Rob's Log

[_ROBERTiNHO_]

Yep, like nothing heavy back work. I love pullups, rows and, of course, deads.

 

[Xiva]

Deadlift, is sure as hell awesome

Pretty solid weight's your moving around. How's the hamstring?

 

[_ROBERTiNHO_]

Deadlift, is sure as hell awesome

Pretty solid weight's your moving around. How's the hamstring?

One more week and they'll be 100%.

I won't do deadlift tomorrow, maybe a partial sumo deadlift, and squats of course.

Thanks for stoping by man.

 

[PrinceVegeta]

solid sessions man! nice benching!

 

[_ROBERTiNHO_]

Meh. After a 150kg squat I realize that my ham is not good enough, so I went light.

Rehab session

Squat
warm-up
1@150kg
1@150kg
2@130kg
2@130kg
4@110kg
4@110kg - wore my adistar weightlifting today, big diference. My chucks will be for deadlifting only.

Partial sumo deadlift
5@130kg
4@130kg

Leg curl
3x10@? - funny, leg curl is fine

Good news: this week I'll squat everyday cause such easy workouts:gaysign:

And a good read for the strength maniacs:
http://forum.bodybuilding.com/showthread.php?t=122395951

 

[jonathan]

you like sumo's?

 

[Xiva]

Awesome squats!

 

[Bulkboy]

nice squatting rob. sumos look solid as well.

 

[_ROBERTiNHO_]

you like sumo's?

Yes, I will give sumo's a try, mostly because of my ham, and I like them, it's a more natural movement than conventionals, at least for me. In November I did a max attemp for reps on the sumo and I got 180kg for 4 reps, pretty decent, and close or higher than conv.

>>Xiva: thanks buddy!

>>Bulk: yep, they were very easy. Thanks:gaysign:

Will squat again today! So stay tuned.

 

[_ROBERTiNHO_]

Squat
8@bar
8@50kg
5@80kg
3@100kg
3@110kg
2@120kg
2@130kg
2@140kg
1@150kg
2@130kg
2@120kg
2@110kg

Bench - deload
2@92kg
2@92kg

Did some light CG bp, push press and leg curl. Easy workout today

 

[JoaoT]

Always strong man.

 

[Xiva]

Hey man, i'm really a big fan of the way your workout -> Focusing at big compound exercises with ALOT of volume, just remeber not to forget unlateral (right word? ) work, like Walking DB lunges.

My squat session is like this:

Heavy squat
Volume RDL
DB walking lunges.

I would suggest you to perhabs do some walking lunges as well, it will really BENEFIT alot @ your squat.

 

[_ROBERTiNHO_]

Thanks João.

Hey man, i'm really a big fan of the way your workout -> Focusing at big compound exercises with ALOT of volume, just remeber not to forget unlateral (right word? ) work, like Walking DB lunges.

My squat session is like this:

Heavy squat
Volume RDL
DB walking lunges.

I would suggest you to perhabs do some walking lunges as well, it will really BENEFIT alot @ your squat.

I'll try to squat everyday (5 days a week) and right now I'm working my conditioning for it, the sessions are not heavy (my max squat is 180kg and I'm doing singles with 150kg). After I fully adapted to this I'll max out everyday, yeah, it sounds crazy, but I'll give it a shot. It's a bulgarian training used for weightlifters, if you're interested:
http://forum.bodybuilding.com/showthread.php?t=122395951

So, no lunges and unilateral work for now, just squats.

 

[_ROBERTiNHO_]

Guess what? More SKWATZ!

Squat
8@bar
5@50kg
3@90kg
3@90kg
3@110kg
3@110kg
3@130kg
3@130kg
1@150kg
1@150kg
2@130kg
6@110kg

Some light leg curl, leg raises and calves.

 

[El Freako]

SKWATZ GALORR!

 

[Xiva]

SQUATS!!!! Crazy!!!!!

Awesome, if you like squating, you should have a look at Bulgarian leg program, one day

 

[ironheart]

holy shit bro thats alot of squatting. awsome effort bro, keep it up!

 

[Bulkboy]

goddamnit ure doing alot of squatting these days! solid work bro

 

[_ROBERTiNHO_]

Freako: yep, yep buddy!

Xiva: yes, the link I posted is about Bulgarian training. Thanks Bro!

Iron: Lots of squat, lots of volume and little DOMS, but my legs are tired. Thanks man!

Bulk: Thanks man!

 

[PrinceVegeta]

Crazy skwatz man!!