What? Aw hell no, hold up, huh? ohh okay!

rob112

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Back squat belt less
275 x 5
275 x 4
275 x 4
275 x 4

SSB front squat belt less
Bar(90) x 5
140 x 5
180 x 5
200 x 5
230 x 3
250 x 2
https://instagram.com/p/5iKQYARX9h/
Bicep started to cramp a little

Belt squat holds/March. Standing on many mats.
2 plates for about a minute
2 plates plus gray
4 plates plus gray x 2
ImageUploadedByAnabolicMinds1437773618.192782.jpg

Just to show set up

Sit ups off GHR/Suitcase carry w/farmer handle
3 x 10/3 < and > each arm(90lbs)

Very solid workout. Happy about it. That 250 x 2 front squat is like my first PR in forever.

That's all I got today folks.
 
Dirty Dan

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I'm liking what I'm seeing up in this b1tch. I'm subbed along!
 
bolt10

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Wait is this a new log?

By Rob?

If so I'm in.

If this is just a tease and not a full log, how dare you!

Still in though. ;)
 
rob112

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Wait is this a new log?

By Rob?

If so I'm in.

If this is just a tease and not a full log, how dare you!

Still in though. ;)
I plan to do an actual log again. I feel like I am at a point I may actually start to be able to make progress again, I hope.

Granted there will be times I get super busy(as we all do), but I intend on updating all sessions I can.

Thanks for joining!
 
rob112

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Belt less pulls
135 x 5 x 1
225 x 3 x 1
275 x 3 x 1
315 x 3 x 1
365 x 5 x 1

Sldl belt less
135 x 5
135 +60 chains x 5
185+ x 5
225+ x 5
275+ x 3 grip dying
+straps
295+60 x 3
https://instagram.com/p/5m3sqixX-g/

Hip/quad developer/fat bar reverse grip pull downs with legs not hooked under
-45 x 7, -70 x 4 x 10/90 x 2 x 10, 105 x 3 x 8

Inverse curl/close grip cable row
-180 x 7, 6, 5, 5/105 x 4 x 10

And done. Very solid workout. Built up some decent belt less volume today. That's all I got. Back at it Tuesday folks.
 
jswain34

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I. Am. Subbed.
 
herderdude

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In, you crazy mutha
 
rob112

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Btw your gym looks badass
I really am lucky to have such a great gym so close. The owner literally wanted to build the best powerlifting/strength sport gym he could and I would say he succeeded.
 
rob112

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Krillan was always just riding Goku's coattail anyway lol
 
Inarius

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Krillin was dead more than he was alive. Although destructo disc was a sweet move...

Subbed
 

capo180

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Strong deads there Rob! Nice to have you back.
 
rob112

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Comp bench
Bar x 2 x 5
140 x 4
160 x 4
190 x 2 x 3
210 x 4
230 x 3
240 x 2
https://instagram.com/p/5rw5erxXz6/
Drop down to 175 and use close grip
6 x 3 C.A.T. Style
Still having trouble getting locked in on bench, but not a horrible day, just not too good either.

Kettle bell OHP
+25's x 8
X 7
X 5
X 4
Triceps just blasted trying to lock it out

Pec dec/orange band split stance face pulls
120 x 2 x 10, 8, 6/4 x 20

Rope curls/v bar push downs
90 x 3 x 15/90 x 3 x 20
Swoledom lol

Got horrendous sleep last night so it took a little to get going. Still trying g to get back to a comfort zone on bench. It's just been off for awhile. Any constructive criticisms welcome.
 
Rodja

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It's hard to tell in the shorts, but watch your butt contact. It may be as simple as pushing on your toes more than the forefoot/heel.
 
Inarius

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What kind of bar are you using?
 
rob112

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It's hard to tell in the shorts, but watch your butt contact. It may be as simple as pushing on your toes more than the forefoot/heel.
Yea I noticed that it the vid, it didn't feel like it came off but better safe than sorry. Interesting idea though. I gotta remember that for Friday's benching.
 
jimbuick

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That seems cool to have, not sure I need better knurling for bench though :(

Anybody else want that duffalo bar?
 
herderdude

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That seems cool to have, not sure I need better knurling for bench though :(

Anybody else want that duffalo bar?
God, yes. I've been asking for a buffalo bar for over a year now at the gym.
 
rob112

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I would like one too! The boss just bought tons of stuff so I don't know if he is up for more at the moment
 

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No thanks. I rarely ever use the buffalo bar we have now. I prefer to always be refining my Como lifts 100%, plus it doesn't bother my shoulders.
 
jimbuick

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No thanks. I rarely ever use the buffalo bar we have now. I prefer to always be refining my Como lifts 100%, plus it doesn't bother my shoulders.
They don't bother them yet, but I wouldn't expect that to last forever.


Preventative maintenance is a lot better than post injury rehabilitation ime.
 

SweetLou321

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They don't bother them yet, but I wouldn't expect that to last forever.

Preventative maintenance is a lot better than post injury rehabilitation ime.
I may play with adding it in then. Maybe on my lighter weeks and deload.
 
herderdude

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I just like how much more I can bench when I squat with specialty bars.
 
jimbuick

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I just hate how hard it is to squat with specialty bars....
 
rob112

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Belt less squats
Work up to 315 x [email protected]
https://instagram.com/p/5uXl9MRX1N/
Drop down to 255 6 x 3 pausers
https://instagram.com/p/5uXzhYRX1u/
I was squatted out so I did deadlift assistance and will do squat assistance when I pull

Sldl +60 chains
135+ x 5
225+ x 3
275+ x 3
315+ x 3(likely a Pr type weight)
https://instagram.com/p/5uYI71RX2d/

Belt squat marches and holds up to 6 plates + gray band top set of just hold. Had marches on other sets.

Ran out of time so I didn't get to do core. Will make up for it.

Any critiques, questions, comments and concerns are welcome.

Thanks for following
 

SweetLou321

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You look like you are not creating pressure in your abs and obliques. T spine looks broken. You can also see on the pauses you aren't gripping the floor properly as your knees have a lot of play down and up.
 
rob112

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You look like you are not creating pressure in your abs and obliques. T spine looks broken. You can also see on the pauses you aren't gripping the floor properly as your knees have a lot of play down and up.
Is the first part in the sldl or the squat? If the sldl I could definitely tell. I don't know if it is in my head but I find set up harder with straps and I need to get comfortable. I like starting at the top. If you noticed the bar rolled at start as I tried to tighten into position before the lift.

Any cues on gripping the floor? This is a huge issue of mine. I honestly focus a lot on not shifting my weight to my left leg(one with the hip issues, no coincidence I bet) and trying to maintain the right leg. It is a huge struggle for me so all tips greatly appreciated Lou.
 

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Is the first part in the sldl or the squat? If the sldl I could definitely tell. I don't know if it is in my head but I find set up harder with straps and I need to get comfortable. I like starting at the top. If you noticed the bar rolled at start as I tried to tighten into position before the lift.

Any cues on gripping the floor? This is a huge issue of mine. I honestly focus a lot on not shifting my weight to my left leg(one with the hip issues, no coincidence I bet) and trying to maintain the right leg. It is a huge struggle for me so all tips greatly appreciated Lou.
Didn't really look at the sldl. This is all relating to your squats honestly.

I find it extremely hard to grip the floor in an oly shoe. One of the reasons I still squat in flats is bc of this unless I'm squatting pretty narrows then I can do it in only shoes. When is the last time you tried flats and what made you go to only shoes? I grab the floor with my toes and twist into it hard while squeezing my glutes. Then as I go down I push my knees out while still squeezing my glutes.

My pre squat/pull warm up has helped me the most

Seated banded abductors in the bottom of a squat position with a pause
Plus
Band around knees bw pause squats to depth were I release my knees and glutes and engage them again then I'll do so half rep pauses up and down then full range making sure the glutes are firing the whole time while screwing into the floor.
Plus
Bss with pauses at the bottom and using my psoas and glutes to control the movement with constant quad tension.
2-3 rounds 10-20 reps each. In a super set.

Edit: I also make sure I'm pressurizing my core perfectly the whole time or best I can.
 
rob112

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Didn't really look at the sldl. This is all relating to your squats honestly.

I find it extremely hard to grip the floor in an oly shoe. One of the reasons I still squat in flats is bc of this unless I'm squatting pretty narrows then I can do it in only shoes. When is the last time you tried flats and what made you go to only shoes? I grab the floor with my toes and twist into it hard while squeezing my glutes. Then as I go down I push my knees out while still squeezing my glutes.

My pre squat/pull warm up has helped me the most

Seated banded abductors in the bottom of a squat position with a pause
Plus
Band around knees bw pause squats to depth were I release my knees and glutes and engage them again then I'll do so half rep pauses up and down then full range making sure the glutes are firing the whole time while screwing into the floor.
Plus
Bss with pauses at the bottom and using my psoas and glutes to control the movement with constant quad tension.
2-3 rounds 10-20 reps each. In a super set.

Edit: I also make sure I'm pressurizing my core perfectly the whole time or best I can.
My upper back actually felt super tight....core not as much. I'm trying that breath out hard to compress the diaphragm and then breath in deep...but I do notice obliques are hard for me to tighten consistently. Great eye as I was in a baggy shirt.

I recently went oly and close stance due to chronically tight adductor on the left leg and trying to engage the quads more.

My warm up isn't too far off of yours, but I have completely started over with squat form due to frankly not being able to go past like 225 without pain for awhile...so I will surely be looking forward to more of your advice as my journey continues.

As always I appreciate you being blunt and honest. Thanks Loudawg
 

SweetLou321

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My upper back actually felt super tight....core not as much. I'm trying that breath out hard to compress the diaphragm and then breath in deep...but I do notice obliques are hard for me to tighten consistently. Great eye as I was in a baggy shirt.

I recently went oly and close stance due to chronically tight adductor on the left leg and trying to engage the quads more.

My warm up isn't too far off of yours, but I have completely started over with squat form due to frankly not being able to go past like 225 without pain for awhile...so I will surely be looking forward to more of your advice as my journey continues.

As always I appreciate you being blunt and honest. Thanks Loudawg
Your upper back is tight in the wrong way causing your t spine to break and thus you can't create proper core tightness.

You have an si issue? Bc its sounds like you have what I have. I just train right through it but I can see why you made the switch. Make quad strength a priority then.
 
bolt10

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Knees look fine to me. Shoving out on the way down of course they are going to come back in to be in line with the foot a you drive up. I see nothing to be concerned about with them yet. Just make sure as they come in you don't let them go any more than that, but more so actively drive the hips forward and the chest up, should get you through the movement efficiently.
 
liftandswim

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I agree with bolt. The knees looked good to me. Looks like a case of knee varus on the way down and your knees are only coming back in over your feet. According to our main man CWS this is fine and actually fairly common.
 

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I agree with bolt. The knees looked good to me. Looks like a case of knee varus on the way down and your knees are only coming back in over your feet. According to our main man CWS this is fine and actually fairly common.
I guess I've never really seen this. I was always taught they shouldn't move in.
 
Sean1332

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I guess I've never really seen this. I was always taught they shouldn't move in.
Greene posted a video of him having his knees come in a touch on purpose. I guess it depends on how much and your stance.
 

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