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

[ROB581211]

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.

When I did the 455 set I wanted to unwrap them before I racked the bad lol

 

[Perrin Aybara]

How much easier was it than normal?

 

[ROB581211]

I was super out of breath and my belt was killing me but I could have hit 405 for 12 I bet

 

[ROB581211]

Squats
135 x 6
135 x 6
185 x 4
225 x 4
275 x 4
315 x 3
365 x 3
405 x 8 wraps
455 x 2 wraps
495 x 2 wraps

Bench paused
135 x 8
185 x 6
225 x 5
275 x 5
315 x 3
365 x 2
315 x 3

Peck deck
170 x 15 for 5 sets

Leg extensions
130 x 15 for 5 sets

Tri cable overhead extension (vbar)
70 x 20 for 4 sets


Ok so on the 405 I got super winded after rep 6 and only did 8. I could have pushed more but I'm not used to repping like that. 455 x 2 was probably a 8RPE. Felt way better than last week. I was honestly pretty tired but wanted to feel 495 with the wraps. It was slow but being fresh and my belt a little more broken in I could have done at least 2. Shoulder and elbow felt good tonight on bench as well. This weekend I'm gonna change a few things around on my program and start back up next week.

As far as the program goes what do you guys think about having squat day / bench day / deadlift day / accessory day / squat bench deadlift day. This way I can focus solely on each movement once a week then do a combined day where I hit all three.

 

[ROB581211]

Ok quick question. How often should I train with wraps?

 

[Perrin Aybara]

I usually only use them starting a month or two out from a meet and then once a week on my heavy squat day.

When your raw squat goes up your wrapped squat goes up. Just need practice using them and feeling the extra weight on your back.

 

[ROB581211]

I usually only use them starting a month or two out from a meet and then once a week on my heavy squat day.

When your raw squat goes up your wrapped squat goes up. Just need practice using them and feeling the extra weight on your back.

That's cool. I plan on using them once a week or once every other week to practice different wraps and see what I like best. Once I get that figured out I'll back off. I've just watched a billion ways to wrap. I have no clue which is best or at least best for me

 

[Perrin Aybara]

Yeah, in your case you might want to fool with them a little now and see what's what.

 

[ROB581211]

Yeah, in your case you might want to fool with them a little now and see what's what.

I'm just curious. I just want to be comfortable with and know how much they really add to my lift. I think I may try a triple x wrap next. If you have any recommendations let me know and I'll look it up

 

[RodgerThat]

Realization rob! Your going to be in a different catagory then me even if I am in the 198 because I'm not using wraps! Check out the case wrap method by Chris duffin it's the only one that I've used and gotten good results from. The X method never worked for me

 

[ROB581211]

Realization rob! Your going to be in a different catagory then me even if I am in the 198 because I'm not using wraps! Check out the case wrap method by Chris duffin it's the only one that I've used and gotten good results from. The X method never worked for me

Pretty sure the meet in September wraps are considered classic raw. So you might as well use them

 

[RodgerThat]

Pretty sure the meet in September wraps are considered classic raw. So you might as well use them

Hmmm that is something I didn't think about, I shall start my training with them to get use to them then. Can't give you too much on an edge. Did you pick up the 2.5m SBD wraps?

 

[ROB581211]

Hmmm that is something I didn't think about, I shall start my training with them to get use to them then. Can't give you too much on an edge. Did you pick up the 2.5m SBD wraps?

Yes sir. I used them for the first time last Thursday. Hit 405 x 8 easy (except I lost my breath due to not being used to reps) 455 x 2 and 495 x 1. I did a ton of warm ups too. Way more volume than normal and still hit the 495 no problem

 

[RodgerThat]

Yes sir. I used them for the first time last Thursday. Hit 405 x 8 easy (except I lost my breath due to not being used to reps) 455 x 2 and 495 x 1. I did a ton of warm ups too. Way more volume than normal and still hit the 495 no problem

Hmmm I have the 2m ones I'll train with those and then possibly treat myself before the meet to the 2.5m ones so we sit on the same playing field. I think I could probably get 475x1 with wraps right now so maybe 495 by September

 

[ROB581211]

Hmmm I have the 2m ones I'll train with those and then possibly treat myself before the meet to the 2.5m ones so we sit on the same playing field. I think I could probably get 475x1 with wraps right now so maybe 495 by September

I think if I did a proper warm up (not so much volume) I could hit 495 for 3. I don't know how much higher I can go with them because I've never had that much weight on my shoulders. I'll need more than 555 to be on top

 

[Perrin Aybara]

There's some info from RTS about how to program working with wraps into your routine. I'll dig it up and post it here tonight or tomorrow.

There's for sure 6 upper body slots and 6 lower body slots.

Here's a screenshot I took from the RTS forums for reference the other day.

 

[ROB581211]

There's some info from RTS about how to program working with wraps into your routine. I'll dig it up and post it here tonight or tomorrow.

There's for sure 6 upper body slots and 6 lower body slots.

Here's a screenshot I took from the RTS forums for reference the other day.

View attachment 41877

I'm in the process of putting all the programs I have into one workbook. I'm typing up block 37 from sheiko that's been converted to RPE and adding a fourth BBing day

 

[Perrin Aybara]

I'm incorporating the 4th BB day right now during my eight week hypertrophy block. During the eight week strength block it'll become a regular training day. Then during the meet peak it'll be a stretching/recovery/mobility day. I guess you can tell that somewhat looking at my unfinished spreadsheet.

 

[ROB581211]

I'm incorporating the 4th BB day right now during my eight week hypertrophy block. During the eight week strength block it'll become a regular training day. Then during the meet peak it'll be a stretching/recovery/mobility day. I guess you can tell that somewhat looking at my unfinished spreadsheet.

I just on the computer and I wanted to get this one added so it's all in one place. Then I'll dig into yours a little more. I'm sure once I do I'll have lots of questions.

On the sheiko RPE one I'm typing up I'm putting in 2 BBing days each week just to have options. Then I'll send it to you and get it condensed down to one day

 

[Perrin Aybara]

I just on the computer and I wanted to get this one added so it's all in one place. Then I'll dig into yours a little more. I'm sure once I do I'll have lots of questions.

On the sheiko RPE one I'm typing up I'm putting in 2 BBing days each week just to have options. Then I'll send it to you and get it condensed down to one day

I'd probably keep the 4th day and split up the stuff on the 5th day between the other three days to do at the end, but that's just my preference for four training days.

I'd just treat the squat with wraps like your normal heavy day for now. You'll just have to figure out how much they add and work with that.