Rob's log part 2 (gonna take a crack at PLing)

[ROB581211]

I was pumped the fuck up tonight. I don't know happened but I was a crazy man. Crushed my WO and even threw in 20 mins of cardio at the end. Loved the sabo deadlift shoes. Worth every damn penny. This was honestly the best DL bench night I've had. I crushed the 345 2 sets of 1 like nothing tonight. Got a video of 325 x 2 on the way back down I'll post up shortly. I'm still amped. I need some more weights.

 

[ROB581211]

Video Removed - No longer available

4th set of 325 x 2 for the night

 

[RodgerThat]

Glad your digging the sabos man they are absolutely awesome nothing makes you feel so glued to the ground during a deadlift.

 

[ROB581211]

Glad your digging the sabos man they are absolutely awesome nothing makes you feel so glued to the ground during a deadlift.

I was honestly shocked. They were so much more comfortable than I expected. I can't recall any discomfort in my back the entire night. Thanks for the recommendation

 

[RodgerThat]

I was honestly shocked. They were so much more comfortable than I expected. I can't recall any discomfort in my back the entire night. Thanks for the recommendation

I ain't out here to shill a shitty product it's crazy what a good pair of shoes can do to improve your movements that's for sure! And the fact that they say deadlift on them makes you 10% stronger this is scientific fact!

Nice bench too man and going no spot even for a lift off is crazy!

 

[Perrin Aybara]

Looks like I'm adding Sabos to my purchase list. Bench is looking good, even better you're so pumped about training, it'll only accelerate the gainz. Deadlift is starting to feel better?

 

[ROB581211]

I ain't out here to shill a shitty product it's crazy what a good pair of shoes can do to improve your movements that's for sure! And the fact that they say deadlift on them makes you 10% stronger this is scientific fact!

Nice bench too man and going no spot even for a lift off is crazy!

I was fucking amped tonight man. I had so much energy it was crazy

 

[ROB581211]

Looks like I'm adding Sabos to my purchase list. Bench is looking good, even better you're so pumped about training, it'll only accelerate the gainz. Deadlift is starting to feel better?

Honestly I haven't had anyone to video for me so I've been pulling whatever way gets it up the easiest. 465 for 2 felt amazing tonight. Great bar speed. No sticking points.

 

[Docd187123]

Nice job Rob! Keep your head in the game.

You're on #30 wk 3 right? If you are it makes sense you were pumped today. #30 wk 1 has you doing 362 reps of the main lifts then week 2 it fly deloads you to 281 reps. Now wk 3 you do 386 reps so at the end of this week you may feel more drained but then again in week 4 you do another small deload of volume.

 

[ROB581211]

Nice job Rob! Keep your head in the game.

You're on #30 wk 3 right? If you are it makes sense you were pumped today. #30 wk 1 has you doing 362 reps of the main lifts then week 2 it fly deloads you to 281 reps. Now wk 3 you do 386 reps so at the end of this week you may feel more drained but then again in week 4 you do another small deload of volume.

Yes sir. I'm week 30 day 5. 4 more workouts till block 31. I'm feeling great about things at the moment. I have a ton of focus. I've even been cutting calories back a little and still have a ton of energy. I just want to keep my weight under 205. I was 210 yesterday and dropped to 206 today. I've been adding in some cardio to help keep the water down. Plus I added a little kicker for PLing days.

 

[Docd187123]

Video Removed - No longer available

4th set of 325 x 2 for the night

You looked nice and tight on that set but don't EVER stop trying to be tight. As the saying goes "you can never be too tight" when you go to do the comp lifts. Elbows tucked nice and tight, feet looked solid, bar path looked good....only minor critique I have is the pause on the first rep. It looks like right as you go to press the BB up, it dips down just a hair first then goes up. This could get you flagged in a meet bc you're not allowed any downward travel with the bar once you pause the rep and get your press command. It's only a minor critique though. You blasted that weight with ease

 

[ROB581211]

You looked nice and tight on that set but don't EVER stop trying to be tight. As the saying goes "you can never be too tight" when you go to do the comp lifts. Elbows tucked nice and tight, feet looked solid, bar path looked good....only minor critique I have is the pause on the first rep. It looks like right as you go to press the BB up, it dips down just a hair first then goes up. This could get you flagged in a meet bc you're not allowed any downward travel with the bar once you pause the rep and get your press command. It's only a minor critique though. You blasted that weight with ease

I actually felt that dip. That was my 4th set of 325. I was sure to fix it on second one. I try to let the bar depress my chest so I can't go down any further with out losing tension. I wish I could have gotten the 345 on video. Those felt perfect but didn't have anyone available at the time

 

[ROB581211]

Lemon pepper chicken and asparagus

 

[Docd187123]

I actually felt that dip. That was my 4th set of 325. I was sure to fix it on second one. I try to let the depress my chest so I can't go down any further with out losing tension. I wish I could have gotten the 345 on video. Those felt perfect but didn't have anyone available at the time

I noticed you corrected it the second rep. Tbh, I wasn't even sure it was there on the first bc I'm watching it on my phone lol but if you felt it that confirms it. Not a big deal as I said.

And yes, a little trick is to let the bar sink Into your chest then pause so when you go to press you can forcefully expand your chest and get an extra little oooomph on the way up

 

[theprodgicalson]

Glad youre on the fucking rebound after the last few weeks homie!

a little kicker, eh?

 

[ROB581211]

Easy night.

Lat pulls
120 x 15 for 4 sets

Hammer strength row low to high

180 x 18 for 4 sets

Rear delt fly

25lbs per hand x 12 for 4 sets

Straight arm push downs

70lbs x 12 for 4 sets


Stepper 15 mins

Treadmill for 45 mins

 

[ROB581211]

Tonight went much better than I expected. I will say the bench is much more difficult with the 405 max. Sets 3-5 on the 285 x 5 were touch and go. Still got all reps but I feel like I'm cheating. Squats were strong tonight. I got a video of my last set. Still diggin the SBD sleeves. They feel amazing.

Video Removed - No longer available

 

[RodgerThat]

Hey rob just a tip for elbow longevity but you should hold the bar during low bar squats with a thumb over grip as to eliminate any resting weight on your hands and therefore elbows. Not a huge deal but when doing lots of reps it can put too much strain on them. Otherwise beastly squat man and the romelaos in lime green defiantly say "I'm here to squat!"

 

[ROB581211]

Hey rob just a tip for elbow longevity but you should hold the bar during low bar squats with a thumb over grip as to eliminate any resting weight on your hands and therefore elbows. Not a huge deal but when doing lots of reps it can put too much strain on them. Otherwise beastly squat man and the romelaos in lime green defiantly say "I'm here to squat!"

I don't know I'd feel comfortable with a weight over 315 like that. It'll have to be something I work towards. I try it for sure though on the lighter weights. Everybody has the black or red ones. I like to be different when there are options lmao

 

[Perrin Aybara]

The video won't play on my phone for some reason, but definitely watch the elbows on low bar. That'll creep up on you and kill your bench and squat until it heals up.