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

[ROB581211]

Squats
135 x 5
185 x 5
225 x 5
275 x 5
315 x 4
365 x 4
405 x 3
455 x 2 @9RPE
430 x 2 @9RPE could only do a 3% load drop and it wiped me out.

Was hoping to hit 475 for 2 @9RPE. Definitely could have hit it for a double but it would have been a full out 11RPE that's for sure.

Bench
135 x 8
185 x 5
225 x 5
275 x 3
315 x 3
365 x 2 @9RPE
355 x 2@8.5RPE
355 x 2@9-9.5RPE

This was the recovery week so nothing additional today. I do have the 365 bench and 455 squat videos to post up

Oh yea inzer belt will be here tomorrow by the end of the day

 

[Perrin Aybara]

Legit RPE 9 on those squats, you had one more for sure.

 

[ROB581211]

Legit RPE 9 on those squats, you had one more for sure.

Squats were definitely good. I wanted 475 and I almost did it anyway but I decided to stick to the program and do the weight next week instead.

Now the 365 looked like a big struggle on the second rep but I came down way to slow. It closer to a 9.5RPE tonight but a little quicker drop and better leg push and it'll be right where i need it for 9RPE.

 

[gr8whitetrukker]

Squats
135 x 5
185 x 5
225 x 5
275 x 5
315 x 4
365 x 4
405 x 3
455 x 2 @9RPE
430 x 2 @9RPE could only do a 3% load drop and it wiped me out.

Was hoping to hit 475 for 2 @9RPE. Definitely could have hit it for a double but it would have been a full out 11RPE that's for sure.

Bench
135 x 8
185 x 5
225 x 5
275 x 3
315 x 3
365 x 2 @9RPE
355 x 2@8.5RPE
355 x 2@9-9.5RPE

This was the recovery week so nothing additional today. I do have the 365 bench and 455 squat videos to post up

Oh yea inzer belt will be here tomorrow by the end of the day

Jesus man. Nice work on the squats
I can't do that

 

[ROB581211]

Jesus man. Nice work on the squats
I can't do that

I wanted to attempt the 475 but the way the program goes I have to feel good enough to do it for 3 and I don't know that 3 was possible. Next week I have a true double weight so it'll happen for sure then. Appreciate it Trukk

 

[ROB581211]

It has arrived

 

[Perrin Aybara]

I forgot yesterday, but I like the 3" belt for conventional deadlift. It's a lot more comfortable and doesn't get in the way like a 4". I'll be doing some sumo in it Thursday, so I'll see how it does for them.

 

[RThoads]

I got some catching up to do
But it will be well worth it.

 

[ROB581211]

I got some catching up to do
But it will be well worth it.

Glad to have you aboard. Feel free to ask anything you need or suggest anything on your mind

 

[ROB581211]

Ok a little update. Saturday I went to do my normal DL and bench day. Well I'm still really new to sumo lift so I decided to do lots of small sets with 315 to just get form down and build muscle memory. I ended up doing something like 15 sets of 3 with 315. I wanted lots of first reps since the first rep is always the hardest to get off the ground. I have a couple videos if anyone is interested in seeing them just PM me.

I also found out that day that my body feels broken. I'm just beat the fuck up. So I've decided to take at a least a week and back a little and do some reps and stick to mainly cables and machines. Maybe some reps sets with the lighter weights on the big 3. Maybe....

Well tonight I said I would stick with weight for the 20 reps range on flat bench. So I did 225 for 4 sets of 20. Nothing hurt. Got a good pump and moved on and did leg press. Ok so I haven't done a lot of leg press the last 20 weeks or so. I was looking for a weight in the 15-20 rep range like bench. Well started at 540 for 20. Way to easy. 720 for 20. Way too easy still. 900 for 20 ok I got a pump on that. I was like well I'll go ahead and do the clean 1000 and see what happens. I cleaned 15 and stopped. No pain nice smooth reps. Felt good. Move on to a little incline hammer strength press and did some light tris.

Oh I do have the 1000 for 15 on video if anyone want to see

 

[ROB581211]

Update. I'm still alive. Just been hitting light stuff for the most part this week to let me body heal up a little. Working on my sumo form. Thinking about how I can change my workout around so that I'm not working out on Saturday. I have a few ideas. I'll get them all on paper and see what everyone thinks.

 

[ROB581211]

Tonight's workout was just to keep moving

3 sets of close grip 225 x 12 (felt like I could have done about 20)

High to low hammer strength 140 x 15 for 3 sets

Face pulls 3 sets of 15 with 55lbs

Incline pull down (lat pull down) 3 sets of 20 with 130

Rear delt fly 3 sets of 12 with 130

Finished with some light incline press
135 x 15
185 x 12
185 x 12
225 x 6

20 mins of light cardio and then some stretching

 

[ROB581211]

Real quick for all you powerlifting gyros out there. I'm gonna be trying my wraps for the first time tonight. Probably gonna see how they feel with something on the medium/medium heavy side like 405. I know start at the bottom and move and stop just at the quad and come back down

 

[ROB581211]

Yea it's supposed to be guru but you know how autocorrect is on phone

 

[Perrin Aybara]

There's a lot of different techniques. You should pull up a few YouTube videos and get some ideas. I've always made an X pattern, but I'm going to try some other ways before this next meet.

 

[ROB581211]

The way I've seen so far was to wrap and split the wrap in half each revolution. I haven't watch many. It'll be a practice night for sure

 

[ROB581211]

Well I'm pumped about the wraps. Holy shit they make a difference. I'm still at the gym but I hit 405 x 8 455 x 2 495 x 1. 495 was slow but didn't feel bad at all. The new belt is still stiff too which wasn't helping anything either. All in all a damn good night. My body feels much better. Full report to come with videos of 405 and 495

 

[Perrin Aybara]

Best thing to do with the wraps is pre roll them as tight as you can so when you put them on it's easier to get them tight. I'll sit on a bench and keep my foot over all but a little bit at a time and roll the rest little by little, releasing the part under my foot little by little. Crazy forearm pump, lol.

 

[ROB581211]

I didn't have any trouble wrapping them. I did it myself on the 405 and 455. Then had help on the 495 so I didn't wear myself out lol

 

[Perrin Aybara]

They will wear you out rolling them and wrapping them over and over. At a meet I'll have someone else roll them before each attempt and I'll wrap them. I'd let someone else if I knew anyone that knew how and could get them tighter than I can. You'll want them so tight you walk funny and you want them off ASAP.