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

I like your workouts lately. I've never done block pulls or pulls from pins either (only back in my non-PL days and I don't think they should count haha), but I bet mine would suck. :lol:
 
bolt10 said:
I like your workouts lately. I've never done block pulls or pulls from pins either (only back in my non-PL days and I don't think they should count haha), but I bet mine would suck. :lol:
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get on that block pull train man! Helps the lockout a TON, plus for me, strokes the ego a bit since I can rep out bigger #'s.... Win/win!
 
bolt10 said:
I like your workouts lately. I've never done block pulls or pulls from pins either (only back in my non-PL days and I don't think they should count haha), but I bet mine would suck. :lol:
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I've been loving them. I kind of let myself down towards the end of the week. I did some stuff to help feel better to be ready to hit it hard again Tuesday.

Block pulls, well where I had them set up, is at a sticking/transition point so they were brutal to start; once they start after a few inches it becomes easy. I see them having a good chance and being beneficial.
 
Training 9/16/14

Comp Squat
Bar x 2 x 5
135 x 5
185 x 3
225 x 3
275 x 2
+belt
315 x 2
+wraps
335 x 3@7
365 x 3@8
380 x 2@9
Kind of pissed myself off here. I should have gotten a spot. My for felt a little off, but I should have had the 3 reps. Guy I was training with today said "were you supposed to do 2?" and I said "3." He said "you had 3. Get a spot next time, we can que you to tighten that back and let you know if you don't have it." This is a PR(in and out of a monolift...just hate the fashion it came out in).
365 x 3@9
350 x 3@9
This was easily a volume PR as well for a session. Little annoyed I pussed out on rep 3, but I did some solid work. Next time.

Comp Bench
Bar x 5-8
140 x 5
190 x 3
210 x 3@7
230 x 3@8
245 x 3@9*(comp pause PR)
235 x 3@8
235 x [email protected]
225 x 3@8
225 x #@8.5
*My bench has become highly dependent on my groove(derp). So basically I started grooving better as the sets went on and quite frankly what I thought was a 9RPE on the 245 was not, I just missed grooved to make it seem a 9. I had to stop because I couldn't just do countless sets. Easily volume PR again.

3 Count Pause Bench
190 x 5@8
210 x 4@9 went too far and had acutally 205 because I misloaded like a jackass
200 x 4@9 obviously I have a hard time gauging this exercise at higher reps. Rep 4 is so hard to stay tight when you actually do 1 mississippi 2 mississippi 3 mississippi press
190 x 4@9 okay I really suck at gauging this.

Thoughts. Head was all over and this was a really really long work out. I hit some PRs, but made some mistakes. I am crushing my target numbers. To hit my projected maxes at the next week I needed a 350-360 squat and a 225-235 bench. So overall I am happy. Just gotta watch the mental errors.

I know, I wrote a book. Sorry guys!
 
liftandswim said:
Can't wait to see the big boss reppin 405 in here.
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Hey man, I know it isn't too far away, but I got to be smart. I'm starting to get to that point where I can't out muscle mistakes. I definitely appreciate the support though!
 
9/17/2014

Comp Dead
135 x 5
225 x 5
275 x 3
315 x 3
+belt
365 x 3@8
405 x 3@9
390 x 3@9
375 x 3@9

Floor Press
bar x 12
95 x 5
135 x 5
155 x [email protected]
185 x [email protected]
arm is a little sore so took this lighter as it was kind of uncomfortable
175 x 4@8
175 x [email protected]
165 x [email protected]

Front Squat(beltless)
Bar x 5
135 x 5@7
155 x 5@8
175 x 5@9
160 x 5@9
fatigued fast on these

BFR Tri/bi combo 4 rounds

This session was pretty rough. No pain on deads. I did however not tape as it slipped my mind and I was working in with someone. This was harder due to waking up at 6:15am to get this session in and after yesterdays session I went in kind of sore. Not too bad as I hid my numbers to stay on pace for a 475 deadlift, but not a 500. I feel since I changed things up due to getting sore I am a little less explosive(which is huge on deads) and I think about it before I pull. Just got to have consecutive sessions pain free and I think I will be okay.

Thats all...time to go to work(booooooo). Thanks for staying classy while you stop by san diAM
 
This lower body frequency might put a little hurt on your numbers, but it'll definitely prep you for meet day. I think you had a solid session, Robeerto.
 
herderdude said:
This lower body frequency might put a little hurt on your numbers, but it'll definitely prep you for meet day. I think you had a solid session, Robeerto.
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Thanks man. It was a good session. Not unhappy with it in anyway...just not over the top either. Hard to squat heavy one day and come back and dead heavy the next. Not complaining! Just agreeing that it may take something away as far as LBs.
 
Good work rob! Sucks about the elbow pain, but glad you could still get something in.

Edit:
And I'd have to agree with herder on the lower body frequency. I'm sore just reading about it. Was watching a mike T. video and he was saying something like he squats Monday, Tuesday, Thursday. As well as deadlifting 2 times a week. Realize he's built up to that over time, but damn.
 
liftandswim said:
Good work rob! Sucks about the elbow pain, but glad you could still get something in.

Edit:
And I'd have to agree with herder on the lower body frequency. I'm sore just reading about it. Was watching a mike T. video and he was saying something like he squats Monday, Tuesday, Thursday. As well as deadlifting 2 times a week. Realize he's built up to that over time, but damn.
Click to expand...

That RTS programming...I as well Squat MWTh and DL TF....it blew at first, but now things feel better and I think it was worth it.

Nice pulling Rob. It looks really similar to my session from last night (365, 385, 405, 385, 365 all at 3 reps haha). ;)
 
Nice work rob I hear u on the elbow pain

After reading herders description of how he approached his deads I was very tempted to deadlift a bit today but I chickened out lol
 
liftandswim said:
Good work rob! Sucks about the elbow pain, but glad you could still get something in.

Edit:
And I'd have to agree with herder on the lower body frequency. I'm sore just reading about it. Was watching a mike T. video and he was saying something like he squats Monday, Tuesday, Thursday. As well as deadlifting 2 times a week. Realize he's built up to that over time, but damn.
Click to expand...

Yea it's around the elbow, but it is more bicep/bracialus tendon...which isn't too bad considering a squat/bench session like yesterday would have out me out if commission for the week! Haha thanks man

And the thing about mike is he believes he will need to dedicate even more time at some point to continue getting stronger.
 
bolt10 said:
That RTS programming...I as well Squat MWTh and DL TF....it blew at first, but now things feel better and I think it was worth it.

Nice pulling Rob. It looks really similar to my session from last night (365, 385, 405, 385, 365 all at 3 reps haha). ;)
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Nice! And I am loving the program so far. After the meet I will design another around the template and go from there.
 
Duramaxhd said:
Nice work rob I hear u on the elbow pain

After reading herders description of how he approached his deads I was very tempted to deadlift a bit today but I chickened out lol
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Yea, but it seems pretty much everyone in this sport has something they are working around/through. It's just the nature of the beast. We just have to do what we can to manage it. Thanks brother
 
Man I am sore today. I am also out if Epsom salt :(

May need to get some after work today. That is all. Just eating on my wham burger and French cries.
 
Keep checking that Infraspinatus for Trigger Points to help with that Biceps issue. It is a persistent and annoying lil muscle haha

The soreness should pass as you get used to the frequency. I remember being crippled a bit at first, but now it makes things seem easy (for example I split my Monday workout this week due to time and only doing pressing movements in one workout felt like nothing :lol:).
 
bolt10 said:
Keep checking that Infraspinatus for Trigger Points to help with that Biceps issue. It is a persistent and annoying lil muscle haha

The soreness should pass as you get used to the frequency. I remember being crippled a bit at first, but now it makes things seem easy (for example I split my Monday workout this week due to time and only doing pressing movements in one workout felt like nothing :lol:).
Click to expand...

Yea in pretty sure that is the guy. I get the trigger points their and I have all the symptoms(sore bicep tendon, tight pec minor). It was still good considering the day before I had my best bench and squat session in the same day haha.

And yea, I was told by the RTS guys at my gym it takes about a month to adapt and not feel tons of DOMs.

Where is that damn groin/hammy article!? :) haha
 
bolt10 said:
The soreness should pass as you get used to the frequency. I remember being crippled a bit at first, but now it makes things seem easy (for example I split my Monday workout this week due to time and only doing pressing movements in one workout felt like nothing :lol:).
Click to expand...

Haha not quite on your level, but I squat and bench or deadlift and overhead press all but one day of the week. So when I go in to just hit a upper body pump session or something it feels like I didn't even workout a few hours later haha
 
rob112 said:
Yea in pretty sure that is the guy. I get the trigger points their and I have all the symptoms(sore bicep tendon, tight pec minor). It was still good considering the day before I had my best bench and squat session in the same day haha.

And yea, I was told by the RTS guys at my gym it takes about a month to adapt and not feel tons of DOMs.

Where is that damn groin/hammy article!? :) haha
Click to expand...

Well I bought a new place, got a new job, had to secure a new place to train consistently, and have to have everything good to go by Saturday when I move in. My life is a tornado right now, but once I move in I should have time to finish...I just have to get to the gym and take pictures/videos of all the methods...the words are all typed up. :)
 
bolt10 said:
Well I bought a new place, got a new job, had to secure a new place to train consistently, and have to have everything good to go by Saturday when I move in. My life is a tornado right now, but once I move in I should have time to finish...I just have to get to the gym and take pictures/videos of all the methods...the words are all typed up. :)
Click to expand...

Damn brother! That's a lot going on!

Hey man, take your time. I do look forward to it.
 
rob112 said:
Damn brother! That's a lot going on! Hey man, take your time. I do look forward to it.
Click to expand...

Ya it's tough right now...lifting when I can and doing lots of crap otherwise. No complaints tho I am excited. :)
 
9/19/14

Pin squats
Bar x 5
185 x 5
225 x 5
255 x 3 arm bugging
+SSB
Bar x 5
180 x 5
200 x 3
200 x 2
I realize I should do SSB from the jump here to give break, plus that bar is hard as **** for me. Kind sucks it messed my workout(s) up some.

Push press
Bar x 5
95 x 5
135 x 5
145 x 5
155 x 4(failed on five)
That's all the arm wrote today. Went on to do meadows rows and then mobility.

9/20/14
1.5" deficit pulls(beltless)
135 x 5
225 x 5
275 x 5
315 x 5@7
365 x [email protected](PR)
Invalid Link Removed
350 x [email protected]
335 x [email protected]
20lbs better than last time...did another tweak on form. Will test on comp deads. I wasn't planning in the top set being an 8.5 but when it was 20lbs more than two weeks ago you think it will be harder. On deads I won't go up again at 8.5 bc is likely be tired out and miss.

TnG bench going to @10
-keep in mind arm kind if beat up...so no drops.
Bar x 8
140 x 8
190 x 8@8
210 x 6@8
230 x 6.5@10(bar was touched in 7). This wasn't band considering how I felt. Here I started running out of time. Had a baptism/birthday party at 12...
SGSLDL beltless if course, but with straps
185 x 5
245 x 5@9
Purposely gonna go a little high here since I don't have time to fatigue with reps
265 x [email protected](30lbs higher and 1 rep less than last week)

There you go. I have determined some things that are going great, and some slight changes. Like floor presses and high off chest presses aren't necessary and put me in an awkward position...so I will OHP(major weakness) instead and that doesn't aggregate anything. Then I will do some of the secondary squats with a SSB as that doesn't aggregate anything. As far as the other tricep move of the week, I will just do some higher rep slingshots or something instead of JM press bc once again, will work triceps and is more comfortable. I had a great training week, but I need to be mindful of my body. I have two days off some time to feel better. Next week is last volume week.

Thanks for reading guys.
 
Thanks guys, I don't want nagging **** messing up this training as I can tell that this training is working. Just have to customize it some more!
 
Quick side note. Gym got a new squat bar. It is 65lbs and it has ridiculous knurling across the entire thing. Freaking sick. I will be using it bc I will use the monolift when I get a little closer.

We also got a ridiculously big(IMO, not the bigger guys) westside box for box squats. Much more ass space. That's all.
 
rob112 said:
Quick side note. Gym got a new squat bar. It is 65lbs and it has ridiculous knurling across the entire thing. Freaking sick. I will be using it bc I will use the monolift when I get a little closer. We also got a ridiculously big(IMO, not the bigger guys) westside box for box squats. Much more ass space. That's all.
Click to expand...

Mastodon?
 
Kinda blah workout incoming

Comp squat
Bar x 8
135 x 2 x 5
225 x 5
275 x 2
+belt
315 x 1
335 x 4@8
355 x 3@9
Total mess up. My left leg wasn't wrapped good. I don't think that is the only reason I missed though. I noticed I wasn't spreading the floor either because first rep was easy and
335 x [email protected]
So the drop set wasn't even too hard. I was pissed about messing that up. Not so much that I think 1 rep messes up the program, but that I should of freaking had it. Goal weight was 330-340 so either should of had it or smaller jump and play it safe.

Comp bench
Bar x 5
140 x 5
190 x4@7
210 x4@8
225 x 4@9
215 x 4@9

2 count pause
190 x 3@8
200 x 3@9
190 x 3@8
190 x [email protected]
Wtf...I goes I'm finally getting dialed in today
190 x [email protected]

Then went and work rear delts(light) and did external rotation stretches and trigger point stuff.

Just a blah day. I was also told that I could start wearing down some week 4-5. Mental? I dunno. That said this is the last week of the volume phase.

Thanks for reading me bitch lol

Deadlifts bright and early tomorrow.
 
It is expected to feel like that at the end of the higher stress(volume) weeks with RTS, but it'll set you up so that less work suddenly starts to feel almost like "nothing" and your recovery gets better.

That doesn't mean it gets easier...today I wanted to punch my head through a wall even though I am recovering great. :lol:

Nice work though man.
 
bolt10 said:
It is expected to feel like that at the end of the higher stress(volume) weeks with RTS, but it'll set you up so that less work suddenly starts to feel almost like "nothing" and your recovery gets better.

That doesn't mean it gets easier...today I wanted to punch my head through a wall even though I am recovering great. :lol:

Nice work though man.
Click to expand...

Thanks bolt. I wish I would have just thrown 10-15 on there. My numbers the first couple weeks skewed things, and as much as there are some technique kinks, I got greedy with my projections.
 
Deadlift(Olympic bar)
155(what was in there) x 1, 1, 5
245 x 4
335 x 1
+belt
335 x 4@7
385 x [email protected]
395 x 4@9
375 x 4@9
I went against my normal to big a jump, added 10 lbs and it went well. I notice my upper back isn't tight enough, causing some upper back hunching. Gotta work on it.

OHP
Bar x 8
65 x 5
85 x 4
95 x 2
115 x 2
125 x 2@8
135 x 2@9(tough call on this, could be 8.5. Haven't done them in a minute so not great)
125 x 2@8
125 x 2@9

SSB squat w/micro band around knees
Bar x 6
180 x [email protected]
180 x 5@8
180 x 5@8
180 x 5@8
180 x [email protected]
Got a lot of great pointers from the Bossman today. One, he said "good idea with the band bc your knees are like pinballs." He told me how I was going too deep yesterday and I was reinforcing bad form bc he said I notice you Tuscherer guys try to go deeper than your mobility allows, and you loosen up in the hole. He said "you guys bury your squats, but really if you stay tight and are stuck a little higher it make a world of difference." We than were talking about arch on squats. He said most guys should try to arch. He said he understood neutral spine, but most guys aren't that flexible so if they try to arch, and then pull together at the abs the spine will be neutral. He said, now with woman a lot of times he has to work on neutral spine and not arching bc they are hyper mobile. I will keep this as an accessory as it works a direct weakness. He also talks to me about foot placement in OLY shoes.

It was a really great convo and part of the reason I love the gym I go to. That's all, and thanks for staying classy!
 
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