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

I remember a long while ago you asking about Spud belt legality at meets. RPS just posted that for their federation, they are.

I might actually start wearing the one my gym has for deadlifts now.
 
Sean1332 said:
I remember a long while ago you asking about Spud belt legality at meets. RPS just posted that for their federation, they are. I might actually start wearing the one my gym has for deadlifts now.
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That's pretty cool. Gotta like how RPS just doesn't care about dumb rules that some other Feds care about. I think there is one at the gym I can try
 
rob112 said:
You think blue arrows are good for that much? I mean I like them a lot, I just haven't tried many to really know a difference.

I like the soecificity of RTS and DUP and all, but I think skimping on accessory work is a no no. I'm learning! Haha
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The great thing about blue arrows is that they are so freaking stretchy that if you really crank on them, you could have 4-6m of material on each knee, which consequently casts them up and pushes you back way more than you would expect from such a soft, stretchy wrap.

I love those wraps so much. Not the absolute best out there, but prolly in the top fifth of all wraps in my book. Better than any EFS wraps. And a light wrap with my 2m are great for fronts and light stuff when my knees are cranky.
 
herderdude said:
The great thing about blue arrows is that they are so freaking stretchy that if you really crank on them, you could have 4-6m of material on each knee, which consequently casts them up and pushes you back way more than you would expect from such a soft, stretchy wrap. I love those wraps so much. Not the absolute best out there, but prolly in the top fifth of all wraps in my book. Better than any EFS wraps. And a light wrap with my 2m are great for fronts and light stuff when my knees are cranky.
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Definitely the best I have had so far. I have the eliteFTS krait wraps, but I can't wrap them good myself. It's nice they changed their description after I bought them to "best wrap for multiply" when it used to say "best of both worlds" for spring and cast. Lol
 
Nice lifts Rob. Small technique tweaks and continue the work you've been doing and there's no stopping you.
 
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Made my new layout. The things that are working are staying the same. Things that I had issues with...well I adjusted. I am doing walkouts as per CWS in the end. I will also utilize the Reactive Sling Shot I bought extensively. Some minor, cool adjustments, that I think will benefit me. I also adjusted the Intensity phase Deadlift because I noticed a pattern in my logs going back a long time. Every major deadlift pull I hit I set myself back for a couple weeks. I would like to make a real attempt at 500 at the end of this.

Back still sore form mock meet, but better each day. I have been much worse than here before so I am just taking care of it. I will go to the gym tomorrow for some reverse hypers and hyper extensions, light bodybuilding work, etc. Hope to be back in full swing by next tuesday(odd day bc of work).
 
Rodja said:
Question: will you be doing any corrective/postural stuff for the RC that's not listed?
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You mean like pull aparts? Bc I could throw those in with abs...and I do a ton in warm ups. But if you have critique man please, let me know.
 
rob112 said:
You mean like pull aparts? Bc I could throw those in with abs...and I do a ton in warm ups. But if you have critique man please, let me know.
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That'll work. You know I'm anal when it comes to keeping that postural health as it can quickly become an issue.
 
Rodja said:
That'll work. You know I'm anal when it comes to keeping that postural health as it can quickly become an issue.
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No, good call. I gotta get out of the habit of having spurts where I do some pull aparts religiously and then just stop and half ass(kinda like mobility at times).

Noted
 
rob112 said:
No, good call. I gotta get out of the habit of having spurts where I do some pull aparts religiously and then just stop and half ass(kinda like mobility at times). Noted
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They're not fun or something you can get amped up to do, but they're vital. I hate working on my psoas yet it'll bite me in the ass within 2-3 sessions if I don't.
 
Rodja said:
They're not fun or something you can get amped up to do, but they're vital. I hate working on my psoas yet it'll bite me in the ass within 2-3 sessions if I don't.
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Oh definitely can relate. Bc when I let a problem area go I end up in catch up mode and it can really dampen some sessions. Want to avoid that.
 
Deload stuff

Mace swings
Reverse hypers
Glute ham raise
Hyper extensions
Kettle bell BSS
Face pulls
Cable flys
Curls
Tricep extensions
Reverse bench pull downs


Did everything with moderate intensity. Really just trying to get myself mobile and recovered. Probably do something similar on Friday.

That's all folks
 
Squat
Bar x 2 x 5
135 x 4
225 x 4
275 x 4@7
300 x 4@8
Stopped. I thought I was fine but the second I got the pressure from higher weights my low back felt sore :( kinda sucks but what can I do.

Comp bench
Bar x 8
135 x 4
185 x 3
210 x 4@7
225 x [email protected]
245 x [email protected]
+reactive slanger
255 x 6@8
265 x 6@9

Bench is feeling great. Moving 280 really boosted my confidence on bench. Harder to get set up with the slanger, but 1 session in that reactive one is more appropriate for me. Lats and triceps very pumped up.

Since back was sore did the triple threat
Hyper/GHR/RH x 3 x 10

That's all folks. Hopefully it's better for deads on Tuesday
 
You know what guys, I can't really remember the lower body portion of the unrack, which likely means glutes were not firing. I was so focused on the upper body. Mental note to self to make sure I am using my hips and glutes. Thanks guys
 
Deadlifts
135 x a bunch
225 x a bunch
315 x 4
365 x 3
And this is were it didn't feel great. Wasn't as bad as last week, and at a higher weight, and it didn't feel like it made anything worse. I'll take it as progress. I could feel the third rep in the left low back/hip/glute area. Getting there.

OHP
Bar x 6
95 x 6@7
115 x 6@8
135 x 6@9(PR)
This is probably like a 3 rep PR for a strict press. Very happy about this. Shoulders and arms just felt great.

Front squat
135 x 7
155 x 7@8
175 x [email protected]
Part of this was the left hip thing not 100% sturdy. Still not bad though. Also, core a little sore from that ab wheel plus toddler action lol

SSB w/kettle bell
+25 x 4 x 8el

Trifecta(hyper/GHR/RH)
X 4 x 15/12/10

Overall feel pretty damn good coming back. Just gonna have to pace myself some on lower body stuff. Upper body is feeling very strong though.

Kinda weak sauce on the hip but it is part of the game. That's all folks.
 
Strict Presses are such a frustrating movement!!! I always overextend myself and get low back pain.
135 for reps is legit, Rob! Nice liftin, hope the deads feel better soon
 
Wrivest said:
Strict Presses are such a frustrating movement!!! I always overextend myself and get low back pain. 135 for reps is legit, Rob! Nice liftin, hope the deads feel better soon
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Thanks brotha man! Yea, there are other ways to work the shoulders if it hurts that back! Haha
 
rob112 said:
Thanks brotha man! Yea, there are other ways to work the shoulders if it hurts that back! Haha
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it only hurts due to form breaking down at high weights.... I always tell myself to stay a tad lighter, but I never do. I may have a small obsession with hitting 150+.... It'll come eventually! I'll give thumbless a shot tho, never tried that
 
Wrivest said:
it only hurts due to form breaking down at high weights.... I always tell myself to stay a tad lighter, but I never do. I may have a small obsession with hitting 150+.... It'll come eventually! I'll give thumbless a shot tho, never tried that
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Thumbless with a closer grip. It's seriously made such a huge improvement...always take a big air, brace core and glutes, and don't look up at the bar. I essentially try to shove my head through like @capo. He is a boss at OHP.
 
Your upper body is really getting skrong Rob. Chris Evans is worried about losing his job.
 
Thanks for the kind words man, yeah I moved my grip out there during my past couple OHP days. I used to have my index on the edge of the smooth, hopefully it will help my press has been stagnant.. Nice PR, 135 for 6 is pretty darn good.
 
Pin squat
-up to 245 x [email protected]
3 count pause bench
-up to 225 x 4@9
Swiss attachment rows(3 grips)
6 x 10

I learned that back floss thing where you hang upside down from the barbell with two fat bands. Felt legit...felt as loose as after the Chiro. Getting better, but still need to improve for heavy weight.

My plan basically is if I don't feel good enough to say hit like 85%or so of what I should hit I will hold off on the template and just do higher reps until I get there. I don't really want to waste my template and feel good 4 weeks in and be half way done. Plus, the first week is just getting used to full body so if I feel good I'll load into 2nd week.

We shall see.
 
liftandswim said:
Get healthy brother. I've see mike T do that hanging crap in a video. How do you do your pin squats?
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I set up the pins at depth or close and I literally squat as if they are not there. It's not a long pause or anything, you just go done, the pressure leaves your body for a split second, and then go back up. Always start at the top as well. Essentially this makes the movement have a very high soecificity to the competition squat. You gotta get used to it at first, but best piece of advice is squat down as if the pins weren't even there.
 
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