Rob's Log

[_ROBERTiNHO_]

Deadlift looks great!
And great effort, keep filming (Y)

Thanks Xiva!
Next week my plan is to do 3 singles with 190kg

 

[El Freako]

Looking forward to a vid of these singles!

 

[jonathan]

nice technique man, I hate sumo's personally but I realy like your form

 

[Pickle]

you deadlift off tiles? lol

 

[Skeptic]

Its good to see more sumo deadlifters around here

 

[_ROBERTiNHO_]

Looking forward to a vid of these singles!

I'll film them so!

nice technique man, I hate sumo's personally but I realy like your form

I'm playing with my form, stance, technique...In a way they're easier than conventional's.

you deadlift off tiles? lol

No, there's a carpet lol...but I'm very carefull

Its good to see more sumo deadlifters around here

Yep...first time using the suit, and it cleary saved my hips. They're not even sore

 

[_ROBERTiNHO_]

Today did a little cardio.

Treadmill: 2 min warming-up, 15 minutes at 8.3 km/h, and 2 min of desaceleration.

Streches my legs then leave.

 

[_ROBERTiNHO_]

SQUAT
warm-up
3@150kg - focus right now is technique, so no balls to the wall sets
3@140kg
5@110kg
5@110kg
5@110kg - high bar

BULGARIAN SPLIT SQUAT
12@14kg+14kg
12@14kg+14kg

Leg curl
10@55kg
10@55kg

Streches.

 

[jonathan]

thumbs up

 

[_ROBERTiNHO_]

^^

PULLUP
warm-up
6@bw+37kg
6@bw+37kg

BB CURL
7@45kg
7@45kg

WRIST CURL - cable
8@60kg per hand
8@60kg per hand

SIT-UPS - knees straight
12@42kg on chest
12@42kg on chest

LATERAL TORSO FLEXION - decline
12@bw
15@bw

 

[Xiva]

Low intensity lately, how come champ?

Great effort, lets have some films!

 

[_ROBERTiNHO_]

Low intensity lately, how come champ?

Great effort, lets have some films!

Not low, but medium intensity. I'm paying attention to my technique's flaws and learning to do sumo dl. Within couple weeks my intensity will go up nicely!

My plan is:
*squat/bench
-week1: 1x3@9 + backdown set(s)
-week2: 1x3@9.5 + backdown set(s)
-week3: 1x2@9 + backdown sets(s)
-week4: 1x2@9.5 + backdown set(s)

*sumo dl
-week1: 4x1 with 180kg
-week2: 3x1 with 190kg
-week3: 2x1 with 200kg
-week4: let's see

 

[Natzo]

me wants week 3!!!

 

[_ROBERTiNHO_]

me wants week 3!!!

Me too!

BENCH PRESS
warm-up
2@94kg
2@94kg
2@94kg
10@90kg

LATERALS
8@16kg
8@16kg

Neck, calves and streches. Yeah, lazy session

 

[PrinceVegeta]

Solid work man!

 

[_ROBERTiNHO_]

Solid work man!

Thanks Prince

Today I was supose to train, but I didn't hehe I have a good excuse: I warmed up for deads, but my addutor was still sore from squat, and was bothering me, so I let the sesh for tomorrow.

 

[Natzo]

^^^^


hahahhaha

:iorofl:

 

[Pickle]

benching great brother. youll catch me at 30kgs less bodyweight! awesome

 

[_ROBERTiNHO_]

^^I'm just behind you Pickle

SUMO DEADLIFT
warm-up
1@190kg - bottom suited
1@190kg - raw
1@190kg - raw

HACK DEADLIFT
8@116kg
8@120kg

DUMBBELL ROW
22@54kg - without straps

REAR RAISE
12@12kg

HAMMER CURL
20@12kg
18@12kg

Abs and streches

 

[_ROBERTiNHO_]

Videos:
http://www.youtube.com/watch?v=-rPYifmkKNk
http://www.youtube.com/watch?v=3ij_1cabZWo