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

Duramaxhd said:
Looks like a great session buddy
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Thanks DMax. It felt rough, but still got some solid work in. Gotta force some adaptation. Next week some doubles on main lifts, then deload type week, and then my 9 weeks out template. Duh duh duhhhhhh!
 
Them high rep TnGs. Blah.

Then the curls for the girls! Haha

Seems like pump city in here. ;)
 
bolt10 said:
Them high rep TnGs. Blah.

Then the curls for the girls! Haha

Seems like pump city in here. ;)
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Lol hey, trying to think about things DUP style with the varying intensities throughout the week. I don't know if I'm doing it right.

My nine week template will be loosely based off of Mikes intermediate template. I am nervous about the full body thing, but generally it will be like that.
 
rob112 said:
Lol hey, trying to think about things DUP style with the varying intensities throughout the week. I don't know if I'm doing it right.

My nine week template will be loosely based off of Mikes intermediate template. I am nervous about the full body thing, but generally it will be like that.
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Ya it is a bit rough at first, but I think it is worth it after you adjust. A meet feels easier this way too...always used to pressing and doing lower body no matter what.
 
Nice job man!


Day with a butter knife sounds fun. For me it would be a cheat day... For you I think it'll be more fun!
 
Lower

Deads
365 x 2@8
405 x 2@9
375 x 2@9

Gym packed so couldn't do what I wanted so
Front squat
135 x 5
185 x 5
225 x [email protected]
225 x 2@9
225 x 1@9
One reason I did this the way I did is bc the exercise I had planned I can do a lot more weight so I wanted to feel something heavieish.

Then did a lot of
Planks
Wood chops
Cable crunches
Goblet squat
Lunges
1 leg RDLs

Just not my day. Had a little of that hamstring discomfort, and I was just kind if slow. On top of that gym was packed so I couldn't use the deadlift bar, had to use a stiff bar, and then couldn't use the SSB bar so decided to front squat. Wasn't a horrible day, just not a good one. Also, if USAPL lifters have to use a stiff bar like that in competition that sucks, mang.
 
Ya same bar on all lifts. Some rough stuff. Haha
 
My university gym has nothing but stiff bars, it sucks. Thankfully I still have my other gym membership, even during the school year
 
If any if you are NIN fans or at least familiar with them this is awesome and hilarious

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The bar I use is pretty stiff. I actually kind of want to buy a DL bar because every time I compete it feels a little different and throws me off (but makes it easier too).
 
bolt10 said:
The bar I use is pretty stiff. I actually kind of want to buy a DL bar because every time I compete it feels a little different and throws me off (but makes it easier too).
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Yea my first two meets I felt like my picking was easy once I got a good deadlift bar.

EDIT: what I meant here was I picked light based off of a stiff bar. With a deadlift bar you technically start the lift like an inch higher so I feel it is easier.
 
Since you posted the vid here I figured I would hit u with this

planet phagness: Invalid Link Removed


I also agree about the bar my deads moved very well at the meet
 
Upper

Comp Bench w/called press command
Bar x 10
95 x 5
135 x 5
155 x 4
185 x 2
205 x 2@7
225 x 2@8
240 x [email protected]
225 x 2@8
225 x [email protected]

OHP
Bar x 8
95 x 5
115 x 4
135 x 3@9
135 x 2@9
+Push
155 x 3@9
155 x 2@9

Ran out of time on a very nice session. I love days like this at the gym. Great atmosphere. Happened to be in at a time with some strong guys who are also very humble and helpful. On bench...well if I let the bar set in my lats and can keep my scapula very tight I am pain free...when I lose tightness in the scapula that is when I had a very slight discomfort today. It makes sense though as when you scapula loses tightness and lifts then that extra rotation of the humerus has to happen somewhere else...aka binding up the shoulder joint since there is less room. Now the idea is to strengthen the are so it doesn't want to lose tightness.

Oh, that is a comp press PR there, 5lbs over what I wanted to go for, also. I am very happy with everything except I wasn't faster to get more work in.
 
Ya the scap tightness is my limiter right now. With widening my grip is has become even more difficult/important (but I like this grip better). Nice PR there!
 
liftandswim said:
Nothing is better than a PR. 240x2, HM I'm saying 275x1 with commands is right around the corner for you!
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Thanks buddy, that's the hope. In novemeber I would like to at least hit the 265 I missed last comp, or if the lifts dictate it 275.
 
Nice benching, i second pretty much what everyone here is saying, especially bolt. with a wider grip its gotten harder to keep tight, but when i do good things happen. I'm slowly but surely sneaking in more pull-a-parts and high rep back work myself.
 
capo180 said:
Nice benching, i second pretty much what everyone here is saying, especially bolt. with a wider grip its gotten harder to keep tight, but when i do good things happen. I'm slowly but surely sneaking in more pull-a-parts and high rep back work myself.
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Yea I do it some off days and started doing that thing from the video DMax put up where you lay face down and kiss your ass goodbye...or um, lay face down with your hands out in front, then in a W, then a T and then a M I guess. Really sweet exercise IMO
 
rob112 said:
Yea I do it some off days and started doing that thing from the video DMax put up where you lay face down and kiss your ass goodbye...or um, lay face down with your hands out in front, then in a W, then a T and then a M I guess. Really sweet exercise IMO
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What?
 
Lower

Comp squat
Bar x 10
135 x 5
185 x 5
225 x 2
275 x 2
315 x 2
335 x 2
365 x 1hit pins at bottom, threw me off, bull****
365 x 1 since I wanted a double. The second attempt was at a 9.5
I'm really slow out of the hole at I didn't follow the advice the article I posted in country's thread prescribes. Any feedback if you see things wrong let me know please.
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Deadlift
275+60lbs chain x 8@8
X [email protected]
X 8@9
These were very winding
Hammy felt a little off, voodoo flossed a warm up set and it became very manageable.

That's it for the day.
 
Way to gut through it, buddy. I didn't see anything wrong with that squat except maybe a tentative descent from hitting the pin the set before.
 
Nice effort there man.. could of been quicker as you said, hitting the pins just shook you up a bit i think. looked real good though.
 
Don't you love those rep pulls? Hahaha.


Nice squats man.
 
Thanks guys. My squat just hasn't felt great lately and I don't know why. I am thinking about the possibility I have lost about 15lbs since June could have something to do with it.

And country, rep pulls suck balls lol
 
rob112 said:
Thanks guys. My squat just hasn't felt great lately and I don't know why. I am thinking about the possibility I have lost about 15lbs since June could have something to do with it. And country, rep pulls suck balls lol
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15lbs?!? What are you doing to yourself lol
 
liftandswim said:
15lbs?!? What are you doing to yourself lol
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I got this stupid idea to go into the 198 weight class as I hold more muscle there and from the last meet I'd be more competitive. Funny thing is I am going RPS novemeber(was wnpf) with guys from the gym and the guys at the gym alone are much stronger. Kinda silly. At the same time I had a lot of body fat going on which I don't want.
 
Squats look good...I've hit the pin like that before and it just ruins everything.

Losing that weight may have altered your leverages, but you'll get it back. Didn't know you were killing the weight loss game like that recently too. Props.
 
bolt10 said:
Squats look good...I've hit the pin like that before and it just ruins everything.

Losing that weight may have altered your leverages, but you'll get it back. Didn't know you were killing the weight loss game like that recently too. Props.
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Thanks man. I figure I see guys like yourself killing weight at lower bodyfat so why not get to a healthier weight for my body and focus on eating good. I changed my diet up a lot. I essentially save high carb and cheat meals for after squats and deads. The rest of the week the carbs are moderate. It's really helped me avoid the calorie counting(which drives my family nuts when I did that.

That all said, I wouldn't mind being in the 220s, just not at like 20% bf.
 
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