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

Oh, man. Your squats are about to get a whole lot better. Now you don't have to think about your knees at all, just screwing your feet OUT
 
Screw out. Screw in is misleading but yeah.
 
Sean1332 said:
So screw both feet in to the right?
Click to expand...

The right goes right, left goes left. Because they're opposites.

But if you think about what you're doing when you screw something in, and apply that to your right foot (and create the same feeling with your opposite side) you end up "spreading the floor".

We're all saying to do the same thing, I'm just trying to explain why " screw your feet in" isn't a misleading cue lol.
 
jimbuick said:
The right goes right, left goes left. Because they're opposites. But if you think about what you're doing when you screw something in, and apply that to your right foot (and create the same feeling with your opposite side) you end up "spreading the floor". We're all saying to do the same thing, I'm just trying to explain why " screw your feet in" isn't a misleading cue lol.
Click to expand...

I was just being dumb and joking. "Righty tighty"

All points make sense.
 
jimbuick said:
The right goes right, left goes left. Because they're opposites.

But if you think about what you're doing when you screw something in, and apply that to your right foot (and create the same feeling with your opposite side) you end up "spreading the floor".

We're all saying to do the same thing, I'm just trying to explain why " screw your feet in" isn't a misleading cue lol.
Click to expand...

To people without context it is. Some people see "in" and think it means in as in medial. Obviously it was a little misleading for rob. I definitely get what you're saying and if you include with screw in then I think people would get it. Some newbie reads it's though and might take it wrong out of context or not knowing better. That's all.
 
As a guy who has been taken advantage by this que I can see the confusion. I think screw to the right, but not each leg, therefor I focused on the "in" aspect. I look forward to squats tomorrow. 3rd time this week. I will Saturday, too. Lets see if I get this screwed down :D
 
SSB Squats

Bar x 6
140 x 5
180 x 5
230 x 3
+belt
270 x 1
300 x 1
320 x 1
340 x 1(PR and weight I missed on Sunday)
Invalid Link Removed
+drop down to 270+45lbs in chain(310-315@top)
X 2
X 2
X 1
X 1
X 1
X 1
All with 1 min max break
+GM -belt
180 x 2 x 3
+belt
180 x 3 x 3
Invalid Link Removed

Super excited about the PR. Felt I am GMing a little better. That's all I really got. Got some nice weight in and then some nice volume at a heavy weight to follow. Better than last session, but not as good as the next!

Thanks for following and helping guys. Critiques welcome of course.
 
Congrats on the PR! How'd the external rotation cue go?

And I'm no GM expert, but I think you want a little less descent. I like to think of it like an RDL, but with the bar on your back. That might help with the ass back cue sean gave you
 
liftandswim said:
Congrats on the PR! How'd the external rotation cue go?

And I'm no GM expert, but I think you want a little less descent. I like to think of it like an RDL, but with the bar on your back. That might help with the ass back cue sean gave you
Click to expand...

Thanks man, and felt much much better!


And I was definitely getting back a little further, but not like a classic GM. Maybe doing these will get the hamstrings stretching better. It's also a bitch with the SSB. Thanks for the advice.
 
Nice pr rob looking strong

I think as long as u feel it's working for u do it the way u are as long as the fundamentals as the same
 
Duramaxhd said:
Nice pr rob looking strong

I think as long as u feel it's working for u do it the way u are as long as the fundamentals as the same
Click to expand...

Thanks broski.

And I do feel it greatly in the hamstrings. My hamstrings are always tight so I will keep in mind going back to maybe kill two birds with one stone.
 
Nice work man. Bummer you had the queue wrong haha

Things should be MUCH better now for you and you should clear it up. Also, on the last page I know you asked about some knee collapse stuff (which the foot thing should help clear up), but for more info there was some good points by Greg Nuckols on Jonnie Candito's Facebook status about it the other day (Greg's a pretty interesting and smart guy to follow if you like to follow those kind of people on social media...usually has interesting stuff to say).
 
Wrivest said:
Looks like you're gonna be hunting down the 400lb squat here soon buddy!!!
Click to expand...

Thanks man! I wish I knew what the SSB equated to for me on my Comp squat. It is definitely harder, but we shall see.

bolt10 said:
Nice work man. Bummer you had the queue wrong haha

Things should be MUCH better now for you and you should clear it up. Also, on the last page I know you asked about some knee collapse stuff (which the foot thing should help clear up), but for more info there was some good points by Greg Nuckols on Jonnie Candito's Facebook status about it the other day (Greg's a pretty interesting and smart guy to follow if you like to follow those kind of people on social media...usually has interesting stuff to say).
Click to expand...

Oh that is a big one to get wrong! I blame Adrian Peterson. He seems to be a good target about now(not srs lol)

I would follow them but I don't do FB. I do the Gram only as far as social media outside of forums(which is 95% here).
 
True I hate social media. Blah.
 
rob112 said:
Pretty much Thanks and they kinda frown on nudes on IG ma man
Click to expand...

lol I signed out and forgot the password. now the reset emails won't send. I prob entered my email wrong in the first place

I can still view your alls at least. back to youtube for me. hate youtube
 
Sean1332 said:
lol I signed out and forgot the password. now the reset emails won't send. I prob entered my email wrong in the first place

I can still view your alls at least. back to youtube for me. hate youtube
Click to expand...

I should comment on all your posts: "Hey Sean if you're gay, don't reply to this comment."
 
Yeah rotating the wrong way would mess you up a lot.. thats probably why your knees were flying inwards, nice PR too man! keep it up.
 
Wrivest said:
don't be sour! Who ta talkin about... I'm in for some sports trash talk! It's Bruins/Patriots season for this guy!!!
Click to expand...

You would think by looking at me like "hey, I bet that guy can take a loss in stride" and that's just not the case lol

Fam originates in NY hence the Giants fan, but my mom didn't watch the other sports(thank god or I'd be a mets fan) so I picked up all the other sports on my own so it is Sixers/Phillies/and flyers have my routing interest. Although I don't know a whole lot about Hockey...I did go to a game 7 against buffalo and it was incredible.
 
I'm probably more upset about your teams performance than you are.

Sure, I love to see my Eagles stomp the Giants (because I hate them).

But.....

I started Williams and Manning in that game, and neither of them got more than 10 points lol.
 
Not possible James

Squats(SSB)
Bar x 2 x 5
180 x 2 x 3
230 x 3
270 x 3(best belt less with SSB)
+belt
320 x 2(best double, could have tripled no doubt)
Even though not feeling it the weight was moving so I went for it and was wrong
350 x 0
Actually almost had it despite head not all there today
-belt
270 x 2
270 x 1
Just blah
+box
180 x 5
200 x 5
200 x 2 x 6
200 x 5
200 x 3
Just wanted to get some volume in. I'm started to get kinda bored just using the SSB already. I gotta have more of a plan. I like plans. I'll ponder some stuff.
 
The Program
Week 1
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) No Drop Sets
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
Push Press x4 @9 (Load Drop) No Drop Sets
Front Squat Work up to x6 @9 (Load Drop) No Drop Sets

Thursday
Exercise Protocol
SSB 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
Pendlay Row x6 @9 (Load Drop) No Drop Sets

Friday
Exercise Protocol
2" Deficit Deadlift Work up to x5 @9 (Load Drop) No Drop Sets
Bench w/Chains Work up to x6 @9 (Load Drop) No Drop Sets
Snatch Grip SLDL Work up to x6 @9 (Load Drop) No Drop Sets

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
Push Press Work up to x3 @9 (Load Drop) 4-6% Fatigue
Front Squat Work up to x7 @9 (Load Drop) 4-6% Fatigue

Thursday
Exercise Protocol
SSB Pause Squats Work up to x4 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x5 @9 (Load Drop) 4-6% Fatigue
DB Row Work up to x7 @9 (Load Drop) 4-6% Fatigue

Friday
Exercise Protocol
Block Pull (below knee) Work up to x4 @9 (Load Drop) 4-6% Fatigue
OHP Work up to x7 @9 (Load Drop) 4-6% Fatigue
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
Push 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
SSB 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
Pendlay Row 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
Bench w/chains Work up to x5 @9 (Load Drop) 6-9% Fatigue
Snatch Grip SLDL Work up to x5 @9 (Load Drop) 6-9% Fatigue

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
Push Press Work up to x2 @9 (Load Drop) 4-6% Fatigue
Front Squat Work up to x6 @9 (Load Drop) 4-6% Fatigue

Thursday
Exercise Protocol
SSB Pause Squat Work up to x3 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x4 @9 (Load Drop) 4-6% Fatigue
1Arm DB Row 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
OHP 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 x 3@9 (Load Drop) No Drop Sets
Competition Raw Bench Work up to x3 @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 x3 @9 (Load Drop) No Drop Sets
Push Press x4 @9 (Load Drop) No Drop Sets
Front Squat Work up to x5 @9 (Load Drop) No Drop Sets

Thursday
Exercise Protocol
SSB 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
Pendlay Row x 5@9 (Load Drop) No Drop Sets

Friday
Exercise Protocol
2" Deficit Deadlift Work up to x5 @9 (Load Drop) No Drop Sets
Bench w/Chains Work up to x6 @9 (Load Drop) No Drop Sets
Snatch Grip SLDL Work up to x6 @9 (Load Drop) No Drop Sets

Week 6
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) 4-6% Fatigue
Competition Raw Bench Work up to x 4@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 x 4@9 (Load Drop) 4-6% Fatigue
Push Press Work up to x3 @9 (Load Drop) 4-6% Fatigue
Front Squat Work up to x6 @9 (Load Drop) 4-6% Fatigue

Thursday
Exercise Protocol
SSB Pause Squats Work up to x3 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x2 @9 (Load Drop) 4-6% Fatigue
DB Row Work up to x7 @9 (Load Drop) 4-6% Fatigue

Friday
Exercise Protocol
Block Pull (below knee) Work up to x2 @9 (Load Drop) 4-6% Fatigue
OHP Work up to x5 @9 (Load Drop) 4-6% Fatigue
Lever Rows Work up to x7 @9 (Load Drop) 4-6% Fatigue

Week 7
Monday
Exercise Protocol
Squat w/belt Work up to x2 @9 (Load Drop) 6-9% Fatigue
Competition Raw Bench Work up to x2 @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 x2 @9 (Load Drop) 6-9% Fatigue
Push Press Work up to x4 @9 (Load Drop) 6-9% Fatigue
Front Squat Work up to x4 @9 (Load Drop) 6-9% Fatigue

Thursday
Exercise Protocol
SSB 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
Pendlay Row Work up to x3 @9 (Load Drop) 6-9% Fatigue

Friday
Exercise Protocol
2" Deficit Deadlift Work up to x 4 @9 (Load Drop) 6-9% Fatigue
Bench w/chains Work up to x5 @9 (Load Drop) 6-9% Fatigue
Snatch Grip SLDL Work up to x5 @9 (Load Drop) 6-9% Fatigue

Week 8
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Competition Raw Bench Work up to x3 @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 x3 @9 (Load Drop) 4-6% Fatigue
Push Press Work up to x2 @9 (Load Drop) 4-6% Fatigue
Front Squat Work up to x5 @9 (Load Drop) 4-6% Fatigue

Thursday
Exercise Protocol
SSB Pause Squat Work up to x3 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x2 @9 (Load Drop) 4-6% Fatigue
1Arm DB Row 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
OHP Work up to x6 @9 (Load Drop) 4-6% Fatigue
Lever Rows Work up to x6 @9 (Load Drop) 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
 
I imagine it'll be difficult to gauge RPE on row variants, especially db rows. Maybe that's just me.

I don't even think I have the requisite mobility to perform SG SLDLs. It'd be round back city. That's gonna be a b!tch on the grip too.

I like it though. I've read up on RTS (a little, enough to understand the lingo), it's all very interesting. Do you feel you have gotten stronger since implementing RTS-style training, rob? Injuries aside...
 
I can't read that much. But I will eventually.


Good Job rolling with the punches and working around your finger with variants dude. Good work.
 
I started victor cruz that game. I'm furious.



Edit* and woah, that program looks so weird to me haha. I really need to read up on RPE and stuff.
 
liftandswim said:
I imagine it'll be difficult to gauge RPE on row variants, especially db rows. Maybe that's just me. I don't even think I have the requisite mobility to perform SG SLDLs. It'd be round back city. That's gonna be a b!tch on the grip too. I like it though. I've read up on RTS (a little, enough to understand the lingo), it's all very interesting. Do you feel you have gotten stronger since implementing RTS-style training, rob? Injuries aside...
Click to expand...

Good questions and observations.
1. Most rows are easy but DBs will be hard. I will likely do repeats for fatigue. The actual point is to kind of put some more emphasis back on upper back thickness and strength as well as symmetry.
2. I am not reserved about knee bend at the bottom and straps on a movement like this. It is brutal I will tell you.
3. I couldn't answer on 1RM. I have a ton of 3-5 rep PRs and some major beltless PRs, but no singles. On top of that at about week 4 my recovery become phenomenal, and I was cutting weight. At the end of this run I will do a mock meet if need be and I can tell you on the important part.

Good stuff LnS

CountryLiftin said:
I can't read that much. But I will eventually. Good Job rolling with the punches and working around your finger with variants dude. Good work.
Click to expand...
jimbuick said:
Bro......
Click to expand...
PumpHouse said:
I started victor cruz that game. I'm furious. Edit* and woah, that program looks so weird to me haha. I really need to read up on RPE and stuff.
Click to expand...
 
CountryLiftin said:
I can't read that much. But I will eventually. Good Job rolling with the punches and working around your finger with variants dude. Good work.
Click to expand...

It's not important to read all. This is incase anyone has ideas, critiques, and curiosities.

I appreciate it. "Don't let doing what you can't stop you from doing what you can."
 
PumpHouse said:
I started victor cruz that game. I'm furious. Edit* and woah, that program looks so weird to me haha. I really need to read up on RPE and stuff.
Click to expand...

Me too, and saddened :(

It is confusing at first. At reactivetrainingsystems.com they have a beginners section if you get curious.
 
rob112 said:
Good questions and observations. 1. Most rows are easy but DBs will be hard. I will likely do repeats for fatigue. The actual point is to kind of put some more emphasis back on upper back thickness and strength as well as symmetry. 2. I am not reserved about knee bend at the bottom and straps on a movement like this. It is brutal I will tell you. 3. I couldn't answer on 1RM. I have a ton of 3-5 rep PRs and some major beltless PRs, but no singles. On top of that at about week 4 my recovery become phenomenal, and I was cutting weight. At the end of this run I will do a mock meet if need be and I can tell you on the important part. Good stuff LnS
Click to expand...

I've been digging doing rows primarily for TUT outside of the occasional set of Kroc rows. For offseason work, they're great as the primary movement isn't as taxing and you still have a lot in the tank. While prepping for a meet, though, they're often too much for me to really go after. Or maybe I just need to nut up more often.
 
Front squats
Bar x 5
95 x 5
135 x 5
155 x 5@7
175 x 5@8
185 x [email protected]
+pause
185 x 3 x 3repeats @8.5-9.5
Yays something new. I needed this. Felt solid for all beltless.

GHR/Burdick pull downs
BW x 4 x 12
Went through what grip without middle finger allowed

Orange band extensions
About 100 total

Just feels good today :)

Yea I did a smiley face

:)

Boom
 
Rodja said:
I've been digging doing rows primarily for TUT outside of the occasional set of Kroc rows. For offseason work, they're great as the primary movement isn't as taxing and you still have a lot in the tank. While prepping for a meet, though, they're often too much for me to really go after. Or maybe I just need to nut up more often.
Click to expand...

Yea I am going to go strict on them myself so I don't expect too big of numbers. Really want hypertrophy.

And makes sense bc the intensity really gets exhausting.
 
I'm probably hitting paused front squats tomorrow. ;)
 
paused front squats are a pain lol. my core/upper back get tore up from em. probably should toss em in on a deadlift day.
 
Oh man - paused fronts are brutal.... was just talking to a friend at work about these...
 
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