Rob's Log

[JoaoT]

Sure Sir, next week I'll test my max repetition.

Don't wanna miss that

 

[_ROBERTiNHO_]

Thanks Vegeta!

João: only bench and squat, I should have hold my deadlift this week, but it was stronger than me.

 

[Xiva]

Solid session, to bad with the DL. Imo go for straps, it's better than Mixed grip... well, that's just my opinion

 

[jonathan]

ah just train that grip, it's so important. Also for everyday life a strong grip is always handy. Overall you are doing great imo

 

[_ROBERTiNHO_]

Solid session, to bad with the DL. Imo go for straps, it's better than Mixed grip... well, that's just my opinion

Yep, regarding technique and injury chances I think double overhand grip os better.

ah just train that grip, it's so important. Also for everyday life a strong grip is always handy. Overall you are doing great imo

I train my grip, I just don't post it. I have one of these:

I do all my other back exercises, like pullups, rows without a problem.

But the bar I tran is smooth and I don't have chalk. My calluses at the moment are pretty bad.

 

[jonathan]

Yep, regarding technique and injury chances I think double overhand grip os better.



I train my grip, I just don't post it. I have one of these:

I do all my other back exercises, like pullups, rows without a problem.

But the bar I tran is smooth and I don't have chalk. My calluses at the moment are pretty bad.

ah yeah I know what you are talking about mate, buy some chalk then. It is forbiddin in my gym but I do it anyway.

 

[_ROBERTiNHO_]

^^I'm doing my own straps

Bench
3@90kg
3@90kg

Concentrated curl
6@24kg
6@24kg

Scott dumbbell curl (limited ROM, with swing)
5+isometric hold@25kg
5+isometric hold@25kg

Hammer curl
12@12kg
12@12kg>>>light, just to pump some blood

Neck (lateral flexion/flexion/extension)
14@20kg/14@20kg/10@20kg
15@20kg/15@20kg/10@20kg

Then at home some grip work. Pretty good biceps session.

 

[PrinceVegeta]

Good little session there man! when u starting 5/3/1

 

[_ROBERTiNHO_]

Good little session there man! when u starting 5/3/1

Thanks! April 5.

 

[PrinceVegeta]

Nice! what are your maxes to start off with

 

[_ROBERTiNHO_]

Nice! what are your maxes to start off with

Deadlift: 190kg

Squat and bench gonna be tested next week

 

[PrinceVegeta]

Nice! isnt your 1rm for deads currently 200kg? i would suggest starting at 180kg, otherwise you will get plateau quicker

 

[_ROBERTiNHO_]

Nice! isnt your 1rm for deads currently 200kg? i would suggest starting at 180kg, otherwise you will get plateau quicker

I don't wanna work at the 8-10 reps zone on deadlift, it'll be too light for my purposes.

 

[PrinceVegeta]

I don't wanna work at the 8-10 reps zone on deadlift, it'll be too light for my purposes.

If you do put it at 180, week 3 last set would be 175, you could get 8-10 with that?

Im just warning about plateauing too early, happened to me on the bench

 

[_ROBERTiNHO_]

If you do put it at 180, week 3 last set would be 175, you could get 8-10 with that?

Im just warning about plateauing too early, happened to me on the bench

If I choose 180kg I'll start with 153kg (week 1, last set) and end with 171kg (week 3, last set). Doing 8-10 reps with 153kg is pointless and 171kg I think I can do 5 reps max, which it's not great. My purpose is different than yours, my goal is strength, max reps with 181kg (week 3, last set[190kg max]) will benefit me more than max reps with 171kg.

Thanks for the insight

 

[_ROBERTiNHO_]

Did a max squat today:

Squat
warm-up
1@150kg
1@160kg
1@170kg>>>it was very hard, so I didn't even think about 180kg, which is my PB

Jump squats
3x3@90kg

Sit-ups(plate behind the neck)
10@10kg
10@15kg
7@20kg

I'm weak I'll considerer my max 160kg for the 5/3/1.

 

[PrinceVegeta]

Good squats, not so far off your best pr

 

[_ROBERTiNHO_]

Yes, but is hard to accept that I'm weaker, 170kg was a pb 1 year ago, fuck injuries. Thats why I'll follow 5/3/1, low volume, high intensity and simple, which always suited best for me.

 

[Natzo]

good luck bro!

another Wendler whore.. just what we needed.. LOL

 

[ironheart]

good squats rob! wount take you long to catch up to your old PB.