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

Goblet squat 25 x 2 x 10
Kb swing 25 x 2 x 20
BSS bw x 2 x 10
Glute bridge holds 2 x 30 seconds

Comp squat
Bar x 4
155 x 3
205 x 3
245 x 2
+belt
295 x 1
+wraps
335 x 1
-walk out
370 x 1
405 x [email protected]
Invalid Link Removed
This went well and was good. Changing form up a hair. Not worried about radick depth and sacrificing form. I also stopped trying to click the hip backs ala LnS and Bolt. A guy with chronic hamstring tightness and issues probably doesn't need to stretch them more.

RDL
135 x 10
225 x 6
275 x 5
305 x 5
325 x 5
Could feel this in the hammy some still, but nothing real bad that made me stop or anything.

Cable crunch
150 x 3 x 15
Super set with
Wood chops
70 x 3 x 10 each side.

And done. Pretty solid day. Critiques welcome.
 
Duramaxhd said:
Squat looked good man just a bit shaky nothing major thou. I'm glad your hamstring is doing better
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Yea, still trying to make 405 a, I guess you could say, comfortable weight. Part of the reason I want to hit some singles every 3rd week or so. It's part mental, part my body not fully used to it.

Thanks for the input my brotha
 
Band pull aparts
Kettle bell press
Hammer/reverse/regular curls
Glute bride holds

Bench
Bar x 4
135 x 10
185 x 5
205 x 5
225 x 3
250 x 3
260 x 1
275 x 1
Invalid Link Removed
285 x 1
Invalid Link Removed
Now this is a PR. I gotta work out the ass position some. I keep going back and forth on it bc my ass is barely on the bench at the start with how much I arch. Granted I gotta sort it out before I hit the platform. I feel so powerful here, even with a throbbing arm today. If I pull the legs back my heels go verticle, and forward more is just something I am not used to at all. Progress though.

KB OHP-+25lb kbs x 3 x 10, 8
W/pull ups(4 grips) -8, 7, 6, 5

And that is all I had time for. Critiques always welcome. I do know I need to be tighter at the bottom. It seems the more the the arm pinches the harder that is. It was just medium discomfort today so no big excuse here.


Also, the new gym is so freaking awesome.
 
rob112 said:
Band pull aparts
Kettle bell press
Hammer/reverse/regular curls
Glute bride holds

Bench
Bar x 4
135 x 10
185 x 5
205 x 5
225 x 3
250 x 3
260 x 1
275 x 1
Invalid Link Removed
285 x 1
Invalid Link Removed
Now this is a PR. I gotta work out the ass position some. I keep going back and forth on it bc my ass is barely on the bench at the start with how much I arch. Granted I gotta sort it out before I hit the platform. I feel so powerful here, even with a throbbing arm today. If I pull the legs back my heels go verticle, and forward more is just something I am not used to at all. Progress though.

KB OHP-+25lb kbs x 3 x 10, 8
W/pull ups(4 grips) -8, 7, 6, 5

And that is all I had time for. Critiques always welcome. I do know I need to be tighter at the bottom. It seems the more the the arm pinches the harder that is. It was just medium discomfort today so no big excuse here.

Also, the new gym is so freaking awesome.
Click to expand...

Big issue is the fat pad probably. My ass floats on it yoo, same set up yet its locked in on a comp bench. But i also hate the fat pad and refuse to bench on it. Another tip would be to drive your nut sack into the bench when you arch so that means the bottom of your ass is always touching. However some feds have a certain % of the ass that has to be on the bench too.
 
SweetLou321 said:
Big issue is the fat pad probably. My ass floats on it yoo, same set up yet its locked in on a comp bench. But i also hate the fat pad and refuse to bench on it. Another tip would be to drive your nut sack into the bench when you arch so that means the bottom of your ass is always touching. However some feds have a certain % of the ass that has to be on the bench too.
Click to expand...

Interesting cue there. I will definitely have to remember it for next time I bench. And I am indifferent towards the fat pad. It is comfy and all, but at the same time it isn't a competition bench. Seems like the last two times I've done singles the other bench was taken, I gotta get back on it.

And you've been dropping knowledge helping everyone here out a lot lately. It's much appreciate :thumbsup:
 
Ooh, you have the red compression cuffs. Thy didn't have my size. :(

Nice benching Rob.
 
rob112 said:
Interesting cue there. I will definitely have to remember it for next time I bench. And I am indifferent towards the fat pad. It is comfy and all, but at the same time it isn't a competition bench. Seems like the last two times I've done singles the other bench was taken, I gotta get back on it.

And you've been dropping knowledge helping everyone here out a lot lately. It's much appreciate :thumbsup:
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I have a little more time and less stress in my life atm. So ive been keeping up with everyone. Plus you guys help me out when you can.
 
RegisterJr said:
Ooh, you have the red compression cuffs. Thy didn't have my size. :( Nice benching Rob.
Click to expand...

The blue ones are still very good. I used them for like a year or so. They are solid. I just bought the red ones bc my left just sucks(has since before lifting even).

Thanks man. Looking back my life time goal was 300, and I'm close to that now, so I am stoked. Nothing on the bench has come easy for me.
 
rob112 said:
The blue ones are still very good. I used them for like a year or so. They are solid. I just bought the red ones bc my left just sucks(has since before lifting even).

Thanks man. Looking back my life time goal was 300, and I'm close to that now, so I am stoked. Nothing on the bench has come easy for me.
Click to expand...

Same here.
 
SweetLou321 said:
I have a little more time and less stress in my life atm. So ive been keeping up with everyone. Plus you guys help me out when you can.
Click to expand...

I completely understand. I go dark here from time to time. I speak for everyone, we appreciate it haha. You have a good eye for small details.
 
Hyper extensions
Glute bride holds

Deadlift
135 x 6
225 x 5
315 x 4
365 x 2
405 x 1
425 x 1
Form was a little off
Dropped to 315 for a bunch of singles. Seems like I get the straightest back setting up the starting strength way. It's improving though! And hamstring only felt a hair sore towards the very end.

Cambered bar box squat
210+45chains x 8 x 2 EMOM
That was pretty rough on the core and LB. Good.

Was supposed to do core but ran out of time. Things have been hectic in the morning so I may just start waking up a half hour early.

That's all and thanks for reading
 
I get the straightest back setting up the SS way too, but I have zero speed off the ground. It's give and take.

Oh, and good work. Stay diligent on that hammy. Mine felt off last deadlift session too.
 
liftandswim said:
I get the straightest back setting up the SS way too, but I have zero speed off the ground. It's give and take. Oh, and good work. Stay diligent on that hammy. Mine felt off last deadlift session too.
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Yea that's the thing. Like 425 was relatively smooth, but it was slow as ****. You are 100% right sir. And thanks man. Hammy issues are suck, but I think all the bridges, mobility, and RDLs, and extra rest are helping.
 
rob112 said:
Yea that's the thing. Like 425 was relatively smooth, but it was slow as ****. You are 100% right sir. And thanks man. Hammy issues are suck, but I think all the bridges, mobility, and RDLs, and extra rest are helping.
Click to expand...

Have to create a stretch reflex for the fastest pull. Learn to brace your core like chris duffin explains and tighten your lats and your back should straighten out. Note i said lats and not upper back. Dont need to increase rom any.
 
SweetLou321 said:
Have to create a stretch reflex for the fastest pull. Learn to brace your core like chris duffin explains and tighten your lats and your back should straighten out. Note i said lats and not upper back. Dont need to increase rom any.
Click to expand...

I have to go back and watch that video again. I feel like if I don't get some speed in a safe position deadlifting will become my worst lift fast.
 
The straight back sacrifices a lot of speed off the floor that you trade for an easy *******. Just get your deficit and front squat game skrong and keep tweaking until you feel awesome with whatever you're doing and you'll be golden.
 
herderdude said:
The straight back sacrifices a lot of speed off the floor that you trade for an easy *******. Just get your deficit and front squat game skrong and keep tweaking until you feel awesome with whatever you're doing and you'll be golden.
Click to expand...

This.

Gotta decide how you want to pull. Flat back = slow but steady off the ground then speed to the *******, rounded = speed off floor, then fight to lock it out (in general). If you stay flat backed you just have to be patient with the pull. :D
 
You guys are the awesome. Thanks for the advice. I'm just going to keep tinkering.

What I don't get is some of my old pulls looked a hair round...but it didn't get more or less round through the lift, and felt strong and fast. Now is that okay since it is tight? Or is this high risk? Things I ponder.
 
rob112 said:
You guys are the awesome. Thanks for the advice. I'm just going to keep tinkering. What I don't get is some of my old pulls looked a hair round...but it didn't get more or less round through the lift, and felt strong and fast. Now is that okay since it is tight? Or is this high risk? Things I ponder.
Click to expand...

Is it as safe as pulling with a flat back? Likely not. But with no flexion from beginning to end, like you're describing, I don't think you'll run into any issues. That said, idk how your previous back pain/issue play into all this...
 
liftandswim said:
Is it as safe as pulling with a flat back? Likely not. But with no flexion from beginning to end, like you're describing, I don't think you'll run into any issues. That said, idk how your previous back pain/issue play into all this...
Click to expand...

Word. Yea it seems like every so often I get out of whack. Like my back become fine after I did the hip series I posted in Sean's log. My hip popped pretty darn loud, and sure enough, it started healing. I'm just gonna keep messing with it.
 
rob112 said:
You guys are the awesome. Thanks for the advice. I'm just going to keep tinkering.

What I don't get is some of my old pulls looked a hair round...but it didn't get more or less round through the lift, and felt strong and fast. Now is that okay since it is tight? Or is this high risk? Things I ponder.
Click to expand...

As long as you don't round after you start pulling like you see with so many new lifters, it's safe. Buuuut, you've had back trouble so it's probably best not to tempt fate.
 
Pull aparts
Mace swings

OHP
Bar x 10
95 x 5
115 x 5
135 x 3
155 x 1
165 x fail
Did it once with small leg cheat. Just not my day. Kinda beat having to go 4 days in a row.
135 x 5
135 x 3

DB row
80 x 3 x 10ea
80 x 18ea

Single arm pull down spud strap
45 x 4 x 8ea w/stretch last rep

TYA
5y-5t-5y-5t-10a=1
20lb DBs x 3 sets

Reverse fly on bench Burn out
25s-20's-15's-10's
2 times through
Brutal pump

Rolling tris w/kettle bells/supra spider curl
25's x 3 x 12/45 x 3 x 12

Cable crunch
170 x 3 x 10

Suitcase carry with farmers handle(90 lbs)
200 feet each arm x 2
100 feet each arm
Worse in forearm than core lol

I may start utilizing some of the strong man equipment now that the gym has the capabilities. We got lots of space and tons of stuff so I may kill some of the accessory and conditions stuff with one stone. Felt kinda beat up going in, feel much better coming out with that type of workout.

That's all folks
 
Strongman stuff is fun. Good to have and should build that odd strength to add to your total.
 
herderdude said:
Strongman stuff is fun. Good to have and should build that odd strength to add to your total.
Click to expand...

I'm contemplating like tire flips at the end of deads, or yoke after squat session. I haven't put much thought into it until today.
 
rob112 said:
I'm contemplating like tire flips at the end of deads, or yoke after squat session. I haven't put much thought into it until today.
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Until you're training for a strongman comp, I wouldn't put too much thought into it. Just have fun and get strong. I will say that Kalle recommends doing moving events for speed rather than heavy. Like, ten seconds for 50' runs and stuff like that, rather than loading the yoke to 700 and walking ten feet. I forget the specific times he laid out. but they were based roughly off of winning times at comps. You catch my drift, become more athletic.
 
herderdude said:
Until you're training for a strongman comp, I wouldn't put too much thought into it. Just have fun and get strong. I will say that Kalle recommends doing moving events for speed rather than heavy. Like, ten seconds for 50' runs and stuff like that, rather than loading the yoke to 700 and walking ten feet. I forget the specific times he laid out. but they were based roughly off of winning times at comps. You catch my drift, become more athletic.
Click to expand...

You are a wealth of knowledge ma man. Thanks for the advice!
 
BSS x 3 x 8
Goblet squat 25 x 3 x 8
KB swing 25 x 3 x 15
Glute bridge 3 x 30second holds

Squat
Bar x 5
135 x 5
225 x 5
250 x 5
+belt
290 x 5
325 x 5@9
This was my bare minimum today. It was good, but the hamstring just felt a little weak. It didn't hurt though. And for perspective my best set of 5 is 350 x 5@ like 9.89999.

Block pulls(3")
315 x 8 x 2 EMOM
this actually got pretty damn hard as 1. I haven't been deadlifiting as well/steady in recent months and 2.block pulls are freaking hard for me.

Superset
Hyper extensions 3 x 15
GHR x 3 x 10
Prowler+110 x 3 x 200ft
That was brutal lol

That's all folks. I have been devising my plan but I am just semi winging it due to have a baby in two weeks. Once that gets settled I will make a little more concert of a plan. Main reason is I feel like I spend too much time thinking about what I am gonna do after the main lift in the gym. I feel like I can get more in, or get this in faster.
 
Good luck with the baby! :)

Ya just hit what you can and do what you must during that time as well.
 
bolt10 said:
Good luck with the baby! :) Ya just hit what you can and do what you must during that time as well.
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Thanks man! I figure it will give me some time to heal up while I get the family life under control. Not looking forward to diapers again! Lol
 
Baby in 2 weeks that's great news how excited are u. Just make sure when your on your way to the hospital u stop and get a quick pump session so when u get that first baby pic with him/her you got that sick bicep pump going lol
 
Duramaxhd said:
Baby in 2 weeks that's great news how excited are u. Just make sure when your on your way to the hospital u stop and get a quick pump session so when u get that first baby pic with him/her you got that sick bicep pump going lol
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Lol I am excited. I'm not looking forward to the lack of sleep and diapers again, but of course I am happy. This will be a Jr., and then I will likely be done at 1 of each for the kids.
 
rob112 said:
Lol I am excited. I'm not looking forward to the lack of sleep and diapers again, but of course I am happy. This will be a Jr., and then I will likely be done at 1 of each for the kids.
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Congrats on gettin a son, dude. Your wife is lookin ready to burst lol

My #2 might be coming around the same time as yours.

Birth control is b.s.
 
I have 2 atm would like a third but wife said no lol. Also looked into adoption but that **** is expensive I couldn't believe it
 
Duramaxhd said:
I have 2 atm would like a third but wife said no lol. Also looked into adoption but that **** is expensive I couldn't believe it
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Wow, who'd figure that'd be expensive. You would figure that if you are helping a child in a very unfortunate circumstance that there would be a large financial barrier.

You are a good bro DMax.
 
Pull aparts
Hammer curls(15's)
Kb OHP Duffin style
Light flies
Sean's roll around arm cheat opener thingy

Bench
Bar x 10
135 x 5
175 x 5
195 x 5
220 x 9@10
175 x 10@9
This went okay. Finally back on standard comp bench, and I just felt a little off after the fat pad. Nothing I'm worried about or anything, just gotta get back used to it. Probably only a session or two, no biggie. I have no idea if top set was a PR bc I only know my 1, 3, and 5 rep PRs.

KB OHP+25's/pull ups
8, 8, 5/7, 5, 5
Little burned out from bench I think

1 arm pull down/hammer curl/rolling tricep(KB)
45 x 8(last one stretch)
30's x 10each arm
25's x 13
3 sets

Face pulls/ab wheel
110 x 12
8
3 sets

And that's that. Good session today. Got everything I wanted done...although I thought I would of gotten at least 10 on that top set. It's part form and conditioning for lifting like that. Thanks for stopping by San Diego
 
RegisterJr said:
lol What's the Duffin kettleball thing?
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Oh, he has shots where he OHPs them, but the tricky part is that the ball portion is above the hands in stead of below. It really makes you stabilize. That's why I do it with light eight for reps as it warms up like the entire shoulder.
 
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