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

Deload lower

Added the banded overhead squat thing from Kabuki's video last night...I do have to say I seen Darkside Strength do it first haha. But it is good, hard stuff. If you haven't seen it
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Beltless squats
First time in my new shoes
Bar x 2 x 5
135 x 3, 5
185 x 3
225 x 3
275 x 5@8 beltless PR
Freaking ran out of tape! Ahhhh!
275 x 1 just to see it
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Looks a lot better to me

Good mornings
My gym owner taught me how he does these. He does them almost like a failed squat. Lots of knee bend like like half of a squat and then really load the hamstrings as if you were doing to fall on your face...I should just tape them next time I do them.
Worked up to
175 x 3 x 3 beltless
Did a million prior.

That was it. Love the heeled shoe, and I am ready to testing with some heavier wrapped squats starting next week.

That's all folks.
 
Tried that after I saw it on Darkside. Pretty cool. I've been doing it and some overhead squats as pre-squat warm up lately. :thumbsup:

I am going to watch that video now though....you guys all seem to watch Duffin and I don't, bout time I subscribed to his channel. :o
 
bolt10 said:
Tried that after I saw it on Darkside. Pretty cool. I've been doing it and some overhead squats as pre-squat warm up lately. :thumbsup:

I am going to watch that video now though....you guys all seem to watch Duffin and I don't, bout time I subscribed to his channel. :o
Click to expand...

He is one interesting Cat, that is for sure haha
 
Congrats on the PR. Kinda interesting way to do good mornings, mine is just a hip hinge straight back, minimal forward knee travel.

Oh and nice sneaks :) I got the same ones!
 
capo180 said:
Congrats on the PR. Kinda interesting way to do good mornings, mine is just a hip hinge straight back, minimal forward knee travel.

Oh and nice sneaks :) I got the same ones!
Click to expand...

Has that been the secret to your PRs!!! Haha

And thanks man
 
rob112 said:
Good mornings
My gym owner taught me how he does these. He does them almost like a failed squat. Lots of knee bend like like half of a squat and then really load the hamstrings as if you were doing to fall on your face...I should just tape them next time I do them.
Click to expand...

I wanna say Ray Ebner did them that way. 1/4 squat then a bit of lean to engage hams.
 
Thanks guys!

PaulBlack said:
I wanna say Ray Ebner did them that way. 1/4 squat then a bit of lean to engage hams.
Click to expand...

Interesting. I felt it allowed me to load the hamstrings better, and it was more comfortable on the back for me. Usually with just the hip hinge my ROM is like 4 inches lol
 
I'm glad we had the good morning discussion cause I have some knee bend but I figured that I was feeling in my hamstrings so had to be doing something. I'm not going to dump them like I was thinking of doing
 
Remember, the hamstring lengthens with hip flexion, which is exactly what you want. It's not so much knee flexion that is happening as much as it is hip flexion.
 
rob112 said:
Thanks guys!



Interesting. I felt it allowed me to load the hamstrings better, and it was more comfortable on the back for me. Usually with just the hip hinge my ROM is like 4 inches lol
Click to expand...

Yeah, some guys say if the bar goes out past the knees it is a GM. I usually think some of them are riding an ego bus for the bar wt. however.
Clint Darden does not have a huge ROM either.
Hey, if the hams are engaging and lengthening and you are using them to move, you are working them.
Dave Tates arch back GM has less ROM than some and then there is Vogelpohl's, which can get pretty crazy wt. and ROM wise.
It is IMO, not an exercise to go full retard on, as you can get a good W/O with medium to lt. heavy wts. and staying well within leverages and ROM limits
 
PaulBlack said:
Yeah, some guys say if the bar goes out past the knees it is a GM. I usually think some of them are riding an ego bus for the bar wt. however.
Clint Darden does not have a huge ROM either.
Hey, if the hams are engaging and lengthening and you are using them to move, you are working them.
Dave Tates arch back GM has less ROM than some and then there is Vogelpohl's, which can get pretty crazy wt. and ROM wise.
It is IMO, not an exercise to go full retard on, as you can get a good W/O with medium to lt. heavy wts. and staying well within leverages and ROM limits
Click to expand...

Thanks for the input, and very good points. I agree that it is not a movement that I want to do like a 1 rep max or treat with the importance of the 3 main lifts. I basically have a 9 week RTS full body template that I am starting next week. I wanted to have another beneficial movement to possibly use as a secondary or assistance deadlift movement. Thanks again PB.
 
In case anyone is curious. You can see my notes to Mike T's work to switch a little for myself and for a lifter with knee wraps as the comp lift.

The Program
Week 1
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) No Drop Sets
Throughout the template this will be w/wraps
Competition Raw Bench Work up to x4 @9 (Load Drop) No Drop Sets
3ct Pause Bench Work up to x5 @9 (Load Drop) No Drop Sets

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x4 @9 (Load Drop) No Drop Sets
Floor Press Work up to x4 @9 (Load Drop) No Drop Sets
Front Squat Work up to x6 @9 (Load Drop) No Drop Sets

Thursday
Exercise Protocol
Pin Squat Work up to x5 @9 (Load Drop) No Drop Sets
Bench (touch and go) Work up to x6 @10 (Load Drop) No Drop Sets
TnG bench can be w/chains if the tendonitus acts up to relieve bottom pressure
Push Press Work up to x6 @9 (Load Drop) No Drop Sets

Friday
Exercise Protocol
2" Deficit Deadlift Work up to x5 @9 (Load Drop) No Drop Sets
If needed you could use GMs or a squat variant
Close Grip Bench Work up to x6 @9 (Load Drop) No Drop Sets
Snatch Grip SLDL Work up to x6 @9 (Load Drop) No Drop Sets
If needed a Row variant would suffice here. Just keep it heavy.

Week 2
Monday
Exercise Protocol
Squat w/belt Work up to x5 @9 (Load Drop) 4-6% Fatigue
Competition Raw Bench Work up to x5 @9 (Load Drop) 4-6% Fatigue
2ct Pause Bench Work up to x4 @9 (Load Drop) 4-6% Fatigue

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x5 @9 (Load Drop) 4-6% Fatigue
Pin Press (mid range) Work up to x3 @9 (Load Drop) 4-6% Fatigue
Lilly Press would work here if Pin not possible. Board as well.
303 Tempo Squat Work up to x7 @9 (Load Drop) 4-6% Fatigue

Thursday
Exercise Protocol
Squat w/belt, wraps Work up to x4 @9 (Load Drop) 4-6% Fatigue
Since wraps is your competition squat reverse bands or accomidating resistance are fine.
Bench (touch and go) Work up to x5 @9 (Load Drop) 4-6% Fatigue
Close Grip Incline Work up to x7 @9 (Load Drop) 4-6% Fatigue
If it is hard to set up a bench use DBs

Friday
Exercise Protocol
Rack Pull (below knee) Work up to x4 @9 (Load Drop) 4-6% Fatigue
Block Pull is preferred
J.M. Press Work up to x7 @9 (Load Drop) 4-6% Fatigue
This could be anything tricep dominant
Lever Rows Work up to x7 @9 (Load Drop) 4-6% Fatigue

Week 3
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 6-9% Fatigue
Competition Raw Bench Work up to x3 @9 (Load Drop) 6-9% Fatigue
3ct Pause Bench Work up to x5 @9 (Load Drop) 6-9% Fatigue

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x3 @9 (Load Drop) 6-9% Fatigue
Floor Press Work up to x4 @9 (Load Drop) 6-9% Fatigue
Front Squat Work up to x5 @9 (Load Drop) 6-9% Fatigue

Thursday
Exercise Protocol
Pin Squat Work up to x5 @9 (Load Drop) 6-9% Fatigue
Bench (touch and go) Work up to x8 @10 (Load Drop) 6-9% Fatigue
Push Press Work up to x5 @9 (Load Drop) 6-9% Fatigue

Friday
Exercise Protocol
2" Deficit Deadlift Work up to x5 @9 (Load Drop) 6-9% Fatigue
Close Grip Bench Work up to x5 @9 (Load Drop) 6-9% Fatigue
Snatch Grip SLDL Work up to x5 @9 (Load Drop) 6-9% Fatigue
Same notes as week one

Week 4
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) 4-6% Fatigue
Competition Raw Bench Work up to x4 @9 (Load Drop) 4-6% Fatigue
2ct Pause Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x4 @9 (Load Drop) 4-6% Fatigue
Pin Press (mid range) Work up to x2 @9 (Load Drop) 4-6% Fatigue
303 Tempo Squat Work up to x6 @9 (Load Drop) 4-6% Fatigue

Thursday
Exercise Protocol
Squat w/belt, wraps Work up to x3 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x4 @9 (Load Drop) 4-6% Fatigue
Close Grip Incline Work up to x6 @9 (Load Drop) 4-6% Fatigue

Friday
Exercise Protocol
Rack Pull (below knee) Work up to x3 @9 (Load Drop) 4-6% Fatigue
J.M. Press Work up to x6 @9 (Load Drop) 4-6% Fatigue
Lever Rows Work up to x6 @9 (Load Drop) 4-6% Fatigue

Week 5
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x7 @10 (Load Drop) 4-6% Fatigue
Close Grip Bench Work up to x5 @8 (Repeat) 4-6% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue
Deadlift w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Push Press Work up to x5 @8 (Repeat) 4-6% Fatigue
Front Squat Work up to x5 @8 (Repeat) 4-6% Fatigue

Friday
Exercise Protocol
2ct Pause Squat Work up to x4 @9 (Load Drop) 4-6% Fatigue
Pin Press (chest level) Work up to x4 @9 (Load Drop) 4-6% Fatigue
Snatch Grip SLDL Work up to x5 @8 (Repeat) 4-6% Fatigue

Week 6
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) 6-9% Fatigue
Bench (touch and go) Work up to x3 @9 (Load Drop) 6-9% Fatigue
+slingshot
Close Grip Floor Press Work up to x6 @8 (Repeat) 6-9% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x4 @9 (Load Drop) 6-9% Fatigue
Deadlift w/belt Work up to x4 @9 (Load Drop) 6-9% Fatigue
Military Work up to x6 @8 (Repeat) 6-9% Fatigue
2ct Pause Squat Work up to x6 @8 (Repeat) 6-9% Fatigue

Friday
Exercise Protocol
Squat w/belt, wraps Work up to x2 @9 (Load Drop) 6-9% Fatigue
+reverse Band
2ct Pause Bench Work up to x2 @9 (Load Drop) 6-9% Fatigue
Pendlay Rows Work up to x6 @8 (Repeat) 6-9% Fatigue

Week 7
Monday
Exercise Protocol
Squat w/belt Work up to x2 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x6 @10 (Load Drop) 4-6% Fatigue
Close Grip Bench Work up to x4 @8 (Repeat) 4-6% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x2 @9 (Load Drop) 4-6% Fatigue
Deadlift w/belt Work up to x2 @9 (Load Drop) 4-6% Fatigue
Push Press Work up to x4 @8 (Repeat) 4-6% Fatigue
Front Squat Work up to x4 @8 (Repeat) 4-6% Fatigue

Friday
Exercise Protocol
2ct Pause Squat Work up to x3 @9 (Load Drop) 4-6% Fatigue
Pin Press (chest level) Work up to x3 @9 (Load Drop) 4-6% Fatigue
Snatch Grip SLDL Work up to x4 @8 (Repeat) 4-6% Fatigue

Week 8
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x2 @9 (Load Drop) 4-6% Fatigue
+slingshot
Close Grip Floor Press Work up to x5 @8 (Repeat) 4-6% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue
Deadlift w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Military Work up to x5 @8 (Repeat) 4-6% Fatigue
2ct Pause Squat Work up to x5 @8 (Repeat) 4-6% Fatigue

Friday
Exercise Protocol
Squat w/belt, wraps Work up to x2 @9 (Load Drop) 4-6% Fatigue
+Reverse band
2ct Pause Bench Work up to x2 @9 (Load Drop) 4-6% Fatigue
Pendlay Rows Work up to x5 @8 (Repeat) 4-6% Fatigue

Week 9
Monday: Squat, Bench, and Deadlift. Work up to 92% of previous 1RM for one set of one.
Wednesday: Squat, Bench, and Deadlift. Go through your warm up routine (not heavier than 80%)
Friday / Saturday: Practice competition. Test 1RM in Squat, Bench, and Deadlift

Note: Ideas made in the earlier weeks of the template for substitution exercises can work in the later weeks. On weeks 5-8 a forth day can be used to hit any missed exercises and do bodybuilding/rehab-prehab work. Aside from that the template should be followed as close as my body will allow.


Target numbers are based off of
Squat-415-425
Bench-265-275
Deadlift-475-500

I use these numbers and the RPE chart to figure out the percentage and right in the high and low end of targets to help gauge the workout. I am under the impression the numbers could dwindle some from overreaching around the end of the volume block and start of the intensity block.
 
Just read that whole thing.


Looks good! Apart from the competition movements always just sub out based on what the end goal of the movement is (which you seem to have a good hang of in there..like the reverse bands where it was squat with wraps, etc.).

This gon be gooood. :D
 
bolt10 said:
Just read that whole thing.

Looks good! Apart from the competition movements always just sub out based on what the end goal of the movement is (which you seem to have a good hang of in there..like the reverse bands where it was squat with wraps, etc.).

This gon be gooood. :D
Click to expand...

Thanks Bolt, I appreciate it. I am gonna follow as close as this body allows!
 
bolt10 I am unclear of something and maybe you know, is everything that isn't a competition lift not belted since it doesn't state to use a belt?
 
rob112 said:
bolt10 I am unclear of something and maybe you know, is everything that isn't a competition lift not belted since it doesn't state to use a belt?
Click to expand...

Ya all work denoted with the "w/belt" (so usually competition work and certain overload work) note uses a belt and all else is beltless . Of course you can add it if you feel you need to for some reason (feeling insecure one day, injury, etc). It was a hard transition when I first started it.

I rarely use a belt if it isn't comp lift but when I do I just make sure to note it.

More info by Robb on all equipment:

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bolt10 said:
Ya all work denoted with the "w/belt" (so usually competition work and certain overload work) note uses a belt and all else is beltless . Of course you can add it if you feel you need to for some reason (feeling insecure one day, injury, etc). It was a hard transition when I first started it.

I rarely use a belt if it isn't comp lift but when I do I just make sure to note it.

More info by Robb on all equipment:

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Click to expand...

Alright, well that should kind if help with CNS recovery since RTS has you going hard every day. I'm interested in how this will go as I felt pretty good beltless squatting today.

And that's a good read there. Thanks!
 
liftandswim said:
Bolt you're just full of information.
Click to expand...

haha thanks! I keep tons of articles saved on my comp in case I need them (I hate having to try and google to find what I want). Which makes the forum life easy to relay stuff. :o

And ya Rob it helps keep it down a bit because you can't go as hard without the belt. :)
 
Last day of deload


Bench with chains up to
185+45-50lbs of chains x 5@8
(Bench is feeling really nice technically)

OHP w/leg drive
135 x 4@8

BFR curl and band press down(thanks Sean)

Rear delt destroyer type thing

Seated side raises

Face pulls


Ready to start the real **** on Sunday!
 
rob112 said:
I am getting confident with them. When I get into hard sets I will post of some vids for critique. Thanks brother
Click to expand...

Confidence is huge. Once you start repping something you used to single or double your mindset completely changes. That's why I love rep PRs
 
Day 1

Comp Squat
Bar x 2 x 5
135 x 2 x 4
225 x 4, 2
275 x 2
+wraps and belt
315 x [email protected]
340 x 4@9

Comp Bench
Bar x 4
135 x 4
185 x 4
205 x 4@8
225 x 4@9

3 Count Pause Bench
*in a rush now so I just made a guess on first weight. Pretty accurate though.
185 x 5@8
200 x [email protected]

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Top two sets of all exercises here.

Felt sluggish when I got there, put on the Fear Factory Pandora station and started locking and loading. All by myself at the gym today. That's okay bc I am getting good at unracking weight by myself. Actually felt like I got more out of my wraps today as I moved faster. I was overall pretty fast for me. The whole time today I was telling myself "****ing move the weight faster" before my sets. Yea I talk to myself. Hit my upper target on squat and 5lbs above target on bench so I am starting off ready to roll. That's all my AM Brethren. Peace out and all critiques are welcome.
 
Sean1332 said:
Squats looked alright, man. Just watch them knees!
Click to expand...

Yea front view really shows that. I think I need to find a better way to que it aside from just knees out as I was actually thinking about that during the set. I need to spread the floor better. Thanks man!
 
Thanks DMax, LnS, and Capo.


Yea them safety pins. I didn't hit them until that set and I didn't want it to stop me this time! Haha
 
liftandswim said:
Question, how do you like belting up on bench? Considered trying that one of these days
Click to expand...

As far as poundage I don't know how much it does, but it really helps me feel the tightness and kinda gets you to push your belly out; which is a good thing. It took a couple sessions to get a good feel for it, though.
 
I use a belt cause for me it helps prevent me from making the arch with my lower back and hips rather then T-spine if I arch to much with my lower back a get a lot of disc pain
 
Comp Dead(with belt)
135 x 5
225 x 4
315 x a bunch of singles to try and get a feel
365 x 4@8
390 x [email protected]
So I think my jumping was right on track, but as you will see in the video I got that pain in my left hamstring groin area just enough that it made me lose tightness and made the lock out very tough. On top of that I was a little out of sorts as I reset each rep unplanned as it just wasn't grooving right. I still think my jump was right given I don't get that pain. I gotta find some different ways to work on it and probably warm up the area better. It's getting better but still not great.

Floor Press
Bar x 4
135 x 4
155 x 4@7
175 x 4@8
200 x [email protected] range
I just haven't done these in a while and it was kind of off. You can see the first rep looks harder than the 4th in that last set. Had I been used to this movement it would have been smoother and I probably get a little more weight on the bar. I chalk this up as ok.

Front Squat
Bar x 6
95 x 6
135 x 6
155 x 6@8
170 x 6@9
not too shabby. The part of me that fails on this is the core, not the legs. So it all looks pretty fast, but the weight starts to want to fall forward, and I felt pretty worked in my core.

So overall not a great showing, but not bad either. Just ok. I will work on that area as it is getting better, it is just a slow process. It would be nice to have all 3 lifts going strong at once and no nagging ****....and I am sure just about everyone of you feels the same way haha. welcome to powerlifting lol

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Watch you back on them deads bro! Your hips shot up, giving you a pretty round back. Push the heels down hard and pull back. All stuff you know, like me though, just need the occasional reminder.
On your front squats, pick those elbows up!!!!! Think of it this way: in a back squat, you grip the bar and keep a big chest. Picking your head/elbows up in your front squat will give you that same feel. Also, my front squat stance is much more narrow that my back. Keeps my knees from swinging so much.
Good sesh: just a few lil tips. Now I just gotta practice what I preach! Haha
 
Wrivest said:
Watch you back on them deads bro! Your hips shot up, giving you a pretty round back. Push the heels down hard and pull back. All stuff you know, like me though, just need the occasional reminder.
On your front squats, pick those elbows up!!!!! Think of it this way: in a back squat, you grip the bar and keep a big chest. Picking your head/elbows up in your front squat will give you that same feel. Also, my front squat stance is much more narrow that my back. Keeps my knees from swinging so much.
Good sesh: just a few lil tips. Now I just gotta practice what I preach! Haha
Click to expand...

You know what, I rewatched and I should have pulled down harder and got more uncomfortable to make the back flatter. Just wasn't doing it right today. Good eye. That very last rep is real bad for a different reason, though.

And yea, front squats are a work in progress. I have to get more upright. Good advice my friend. I appreciate it.
 
Thanks guys! It was a good sesh, just not great. They can't all be great though.


Oh and weight update. Weighed in at 200 lbs this morning
 
Good work man. Yeah everyday can't be great, im learning that myself lol. But we learn when things don't go great, when your able to fly thru things and they are easy you never learn.
 
Pin Squats(beltless)
Bar x 5
135 x 5
185 x 5
225 x 5@8
245 x 5@9
Still looks like knees don't go out. I am trying to do it as well. Also, these actually really got the quads pumped. Not a lot of squats do that to me.

TNG Bench
Bar x 6
135 x 6
155 x 6
185 x 6@7
205 x 6@8
230 x [email protected]
Thing is I was supposed to do x 6@10. I'm an idiot and should have got a spot. I think that had I gone all out I get one more rep with form break down, but without the spot I just wasn't confident enough to risk it without a spot.

Push Press(more like leg cheat with my form)
Bar x 6
95 x 6
115 x 6
135 x 6@8
145 x [email protected]
Now I think this was more form error that made it a 9.5. It was difficult, but this movement is tenfold harder when I don't have the whole thing timed perfect. I wish I had the 135 set on tape(accidentally just snapped a picture) to show it was definitely an 8)

Overall a very good session. One note is I am starting to do weights without help that I used to use a lift off for...and this was my 3rd time benching this week. Big time confidence on bench, regained confidence on squat. Now I just got to get healthy and back in the groove on deadlifts. I have super tight hamstrings so I am working to see if that aggravated the adductor muscles on pulls. we shall see.

As always, and critiques welcome and thanks for stopping in, but mostly stay classy.

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Solid work brothaman! I like the look of those pin squats - I see them in my future....

Yeah, can see how the knees wanna come in a lil bit but not bad. (like my initial hip rise in the squat - probably didn't take a day to make it that way - probably will take a more than a few to completely work it out)
 
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