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

[Docd187123]

Yea the major reason for it tonight was my back was tight after squats and it allowed me to continue on with minimal discomfort while still pumping a decent amount of blood in my legs. I think the reason my back got a little tight is because I went through the squat session as quick as I could without failing any reps plus the high volume deadlift last night. I'm just trying to get my timing figured out for sheiko workouts. I don't want to take unnecessary long breaks. Basically trying to push to find my limits.

Makes sense. I know I've seen you doing front squats. I think I critiqued a vid of you doing them a while back lol.

Def take as long as you need break wise while doing sheiko. It's important you not miss lifts. I was averaging about 3min or slightly less I'd say. I guarantee you'll find your limits once you get I to block 2.

I'll say it again, your lifts for your size are pretty damn good. You'll see a lot out of sheiko and I think if you chose to, you'd do very well at a meet

 

[Skull]

Makes sense. I know I've seen you doing front squats. I think I critiqued a vid of you doing them a while back lol.

Def take as long as you need break wise while doing sheiko. It's important you not miss lifts. I was averaging about 3min or slightly less I'd say. I guarantee you'll find your limits once you get I to block 2.

I'll say it again, your lifts for your size are pretty damn good. You'll see a lot out of sheiko and I think if you chose to, you'd do very well at a meet

Skull loves this guy^^^^^^^^^^

 

[ROB581211]

Makes sense. I know I've seen you doing front squats. I think I critiqued a vid of you doing them a while back lol.

Def take as long as you need break wise while doing sheiko. It's important you not miss lifts. I was averaging about 3min or slightly less I'd say. I guarantee you'll find your limits once you get I to block 2.

I'll say it again, your lifts for your size are pretty damn good. You'll see a lot out of sheiko and I think if you chose to, you'd do very well at a meet

Yea I was doing them for a while. I've kinda gotten away from them and need to get them back in the mix before I start. Yea I had a little bouncing problem on my pauses lol.

I appreciate the compliments. I'm gonna run this through once and see how it all turns out. I may end up doing a meet if I feel confident enough after the first go around. I'm going to have to get some new videos together soon. Make sure my form gets approval before I start. Probably sometime next week.

 

[Docd187123]

Yea I was doing them for a while. I've kinda gotten away from them and need to get them back in the mix before I start. Yea I had a little bouncing problem on my pauses lol.

I appreciate the compliments. I'm gonna run this through once and see how it all turns out. I may end up doing a meet if I feel confident enough after the first go around. I'm going to have to get some new videos together soon. Make sure my form gets approval before I start. Probably sometime next week.

32 is a straight peaking block. At the 4th week you'd be doing a real meet or mock meet to test for new maxes.

If you're not far from me I'd be willing to drive out and help you with a meet. It's not too bad to do on your own but having someone pay attention to the timing and for when they call your name, calling your weights/attempts, helping wrap knees if you do that, loading he bar for warmups, etc. It just allows you to concentrate on the lifting and skip the distractions.

 

[ROB581211]

32 is a straight peaking block. At the 4th week you'd be doing a real meet or mock meet to test for new maxes.

If you're not far from me I'd be willing to drive out and help you with a meet. It's not too bad to do on your own but having someone pay attention to the timing and for when they call your name, calling your weights/attempts, helping wrap knees if you do that, loading he bar for warmups, etc. It just allows you to concentrate on the lifting and skip the distractions.

Your good people Doc. I'll shoot you a PM as far as location but I think we may have a decent distance. If I do get to the point of committing to a comp you'll be the first to know.

As for wrapping my knees I've never used wraps before only the sleeves. I may have to invest in some for my heavier squats. Never really done any research on them so if there are ones better than others any info would be greatly appreciated.

 

[Docd187123]

Your good people Doc. I'll shoot you a PM as far as location but I think we may have a decent distance. If I do get to the point of committing to a comp you'll be the first to know.

As for wrapping my knees I've never used wraps before only the sleeves. I may have to invest in some for my heavier squats. Never really done any research on them so if there are ones better than others any info would be greatly appreciated.

I've only used knee wraps a handful of times so I don't have much expeirence with many brands. I'm planning on buying a pair soon though to be able to overload my squat in training and eventually I plan on competing in them. Plus they're really fun to squat in (wrapping them, rolling them back up, trying to walk in them, and everything else is not so fun lol).

It really boils down to what you want out of the wraps and what your federation allows. The biggest thing to pay attention for or consider is do you want wraps that provide more joint stability or ones that provide more rebound? And by joint stability I don't mean to imply they necessarily reduce the risk of injury or protect against injury any better or worse. Fact is you still can get injured easily in them and statistically speaking they don't lower the injury rate much from what I've seen.

IMO, if you're a low bar squatter: flat shoes, really sit back in the squat, wise stance, etc you'd prefer the wraps with more joint stability as your relying on stopping power coming from your joints. The wider the stance the shorter your ROM and the more work to stop at a depth.

If you're a high bar or Oly squatter: ie bar high up on traps, vertical back, close stance, etc you'd prefer more rebound as you'd be getting more depth and the rebound can help overcome that added ROM.

Personally I want to go with more rebound as I am closer to high bar squat and I bury every single squat rep. My coach wants to me to stop higher bc I'm just wasting energy and increasing the ROM by doing it but it's what I'm used to.

 

[ROB581211]

Chest night

Flat bench BB (every rep was with a 3 second pause by stop watch on my chest)
185 x 6
225 x 5
255 x 4
255 x 4
295 x 3
295 x 3
315 x 2
315 x 2
295 x 3
295 x 3
255 x 4
225 x 6
185 x 8

Incline BB
205 x 12
205 x 12
205 x 12
205 x 12
205 x 12

Incline DB fly
50s x 12
50s x 12
50s x 12
50s x 12
50s x 12

I am really liking the way things are currently going. I did the 3 second timed pauses again. Yea they suck but I want to get the most out of this I can. These past few workouts have honestly been the first time I've ever used DBs for chest fly and I'm really liking it. Trying to cut as much rest time as possible too without missing reps.

Whatever I've been doing the past few weeks is already making physical changes that I notice. I feel like my strength is going up as well. All is good at the moment.

 

[MindlessWork]

Looking sick there brother and your delts really shine!

 

[ROB581211]

Took the weekend off to do a little celebrating. Ate a bunch of bar food and had a few drinks. Now it's time to get back to it tomorrow. Only got about a week or 2 before shit gets real.

 

[MindlessWork]

Took the weekend off to do a little celebrating. Ate a bunch of bar food and had a few drinks. Now it's time to get back to it tomorrow. Only got about a week or 2 before shit gets real.

Good to take a break once in a while

 

[ROB581211]

@Melly Mel from hell. Here is the new one. Gonna be making a switch

 

[Melly Mel from hell]

Thank you Rob. Subb'd of course. Been out of touch for a bit. Thanks for the heads up. Kill it!!!

 

[ROB581211]

Chest
Flat BB (all 2 second pauses)
185 x 5
225 x 5
255 x 4
255 x 4
275 x 3
275 x 3
295 x 2
295 x 2
315 x 1
315 x 1
295 x 2
295 x 2
275 x 3
275 x 3
255 x 4
235 x 6
225 x 8
205 x 10
185 x 12

Incline BB
185 x 10
185 x 10
185 x 10
185 x 10

Incline fly DB
50s x 10
50s x 10
50s x 10
50s x 10
50s x 10

Hammer strength incline
1 plate per side for 2 sets till failure

 

[jaymaximus]

Chest
Flat BB (all 2 second pauses)
185 x 5
225 x 5
255 x 4
255 x 4
275 x 3
275 x 3
295 x 2
295 x 2
315 x 1
315 x 1
295 x 2
295 x 2
275 x 3
275 x 3
255 x 4
235 x 6
225 x 8
205 x 10
185 x 12

Incline BB
185 x 10
185 x 10
185 x 10
185 x 10

Incline fly DB
50s x 10
50s x 10
50s x 10
50s x 10
50s x 10

Hammer strength incline
1 plate per side for 2 sets till failure

That volume is insane. I got tired reading it.

 

[ROB581211]

That volume is insane. I got tired reading it.

Yea I took that flat bench from block 30 of sheiko. That workout took a good 1 hour and 45 mins. That was with pretty short breaks in between bench sets too but I'm lovin it man. I know it's not the full program yet but it's already making noticable changes in my physique in a good way.

 

[Mr.B66]

Chest
Flat BB (all 2 second pauses)
185 x 5
225 x 5
255 x 4
255 x 4
275 x 3
275 x 3
295 x 2
295 x 2
315 x 1
315 x 1
295 x 2
295 x 2
275 x 3
275 x 3
255 x 4
235 x 6
225 x 8
205 x 10
185 x 12

Incline BB
185 x 10
185 x 10
185 x 10
185 x 10

Incline fly DB
50s x 10
50s x 10
50s x 10
50s x 10
50s x 10

Hammer strength incline
1 plate per side for 2 sets till failure

19 sets of bench press, very nice work there Rob!!! Keep killing it bro[emoji106]

 

[MindlessWork]

Yea I took that flat bench from block 30 of sheiko. That workout took a good 1 hour and 45 mins. That was with pretty short breaks in between bench sets too but I'm lovin it man. I know it's not the full program yet but it's already making noticable changes in my physique in a good way.

Like what I remember Docd and Brutus were discussing, that full program can take about 2.5 hours a session...killer!

 

[ROB581211]

19 sets of bench press, very nice work there Rob!!! Keep killing it bro[emoji106]

I didn't even realize it was 19 sets. No wonder people kept asking me when I was gonna be done hahaha. I just kept saying I'm not sure. Oh well they better get used to it because I'll be doing it for the next 16 weeks.

 

[MindlessWork]

19 sets of bench press, very nice work there Rob!!! Keep killing it bro[emoji106]

That's one killer session alright and my chest just twinged while reading it!

 

[MindlessWork]

I didn't even realize it was 19 sets. No wonder people kept asking me when I was gonna be done hahaha. I just kept saying I'm not sure. Oh well they better get used to it because I'll be doing it for the next 16 weeks.

Bwahahaha tell 'em to stop whining and fuck off