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

L&S be careful! I know from experience that birth control doesn't work all the time lol May get your wish before ya know it lol

Rob, good work! Pausing sucks balls.

Taking Conquer myself. Good stuff.
 
What Sean means to say is "pull in pray"

In serious relationship of course. In this day and age you better wrap the sucker up otherwise!
 
Hey mobility gurus, when I extend my straightened left leg away from my body my left hip/low back area feels sore and weak. When I extend the right it feels 100% normal.
Any ideas on what is going on before I just go ham on the area?
 
Sean1332 said:
Just don't extend your straightened left leg away from your body! Problem solved :D No idea. I vote to go ham.
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lol I likely will. It's like a hipflexor or a low back muscle thing going on. I'm just happy I called it before I really ****ed it up.

And Conqu3r and Green Mag is my serious biz natty stack right now. It's pretty solid!
 
Comp Bench
up to 240 x 3 x 3(last two taped)@8-9RPE

Comp Squat
Up to 340 x [email protected]

Super Set of:
Hyper Extensions
Glute Ham Raise
Reverse Hyper +90
Bulgarian Split Squat w/kettle bell(thanks Sean and Dmax)
4 times through and man, my hips and low back were swarming with blood. Felt good!

Notes
Bench-If anyone has any critiques it it much appreciated. I felt like a few reps felt great, and others just didn't groove great. Overall pretty solid with no hand off though.
Squat-I really gotta fix this fall forward in the squat. Notice reps 2 and 3. Any critiques for that are much appreciated, too. I am contemplating trying a flat shoe again to see if that sits me back some, because I notice that this has become a problem, and it is reoccurring.

That's all folks, and thanks for following!

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Your bench reps looked solid to me. Maybe the differences between the feel of reps is due to something like upper back tightness, or external rotation; i.e. something that can't be captured on film. Or, maybe, someone with a better eye can catch something on film that I missed.

As far as squat goes, it was pretty obvious that your weight was shifting forward. That happened to me in my Romaleo's and I had to switch back to squatting in my chucks. Totally alleviated the problem.
 
CincyKiller45 said:
Your bench reps looked solid to me. Maybe the differences between the feel of reps is due to something like upper back tightness, or external rotation; i.e. something that can't be captured on film. Or, maybe, someone with a better eye can catch something on film that I missed. As far as squat goes, it was pretty obvious that your weight was shifting forward. That happened to me in my Romaleo's and I had to switch back to squatting in my chucks. Totally alleviated the problem.
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Hard to explain but like some reps felt awesome and others just felt a hair off. I am always making little tweaks to bench to try and make it better.

As for the squat, it's funny you say that. I wonder if it will be the same for me. It's crazy because I feel like I can it great form on all my work up sets, but once I get to a top set I have trouble staying back. **** it, I'm gonna try it later this week.

Thanks for taking the time to check it out ma man!
 
My big thing is I get setup right but don't get the weight back on my upper traps. Gota keep up on that t spine mobility to allow that too.
 
Yeah, bench was imperceptible buddy. I sometimes have the same problem with my squats, try to drive your back into the bar and also make sure your feet are flat and spread while you're squatting. You may like the flat shoes better, though.
 
It looks like you may be touching in just slightly different positions on the chest for some (one looks like it even moves a bit towards your legs before pressing). I know when I don't press up and back, but just straight up it doesn't move as well for me.
 
Upstairs packed so check this warm up out
-BSS/hyper extensions/sledgehammer used like shoulder wok-4 times through....very effective!

Front squat(closer stance to make it more quad dominant aka the correct way)
Bar x 10
135 x 7
155 x 5
175 x 3
190 x 3
210 x 2
225 x 2
245 x 1@9
I know it is not a lot but this is 5lbs less then my belted Pr without a belt and smoother

Deadlifts
135 x some amount of singles
225 x few singles
+belt
315 x 2
365 x 2
405 x 1
Felt pretty damn easy so went with what I wanted to accomplish
455 x [email protected](PR)
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Just wasn't as hard as I thought it would be, so I am happy. With recent issues in the hip/back I stopped there. Almost mock meet time.

DB incline/DB Row
60 x 4 x 10/80 x 4 x 10ea


Feeling good guys. Happy about that. Hopefully it all comes together for the mock meet.
 
Stacking PRs like its nothing. Nice work big dog.
 
Damn!
 
Thanks fellas, I appreciate the kind words. I am super stoked about it. I went in not knowing if I was gonna pull and came out a man haha
 
capo180 said:
Nice deads man! When's the mock meet?
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Thanks buddy, and the mock meet is not this Saturday, but next Saturday. Should be interesting. I don't plan on taking all day like a full out meet, but I probably will bring some Carbos to help fuel me after bench or during the whole thing. I'm estimating 2-2.5 hours of time there. 12/20 to be exact.
 
So I've just been doing real meets instead of mock meets LOL. After this I'm Gona try and get a good 4 months of training in at least.

Amped to see what you do in this mock meet. Everything is looking so good man you've seriously been making awesome progress. I love seeing everyone put the work in get results.
 
CountryLiftin said:
So I've just been doing real meets instead of mock meets LOL. After this I'm Gona try and get a good 4 months of training in at least. Amped to see what you do in this mock meet. Everything is looking so good man you've seriously been making awesome progress. I love seeing everyone put the work in get results.
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Thanks bro, I appreciate it. And I wish I had a real meet. My gym just did an IPA meet, but I wasn't sure where I'd be with the finger break. I keep seeing some intriguing late February meets but I am unsure of doing this and JR may be arriving late Feb(or early March at latest). It's a tough predicament!
 
rob112 said:
Thanks bro, I appreciate it. And I wish I had a real meet. My gym just did an IPA meet, but I wasn't sure where I'd be with the finger break. I keep seeing some intriguing late February meets but I am unsure of doing this and JR may be arriving late Feb(or early March at latest). It's a tough predicament!
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Lets do an RPS meet together somewhere this year. Ill try to make it happen. I'd honestly rather not be doing this meet. I need training. Not trying to hit big numbers.
 
CountryLiftin said:
I need training. Not trying to hit big numbers.
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This. So much this. Thought I'd enjoy these last couple weeks and my test week coming up because I'm hitting big numbers (for me) with some obnoxiously low volume, but it's honestly really boring. I can't wait to get back to building.
 
liftandswim said:
This. So much this. Thought I'd enjoy these last couple weeks and my test week coming up because I'm hitting big numbers (for me) with some obnoxiously low volume, but it's honestly really boring. I can't wait to get back to building.
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Trying to push yourself and some how peek for two meets also really sucks because I feel terrible and know there I things I need to work on. Rep city and PRs are where it's at.
 
Bench
This was really a work in form day, but work on it with a heavy double. I did tons of work up sets, and I am in a hurry so
Worked up to 260 x [email protected](PR)(paused)
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Drop down to 225 x 2 x 3 with a really exaggerated pause. I am working so freaking hard on getting tight. I also found a way to sink my arms into the sockets a little more today. Felt pretty damn good actually.

Push press
Bar x 5
95 x 5
135 x 3
155 x 3@8
165 x 1@9
Not stable having not done them in a little bit. Tripled this last month.
135 x 5@8

HE/GHR/RH
X 3 sets though. Ridiculous back pump.

Face pulls/incline curls
X 3 sets

That's all folks. Any critiques are very welcome. Now comes the taper.
 
Watch that butt on the bench, bud. I dunno if it left or not. Everything else was awesome though!
 
herderdude said:
Watch that butt on the bench, bud. I dunno if it left or not. Everything else was awesome though!
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Thanks man, I noticed that in the vid too. I didn't feel it but it looked close. I may do the mock meet in the singlet, not sure. Don't know if I wanna be that guy lol
 
I like the Nike dri fit I wear from kohls but for legit "lifting" shorts idk.


Do the meet in a singlet!!! Butt was close. Push back and up at the chest. Leg drive should put momentum into the bar not hips. I struggle with it too.
 
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