Rob's Log

[_ROBERTiNHO_]

^^Thanks man. Hope all this squat helps my strength.

Squat - not fun today
8@bar
8@50kg
3@90kg
3@120kg
3@130kg
3@130kg
2@140kg
1@150kg
2@130kg
8@90kg - with all that frequency I have minor DOMS, but my legs felt tired

Partial sumo deadlift
5@130kg
5@150kg
5@150kg - boring

Pullup
25@bw

Chinup
15@bw

Dumbbell row
30@25kg

Some light forearm and bicep work.

 

[El Freako]

How are your hips feeling from all the skwatz?

 

[_ROBERTiNHO_]

How are your hips feeling from all the skwatz?

Pretty good, but I'm squating with a narrow stance, shoulder width, maybe a bit larger.

 

[El Freako]

Ah, all good then. I went wide stance for a while when I was running Westside. My hips still haven't forgiven me.

 

[_ROBERTiNHO_]

Ah, all good then. I went wide stance for a while when I was running Westside. My hips still haven't forgiven me.

Yep, add this to sumo deadlifts, there's no hip that can handle that. I changed my stance after pay attention at some light-medium weight russian, polish powerlifters, most use a narrow stance squat and sumo deads.

 

[_ROBERTiNHO_]

Today: just some light/rehab pec/shoulder/tricep work. No squats for 3 days, I need some rest of them.

 

[Deity]

YEWAH! Way to BACK OFF! BRUDUL REHABSESSION

What's your routine for hip mobility?

 

[_ROBERTiNHO_]

YEWAH! Way to BACK OFF! BRUDUL REHABSESSION

What's your routine for hip mobility?

Besides my training only stretches, for glutes, hammstrings, addutors, quads and lower back, right after the end of the session.

 

[Xiva]

Besides my training only stretches, for glutes, hammstrings, addutors, quads and lower back, right after the end of the session.

Imo go for some mobility drills and dynamic stretches before. I never did it, before now, and i really regret that.

 

[Deity]

I'm with Xiva here. It's so underrated to get in some dynamic stretches before your workout. Anyways I take it you know your body best, just some food for thought

Keep training hard Rob!

 

[jonathan]

take some rest, you've squated a lot last week. Very good. thumbs up

 

[_ROBERTiNHO_]

Xiva and Deity: thanks! I'll give it a thought.

Jonathan: yep, 4 days a row...I have been felt it on my kness.

 

[Hypocrisy86]

good squatting man

 

[PrinceVegeta]

Another excellent round of squatting!

 

[_ROBERTiNHO_]

Hypo and Vegeta:

Today's:

Squat
many warm-ups
3@130kg
1@150kg
2@160kg
3@130kg

Sumo deadlift
3@130kg
2@160kg
2@160kg
2@160kg

Leg curl
3x10

Pullups
3x8

Abs and calves. My ham is still healing, at heavy sets it hurts a little bit.

 

[Bulkboy]

wow! huge squats mate

 

[Xiva]

To bad with the hamstring, get well soon!!!!!

Solid session bro.

 

[_ROBERTiNHO_]

Bulk: thanks! 160 for 2 reps were tough.

Xiva: thanks for stopping by.

Today's:

Bench: was supposed to hit 114kg@4x2, thought it's gonna be easy peasy, cause I've already benched 120kg for 2 reps, but...
warmup
1@114kg
2@110kg
2@110kg
1@110kg>>I'll repeat this workout at the end of the week.

CG bench
6@80kg
6@86kg
4@86kg

One arm OHP
6@25kg - right / 3@25kg - left
6@25kg - right / 4@25kg - left
6@25kg - right / 5@25kg - left>> Will change for seated dumbbell shoulder press, too much instability for my crappy left shoulder.

And some forearms.

 

[Bulkboy]

good session rob. solid pressing. liking the one armed press!=)

 

[_ROBERTiNHO_]

^^Thanks Bulkman!

Thursday's:

Squat
2@130kg
3@130kg
3@130kg
8@110kg
8@110kg

Rack sumo deadlift
3@190kg
3@190kg
3@190kg
0@210kg>>grip gave out, need some straps
2@200kg

Rack conventional deads
3@160kg
5@160kg

Bent over row
6@90kg
6@100kg
6@100kg

Rear raises
10@16kg
10@16kg

Shrugs
30@90kg

Abs and calves.

Friday's:

Bench
2@110kg
2@110kg
1@114kg
2@100kg - I found out why my bench strength decreased: I lost some weight at the last 2 weeks, right now 68,5kg on shoes, dammit!
oh, and last set: 10@80kg

Concentrated curl
6@20kg
6@20kg
6@20kg

Hammer curl on scott
2+isometric hold@25kg
2+isometric hold@25kg
12@12kg

Neck flexion
14@20kg
14@20kg
20@10kg

About the weight loss: my new routine sucks, I can only do 2 meals at home and it's too hot here. I'll fill my pack with more foods! Problem solved!