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

Front squat
Bar(55) x 8
105 x 5
145 x 5
165 x 5
185 x 3
215 x 1
+belt
235 x 1
250 x 1
Bar started to roll a little. Need better positioning.
-belt
145 x 10

GHR/Burdick pull downs/tricep extensions(Orange)
3 times through.

That's all she wrote folks
 
Sean1332 said:
How's the finger?
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Doesn't hurt, but it is pretty damn stiff. Some slight discoloration around the nail bed. Doc said four to six weeks. I'm ending week 3 now. Hopefully I start my template after this week I think.

How long did yours take?
 
rob112 said:
Doesn't hurt, but it is pretty damn stiff. Some slight discoloration around the nail bed. Doc said four to six weeks. I'm ending week 3 now. Hopefully I start my template after this week I think. How long did yours take?
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Probably 3-4 weeks. It still ain't right at all, but I can deadlift so whatever.
 
capo180 said:
i hear fingers rarely heal 100% correctly.. nice job controlling that bar roll man.
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Yea I am noticing similar in people I know who broke a finger. Meh.

And thanks, kinda freaked me out haha. I'm working ability to to get the elbows up more. My mobility sucks balls
 
Nothing big to report. Had limited time so I tried some backsquats today. Was really just working on my set up. Only went up to 275 for a single(no belt or nothing) just trying to find a better set up.

I'll admit, specificity is king. Bar felt heavier than it should of bc I have not been backsquatting. No worries, just found it interesting as I could never train where I didn't emphasize comp lifts and progress...I don't think.
 
That's why I stick with my "big boring" lifts first and then change up my accessory work to keep things interesting.... Best of both worlds!
 
Look at some hand therapy stuff online if you want your finger to work/look better and maybe try a partial day splint to help it heal in line. I'm no pro but might as well make the best of it.
 
Nothing big again.

Squat
Up to 300 x 3 for a triple(no belt) @8.5
Bench
Up to 225 x 3@8
Pull downs/tricep extensions.

Just trying to get ready here. Only one in worried about it pulls. But I will give that another week.
 
Duramaxhd said:
How u doing rob?
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Doing right. Still no deads. Did some OHP/light bench/front squats yesterday. Nothing crazy, just trying to be ready so when I start my template I'm not in absolute shock by the volume. It has been kind of blah with no direction or daily goals. I think I may start next week and if I have to A. Dead with straps or B. Do good mornings. I think it may be good to go.

Thanks for asking good sir. If you didn't live 700 miles away I'd buy you a burrito or some sort :D
 
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This is gonna be the best ever, of all time. It already won the award.
 
Squats
Bar(60) x 2 x 5
155 x 2 x 5
205 x 5
245 x 3
295 x 3
320 x 2@9
Definitely beltless PRs in here
+belt
320 x 2@8
295 x [email protected]
Then I was talking with a guy and messing around with pinky less grip. It is easier to keep the elbow under the bar but a hair harder to tighten. That said, next squat session I will start with that. Did a bunch of random stuff with that grip.

Push press
Bar x 6
95 x 5
115 x 5
135 x 4
150 x 3@8
150 x [email protected]
150 x 3@9
Did this with a staggered stance.

Bench
Bar(50) x 5
95 x 5
135 x 5
185 x 4
215 x 3
230 x 3@8
245 x [email protected]
Unrack was harder than the rep so got an unrack
260 x [email protected] which is nuts bc that is a 10lb or and this is first week benching again. Not saying I didn't think I could do it, it is the level of difficulty that was surprising.
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I didn't cut out my little talking after bc I forgot so ignore the preteen stuff lol

Deadlift
135 x a ton of singles doubles and triples messing with form. This will be the hardest to get back on. Squat second, and not at all on bench bc I think the break helped.

That's all my friends. I'm thinking I'll start up Sunday. I warn squats will take a momentary hit as I was getting used to wraps. I may possibly use them in my intensity block. Not positive. This isn't for a meet so I am having some fun with it. May do an RPS in February.
 
Belt-less PRs are great confidence builders.

And sick bench PR. Probably could have grinded out 275 on the day. Awesome work, bud
 
liftandswim said:
Belt-less PRs are great confidence builders. And sick bench PR. Probably could have grinded out 275 on the day. Awesome work, bud
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Thanks man, if only I could get a great set up. I keep messing with different things. I like thumbless but my elbows still go back some, and pinkieless elbows are under easy but didnt grip as good as thumbless.

And I thought about adding weight...and decided to end on a high note and not be stupid like I usually am. Thanks again brotato
 
rob112 said:
Thanks man, if only I could get a great set up. I keep messing with different things. I like thumbless but my elbows still go back some, and pinkieless elbows are under easy but didnt grip as good as thumbless. And I thought about adding weight...and decided to end on a high note and not be stupid like I usually am. Thanks again brotato
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Yeah seems like there's always something to work on. Seems like the lifts rotate too. I'll nail my squat down and my deadlift feels like crap. Bench is feeling great, but squatting sucks. Ect ect.

And yeah, our friend CWS is big on ending on a high note and dominating your top set. Good for the psyche
 
liftandswim said:
Yeah seems like there's always something to work on. Seems like the lifts rotate too. I'll nail my squat down and my deadlift feels like crap. Bench is feeling great, but squatting sucks. Ect ect. And yeah, our friend CWS is big on ending on a high note and dominating your top set. Good for the psyche
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Yea I never have all 3 lifts feeling great it seems. I can definitely relate.

Also I agree 100%. I feel sooo much better hitting a good weight and wondering what I had then going for it and missing.
 
Nice work Rob. Bench looked super easy and glad you got some ideas on stuff for the squat. ;)
 
that bench flew lol. nice work man, congrats on the PRs, i gotta drill some heavier beltless stuff at some point.
 
Don't eat spicy ass carribian wings and a Philly cheesesteak nacho platter if you wanna be at the gym on time the next morning.

Feeling kinda sore but gonna start today.
 
Comp squat(no wraps)
Bar(45) x 2 x 5
135 x 2 x 3
225 x 3
+belt
275 x 4@7
295 x 4@8
315 x [email protected]
This went pretty good considering soreness. Video looks like a 8 but felt like an 8.5. Not too worried as just trying to get back into it.

Comp bench
Bar x 4
135 x 4
155 x 4
185 x 4@7
205 x 4@8
225 x 4@9
This didn't go to well. Just wasn't tight. Pretty sure from Friday's bench. Luckily this is a low stress week.

3 count pause bench
135 x [email protected]
165 x [email protected]
185 x 5@9
Staying tight got brutal, but perfect that this was lined up after having trouble with tightness.

Solid workout overall. Curious to how deads will go Wednesday. We shall see. Good to be back with direction.

That's all folks!
 
Focus on form before you tear into it and you're gona have a good time. I wouldn't be worried about strength.
 
CountryLiftin said:
Focus on form before you tear into it and you're gona have a good time. I wouldn't be worried about strength.
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Thanks country. I'm just excited to have a purpose every session again. I like that.

bolt10 said:
Agreed. Time to get back at it and get that momentum rolling.
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All about building momentum! Just gotta do my best to not let ego get in the way and have fun, call my RPEs correctly and this should be good!
 
Glad your finger is better and you can get back to it. I know how you feel!

Is there a specific place you suggest ordering that protein from? Trying not to break the bank.
 
Hmm bolt10 may know the best place for a deal. Keep in mind it may only be a hair pricey then ON is...I remember when ON was cheap...I'm old lol
 
Haha I feel you man. I found it cheaper than ON but it's a smaller size. Comes out about the same. Found it on lockout, but never bought from there. Figured you would know since you use it haha. I'm normally an amazon guy but its expensive on there.
 
CountryLiftin said:
Haha I feel you man. I found it cheaper than ON but it's a smaller size. Comes out about the same. Found it on lockout, but never bought from there. Figured you would know since you use it haha. I'm normally an amazon guy but its expensive on there.
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Lockout is a very legit site. I was saying Bolt may know the best spot as he is a rep. Lockout is definitely a solid place. I just wasn't searching for best deal overall when I got it.
 
Lockout has some great prices (and they are solid, I've ordered there in the past). I usually order from GRN (not PES stuff tho haha), but Trae over there likes to run deals on our products a lot so lookout for some prices during Black Friday/Cyber Monday deals. ;)
 
Thanks for the help guys! I would wait for a deal but I need some pretty soon. Not sure if I would make it.
 
Deadlift
135 x a bunch
225 x 4
275 x 4
315 x 4@7
365 x 4@8
405 x [email protected]
I hit three and on a technical issue missed the forth, waiting 30 seconds thinking what happened and then hit the 4th pretty decent.

Push press
Bar x a bunch
95 x 4
105 x 4
115 x 4
135 x 4@7
150 x 4@8
160 x 4@9

Front squat
I could not get a good position that wasn't uncomfortable today so I did about a million reps with 135. It was frustrating but I lost track of time setting up and had to leave. The bar was hitting a spot under the collar bone that wasn't comfortable. Weird.

That's all. My hands were baby soft but this went pretty good. Thanks all folks!
 
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 x5 repeat @8-9 (Load Drop) No Drop Sets

SSB
Bar x 5
180 x 5@7
210 x 5@8
230 x [email protected]
240 x 5@9
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Bench
Bar x 6
135 x 6
155 x 6
185 x 6@7
205 x 6@8
225 x 5+1assisted@10
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Pendlay row
135 x 6
185 x 5@8
185 x [email protected]
185 x 5@9

Pretty quick workout with no drop sets. Everything went well. Breaking inertia was the only hard part with SSB squats. Body felt great, but just fatigued on bench. I was going for a 10 so I am a o k with the miss. Felt good to row even with a sore back from my first deadlift session. Great day to be in the gym. Lots of strong and humble/helpful mofos in there today.

Thanks for following and I look forward to ramping this up and getting some PRs soon.
 
liftandswim said:
Idk why "exercise protocol" made me laugh haha. Good work rob! Still have yet to use the SSB
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Lol idk and it is a sexy bar

liftandswim said:
And a miss on bench is defintiely not that big of an issue. Just doesn't tax the body like a squat/dead
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Well it was programmed to a 10 so it is easy to miss or not go hard enough. I think the reason you said is why Mike has no problem loading a 10 RPE on higher rep TnG bench, consider the fact he doesn't in any other lift. By the way I felt DOMs wise I knew it would be close so I call it a success for what I am going for.

Thanks man
 
yeah its impossible to go @10 and not miss. well near impossible haha. good work man, nice to see you getting back at the deads!
 
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