Rob's Log

[Deity]

I like to pop by and read this log, mainman rob.
Deads on previous page looked good. Hip goes a bit early but nothing too serious. Do you tighten your glutes at the top of the movement? Your lowerbody seems to be a bit shaky at lockout.

 

[_ROBERTiNHO_]

I like to pop by and read this log, mainman rob.
Deads on previous page looked good. Hip goes a bit early but nothing too serious. Do you tighten your glutes at the top of the movement? Your lowerbody seems to be a bit shaky at lockout.

This log is not as awesome than yours but I do my best D. Thank you.

At my deads, I'll sit down a little bit and let my shoulder blades in the same line of the bar, it should solve the hip problem.
Lockout was fairly easy, at the last rep you can see the bar speeding up from knees level, and then when I was lowering the bar I changed my body position to place the bar right at the plates on the floor.

 

[_ROBERTiNHO_]

Quick session:

Bench
3@90kg
3@90kg
3@90kg
10@90kg

Laterals
8@18kg
8@18kg
8@18kg

 

[Bulkboy]

good session rob. solid pressing. u still doing the block periodization?

 

[_ROBERTiNHO_]

Yeah, right now at week 7 (for squat/deads) and week 8 (for bench).

Transmutation
Week 6- 77-80% 6x3
Week 7- 82-85% 5x3
Week 8- 86%-89% 5x2

You noticed that I cut off the volume for my assistance work.

I'm looking forward to me realization phase, when I'll work with doubles and singles, and see where I am.

Thanks Bulk.

 

[jonathan]

indeed Robert, weight is not important. Strenght is. I have the same point of view like you.

 

[_ROBERTiNHO_]

Fuck me!

Squat
3@146kg
3@146kg
3@146kg
3@146kg

Deadlift
3@170kg
1@170kg>>>>Strained my left hamstring...FUCK!!!!!!

Last year I had 2 major injuries (shoulder, addutor) that not allowed me to progress absolutely nothing on my squat, bench and deads...I hope it heals fast

 

[Xiva]

To bad with the damn hamstring! :'(

Injuries are the source of all evil!

 

[Big_Guns_Lance]

Oh dam, sorry to here about your hammy Rob. Hope you heal up asap bro.

 

[PrinceVegeta]

sucks about ur ham man! solid sessions!

 

[_ROBERTiNHO_]

^^Thank guys.

Actually I had strained this ham last year, playing basketball, and the area since then haven't come back to normal, it didn't hurt but was not 100%. Anyways, it was a very small injury and in 2 days I was back to squat and deads.

I think I push too hard on the GHR last week (6 max reps at an assistance exercise was not very clever) and my ham was not ok for the hole week...the injury is at the insertion and in the tendon, a little bit in the muscle...it hurts when I flex my knee, but it's worse when I strecht.

Anyways, I still have my upper body to train and tomorrow is bench.

 

[JoaoT]

As melhoras. Por este lado as coisas também não correm como deviam mas pronto. Força nisso.

 

[_ROBERTiNHO_]

As melhoras. Por este lado as coisas também não correm como deviam mas pronto. Força nisso.

Valeu João! Ainda dá pra treinar muita coisa, infelizmente algumas vão ter que esperar.

 

[_ROBERTiNHO_]

The show must go on!

Bench
2@110kg
2@110kg
2@110kg
2@110kg
2@110kg - no problem!

CG bench
6@84kg
6@88kg
6@92kg

Front raises
4x10@23kg

ss with

Triceps pulley
3x12~15

 

[PrinceVegeta]

good session man! strong bench

 

[Bulkboy]

im really sorry to hear about the injury rob. hope it heals up quick. on a sidenote, the benching in ur last session looks excellent.

 

[_ROBERTiNHO_]

im really sorry to hear about the injury rob. hope it heals up quick. on a sidenote, the benching in ur last session looks excellent.

Vegeta: thank you buddy.

Thank it is not a serious injury, 2 days after and it's getting better, but no deadlift for the next week, a squat can be possible and maybe a rack pull.

Thanks for stoping by Bulky.

 

[_ROBERTiNHO_]

Pullup
6@bw+35kg >>> PB
6@bw+35kg

Dumbbell row
6@62kg
3@70kg >>> need to re-grip after every rep, not full ROM...this is called crap form.

Rear delt flyes
12@12kg

Wrist cable curl
I need direct work for my forearms, skinny bastards:bball:

Dumbbell curl
3x6@24kg

Hammer curl
3x12~15@12kg

Finished with abs and calves. Nice session!

 

[_ROBERTiNHO_]

Bench
3@90kg
3@90kg
3@90kg
9@90kg

Incline bench
8@60kg
8@60kg

Laterals
6@20kg
6@20kg
6@20kg

Did a very light squat and I think squatting at monday can be possible.
Finished with neck work. I was feeling a little bit tired.

 

[El Freako]

Reading this log is making of want to get back into heavy low rep back work...