lol
 
pretty nice pause benching man. JM's can be kinda weird, they are one accessory movement that takes a lot of practice for sure.
 
capo180 said:
pretty nice pause benching man. JM's can be kinda weird, they are one accessory movement that takes a lot of practice for sure.
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After seeing Blakely's video, I realized how wrong I've been doing it. It's one of the few times Tate's vid wasn't accurate.
 
Rodja said:
After seeing Blakely's video, I realized how wrong I've been doing it. It's one of the few times Tate's vid wasn't accurate.
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The only thing that sucks is he using the bicep to stop the weight...that bar would be a much further ROM for me...like at my chin. Definitely a good vid though.

Note: my triceps are much sorer today than usual after this work out.
 
Pin squat
Bar x 4
135 x 4
185 x 4
225 x 4@7
275 x 4@9(trouble staying tight on last rep so a 9)
260 x 4@9(same thing)

Deadlift
135 x 8
225 x 8
315 x [email protected]
315 x 6@9

Reverse Hypers and GMs to stretch out tender posterior chain areas. Been a crazy week so I have been going at odd times, and it has been rough, but should normalize next week. Felt very close to puking today.
 
Reps of 8 on Deadlift? Somebody hates themselves. :p
 
rob112 said:
Dude, I wanted to change it so bad today. But I was just like "you have to ****ing do this!"
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Haha! That is why I like having someone else do my programming...no matter how horrible it is I can't rationalize myself out of it. Impressive for sticking to your evil plans.
 
Duramaxhd said:
Good session there bud. How did you like squatting and deadlifting in that same work?
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Well I like it, sometimes. I personally do feel that squats tax the back some for conventional deadlifters, but only at high intensity. So if I was doing a competition squat w/wraps it would generally be harder. But Im weird with deads, I can hit a sweet PR and not have the ability to have another great session for weeks; at the same time I can replicate the squat effort sooner.

TLDR
Deads are a bitch lol
 
I've never really felt it tax my back to do them in the same day as we do, thou I do agree it seems that recovery and progression from a squat session is quicker then deads
 
Duramaxhd said:
I've never really felt it tax my back to do them in the same day as we do, thou I do agree it seems that recovery and progression from a squat session is quicker then deads
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Yea but your beast mode DMax-a-million, and I'm just one guy :D
 
Upper

TnG Bench
Bar(50) x 15
100 x 8
140 x 8
160 x 8@7
180 x [email protected]
170 x 8@9

OHP
Bar x 8
65 x 8
95 x 3
115 x 2
135 x [email protected]
115 x 4@9
115 x 4@9
115 x [email protected](=4%fatigue)

BFR Biceps

That's all. Body is very beat up after this crazy week. I see an Epsom salt bath and a date with a butter knife in my future. Good thing is it is 95% good sore. Progress.
 
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