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

LizKing531 said:
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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Thanks man! And yea they are interesting. They are hard, but I can't tell if I think they are harder than pause squats yet.

On the knee thing, from what I can tell as long as it is over the foot it is good. Depending on the lifter some go further(most Olympic lifters), some just over(CWS and Dan Green).
 
rob112 said:
On the knee thing, from what I can tell as long as it is over the foot it is good. Depending on the lifter some go further(most Olympic lifters), some just over(CWS and Dan Green).
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It's when they actually come inside the foot that big problems can arise, if my understanding is correct?....
 
rob112 said:
That's what I think...key work think haha

I think I'd never know had I kept all my vids side view
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When I was first getting back into lifting - I had a low mirror in front, so I got my knees on the right track. Just think, had I also had a side view early on - probably would've nipped that hip rise early.....
 
LizKing531 said:
When I was first getting back into lifting - I had a low mirror in front, so I got my knees on the right track. Just think, had I also had a side view early on - probably would've nipped that hip rise early.....
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I figure ideally we could have 5-7 camera angles and 3 USAPL judges and 3 strength coaches watching the video with anger haha

Goes to show though, if you have the ability to get more views it can't hurt. I know some racks don't allow that(my old LA fitness didn't).
 
rob112 said:
Video works on mobile now
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You're making me want to try to set-up a front view on my squats. I'm curious now.

On the push presses watch that bar path. Correct me if I'm wrong, but we want the bar to go straight up. Move that head out the way! Lol

Keep in mind i'm no expert.
 
rob112 said:
I figure ideally we could have 5-7 camera angles and 3 USAPL judges and 3 strength coaches watching the video with anger haha

Goes to show though, if you have the ability to get more views it can't hurt. I know some racks don't allow that(my old LA fitness didn't).
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Hahaha - right! I should start a business that analyzes youtr vids, then takes the cues you need & has some big scary sounding ****er scream them into an MP3 file... get under the bar - hit play - & go .....lol....
 
LizKing531 said:
Hahaha - right! I should start a business that analyzes youtr vids, then takes the cues you need & has some big scary sounding ****er scream them into an MP3 file... get under the bar - hit play - & go .....lol....
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I'd buy it! I'm always forgetting at least one cue that I meant to work on
 
liftandswim said:
You're making me want to try to set-up a front view on my squats. I'm curious now.

On the push presses watch that bar path. Correct me if I'm wrong, but we want the bar to go straight up. Move that head out the way! Lol

Keep in mind i'm no expert.
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Oh, my form sucks on that and you are right. I really have to focus and trust to get the bar right over the head to put the shoulder in an advantageous situation to lock out. Unfortunately I am too stupid to focus on more that one thing at a time so I was focused on leg movement lol.

I tried Rodja stance and I could feel the benefit some, but honestly, my big toe seemed a little unflexable/unstable to try it on my top two sets.

Edit lol lizkings comment
 
the bars not going to go exactly straight on push press, more like up and back, starts in front of the head ends behind. but yeah get that head thru. it takes some confidence to press a weight off the top of your head but when i get my head thru im almost always able to move the weight. i think on pin squats its going to be hard to keep the knees out compared to regular squats just cause you are losing that tension in the bottom, and i would just happen to think that with constant tension it would be easier to keep the knees out, than releasing the pressure and trying to force the knees out while exploding upwards. And you aren't really caving per say just some inward movement to get the quads going.
 
I wish I could press like sir capo of knottingham haha

Thanks for the pointer ma man and agreed on the squat
 
haha its the one thing i do kinda well... everything else i think needs so much progress to catch up to my OHP.
 
September 6th Training

1.5" Deficit Deadlift
135 x 5
185 x 5
255 x 5@7
305 x 5@8
345 x 5@9(beltless PR)
You can see I just lack flexability here some. I go into a bad position, load the hamstrings, get in a better position...but it isn't perfect. I feel tight and nothing felt uncomfortable. I stretched my hamstrings so hard since last sessions woes it would blow your balls off :D

Close Grip Bench
Bar x 6
95 x 6
135 x 6
155 x 6
185 x 6@8
215 x 5@9
very minor discomfort...and I have been benching and squatting all week. Feels good :D

SNSLDL(Snatch grip Still legged deadlift)
135 x 6
add straps as grip sucked
185 x 6@8
215 x [email protected]
235 x 6@9
Once again, my back isn't perfectly flat...felt tight and good but video showed a slight arch...and still no discomfort! Hopefully this carries over to my comp pull next week!

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Thanks for stopping in and all critiques welcome. Have a great weekend guys!
 
Deficits and then SG? Brutal session, man.

Have you tried flaring your feet to keep your knees open a bit on the deficit? Usually helps me get down to the bar.
 
Sean1332 said:
Deficits and then SG? Brutal session, man.

Have you tried flaring your feet to keep your knees open a bit on the deficit? Usually helps me get down to the bar.
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You know, I have been kind if neglecting that little bit there. I try and put some emphasis on it next week. I have kinda switched my form a little so I was working on building tension today. Thanks brotha man!
 
The plates are dumb at my gym, they're not flat when they're on their side. So I can't stand on them for deficit deadlifts.

Nonetheless, great session Robbie. Keep trucking along
 
liftandswim said:
The plates are dumb at my gym, they're not flat when they're on their side. So I can't stand on them for deficit deadlifts.

Nonetheless, great session Robbie. Keep trucking along
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That's some weak sauce. I used to have the same problem.

And I am trying to Optimus prime it y'all!
 
rob112 said:
September 6th Training

1.5" Deficit Deadlift
135 x 5
185 x 5
255 x 5@7
305 x 5@8
345 x 5@9(beltless PR)
You can see I just lack flexability here some. I go into a bad position, load the hamstrings, get in a better position...but it isn't perfect. I feel tight and nothing felt uncomfortable. I stretched my hamstrings so hard since last sessions woes it would blow your balls off :D

Close Grip Bench
Bar x 6
95 x 6
135 x 6
155 x 6
185 x 6@8
215 x 5@9
very minor discomfort...and I have been benching and squatting all week. Feels good :D

SNSLDL(Snatch grip Still legged deadlift)
135 x 6
add straps as grip sucked
185 x 6@8
215 x [email protected]
235 x 6@9
Once again, my back isn't perfectly flat...felt tight and good but video showed a slight arch...and still no discomfort! Hopefully this carries over to my comp pull next week!

Invalid Link Removed

Thanks for stopping in and all critiques welcome. Have a great weekend guys!
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Good job man.

Full meet next week?
 
CountryLiftin said:
Good job man.

Full meet next week?
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Thanks and nah haha

You just reminded me, I need to officially sign up now. It is a November 1st RPS meet. This is week one of a 4 week volume phase. Then I go 4 weeks intensity, and then I have a meet taper. This was actually the easiest week of the whole thing :eek:
 
So many of us live...kinda close. Would definitely be cool to lift with some of you guys in the future.

I think an even point for everyone would be like the middle of PA...but I don't even know if they hold meets there.

We can dream
 
I would like that even if we could find a good gym just meet and train for a weekend or something I think that would awsome
 
rob112 said:
Thanks and nah haha

You just reminded me, I need to officially sign up now. It is a November 1st RPS meet. This is week one of a 4 week volume phase. Then I go 4 weeks intensity, and then I have a meet taper. This was actually the easiest week of the whole thing :eek:
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I just saw you say comp pull.

I live in the middle of pa :)

Few meets here. Pittsburgh monster meet they have would be good. They usually have the central pa championship meet every year in this one fed. The rest are like eastern pa.

There is one in somerset that is unsanctioned for charity the beginning of December too.
 
CountryLiftin said:
I just saw you say comp pull.

I live in the middle of pa :)

Few meets here. Pittsburgh monster meet they have would be good. They usually have the central pa championship meet every year in this one fed. The rest are like eastern pa.

There is one in somerset that is unsanctioned for charity the beginning of December too.
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Interdasting, and I thought you were in the middle. I in the suburbs outside Philly so eastern. I just figure we mostly range from Ohio to Boston so you are the middle. I am no geographer though!

I specify comp lift when a comp lift to imply all things like in comp(belt, wraps). All other training is beltless and wrapless.
 
Oh okay. You're getting fancy on me.


You and I can def do a meet together dude. I'm doing one out your way in November.
 
RAW united at Hanover, pa. Nov 8. It's a single lift meet but you can do a full meet. I'm only gona pull at this one and do a full meet a month later or so.
 
CountryLiftin said:
If you get bored and wana come... ;) or lift with us. What do you have on your schedule?
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I have a meet the week before so I don't think lifting could happen...as it gets closer ill see how my work schedule is going and see if I can stop up. Would definitely be cool
 
rob112 said:
I have a meet the week before so I don't think lifting could happen...as it gets closer ill see how my work schedule is going and see if I can stop up. Would definitely be cool
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Oh yeah that would definitely not work for you to compete haha. Don't sweat it about makin it up but you're welcome to come if you want dude. Would be cool to meet ya. We should def try and plan a meet together for some of us in the spring.
 
Today's Training

Competition Squat
Bar x 5
135 x 5
225 x 5
275 x 2
+belt and wraps
315 x 5@7
335 x 5@8
345 x 5@9
325 x 5@9
Target was 320-330 on the top set so I was very pleased. You can see even in my top set that the first rep is easy, last one hard. It is hard to tell if it is my form or my fatique...leading to form. First reps were all smoked so I am happy as ****.

Competition Bench
Bar x 10(50lb bar)
140 x 5
160 x 5
190 x 5@7
210 x 5@8
225 x [email protected]
215 x 5@9
Think I got the 9.5 instead of a 9 due to I lost groove. I hit my chest about a rip high and just went to **** from there. Feeling really strong off the chest. Whopping on my numbers again...solo. Target was like 210. Took about all my warm ups to get my legs going. Squats kinda whopped my quads, which I noticed only started happening since I got the shoes.

2 Count Pause Bench
190 x [email protected]
210 x 4@9
200 x 4@9
I Kinda just guess where to drop down and start to because wrapped sessions like this take a long time, and I think I'm pretty freaking warm.

This was a very hard, yet satisfying workout. I am absolutely loving this so far. I just realize I need to anticipate these workouts take longer than my old upper/lower workouts. Just have to wake up earlier on work days. I just hope that I get no hamstring/groin discomfort tomorrow bc I have comp deadlifts bright and early!

Any critiques are welcome as always. I'm about to watch and critique myself. I promise my feelings don't get hurt! haha
Thanks AM crew

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EDIT: Okay, I can already tell I was counting for myself way to fast. I was like 1, 2 in stead of 1 Mississippi 2

Weight is 200 this morning
 
squats. I'm sure you can see the difference when you got the knees out cue. I think thats the most important thing for you really.. you got that dan greenish press going on. looking good bud. not a big head off the bench guy myself but some guys use it.
 
Nice squatting and pressing man. I'd drive your head back into the traps a bit more as you start to drive up out the bottom. If you notice you'll see as you start to come forward your head dips and you look down more. I know for me I've tried to keep the head neutral more and drive it back (packing the neck) and it seems to keep me upright more. It also probably does have a bit to do with the knees as well, but maybe it'll help you like it did for me. :)

As far as hamstring and groin discomfort if your patient my next blog on that will be up soon (I am almost done...blahhh). ;)
 
capo180 said:
squats. I'm sure you can see the difference when you got the knees out cue. I think thats the most important thing for you really.. you got that dan greenish press going on. looking good bud. not a big head off the bench guy myself but some guys use it.
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Yea it is a major focus for me now that I straightened out the upper back thing. And yes, I actually and trying to emulate Dan to a degree, just not as much of a heave as him as I am under the impression that can be a failed lift in some Feds and with some judges. Good eye!
 
bolt10 said:
Nice squatting and pressing man. I'd drive your head back into the traps a bit more as you start to drive up out the bottom. If you notice you'll see as you start to come forward your head dips and you look down more. I know for me I've tried to keep the head neutral more and drive it back (packing the neck) and it seems to keep me upright more. It also probably does have a bit to do with the knees as well, but maybe it'll help you like it did for me. :)

As far as hamstring and groin discomfort if your patient my next blog on that will be up soon (I am almost done...blahhh). ;)
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Hmm interesting. I'll keep that in mind. Good eye to you, too, as I noticed I got on my toes a little in a couple reps.

Oh and I have been on the look out for that! The shoulder one I think really helped my elbow issues believe it or not. I think I was deferring pain like a mofo!
 
Didn't know that heaving could be a fail.. I guess if the weight continues going down after the press command it would be though.
 
capo180 said:
Didn't know that heaving could be a fail.. I guess if the weight continues going down after the press command it would be though.
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I saw a big debate about it on another site before. Bell does it, too, after he went raw
 
Duramaxhd said:
The guys were talking about that a few weeks ago seemingly using your chest to push the weight back up
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I think if it is an issue rule books will have to be clear. WNPF said no heaving premeet. Now some people had some movement, but nothing like Green and Bell where they seem like they are going to fold in half.
 
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