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

Definitely have some of those trigger points from that diagram. I worked on it last night and will again tonight and see how it feels again tomorrow.

Thanks again all that chimed in!
 
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

Deadlift
135 x a bunch
225 x 3, 2
315 x 5
+belt
365 x 5@8
385 x 5@9
Invalid Link Removed
365 x [email protected]

PP
Bar x 5
95 x 3
115 x 3
135 x 3@7
155 x 3@8
165 x 3@9
155 x [email protected]

FS
Bar x 7
135 x 7
155 x 7@8
185 x 7@9
175 x [email protected]

Went kind of conservative with the little hammy ish. Had a very solid work out and it wasn't too bad today. I got cued to get tighter and get back to doing air at the top and actually the last three reps on the top set were easier than the first two, but I was fatiguing at that point with the five reps. Also my hands are too freaking soft haha. They are all red after deadlift sessions. They'll toughen.

I then did some rehab type stuff and got some tips for the hammy as well to do at home. Then I just messed around with just back tightness with a bar in squat position. I got a really good feeling cue but I need to put it in action before I know if it will work.

Tldr

That's all and things will start picking up as I get acclimated back to this. So far so good.
 
Nice session! I think that is pretty solid looking for your comeback and think you are in a good spot right now. I know that feel of time off and how soft your hands are....makes it difficult, but once they toughen back up it'll just be that much easier.
 
bolt10 said:
Nice session! I think that is pretty solid looking for your comeback and think you are in a good spot right now. I know that feel of time off and how soft your hands are....makes it difficult, but once they toughen back up it'll just be that much easier.
Click to expand...

Thanks Bolt. I think I am learning as instead of being greeting and loading 405 and messing up I went conservative and actual did what I was supposed to; accumulate volume.

Thanks again broski!
 
Pause squats up to 4@9 4-6% Fatigue
TnG Bench x 5@9 4-6% Fatigue
DB Row Repeats @7-8

Pause Squats
Bar x 4
135 x 4
185 x 4
225 x 4
275 x 4@8
295 x [email protected](this has to be a PR)
Invalid Link Removed
280 x [email protected]

TnG
Bar x 5
140 x 5
190 x 5
210 x 5@what I thought was an 8
230 x 5@what I thought was a 9
Invalid Link Removed
220 x 5@8
220 x 5@8
220 x [email protected] don't have time for this, ****!
The soreness/aches of my body had me read this wrong. I rewatched the tape of my initial and it freaking flew. Oh well. At least I'm building momentum!

DB Rows
70 x 7ea
80 x 7ea x 5sets

Great session. The rack position cue worked phenomenal so far(albeit not max weights). This is what I did. Pull through past on the squat set up like many do, but as I was sliding my back down into position I was spreading the bar as hard as I could on the way down. Upper back tightness felt really good today. I was supposed to SSB but I had to try this. I would have went to 315 but I didn't want to push it. Still slightly conservative here as I want volume. On bench I couldn't read it for ****. When I dropped my first time I was like "8.5" and the one guy was like "7-7.5." ****. So I kept going and they were right and I was wrong. My body is kinda sore so I mistoke that as a strength being off, I just need to grind better. Great session. Be back at it Saturday!

Thanks for stopping by. Daewoo Lanos motha ****as! haha
 
Bench is probably one of the harder lifts to gauge RPE, I'm guessing. Because for me, I can hit something like @7-8 set after set after set.
 
liftandswim said:
Bench is probably one of the harder lifts to gauge RPE, I'm guessing. Because for me, I can hit something like @7-8 set after set after set.
Click to expand...

I agree. Bc of how "not taxing" it is compared to the lower body lifts repeating a mid-range effort is easy. On the same token it is also a lift IMO that can go from kinda hard to fail quick in the upper limit.
 
rob112 said:
I agree. Bc of how "not taxing" it is compared to the lower body lifts repeating a mid-range effort is easy. On the same token it is also a lift IMO that can go from kinda hard to fail quick in the upper limit.
Click to expand...

Agree on both points. Bench is hard to grind out. It's easy until it's not haha
 
Bench is freaking exploding, man! Awesome. What did you bench at your first meet again? :D
 
Nice benching rob. That's some good volume.
 
You've got 275 like cake.


I hit a 285 joker set the other day and that stuff felt so heavy. I have a good bit of strength back but my heavy bench form is GONE. I got 6 weeks to get it poppin again.
 
rob112 said:
I agree. Bc of how "not taxing" it is compared to the lower body lifts repeating a mid-range effort is easy. On the same token it is also a lift IMO that can go from kinda hard to fail quick in the upper limit.
Click to expand...

Ya Mike took a poll of most of his lifters and the general consensus was load drops with lower body movements usually only allotted 1-2 sets at 6%, while the presses seemed to be usually 2-4.

I am unusual in that I can't repeat upper body stuff at all. :(
 
capo180 said:
Nice benching man! I'm looking forward to 275 soon myself!
Click to expand...

Nice Man! And thanks

CountryLiftin said:
You've got 275 like cake. I hit a 285 joker set the other day and that stuff felt so heavy. I have a good bit of strength back but my heavy bench form is GONE. I got 6 weeks to get it poppin again.
Click to expand...

Dude, you'll be back over 3 bills in no time!


bolt10 said:
Ya Mike took a poll of most of his lifters and the general consensus was load drops with lower body movements usually only allotted 1-2 sets at 6%, while the presses seemed to be usually 2-4. I am unusual in that I can't repeat upper body stuff at all. :(
Click to expand...

Huh, that makes sense. Lower body in 4-6% is rare I get more than 2 sets on lower body. Bench I almost seem like I gotta rely more on tape than how it feels for initial. #learning


liftandswim said:
I always knew something was wrong with you.
Click to expand...

I think he is a super hero. Jacked all day long, disappears for long periods of time, talks in a loud whisper...although the last one I'm not certain bc I never heard him talk lol
 
liftandswim said:
I always knew something was wrong with you.
Click to expand...

Haha! Ya it sucks...that's why there are so many reps and body weight exercises in my circuits lately. Trying to kill a weakness.

rob112 said:
Nice Man! And thanks Dude, you'll be back over 3 bills in no time! Huh, that makes sense. Lower body in 4-6% is rare I get more than 2 sets on lower body. Bench I almost seem like I gotta rely more on tape than how it feels for initial. #learning I think he is a super hero. Jacked all day long, disappears for long periods of time, talks in a loud whisper...although the last one I'm not certain bc I never heard him talk lol
Click to expand...

Work is killing me right now (in a good way). Very busy building up my business but killing the lifts. I do whisper a lot...I'll voice over a lift one day...or not.
 
Block Pull (below knee) Work up to x4 @9 (Load Drop) 4-6% Fatigue
OHP Work up to x7 @9 repeat to @10
Meadows Rows Work up to x7 @9 (Load Drop) 4-6% Fatigue

6" blocks
135 x 4
225 x 4
315 x 4@7
365 x 4@8
385 x [email protected]
Invalid Link Removed
365 x [email protected]

OHP
Bar x 7
95 x 7
115 x 7@8
115 x 7@9
115 x 7@10

Meadows
+35 x 7
+45 x 7
+55 x 7@8
+65 x 7@9
+60 x 7@9

Notes
-hammys felt pretty good. Used the hammy band still. Could have likely went up for a 9 but taking the "better safe than sorry route." Plus I gotta squat tomorrow!
-I was actually able to grind on OHP for once. Definitely a volume PR for my weak ass.
-hands and grip still have catching up to do.

That's all folks!
 
The batman shirt made the workout easier. ;)
 
jimbuick said:
Yeah, he's solid. What was the score again though?
Click to expand...

Seattle is dirty...and not good dirty. Giants are really bad. Sucks bc Eli is playing good and OBJ does seriously look like he would make Cruz the #2 receiver and Randell the #3, which would be nice. New system + insane amount of injuries = what's happening here. I have no idea where we head out since most of the money the team spent is on IR. Don't know if coach still gets as much blame as he might otherwise. We shall see.
 
rob112 said:
Seattle is dirty...and not good dirty. Giants are really bad. Sucks bc Eli is playing good and OBJ does seriously look like he would make Cruz the #2 receiver and Randell the #3, which would be nice. New system + insane amount of injuries = what's happening here. I have no idea where we head out since most of the money the team spent is on IR. Don't know if coach still gets as much blame as he might otherwise. We shall see.
Click to expand...

Oh sorry, I should've specified. I meant the eagles vs giants score from a few weeks back ;)
 
Today wasn't quite as planned. It was really good and really bad.

The bad
Squats
Bar x a bunch
135 x 2 x 4
225 x 3
+belt
275 x 3
315 x [email protected]
350 x [email protected]
I could feel it was too big a jump and would have been a max set so I racked. I was feeling off/tight/sore the whole time so I did something out of my norm. I dropped down.
225 x 3
275 x 1
315 x 3@8
335 x 3@9
300 x [email protected]
300 x 3@9
My form was just off today. I could write too much on what went wrong, I'll just say it was a bad day and I need to regroup a little. Still got some good work in.

Competition style bench
Bar x 5
140 x 5
160 x 3
190 x 3
+belt
210 x 3@7
230 x [email protected]
250 x [email protected]
Invalid Link Removed
Being it was a paused PR and how bad the day was going I stopped. Bench is just feeling strong. What a weird change these two lifts have had.
230 x 3@8
230 x 3@8
230 x 3@8
Wtf, maybe I should have done 260 before...
+3 count pause(counted for me so no cheating! Haha)
230 x [email protected]
240 x 2 plus last one assisted a hair. Went up bc I was taking entirely too much time and needed to get some fatigue. Accidentally hit the dude I was training with with a little spit. Pretty gross. Also learned I may be stronger with pinkies on the rings. I am feeling lately like I can PR on bench at any time. I am being patient and trusting the process!

That's all and thanks for following!
 
Beastly paused bench man.. Not all three lifts are ever good at one time, at least for me lol. The squat will come back soon.
 
I'm tickled when I'm going 2/3. Luckily I've almost always had 1/3 going, but I'm sure there will come a time when nothing is working, too.
 
Front squat
Bar x 5
95 x 5
135 x 5
160 x 5@7
185 x [email protected]
170 x 5@8
170 x [email protected]
Changed order up

Comp dead
135 x 3
225 x 3
275 x 3
315 x 3
365 x [email protected]
405 x [email protected]
Invalid Link Removed
370 x 3@8
370 x [email protected]
No pain! Really need to focus on pulling out slack, breathing at the top, and spreading the floor. And as with all lifts try to get so tight it sucks balls.

TnG Bench
Bar x 8
140 x 8
160 x 8
190 x [email protected]
210 x [email protected]
190 x [email protected]
190 x [email protected]
Was programmed a 10 and solo so I went for a feel. I was sooo pumped after this my biceps even felt pumped lol. Had 8grams cit-mal so that may help.

I thought of an interesting concept. I was supposed to push press today and do TnG sat, but didn't want to wear out for comp presses. So I thought of something since my schedule isn't consistent...does it matter the order and selection for the day if I get done everything I had planned for the week? Like autoregulation to another degree using priorities and feel to get the most out of each movement? I dunno. Toying with it. Why not?

That's all!
 
Bar speed looks good, pal.

Can't really help with your programming situation. But I think as long as your priorities are in order you'll be fine.

Realizing more and more that training talk is overcomplicated (usually by the weak...like me lol). Continually grappling with your technique/form and remaining injury free are at the top. After that, assuming sound exercise selection, just keep trying to do more and more of whatever you're doing over the course of time. Whether that's more volume in the form of more weight on the bar or more sets, who cares.
 
Nice session

If your asking what I think u are, lay out your days so u have adequate time to recover between days so say today I see u did fronts and deadlift I would not go and do squats tomorrow or even the next day I give at least 2 day imo
 
I don't think switching them in and out of the specific slots is too big of a deal as long as they are hitting similar levels of stress (so repeats @8 x 5 for both days, instead of switching out a @9 x 3 and a @8 x 7 exercise, etc.).
 
As Bolt said, the overall stress they create as a result is the main concern. Having a heavier press separated from heavy pulls by a few days in the week will have a different effect if they follow each other.
 
Thanks for all of the input guys. I appreciate it. Gives me more to ponder(pinky and the brain anyone?)

Pin squats
Bar x 2 x 5
135 x 5
185 x 5
225 x 5@7
250 x 5@8
275 x [email protected]
Invalid Link Removed
250 x 5@8
250 x 5@9


Was supposed to do bench w/chains for triceps but biceps so so tried close grip, still sore so went high rep with boards
3board
205 x 10@8
Too high
2 board
205 x 10@9
185 x [email protected]
Got some set up pointers again so I am gonna mess with it on Sunday. Great pump but like I said, kinda sore and I was supposed to do triceps dominant press so this had to make due.

Pendlay Row
135 x 5
185 x 5@8
185 x [email protected]
185 x5@9

That's all. Solid sessions. Felt like death going in. This high stress week is pretty brutal. Glad I pushed through and had a good workout.
 
Sean1332 said:
3-board is definetly high! unless you're doing close grip I guess
Click to expand...

I have so little board work in my career when it got going I was like "what the **** is the point" lol. Like 2.5 inch range of motion for me with a close grip lol

2 board was nice though. Apparently I hit the exact spot ever rep so I was happy with that.
 
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