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

Youze sayin' youze givin up the red one free?
 
Lying clams
Split squat holds
Glute bridges

Front squat
Bar x 8
135 x 2 x 5
185 x 3
+belt
185 x 3
205 x 2
225 x 2
245 x 1
-belt
135 x 8
135 x 5
So I did these with a close stance to be quad dominent and they were hard for me. Also, having not done them in awhile it was hard for me to get the bar in a good position. It rolled some on some sets.

Walking lunges
BW x 14steps
25's x 14steps
35's x 14steps
50's x 14steps
Have to get the balance down before trying to go higher. Straps on last set.

Hyper extensios
Bw x 12
Bw x 4 x 16

1 leg RDL
65 x 5-7 each leg, 5 sets
These were hard to balance as well. Some sets I could do easy, some I felt like I was on a bosu ball or whatever it is called lol

That's all I got for today. Thanks for stopping in San Diego
 
Building up those quads for the stage?

Nice work Rob.
 
Thanks guys...it's really a smart reaction to previous blunders lol

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This is interesting
 
rob112 said:
Thanks guys...it's really a smart reaction to previous blunders lol

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This is interesting
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I think 8 on and 8 off is a little overzealous.

However, I may do just this on my bench while I strengthen my rotator cuffs and biceps. Maybe not quite 8 weeks, depending on how i feel.

I certainly understand the concept.
 
Sean1332 said:
I like this. I look forward to getting this meet over with just so I can do other movements.
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Yea switching up for sanity can be good, but this came at a good time for me as it seems to have become mentally debilitating for me not to do the comp lifts for a damn week or two, even if hurting.
 
Pull apart series

OHP
Bar x 10
95 x 5
115 x 3
135 x 3
155 x 1
+push
155 x 3
175 x 2
-push
135 x 2
95 x 10
This all felt kinda heavy today boys

Incline DB bench
55 x 12, 10, 8, 5
Quick paced. You will see a theme of left tricep dying out today lol

Rear delt cheat supported fly/rolling tricep
25's x 20, 16, 15, 13/35's x 12, 10, 8, 7

Spider curl/face pulls
40 x 4 x 10(2 grips)/90 x 4 x 12

Cable crunch/side plank
170 x 4 x 12/4 x 25seconds each side

Nice season. Arms were pumped as hell. May or may not go tomorrow. I have the liberty of helping someone move: "oh rob lifts weights, call him. Same thing" lol. Definitely going Sunday though.

Weight at 201.5 this am on 2900 calories 6 days a week.
 
capo180 said:
Nice work man. Pump it up! A break from the big lifts would be nice at some point that's for sure.
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For me it's I have this issue where I will keep doing the big 3 even when it's not helping.

Doing bodybuilding accessory work has been fun. I'm taking this as like an off season.
 
Only meet I have eyed is in July is my stupid body will allow a decent training cycle. It will be at my gym and IPA. We now have 3 monolifts and 4 comp benches. Pretty badass place Boss made, but the point is we are well equipped for a meet now.
 
rob112 said:
Only meet I have eyed is in July is my stupid body will allow a decent training cycle. It will be at my gym and IPA. We now have 3 monolifts and 4 comp benches. Pretty badass place Boss made, but the point is we are well equipped for a meet now.
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That's sick. I'm jealous.

Hope your body holds up enough to compete
 
Spider curls! I haven't done them in a minute.

What's the purpose of a push press? I know it increases what you press, but what does it carry over to? Is the purpose only to move more weight?
 
RegisterJr said:
Spider curls! I haven't done them in a minute. What's the purpose of a push press? I know it increases what you press, but what does it carry over to? Is the purpose only to move more weight?
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Dat bicepasairous Rex burn!

I do then to get used to handling more weight. I do bring the weight down under control. Sometimes it makes the weights when I drop down feel real easy, sometimes, it doesn't like yeaterday. So I sometimes get some great strict dropsets after too.
 
Cut out a nap a day man, I believe in you haha

I know that feel. Too many good shows out there to watch them all
 
Some guys I work with watch like everything, they talk about tv all day lol.. Game of thrones looks good, I think my free hbo is about to expire though. I started watching house of cards on Netflix and I like that.
 
Skwatz
Bar(65) x 5
155 x 5
205 x 5
245 x 1
275 x 5 x 5(roughly 60% of my desired max w/wraps, no wraps here).
Sweating bullets ma mans

Sumo block speed pulls
185 x 8 x 3
Should have wore long socks. Tore my legs up. Will try to slowly build this up a little. Today was about positioning...which felt pretty good...off blocks.

That's all folks. Started feeling that pinch, and since I have no pain or issue without heavy load, and due to some research, it seems it may be my sciatic nerve. Because of this I have a scheduled chiropractic appointment on Monday morning. That's all I got folks!
 
What's the consensus on long socks? Worth it?
 
Well I set up sumo against the bar and since my legs are out wide the knurling just rode up my legs like a cheese grater
 
I will try them out. I just always thought they looked goofy. I guess after benching on a kitchen grip pad, nothing can be goofier...
 
Who gives a crap. Be as goofy and crazy as possible. Hang upside down 50 shades of gray style from a resistance band, huff smelling salts so hard that you thrown up afterwards, take your shirt off and scream random shît at new people after a squat. The list of stupid stuff you should do is endless. I've completed all of those this week and it's only Friday.

Yank those socks up as high as you can and own that shît.
 
Bench
185 x 5 x 5(roughly 60% of what I want my 1rm to be)

Slang and close grip
185 x 8, 7, 6
Triceps just dying out here

Rear delt destroyer type thing
40's x 15->20's x 15->10's x 15->arms x 15 x 3 sets
Das pump

Ran the rack on curls from 50's down to 10's hammer style

Solid day for crap sleep all weekend. Junior didn't want to sleep good. Also legs had horrible DOMs so they didn't participate well today on bench lol. I forgot to weigh in this am and I wonder if I broke the 200 barrier as I was 200 on the dot a few days ago. We shall see.

Chiro tommorrow so nothing until Wednesday.

Stay strong and thanks for reading but mostly stay classy guys :D
 
Nice benching Rob. Seems I'm the only one without a sling.
 
Sean1332 said:
Doubling up a miniband or light band above your elbow is a quick way to make a ghetto slanger.
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I'll try this too. Thanks.
 
So I was bound up all the way to my neck. He said it seemed like my top couple vertebrae were tourqing my spine, and causing a down stream effect all the way to my hips.

Hopefull that helped for lifting, I feel good though. Lifting Wednesday. Deadlifts.
 
Deadlifts 60% of desired 1RM
300 x 5
300 x 10 x 1 fast paced
So the rep set had the same hammy pinch so I rolled the calf and hammy on a barbell and did singles. They felt much better than the rep set...plus I had a lot of set up practice. Pretty solid actually. I will use the SSPT deadlift chart for the foreseeable future.

Ukrainian stallions(Orange band)
Bar x 10
135 x 10
185 x 10
225 x 2 x 8

Banded dimels(2 Orange bands)
3 sets of 15 reps

Wide/high leg press
Worked up to about 250 x a few sets of 10, dropped down 1 plate each side and did the same thing a couple sets with one leg at a time.

Lying claim with band
Bunch of reps each side

Deadlift day will remain for building up my weak glutes and singles. I think I can make progress like this. Squat day is the day I am worried about more, but hopefully I can get some solid work in as the Percents go up.

Oh and I weighed in at 198 today.
That's all folks.
 
Oh yea, my gym also got some fancy equipment from Westside this week. There is a verticle like glute ham raise, a machine that is the opposite of a glute ham raise, pec deck, and a leg press. I'll have a little more variety for accessories, which is cool.
 
Nice work. The SSPT chart should serve you well, I liked it when I implemented it and it has been useful for quite a few.
 
bolt10 said:
Nice work. The SSPT chart should serve you well, I liked it when I implemented it and it has been useful for quite a few.
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Thanks bolt. I actually think I was getting better by the last few reps with plenty of time to really work on what I was doing.
 
Bench(paused)-65% of desired 1RM
195 x 6 x 4(1-1.5 rest between sets)

Close grip incline DE style
155 x 6 x 2

Rear delt drops
40's x 15->20's->10's x 1, 2 sets x 10 reps at each weight

Meadows rows
Bar +50 x 4 x 10 each side

Pec Dec(slow stretch, fast contract)
110 x 2 x 10
110 x 8
110 x 6

And done. Nice workout. Bench form felt great today. Inclines got better as I went, probably finding optimal positions.

That's all for today. Back at it sunday.
 
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