PDA

View Full Version : the gardeners journal



Pages : [1] 2

rob spitzner
07-03-2008, 08:32 PM
hey im rob, bob, weed killa or the gardener iv been training with eastend barbell for a few years and have been powerlifting since august 2004. im pretty boring and emotionless and dont have any goals at the moment other then just be able to train. :thumbup:




bench assistance

speed bench
185x3x5sets

flat db presses
80'sx20
90'sx12
80'sx12

arnold db shoulder presses
45'sx12
40'sx12

tricep ext
35'sx12x3sets

rob spitzner
07-04-2008, 07:34 PM
took a break from work for some afternoon backyardigans

warm up with prowler 100ft

walking lunges 100ft with 60 pound log

prowler on grass w/50pounds
100ft on low handles
100ft on high handles

later on after work

pull ups
10 reps x3sets
15 reps

db rows w/straps
90x15x3sets

super setted 3 sets of hammer curls with band pull aparts

abs on decline bench 30 reps

2 sets on ab wheel

john bernor
07-04-2008, 09:30 PM
hey rob,,great to see you posting a log here,,,you are a great training partner and an even better friend..God bless

rob spitzner
07-07-2008, 11:04 PM
thanks john im glad to be back training with u guys.

bench assistance

speed bench
205x3x5sets

flat db presses
100'sx14
80'sx10
80'sx23

arnold db shoulder presses
50'sx12


tricep ext
40'sx12
40'sx12
40'sx9

barracuda
07-07-2008, 11:31 PM
what's up Rob! nice work

rob spitzner
07-08-2008, 08:56 PM
nothin much just trying to get back into this powerlifting thing:scratch:

squat/deadlift night

squats
235x3 briefs
325x2 briefs/belt
415x2 briefs/belt
505x2 briefs/t-rex/belt
555x2 briefs/t-rex/belt/knee wraps

raw conv pulls off 100 pound plate
225x3
225x1
315x1
365x1
385x7? or 8?

raw pause squats
135x5
225x10

rob spitzner
07-10-2008, 11:00 PM
shirt benching

135x10
225x5
315x3 w/single ply rage x
365x2 w/single ply rage x
405x2 w/newer rage x 2nd rep touched
430x1 w/same shirt touched
375x5 w/first shirt

rob spitzner
07-12-2008, 04:54 PM
friday night back assistance

pull ups
12reps
10reps
10reps

db rows w/straps
100x12x3sets

hendersons(power shrugs)w/straps
405x14

face pulls with tricep rope just dropped weight until failure

3 sets of hammer curls

rob spitzner
07-14-2008, 10:10 PM
bench assistance

speed bench
225x3x5sets

flat db presses
100'sx5
120'sx1
120'sx5 :read:thought this was a pr but it isnt but still happy with it.

arnold db shoulder presses
55x16

tricep ext super setted with rope push downs
50'sx10 ext
45x12 rope
50'sx8 ext
45x12

barracuda
07-14-2008, 10:21 PM
nice work - how's Toddly?

rob spitzner
07-15-2008, 08:53 PM
thanks! toddley is on the dl, he tore his bicep or something benching few weeks ago:confused:

squat/deadlift night

squats
235x3 briefs
325x2 briefs
415x1 briefs/belt
505x1 briefs/t-rex/belt
555x1 briefs/t-rex/belt/knee wraps
595x1 briefs/t-res/belt/knee wraps

raw conv pulls off 100 pound plate
225x3
225x2
335x1
405x5

raw pause squats
145x5
235x10

rob spitzner
07-17-2008, 11:28 PM
shirt benching

135x10
225x5
315x2 w/single ply rage x
405x1 w/single ply rage x
435x1 to 2board w/newer rage x
455x1 to 2board w/same shirt
500x3 to 3board w/same shirt

john bernor
07-18-2008, 02:27 PM
really strong work last night rob,,,God bless

barracuda
07-18-2008, 05:04 PM
wow - bench is coming on strong, brother

ironbound
07-20-2008, 05:59 AM
Looking really strong, Rob.

barracuda
07-20-2008, 06:15 AM
Nature Boy!!! Whooooooooo!!!

rob spitzner
07-26-2008, 11:02 AM
Nature Boy!!! Whooooooooo!!!

i wonder how rick flair's training is going im shocked i havent found any posts from him on here yet.

been doing a lot of rehab work for a bum shoulder this past week which is feeling great now, thanks ct.

shirt benching
95x8
135x5
185x2
225x2
315x1 to a 4board?
365x1 w/single ply rage x
405x1 w/same shirt
435x1 w/same shirt touched

raw conv pulls off 100 pound plate
135x4
225x2
315x1
365x1
425x4

Chris Rodgers
07-26-2008, 11:54 AM
I'm thinking 435-470-505. Not bad for a gardener. You're no janitor though.

That last deadlift set was very high intensity. Good thing your girlfriend was there to get you fired up. :omg:

rob spitzner
07-27-2008, 07:01 PM
yeah i was thinking 435-475-and if i hit that then try 500 but i like ur aproach better.

weekend training

saturday night

went for a walk

db rows with straps
90x12x3sets

3 sets of abs on decline bench

sunday night

flat db presses
50's10
70'sx30
70'sx17 with monster mini around back

db tricep ext
25'sx20x2sets

tricep push downs with purple band
12reps each arm

shoulder rehab stuff

rob spitzner
07-29-2008, 09:51 PM
raw conv pulls off 100 pound plate
135x4
225x2
315x1
405x1
445x3

Chris Rodgers
07-29-2008, 11:21 PM
Easy on the volume there. I'd say the Russians are safe. :hide:

rob spitzner
08-04-2008, 10:47 PM
asylum back yard meet


198 single ply bench only
435xgood
475xmiss
475xmiss

good times as always up there. thanks scubes and my gf for helping me with my shirt and john bott and his crew for loading spotting and handing off all day and the asylum family.

rob spitzner
08-04-2008, 10:51 PM
bench assistance

speed bench with about 115 pounds of chains
135x2x6sets

flat db presses
65sx15
90sx23

CHASE TRUSNOVEC
08-05-2008, 01:42 PM
robby, you and franks bench are movin brother and lookin strong!! God Bless!!

rob spitzner
08-06-2008, 08:13 AM
thanks chase

squat night

box squats with blue bands in preds
145x3
235x2
285x2 added belt
285x2
285x2
325x1

raw pause squats
235x15

rob spitzner
08-07-2008, 10:35 PM
shirt bench night minus the shirt benching

95x5
135x5
185x3
225x1
315x1 to a 4 board

lacked spotters and drive to shirt bench so we moved into the power rack for rack lock outs
225x3
315x3
405x3
455x3
495x3
545x3
585x3
605x3

Chris Rodgers
08-07-2008, 10:40 PM
Your lockout strength is phenomenal. :omg:

rob spitzner
08-09-2008, 07:36 AM
maybe in a few years it will carry over to my shirt bench.


deads/back

raw conv pulls off 100 pound plate
225x3
225x1
315x1
405x1
465x3

raw conv pulls from floor
405x8 should have did a few more but was just playing around.

db rows with straps
120s x10x3

barracuda
08-09-2008, 08:44 PM
shirt bench night minus the shirt benching

95x5
135x5
185x3
225x1
315x1 to a 4 board

lacked spotters and drive to shirt bench so we moved into the power rack for rack lock outs
225x3
315x3
405x3
455x3
495x3
545x3
585x3
605x3


holy lockout batman

got your call - cell dead, won't take charge - gonna call you from home phone tomorrow afternoon

rob spitzner
08-12-2008, 06:17 AM
bench assistance

speed bench with about 115 pounds of chains
185x2x6sets

bench with 115 pounds chains off a 2 board
225x1
275x1
295x1

rob spitzner
08-13-2008, 03:42 PM
squats

preds/big crotched canvas/belt
235x2
325x2
455x1
545x1
595x1

raw pause squats
255x10:mad: wanted to do 12 but the air quality got very poor around the
7th rep due to some mustard gas leaking from outhouse's rear end:fart:

Cricket_Fire
08-13-2008, 03:55 PM
Hey Rob. Hows things?

Whens the next meet brother?

Chris Rodgers
08-13-2008, 04:03 PM
squats

preds/big crotched canvas/belt
235x2
325x2
455x1
545x1
595x1

raw pause squats
255x10:mad: wanted to do 12 but the air quality got very poor around the
7th rep due to some mustard gas leaking from outhouse's rear end:fart:


Nice BCC squatting!

I think that was a stank PR for our large belly-buttoned friend. :fart:

rob spitzner
08-15-2008, 06:24 AM
Hey Rob. Hows things?

Whens the next meet brother?

not bad, my next meet is prolly gonna be ipa in leesport pa oct. 18th



shirt benching

135x10
185x3
225x2
315x1 to a 4board
put on phenom
405x1 to 2board
455x1 to 2board
495x1 to 2board
515x1 to 2board
545x1 to 2board tried to go for a double but failed.

rob spitzner
08-15-2008, 09:17 PM
conv deadlift w/belt
445x6

rob spitzner
08-20-2008, 08:11 PM
squats

preds
145x5
235x2
preds/big crotched canvas w/straps down/belt
325x2
455x1
505x3
knee wraps straps up
555x2

raw pause squats
275x10

Cricket_Fire
08-20-2008, 11:18 PM
Nice work Rob. SHoulda squatted at the Asylum meet!

rob spitzner
08-26-2008, 10:12 AM
thanks keenan, i would have if i had some decent squat training before then.


shirt bench

135x8
185x5
225x2
315x1 to 3 board
put on phenom
405x1
495x1
515x1 went for a double but wasnt gonna happen.
i'll give this shirt a little more time.

Scuba Steve
08-26-2008, 06:02 PM
thanks keenan, i would have if i had some decent squat training before then.


shirt bench

135x8
185x5
225x2
315x1 to 3 board
put on phenom
405x1
495x1
515x1 went for a double but wasnt gonna happen.
i'll give this shirt a little more time.

What do you mean it wasn't gonna happen?????

rob spitzner
08-26-2008, 10:21 PM
shirt wasnt helping much, my hand hurt, just wasnt feeling it in that shirt.

squats

preds
145x2 w/blue bands
preds/big crotched canvas w/straps down
145x1 added another blue band
235x1 added belt
325x1
415x1 added knee wraps
465x1

raw pause squats
235x3
295x8

ghr
x8
x5
x4

2 sets of abs on ghr with purple band

rob spitzner
08-30-2008, 08:04 AM
deads

conv on jump stretch with mini bands
135x3 no bands
135x1 added bands
225x1 added belt
315x1
365x1 wow my lock out has really tanked

sumo in trx
225x2
315x1 added belt
405x1
495x1pr

conv in trx/belt
495x1
535x1

Cricket_Fire
08-30-2008, 10:51 AM
Congrats on the 5 plate sumo Rob :)

rob spitzner
09-02-2008, 10:57 PM
thanks keenan

shirt bench from monday night

135x8
185x3
225x2
315x1 to a 3 board
put on phenom and rest of sets to a 1 board
405x1
455x1
495x1
525x1 want to do one more but half the crew bailed to make it home in time to catch the season premier episode of the hills on mtv?!?:eek:

raw band work to a 4 board using a pair of purples and minis bands doubled
barx2
135x1
185x1
225x3


tonights squats

barx4
145x3
225x1
put on preds and big crotched canvas
415x1
added belt straps up
505x1
555x2
added knee wraps
605x1
635x1
685xmiss

raw free squats
145x3
235x2
285x12

ghr
x8
x6

Chris Rodgers
09-02-2008, 11:12 PM
Those paused-gear squats are impressive. I think that might screw up the rebound though. :confused: The 685 negative was strong.

rob spitzner
09-05-2008, 11:07 PM
thurs night speed bench

225x2x4?sets with 115 pounds of chains


friday night deads/back

conv in trx/belt
225x3
315x1
405x1
465x5

db rows
120x10
added straps
120x25

pull ups under hand
x10
x10
x10

rob spitzner
09-10-2008, 07:54 AM
squats

barx5
added whale bands
preds/big crotched canvas w/straps down
145x1
235x1 added belt
325x1
375x1
415x1 added knee wraps

did some hip stretches and raw box squats with light weight then sets of abs.

rob spitzner
09-16-2008, 10:11 PM
did some upper back training and went to a bike ride during the weekend.

tonights squats

started with some stretches and raw box squats to try a loosen my darn hips

preds/big crotched canvas w/straps down
325x1
415x1 added belt
505x1 straps up
555x1
615x1 added knee wraps
650xmiss got out of groove in the hole.

raw free squats
145x5
235x1
285x1
305x12 w/knee sleeves

few sets of abs using ghr and a band.

rob spitzner
09-19-2008, 08:13 PM
thurs night bench

db flat
50'sx15
70'sx27

db arnold shoulder press
25'sx20


tonights deads

sumo in trx
245x1
245x1
335x1 added belt
425x1x6sets

conv raw beltless with 4 chains
335x10

rob spitzner
09-22-2008, 10:13 PM
saturday upper back

pull ups underhand
15x3sets

db shrugs on incline
70sx20x3sets

sunday backyardigans

farmers walks w/45-50poundish for 100ft then prowler w/50pounds for 100ft x3sets

tonights bench

close grip
135x8
185x5
215x3
245x3
275x5

incline db press
65sx20
80sx18

arnold shoulder db press
30sx20

tricep ext
30sx20x2sets

rob spitzner
09-27-2008, 12:40 PM
last nights deads

sumo in fusion/belt
245x2
335x2
395x2

raw beltless sloppy as ever stiff leg conv
135x5
335x1
385x11

morning upper back training

pulls ups under hand
x20
x16
x12

db rows
80x15x2 sets

db shrugs on incline bench
70'sx20x3 sets and did band pull aparts between each set

standing barbell curl
x15 reps

rob spitzner
09-30-2008, 12:52 PM
saturday afternoon

sprinted for 100ft, walked back did this a dozen time with out rest.

this afternoon back yardigans, i got the bird flu so i trained at home.

lunges with 60 pound log 100ft

squats with log
60x10
150x20
150x20

log press
60x15 stopped there due to the log smelling like a rotting can of sardines, iv been battling a basket ball sized hornets nest and the remains are rotting all over my equipment.

CHASE TRUSNOVEC
09-30-2008, 10:28 PM
that looks pretty fun robby!!! Strong work Bob!! God Bless!!

rob spitzner
10-07-2008, 05:58 AM
thanks chase!

shirt bench

95x10
135x8
135x5
185x5
225x2
275x1
315x3 to a 4board
405x1 put on phenom
455x1
455x1
475xmiss

rob spitzner
10-07-2008, 08:09 PM
squats

135x5
added trx straps down w/belt
235x3
325x2
415x1
465x2

free squats with belt
225x3
255x3
290x3
325x5 w/knee wraps

Little Anthony
10-09-2008, 04:16 PM
Hey jack how many hrs a week are u working these days? 90 , 100???

rob spitzner
10-09-2008, 09:27 PM
Hey jack how many hrs a week are u working these days? 90 , 100???


not nearly enough, nah its slowing down prolly only 65-70hrs

bench assistance

close grip
barx8
95x10
135x8
185x3
200x5
230x5
260x6

flat db press
90'sx22

db arnold shoulder press
40'sx4
40'sx20

tricep rope ext
45x20
45x15
45x12

rob spitzner
10-10-2008, 05:46 PM
conv deads w/belt used reg gym bar with really weak knurling so i tried hook grip
245x3
245x1
335x3
385x3
430xmiss
430xmiss
430x5 ditched the hook grip

went for a bike ride after dinner w/gf

rob spitzner
10-11-2008, 04:29 PM
back assistance

pullups
x20 underhand
x12 underhand
x8 overhand
x6 overhand

db rows
90x20
90x15 last one with straps

db shrugs on incline
70'sx20x2sets

3 sets of hammer curls

Cricket_Fire
10-12-2008, 08:37 AM
65 hours for a slow week... damn :D

Looking strong lately Rob. Whats youre pr in the shirt?

rob spitzner
10-13-2008, 09:28 PM
65 hours for a slow week... damn :D

Looking strong lately Rob. Whats youre pr in the shirt?


thanks. 465 just hit it tonight, in multi-ply shirts but havent figured out how to touch, press and lock it out:confused:. haha.

shirt bench

135x8
185x5
225x2
315x3 to 4 board
put on single ply rage x
405x4
435x3 3rd rep touched
465x1 touched

rob spitzner
10-15-2008, 07:47 AM
squats of some sorts

135x5
put on trx and belt
235x3
325x2
415x1
465x2
485x2 all sets looked and felt like crap i got some major flexability problems started doing a lot of stretches, sucks when u can bench more then u can squat.

free squats w/belt
225x3
235x5
275x5
310x9 w/knee wraps

ghr w/back end lifted about 3 inches
x8
x6

2 sets of abs on ghr

rob spitzner
10-17-2008, 04:54 AM
close grip

45x10
95x8
135x8
185x4
230x5
275x3
290x3

deads cov w/belt hook grip
225x3
225x1
315x5
360x5
405x8

BCorn
10-17-2008, 08:18 AM
strong lifting man!!!!

rob spitzner
10-20-2008, 10:05 PM
thanks BCorn!

shirt bench night

135x8
135x4
185x5
225x2
315x4 to a 4board
add single ply rage x and rest of sets to a 2 board
405x2
455xmiss
455x1
405x4 missed on 5th
:drooling:

Little Anthony
10-20-2008, 10:37 PM
pretty sick kid ... u and todd should visit for a 3 day weekend some time soon

rob spitzner
10-21-2008, 10:23 PM
pretty sick kid ... u and todd should visit for a 3 day weekend some time soon

that be sick i'll send todd out on the first flight but i'll have to check with john first to see if i can go.:clown:

rob spitzner
10-21-2008, 10:27 PM
squats

barx10
135x8
135x2
185x4
add belt
225x3
275x5
310x3
added knee wraps
345x6

ghr with back end on 100 pound plate
x10x2sets

2 sets of abs on ghr

some stretching

rob spitzner
10-23-2008, 05:34 AM
35 minute bike ride last night.

rob spitzner
10-23-2008, 09:23 PM
bench night deloaded

wide grip
135x10
135x6
185x5
200x5
200x5
200x5

incline db press
90'sx5
90'sx15

seated shoulder press in smith with underhand grip
all smithx10
25's+smithx20

barbell tricep ext to nose
barx10
95x4
135x10x2sets

drop set w/rope push downs

some stretching for my hips and hams

rotatoe/shoulder rehab stuff

fun training night with the raw dog t.henderson.

rob spitzner
10-24-2008, 10:05 PM
deads

conv w/belt and still working the hook grip
225x5
225x2
315x1
365x5
405x3
455x5 switched to reg grip after 3rd rep

2 sets on ghr super setted with abs

Little Anthony
10-25-2008, 01:25 PM
Hey im visiting in December maybe we can do some back yard work at your place... Farmers ... prowler etc... I ordered a trap bar from some site online and only paid 100 bucks with shipping ... If i can work up to something decent without pain im gona try to do that comp in texas with the trap bar , bench press , staniding mil press , thomas inch dumbell and weighted pull up...

rob spitzner
10-25-2008, 02:01 PM
yeah thats sounds like a good idea. interesting comp, weighted pull up!?!what site did u get that trap bar from?



upper back

pullups under hand, super setted with band pull aparts
x18
x15
x15

db rows
90x12x2 sets

db shrugs on incline
70'sx30

2 sets of barbell curls super setted with hammer curls

Little Anthony
10-25-2008, 02:09 PM
jessup barbell

rob spitzner
10-28-2008, 07:10 AM
shirt benchin

135x8
185x5
225x2
315x4 to 4 board
put on single ply rage x
405x1
425x1
455x??? im not even sure if i got this.
405x3 real sloppy

should of skipped tonight and not feeling the new bench pad still.

rob spitzner
10-28-2008, 10:09 PM
squats

135x5
added trx straps down
235x2
added belt
325x2
415x1
straps up
415x1
465x1
added knee wraps
505x2

raw pause squats
135x4
235x13? or more. was kinda goofing off.

rob spitzner
10-31-2008, 09:51 PM
deads/upper back

conv w/fusion still working the hook grip
245x3
245x2
335x1 added belt
335x1 w/80 pounds of chains
335x1 w/120 pounds of chains
425x1 w/120 pounds of chains
475xmiss w/120 chains ditched the hook, took it again and got it.
495x1 w/120 pounds of chains

henderons, power shrugs, what ever u want to call them, w/straps
405x5
495x6
405x14

ghetto t-bar rows
90x5
180x5
225x4
180x8

pull ups
x25 under hand
x8 under hand w/3chains
x12 over hand
x15 over hand

8 reps or so on ghr

dog stole someones shirt chased him around house for 5 minutes, played fetch with him for 20 minutes then chased him around the house for another 20 minutes trying to get my sneaker back.

rob spitzner
11-01-2008, 03:10 PM
quick 20 minute work out at home

db flat bench
50's x20
70's x24

db incline bench
70' x12
50' x12

db tricep ext
25's x12x2sets

2 sets of barbell curls super setted with hammer curls

rob spitzner
11-14-2008, 06:44 AM
another quick work out at home last night. my hips, ankles and feet feel like they were beaten with a bat then run over with a steamroller since my trip to the mountains. i'll be back in the gym tonight.


db flat bench
25's x20
50's x15
70's x30
70's x20

db incline bench
70' x12

db shoulder press
50's x5 tri's were fried so dropped to 25's x15

db tricep ext
25's x15x3sets

rob spitzner
11-14-2008, 10:15 PM
deads

conv w/trx and still working the hook grip
225x3
225x1
added belt
315x1
405x1
495x2 missed 3rd because of grip
515x3 with reg grip

speed pulls
405x2 with hook
405x2x4sets with reg grip

ghr
x12
x10

rob spitzner
11-15-2008, 02:36 PM
upper back/biceps

pull ups
x20 underhand
x15 overhand
x8 overhand
x10 underhand

db rows no straps
90x20
90x20
90x15

db shrugs on incline
70'sx20x2sets super setted with 3 sets of band pull aparts

2 sets of barbell curls super setted with hammer curls

Cricket_Fire
11-15-2008, 02:58 PM
Lotta reps in here ;) :D

Nice work lately Rob. Whens the next meet?

rob spitzner
11-16-2008, 07:16 PM
Lotta reps in here ;) :D

Nice work lately Rob. Whens the next meet?

thanks, i might do our meet dec 6th depending on how training goes during next 2 weeks.


45 minute bike ride this afternoon.

Cricket_Fire
11-16-2008, 08:21 PM
Gonna be at the Classic in Feb?

Little Anthony
11-17-2008, 02:13 PM
robert i will call u tonite or tomm nite but if i forget call me after 9

rob spitzner
11-17-2008, 10:21 PM
robert i will call u tonite or tomm nite but if i forget call me after 9


Ok Mr.Bond

rob spitzner
11-17-2008, 10:26 PM
Gonna be at the Classic in Feb?

i try to go every year to that meet but it never happens but im kinda planning to.


shirt bench
95x10
155x8
205x3
275x1
add single ply rage x
365x1
405x1 touched
455x1 touched
lost a bit of weight so all my gear is loose:(

chris taylor bench strap as seen on youtube
315x1
365x1
its a bit loose on me but was pretty cool

Chris Rodgers
11-17-2008, 10:27 PM
Nice work Bob. What about the bench strap??

Those are big arms for a 181! :omg:

rob spitzner
11-17-2008, 10:29 PM
Nice work Bob. What about the bench strap??

Those are big arms for a 181! :omg:


oh crap i'll go back and edit that

rob spitzner
11-18-2008, 10:15 PM
squats

trx
225x5
225x3
315x3 added belt
added 150 pounds of chains
235x1
325x1
375x1
415x1
465x1 w/knee wraps

tried to raw pause squat afterwards but my hips were to shot

3 sets of abs on ghr with bands

rob spitzner
11-20-2008, 10:29 PM
bench assistance

comp grip
135x10
135x3
185x3
225x15
225x15

flat db press
90's x5
90's x19
100's x10

seated shoulder press off pins at nose
135x3
185x3
185x3

tricep ext with ez-curl bar
bar+50x5
bar+70x12
bar+70x12
bar+70x16

rob spitzner
11-21-2008, 09:06 PM
deads

conv w/fusion
225x3
225x2
added belt
315x1
405x1
495x1
535x1
560x1 pr
585xmiss flew to just above my knees then just stopped
585xmiss

henderson's w/straps
495x10x2sets

Chris Rodgers
11-21-2008, 09:22 PM
Excellent round-back pulling!! 560 was smoked. Next time you just need to round a little more and 585 will be locked! :indian:

rob spitzner
11-26-2008, 07:14 AM
Excellent round-back pulling!! 560 was smoked. Next time you just need to round a little more and 585 will be locked! :indian:

haha yeah i agree i need to work on rounding a bit more.



monday night shirt benching

135x8
135x3
185x3
225x3
275x1
added single ply rage x
365x1
405x1
415xmiss
415x1

last nights squatting/pulling

squats in trx
145x3
235x2
added belt
325x1
415x1
added knee wraps
515x1 really high
505x1

conv pulls in trx and belt
225x2
315x1
405x1
515x1

pull ups underhand
x30
x17

3 sets of abs

Little Anthony
11-26-2008, 08:53 AM
nice pull

Cricket_Fire
11-26-2008, 09:23 AM
What are Hendersons Rob?

Nice work lately

rob spitzner
11-28-2008, 06:36 AM
thanks.

hendersons are just a variation of shrugs ( sloppy power shrugs w/straps mastered by eastend barbells legendary todd henderson ).

thanks giving morning

raw pause squats
135x8
225x3
275x6

raw free squats close stance
225x15

legs press
8plates total x12x2

4 sets of abs on some machine

Little Anthony
11-28-2008, 03:59 PM
do i do too much volume

rob spitzner
11-30-2008, 07:13 PM
bench assistance

flat db press with monster mini around back
bandx10
50'sx10
70'sx20
70'sx18

db arnold press
25'sx20x2sets

db tricep ext
25'x20x3sets

tricep push downs with bands drop set
x40

rob spitzner
12-01-2008, 06:13 PM
back/biceps

warm up
band pull aparts x20
db rows 50x20
incline shrugs 70'sx20

db rows
90x30

incline shrugs
70'sx30

band pull aparts
x20

barbell curls super setted with hammer curls 2 sets each

pull ups
x15 OH
x5 OH
x5 OH
x8 UH
short rests between each set

ab wheel 3 sets

Little Anthony
12-01-2008, 10:43 PM
nice work do u want a cracker?

rob spitzner
12-07-2008, 08:06 AM
nice work do u want a cracker?

hahaha that was the best!


SSA EEB meet results

181 open single ply, weighed in day before @180

squat
505 good
545 miss cut it high
545 miss

bench
415 miss had poor control on the way down which made it a real grinder and my butt came up
415 miss butt came up again:mad:i tried to pay off sarah to give a white but had no luck.
435 miss butt stayed down but had nothing left in me.

deadlift
515 good
550 good real grinder, meet pr
565 miss

digusted with my benching and bombed for my first time but had fun. my teammates did a awesome job running the meet and taking care of us that lifted.

Chris Rodgers
12-07-2008, 12:52 PM
All I have to say is that deadlift was awesome....and even more impressive with a bashed finger! How's that thing holding up today? Getting it amputated? :eek:

Little Anthony
12-07-2008, 07:11 PM
nice work... see u soon

D0m1n90
12-08-2008, 12:28 AM
U rock bob haha that was some nasty stuff man o and how bout uncle todd haha

barracuda
12-08-2008, 07:52 PM
how does a butt as big as yours not stay on the bench?

john bernor
12-09-2008, 01:26 AM
way to go rob,,now on to 600/500/600--1700 in single ply at 181 would be straight nasty..ps buy a new bench shirt

barracuda
12-09-2008, 07:26 PM
can I have your old super duper phenom? after they stretch out we should just pass them up a weight class or two - you give me yours, and John can have mine (it won't fit around Chase's enormous belly)

Cricket_Fire
12-09-2008, 09:41 PM
Sorry to hear about the bomb Bob. Saw the squat vid DJ put on youtube though; good stuff!

rob spitzner
12-09-2008, 09:51 PM
thanks guys


how does a butt as big as yours not stay on the bench?

i know right!

deads/upper back

conv w/belt
135x5
225x5
315x1
405x1
425x8

shrugs with straps
405x5
455x5x2sets

pull ups underhand
x15
x15
x15
x15
x13
x11
x12
x8

rob spitzner
12-09-2008, 09:53 PM
Sorry to hear about the bomb Bob. Saw the squat vid DJ put on youtube though; good stuff!

thanks i guess i needed to get a bomb out of the way, i think the squat vid is a vid of my second attempt.

Chris Rodgers
12-09-2008, 09:55 PM
Last two sets of shurgs was 455.

That's a lot of pullups!! You are gonna be walking around with your arms flexed out to the side all swole tomorrow!

rob spitzner
12-09-2008, 09:55 PM
can I have your old super duper phenom? after they stretch out we should just pass them up a weight class or two - you give me yours, and John can have mine (it won't fit around Chase's enormous belly)

jimmy still uses that shirt for his records.

rob spitzner
12-09-2008, 09:58 PM
Last two sets of shurgs was 455.

That's a lot of pullups!! You are gonna be walking around with your arms flexed out to the side all swole tomorrow!

haha todd better not start doing pull ups then

Cricket_Fire
12-10-2008, 12:46 PM
Way too many reps on those deadlifts :D . Solid back work there

rob spitzner
12-11-2008, 10:20 PM
Way too many reps on those deadlifts :D . Solid back work there


thanks im trying to kick things up a bit.

very gloomy day today my girlfriends stepfather passed away this afternoon:confused:. he was the kind of person that made u feel like his bestfriend the first time u talked to him.

bench assistance

comp grip
barx10
135x8
185x5
225x3
245x12

close grip paused
225x8

db seated shoulder press paused
60'sx5
60'sx10

db flat bench
85'sx12
85'sx7

db tricep ext
30'sx15x3sets

rope tricep push downs till failure

rob spitzner
12-13-2008, 06:14 AM
squats beltless
95x8
135x8
185x5
225x3
275x8
225x10

pull ups overhand
15x2sets

shrugs on incline
70'sx20x3sets

db rows with straps
85x5
140x10
160x6
160x5

4 sets of lat pulldowns

4 sets of ab work

rob spitzner
12-15-2008, 09:09 PM
shirt bench night

135x8
185x5
225x2
315x3 off 4 board
added single ply rage x
405x3
405x3

raw band work(purple) to 4 board
barx3
135x3
225x3
245x3
255x2

rob spitzner
12-16-2008, 08:45 PM
deads

conv with belt
135x5
225x3
added 80 pounds of chains
225x1
315x1
405x10 somewhere during first 2 reps i lost a chain on each side made things a little weird.
405x6 chains stayed put

ghr
x10
x10
x8

shrugs with straps
315x10
405x10
405x10
405x10

3 sets of abs

rob spitzner
12-18-2008, 07:18 PM
bench assistance

comp grip
barx10
135x8
185x5
225x1
255x10

close grip paused
235x8

db seated shoulder press paused
65'sx10
65'sx8

db tricep ext
35'sx15x3sets

rope tricep push downs till failure

prowlerx200ftx2sets

forgot to do flat db presses :confused: ah man

rob spitzner
12-19-2008, 10:14 PM
squats
barx10
135x10
185x5
225x2
added belt
245x3
280x3
315x6 w knee wrap

wide stance pause squat
135x10

ghr
x10
x6

rob spitzner
12-20-2008, 08:48 PM
upper back and biceps

pull ups over hand on stairs
x15
x15
x10

db rows
90x5
90x20

face pulls with a band
3 sets till failure

2 sets of band pull aparts

super setted barbell curls w/hammer curls and ab wheel x3sets

rob spitzner
12-22-2008, 10:39 PM
shirt bench night

95x10
135x10
135x5
185x4
225x2
added single ply rage x and rest of sets w/150 pounds of chains
135x2
225x2
275x2
315x2
345x1 missed 2nd, poor set up and bad groove
365x1

raw 4 board work shirt groove
315x3
365x3
395x2 missed 3rd

john bernor
12-22-2008, 11:17 PM
crazy strong tonight Rob,,God bless and c u in about 16 hours,,lol

in HIS grip forever
john

rob spitzner
12-23-2008, 10:03 PM
haha thanks john

deads/back and arms?

conv belt
135x5
225x3
315x1
added 80 pounds of chains
315x1
405x1
425x7

db rows
120x10
120x25 w/straps
150x10 w/straps

pull ups underhand
x15
x15
x8
x5

3 sets of tricep rope push downs

3 sets of barbell curls super setted with hammer curls

face pulls with band x3sets

band pull aparts x3sets

Chris Rodgers
12-23-2008, 10:39 PM
Nice pulling Bob!

D0m1n90
12-25-2008, 10:02 PM
Bob ur like the most jacked up farmer ever haha ur awesome man o and by the way susie misses u :ninja: haha see ya tmrrw godbless

rob spitzner
12-27-2008, 07:53 AM
thanks D0m1n90

squats
135x8
135x5
185x4
225x2
added belt
230x5
265x5
300x11 w/knee wraps

D0m1n90
12-27-2008, 09:38 AM
Your squats looked nasty Bob!

john bernor
12-27-2008, 11:04 AM
i agree, u looked super stong and they looked super deep..God bless


in HIS grip forever
john

rob spitzner
12-27-2008, 10:03 PM
thanks guys see ya monday


upper back

pull ups
x15 overhand
x15 overhand
x10 overhand
x10 underhand
x10 underhand
x8 underhand

3 sets of band pull aparts super setted with ab wheel

3 sets of face pulls with band

rob spitzner
12-31-2008, 06:54 AM
ah complete waste of time training last night, i had a stomach virus this weekend into monday.

deads/upper back

conv with belt
135x8
225x3
225x3
315x1
405x1
455x3

db rows
120x5
120x10
85x20

4 sets of face pulls

lenny spero
12-31-2008, 08:35 AM
a crappy workout is better than none farmer bob..

rob spitzner
01-08-2009, 08:35 PM
a crappy workout is better than none farmer bob..


true very true

squats
barx10
135x8
185x4
225x1 added belt
295x5

beltless narrow stance
225x20


bench assistance
barx10
135x8
185x5
225x2
265x6

close grip paused
225x8

db seated shoulder press paused
30'sx15
50'sx15

db tricep ext
30'sx15x3sets

Chris Rodgers
01-08-2009, 08:37 PM
Bob's back!!

You going in tomorrow for some deadlifting?

rob spitzner
01-09-2009, 02:35 PM
nah not tonight

Cricket_Fire
01-09-2009, 04:00 PM
Cmon Bob.. all the cool kids are deadlifting ;) :D

Nice work in here lately; lotsa raw squattin!

You hitting the Classic this year?

john bernor
01-09-2009, 11:10 PM
looking forward to seein u Rob,,God bless

in HIS grip forever
john

rob spitzner
01-10-2009, 10:42 AM
Cmon Bob.. all the cool kids are deadlifting ;) :D

Nice work in here lately; lotsa raw squattin!

You hitting the Classic this year?

not sure yet i know i wont be competing but id still make it up there.


upper back/biceps and abs

pull ups
x20 OH
x12 OH
x10 UH
x9 UH

db rows
90x30

super setted barbell curls w/hammer curls x2 sets

super setted band face pulls w/band pull aparts and did ab wheel between 3 sets each

CHASE TRUSNOVEC
01-10-2009, 10:57 PM
Nice work squattin the other night robby!! wish i coulve seen it!!! You are truly blessed dude!! God bless!!

rob spitzner
01-12-2009, 07:24 PM
thanks chase


bench in the basement

db flat bench
50'sx20
70'sx8
70'sx8 w/purple band around back
70'sx13 w/green around back
70'sx7 w/green again
70'sx12 w/purple

rob spitzner
01-13-2009, 10:46 PM
deads/upper back

conv w/belt
135x3
225x3
315x1
405x1
445x7

power shrugs with straps
315x8
405x5
495x10
495x10

pull ups
x20 UH
x20 UH
x11 OH
x10 OH

abs

sit ups on floor while holding a 35 over head
x10?

some kind of crunch/hip thrust with 80db on chest
x10x3sets

wanted to do a little more tonight but got to the gym late and felt wiped out from doing nothing at work all day.

D0m1n90
01-14-2009, 12:06 AM
Bob if there was like a huge farmer war youd soo take em all out on brute strength alone haha im an idiot i knw anyway pulls looked awesome bobby Godbles Mingo...4 the children lol

rob spitzner
01-15-2009, 09:57 PM
thanks mingo my green leafy flowering soldiers have never lost a battle

bench assistance

comp grip
barx10
barx8
135x8
185x5
225x3
245x1
275x6

close grip
245x6 paused

seated military press off pins at chin level/with mini bands choked
barx3
95x3
135x3
165x3
165x3

incline db press
85'sx10
85'sx15

tricep rope push downs
50x10x3sets

Cricket_Fire
01-16-2009, 05:50 AM
What do you grow Bob?

rob spitzner
01-20-2009, 09:44 PM
What do you grow Bob?

flowers

rob spitzner
01-20-2009, 09:47 PM
squats
barx10
135x10
185x5
225x2
added belt
245x3
280x3
315x7 w knee wrap

wide stance pause squat
135x10

ghr
x10
x10

rob spitzner
01-20-2009, 09:51 PM
deads/upper back

conv w/belt
460x7?

ghr
x12
x10
x10

power shrugs w/straps
405x12
495x12

db rows
120x12
150x15 w/straps
150x10 w/straps

abs

crunch hip thrusts things
90x10x3sets

2 sets using spud ab straps in seated lat pull machine

john bernor
01-20-2009, 11:33 PM
looking real strong Rob, must be the beard,,lol..God bless

in HIS grip forever
john

rob spitzner
01-23-2009, 07:41 AM
thanks john

bench assistance

comp grip
barx8
135x8
135x4
185x4
225x3
275x1
285x6

close grip paused
255x7

seated military press off pins at chin level/with mini bands choked
barx5
135x3
155x3
175x3

flat db press
100'sx10
100'sx14

tricep rope push downs
60x10x3sets

D0m1n90
01-23-2009, 10:41 AM
Those Close grips were a joke bobby!!

Cricket_Fire
01-23-2009, 11:30 AM
beastly benching big bad basterdly Bob

rob spitzner
01-23-2009, 09:19 PM
thanks its been coming back


squats
145x10
195x6
235x5
265x5 added belt
300x10? added apt knee sleeves

leg press
some weight x5
added more weight x11

ghr
x10x3sets

pull ups
x15 UH
x19 UH
x12 OH
x9 OH
x5 OH

band face pulls super setted with band pull aparts x3sets

barbell curls and reverse curls x2 sets

3 sets of hammer curls

one more set of face pulls

rob spitzner
01-27-2009, 06:03 AM
shirt bench

135x8
135x5
185x5
225x3
275x2
315x4 to a 4 board
added super duper phenom
405x1 to a 3 board didnt touch
took off super shirt
added loose beat up rage x
405x3 to 2 board
455x2 to 2 board
475xmiss 2 board

rob spitzner
01-28-2009, 07:31 AM
deads/upper back

conv w/belt
135x5
225x3
315x1
405x1
475x6

ghr 3 sets

shrugs w/straps
405x12
525x8
525x10

db rows
120x10
120x28 w/straps

3 sets of abs, hip thrust crunch things

D0m1n90
01-28-2009, 03:00 PM
Yo bob that sum nasty pulling heres the vid

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/ivzFsOZjmQ0&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/ivzFsOZjmQ0&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Farmer strong haha u so shoulda showed em how its done in that posedown last night

Chris Rodgers
01-28-2009, 03:11 PM
Way to represent the round-back pulling brotherhood. We are proud of your technique and power. :evillaugh:


Hey, change your title under your name to East End Barbell. Represent.

rob spitzner
01-29-2009, 09:36 PM
Way to represent the round-back pulling brotherhood. We are proud of your technique and power. :evillaugh:


Hey, change your title under your name to East End Barbell. Represent.

hahaa thanks its the only way to pull. i think i finally figured out how to change my title.

rob spitzner
01-29-2009, 09:46 PM
thanks for posting that vid domingo!!


bench assistance

comp grip
135x8
135x5
185x5
225x3
275x1
295x5 missed 6th

close grip paused
265x6 missed 7th

standing military press
95x5
115x2
135x5x2sets

incline db press
90'sx8
90'sx11

tricep rope push downs
45x5
70x10
70x10
70x6 drop down to 45x5

3 sets with shoulder horn for rotatoes

Benny Jackson
01-29-2009, 10:22 PM
Nice work weed killa! :burger:

rob spitzner
01-30-2009, 08:49 PM
thanks ben

upper back

pull ups
x20 UH
x20 UH
x20 OH
x13 OH

4 sets of band face pulls super setted with 3 sets of v-handle pull downs :bash:

band pull aparts 3 sets

barbell curls super setted with reverse curls 3 sets

3 sets of hammer curls

4 sets of abs

rob spitzner
02-02-2009, 10:47 PM
shirt bench night:whiner:

135x8
185x5
225x3
275x2
added 130 pounds of chains
135x1
185x1
225x1
added 2 single ply rage x's
275x1
315x1
365x1
405xmiss slid on our bench, should have taken it again but it was getting to late.

Benny Jackson
02-02-2009, 11:03 PM
Awesome work Rob!! Praise GOD! :D
Thanks for all your help!!!

rob spitzner
02-05-2009, 09:32 PM
thanks ben, no problem

bench assistance

comp grip
barx8
135x8
185x4
225x2
295x1
315x3

standing shoulder press
barx5
95x3
145x1
165x5x2sets

db flys
35'sx10
40'sx12x2sets

tricep rope pushdowns
50x5
75x10x3sets

Benny Jackson
02-05-2009, 09:47 PM
I counted 6 on the 315 set. I don't know where you were. :burger:

rob spitzner
02-06-2009, 08:00 PM
squat night

95x5
95x5
added trx straps down
235x3
235x3
325x2
added belt
415x5
415x3

raw beltless pause squats
235x2
250x5

ghr
x10x3sets

D0m1n90
02-06-2009, 11:11 PM
Squats looked awesome bobby!!!

rob spitzner
02-07-2009, 10:46 AM
Squats looked awesome bobby!!! LIAR!!

rob spitzner
02-07-2009, 07:55 PM
upper back/biceps

pull ups from stairs
15x3sets OH

db rows
90x10
90x20

shrugs on incline bench
70'sx20x3sets

band face pulls super setted w/band pull apartsx3sets

barbell curls super setted w/hammer curlsx2sets

rob spitzner
02-10-2009, 07:28 AM
shirt bench

135x8
135x5
185x4
225x3
275x3
315x4 to 4board
added 2 single ply rage x's
405x1 felt like garbage shirt not set up right
back down to just a single ply
405x3
455x2
455x1 missed on 2nd rep

john bernor
02-10-2009, 01:19 PM
order a new shirt ,,that one is worn out and tired,,kinda like old man jimmy,,lol Good work none the less..with a brand new rage-x u will hit 500 single ply..God bless

in HIS grip forever
john

rob spitzner
02-10-2009, 10:04 PM
thanks john. haha but if i order a new shirt how will i keep that old man jimmy swiping it.

deads/upper back

conv w/belt
135x5
225x3
225x3
315x1
405x1
445x1
485x5

ghr
x10
x10
x12

chest supported t-bar row
2platesx10
3platesx12x4sets

pull down machine w/narrow handle
200x10x3sets

face pulls with tricep ropex3sets

pull ups
x21 OH

D0m1n90
02-11-2009, 12:04 AM
nasty pullin bobby!!! and the bobmingo foundation for kids who got jammed necks needs to get started lol love ya bro
Godbless

rob spitzner
02-12-2009, 09:43 PM
nasty pullin bobby!!! and the bobmingo foundation for kids who got jammed necks needs to get started lol love ya bro
Godbless

WE WILL FIND A CURE!!


squats/upper back

raw pause squats
barx10
135x10
185x5
225x3
245x1
270x5x3sets

ghr
x12
x10
x10

leg extensions
90x12x3sets

leg curls
90x10x3sets

seated calf raisesx3sets

pull ups against 2 mini bands choke on bottom of rack
x10 OH
x10
x10
x10
x10 OH
x20 UH no bands

3sets of some excerise ct showed domingo then domingo showed me so i was prolly doing them wrong

db shrugs w/straps
150'sx12
150'sx15

band face pulls super setted with band pull aparts

Benny Jackson
02-12-2009, 09:46 PM
Awesome work Rob... Imagine how big this post could have been if you wrote the three work sets of pause squats in separate lines! :tuttut: God Bless brother, have fun this weekend!

Cricket_Fire
02-13-2009, 07:42 AM
485x5 is huge Bob! I might have to take a run at beating that tonight... :D

rob spitzner
02-17-2009, 08:56 PM
485x5 is huge Bob! I might have to take a run at beating that tonight... :D

thanks! haha we should start a race for 500 pound pullers to finally hit 600.

deads/some upper back

conv w/belt
135x3
225x4
225x2
315x1
405x1
455x1
500x3 prolly last week of this progression havent been happy with the way iv been pulling last few sessions

stiff legged
315x5
365x10

ghr
x15
x12
x12

chest supported t-bar
95x10
160x10x3sets

v handle pulldowns
215x8

Cricket_Fire
02-18-2009, 06:56 AM
Another strong one Bob

When's the next meet?

rob spitzner
02-19-2009, 09:19 PM
Another strong one Bob

When's the next meet?

thanks, prolly ssa nationals in july or the aug backyard meet or both.

bench assistance

comp grip
barx8
135x10
175x5
225x2
255x12

close grip paused
235x10

seated db shoulder press paused
65'sx10x2sets

flat db press
90'sx10
90'sx13

tate presses
45'sx10x3sets

rolling tricep ext
30'sx15 thanks ben these are pretty cool

Benny Jackson
02-19-2009, 09:51 PM
Nice work Rob! You looked real strong on those comp grips... God Bless. :D

rob spitzner
02-24-2009, 09:47 PM
thanks ben

squats
barx8x2
145x8
195x3
235x5
285x1 added belt
325x5 w/belt and knee wraps

raw beltless pause squats
265x5x2sets

ghr
x15
x10
x10

leg ext
45x8
95x12x3sets super setted w/seated calf raises

3 sets of abs ghr

prowler
x200ftx2sets
x100ft

rob spitzner
02-26-2009, 11:17 PM
bench assistance

comp grip
barx10
135x8
185x5
225x2
265x9

close grip paused
240x10

seated db shoulder press paused
50'sx3
70'sx10x2sets

incline db press
90'sx10
90'sx12

rolling tricep db ext
30'sx12x4sets

Cricket_Fire
02-27-2009, 08:51 AM
Nice work Bob

Shooter told me they aren't gonna have the backyard meet this year since Nationals is just a month before..

rob spitzner
02-27-2009, 10:36 PM
Nice work Bob

Shooter told me they aren't gonna have the backyard meet this year since Nationals is just a month before..

thanks man. i guess i'll just have to shoot for the nationals then.



deads/upper back

first week on a brad gillingham routine
rack pulls with belt from 5th hole from bottom just above my knee
135x3
225x3
315x1
added belt
405x1
495x1
545x1 used hook grip up to this set
585x1 over under grip rest of sets
635x1
675xmiss grip let go near top

romanians
225x5
added straps
275x9

ghr
x10
x15
x12

chest supported t-bar rows
95x3
140x3
175x8x3sets

pulls ups with 2 mini bands choke on bottom of rack looped over my shoulders
x15 OH
x15 OH
x12 OH
x10 OH
ditches bands
x12 OH
x10 OH
x10 UH

D0m1n90
02-28-2009, 12:13 AM
BOBS GOT UPPR BACK FOR DAYS haha nasty rack pulls bobby

Cricket_Fire
02-28-2009, 09:29 AM
This the Gillingham routine from his dvd?

rob spitzner
03-03-2009, 10:51 PM
This the Gillingham routine from his dvd?

not sure i found it online john recomended i give it a shot


squats
135x5
135x8
195x5
235x2
added belt
285x1
325x1
345x5 w/knee wraps

beltless pause squats
275x5
275x5

ghr
x20
x12
x11

leg ext
95x5
125x2
135x12x3sets

rob spitzner
03-06-2009, 07:31 AM
close grip
barx8
135x8
135x5
185x4
225x2
275x1
295x1
315x1
330x1
350xmiss threw it towards my face to fast couldnt get under it.

deads 2nd week BG routine, speed pulls
135x3
225x1
315x1
360x1x6sets all with hook grip

rob spitzner
03-13-2009, 07:19 AM
raw bench

close grip
barx10
barx8
135x10
135x5
185x4
210x6x3sets
225x5x3sets
245x4x3sets
260x3x3sets

seated shoulder press
135x5
155x8x3sets

db flys
30'sx10
35'sx15x2sets

Cricket_Fire
03-13-2009, 07:45 AM
Damn, nice bench volume!

Haven't seen you in the shirt in a while; any plans to gear up?

rob spitzner
03-13-2009, 11:04 AM
thanks trying routine chase has been playing with last few weeks. iv been busy last few weeks so i miss a few shirt training sessions i got some tendenitis so im prolly better off that i missed them. i plan on training mostly raw for the next 4 months i want to try and hit 1400@181 w/belt and knee wraps.

rob spitzner
03-14-2009, 10:52 AM
deads 3rd week on bg routine/some upper back


rack pulls from just below my knee 3 hole from bottom of rack
135x3
225x3
315x1
added belt
405x1
495x1 last set with hook grip
added straps
545x1
585xa few misses
565x1
575x1
585x1

romanain deads w/straps
225x4
295x12

ghr
x10
x6 with 25pounds
x4 with 25pounds

db rows
120x10
150x24 w/straps right arm
150x12 w/straps left arm, tendenitis!?!:confused:

pull ups strict
x17 OH

rob spitzner
03-20-2009, 01:14 PM
raw bench night

close grip
barx8
135x10
135x5
185x5
210x8x3sets
225x6x4sets

seated shoulder press
135x3
165x8x3sets

db flys
35'sx10
40'sx15x2sets

rob spitzner
03-22-2009, 10:55 AM
deads/thats about it

4th week bg routine
speed pulls with hook grip
135x5
225x3
315x1
405x1x6sets

romanians
225x12 w/hook
315x12 w/straps

pulls ups
15 OH
thats it arm was killing me

ditching the hook!!! pulling over hand with my left hand is giving me tendenitis so its not worth playing around with.

Cricket_Fire
03-22-2009, 03:58 PM
Nice work Bob

Sounds like your whole crew is trying the hook grip haha

rob spitzner
03-24-2009, 09:46 PM
thanks, well theres gonna be one less of us trying the hook haha.

squats
145x8
145x5
195x3
235x2
added belt
285x1
325x1
365x1
added knee wraps
365x5 all knee wraps

raw beltless pause squats
225x1
275x5x2sets

rob spitzner
03-26-2009, 09:34 PM
raw bench

close grip
barx8
135x8
135x4
185x3
210x6x6sets
260x4x4sets
280x2x2sets

seated shoulder press
barx5
135x4
175x8x3sets

db flys
40'sx8
45'sx15x2sets

rob spitzner
03-28-2009, 07:05 AM
had to skip pulling due to location/upper back

pull ups
x15 OH

db rows
100x10x2sets
125x12x2sets w/straps

pull ups
x15 OH
x10 OH
x10 UH
x8 UH

4 sets of face pulls last set drop set to feel the pump:clown:

rob spitzner
04-04-2009, 06:55 AM
monday night shirt bench in some single ply f6
405x1
455x1

tues night squats

145x8
145x4
235x3
285x2 added belt
325x1
345x1
385x3 w/knee wraps

raw beltless pause squats
285x5x2sets


thurs night raw bench

close grip
210x5x5sets
280x3x3sets
300x1

seated shoulder press
185x8x3sets

db flys
50'sx15x2

last night deads/upper back

5th week bg routine
rack pulls 3" below knee 2nd hole
135x3
225x2
315x1
added belt
405x1
495x1
545x1
585xmiss
564x1

romanians
315x5
315x10

seated row machine
4plates x12x3sets

pull ups
x18
x1 ouch bendenitis still lingering

Cricket_Fire
04-04-2009, 08:47 AM
Damn strong rack pulls Bob! I find that position harded then fullrange haha

Chris Rodgers
04-04-2009, 04:42 PM
Nice work Bob, how did the Henderson do?

rob spitzner
04-08-2009, 11:07 AM
Damn strong rack pulls Bob! I find that position harded then fullrange haha
thanks! yeah im finding that to.


Nice work Bob, how did the Henderson do?
thanks, henderon looked good hes starting that coan/philipi routine.



last nights raw beltless pause squats, thats it.
135x8
225x4
275x2
315x7x2sets

john bernor
04-08-2009, 12:10 PM
todd said you were wearing briefs when u did this,,,is this true???

rob spitzner
04-13-2009, 11:06 PM
todd said you were wearing briefs when u did this,,,is this true???


ha but who knew u could get so much out of underwear

friday nights deads and back

6th week bg routine
speed pulls
450x1x6sets

romanians
225x15

seated row machine
220x12x3sets

face pulls super setted with hammer curls


tonights squats and some...

beltless free squats
335x5 could of got more but had no support after ripping my boxers apart durin last warm up.

pause squats
325x5

ghr
x15
x12

db flat bench
35'sx15
50'sx10
50'sx10 added purple band around back
80'sx15
90'sx12

Cricket_Fire
04-14-2009, 06:40 AM
Nice work Bob

Gotta hate ripping your undies squatting haha

rob spitzner
04-17-2009, 10:00 PM
Nice work Bob

Gotta hate ripping your undies squatting haha

haha thanks i think i was getting 30 pounds out of them to.

thursday night raw bench

close grip
barx10
135x8
185x4
225x3
260x4x6sets
285x2x4sets

seated shoulder press
135x5
195x8
195x5
195x5

db flys
55'sx12x3sets


tonights deads and upper back

rack pulls from first hole about 5 inches below knee
135x3
225x2
225x2
315x1
added belt
405x1
495x1
545x1

romanians
275x12

seated row machine
230x12x3sets

face pulls x3sets

rob spitzner
04-22-2009, 03:19 PM
last nights squats

blue and green bands, single ply briefs/BC canvas straps down/belt
235x1
325x1
415x1 with knee wraps

ghr
x15
x12
x18

leg extx3sets

Cricket_Fire
04-22-2009, 04:14 PM
That's gotta be a ****load of tension on those squats

Solid work Bob :)

rob spitzner
04-25-2009, 08:08 AM
thanks i think i might climb back in gear next few squat night.

raw bench thurs night

close grip
barx10
135x8
185x4
225x3
265x4x4sets
290x2x2sets

seated shoulder press
135x3
185x1
205x5x3sets

db flys
60'sx12x2sets


last nights deads 8th week bg routine/upper back

speed pulls beltless
495x1x6sets

romanians
245x12

db rows
120x10
120x20 with straps

pull ups
x10
x12

face pulls w/band super setted with hammer curlsx4sets

rob spitzner
05-01-2009, 10:35 AM
last nights raw benching

135x5
185x5
225x2
270x3x5sets
300x2x3sets

seated shoulder press
135x5
215x5x2

rob spitzner
05-02-2009, 03:48 AM
deads/upper back

9th week bg routine rack pulls 5 hole from bottom
135x3
225x3
315x1
added belt
405x1
495x1
585x1
645x1 but lost grip with right hand at top
675xmiss lost grip near top

romanians
265x12

db rows with straps
150x12
150x10

pull ups
x20 OH
x20 UH

3 sets of face pulls with band

rob spitzner
05-31-2009, 12:40 PM
back training from a little work related break

monday nights squats

285x5

pause squats wide stance
135x3
185x3
225x3
265x3

few runs with prowler

pull ups
x10 OH
x10 OH
x10 OH


fridays benching/deads

close grip
135x8
185x3
225x2
275x5x3sets

db flat bench
80sx21

speed pulls
135x3
225x3
315x1
360x1x6sets

stiff legs touch and go
315x15

pull ups
x5 OH
x15 OH

rob spitzner
06-03-2009, 08:29 AM
monday nights benching

reverse bands/greens
225x2
315x1
365x1
385xmiss
365x2

5 board
315x5
365x5
405x5
455x5

last nights squats

135x6
185x5
225x1
added blue bands and trx straps down and belt
235x1
325x1
415x1
465x1

raw pause squats
275x5

Cricket_Fire
06-03-2009, 08:48 AM
Strong benching Bob. Good to see ya back

rob spitzner
06-05-2009, 07:43 AM
Strong benching Bob. Good to see ya back

thanks!

last nights benching

close grip
135x5
185x4
225x2
290x3x3sets
315x2
320x2

seated shoulder press
185x5x3sets

db flys
45x15x2sets

rob spitzner
06-06-2009, 10:38 AM
deads

rack pulls from 3rd hole
245x3
335x1 added belt
425x1
515x1
565x1
595x1

put on trx and did some pulls the floor just in case i deside to do the ssa meet in a few weeks.
365x1
455x1
495x1
545x1
545x1

rob spitzner
06-09-2009, 09:05 AM
last nights shirt benching/top end work at the new place which looks great

135x8
185x5
225x3
275x1
315x3 to a 3board
put on single ply rage x
405x3
445x3
455x2

band and boards/ 4board and purples doubled
135x3
185x3
225x3
275x5

rob spitzner
06-10-2009, 08:25 AM
last nights squats

145x8
235x3
325x1
added trx straps up w/belt
415x1
465x3 didnt feel good at all
465x1
490x1
505x1
525x1

raw pause squats
235x2
325x3

pull ups
x15 OH
x15 OH
x12 UH

Cricket_Fire
06-10-2009, 09:31 AM
Nice work man

Is EE in a new place?

rob spitzner
06-12-2009, 11:19 PM
thanks man! yeah we moved down the road a few hundred feet.

deads/upper back

speed pulls
225x3
225x1
315x1
405x1x6sets

stiff legged touch and go
335x20

db rows
120x8
120x15 w/straps

2 sets of pull ups

rob spitzner
06-24-2009, 08:09 AM
skipped a few days to rest my shoulders after dumping the bar squatting last week.

last nights deads/upper back

rack pulls from 2nd hole
245x3
245x2
335x1
added belt
425x1
515x1
565x1

ghr
x5
x6
x10

db rows w/straps
150x15
150x12

pull ups
x15 OH
x20 UH

Cricket_Fire
06-24-2009, 10:55 AM
Stupid strong rows Bob!

rob spitzner
06-26-2009, 06:58 AM
Stupid strong rows Bob!

thanks!

last nights benching

close grip
135x8
185x5
225x3
275x1
315x1
350xmiss, routines dont work well when u miss weeks all over the place i guess :)

incline db press
80'sx5
80'sx15

db trip ext
35'sx10x3 sets

rob spitzner
07-11-2009, 07:29 AM
last nights deads and upper back.

sumo
135x3
225x2
225x1
315x1
405x1
405x3x3 with belt
315x5

db rows with straps
120'sx12x3

pull ups super setted with band face pulls

rob spitzner
07-25-2009, 08:11 AM
tues night squats

415x4 in trx straps down w/belt

raw pause squats new wide stance
225x10

vertical leg press x2sets

ghr x3sets

pull ups x3sets


last nights benching and deads

comp grip
225x14

close grip 225x10 paused

standing shoulder press
145x8x2sets

db flys
40's x15x2sets

tricep push downs x 3 sets

deads standing on 100 pound plate
225x5
315x1
405x8

prowler and farmer walks in parking area with some walking in between sets

Benny Jackson
07-25-2009, 04:27 PM
You brought the farmers implements in! Cool, can't wait to use them.

rob spitzner
07-26-2009, 07:29 AM
last nights upper back

bent over db rows
50x20x3sets

lat pull downs with monster mini x20x3sets

2 sets of hammer curls then dog pissed in garage so ended it there.

D0m1n90
07-26-2009, 05:35 PM
haha dang dog lol nasty work bob Farmer Strong!!

rob spitzner
07-29-2009, 05:49 AM
monday nights shirt benching

135x6
185x5
225x3
275x1
315x1
added single ply rage x and rest of sets to a 2 board
365x1
405x1
495x1
525x1 brought it way to high on the board made it a little harder then it should have been but felt good to feel some heavy weight havent been in ashirt in a while.


last nights squats

145x6
235x3
added trx
325x1
added belt
415x1
465x3

raw beltless pause squats wide stance
185x5
250x10

vertical leg press
180x5
270x12?

cr was doing some deads of blocks so i put a belt on and jump in for one pull
545x1

rob spitzner
08-04-2009, 12:22 PM
last nights shirt benching minus the shirt

135x8
185x5
225x4
all remaining sets to a 4 board
315x4
405x3
425x3
455xmiss

db floor press
65'sx10
85'sx20
85'sx18

band tricep push downs and over head extensions x3sets

rob spitzner
08-21-2009, 10:00 AM
last nights raw bench, first real training in a while:) goals still the same just to be able to train.

comp grip
135x8
135x5
185x5
225x15

close grip paused
225x8

standing overhead press
95x5
145x8x2

incline db press
80'sx12
80'sx11

tricep push downs and overhead ext. with band x3sets

Cricket_Fire
08-21-2009, 03:34 PM
Strong shirtless shirted benching! ;)

rob spitzner
08-22-2009, 07:22 AM
Strong shirtless shirted benching! ;)

thanks:thumbup:

last nights deads/upper back/domingo sanchez routine

35min bike ride just to make sure i felt as crappy as i could before i headed down to the gym

sumo in trx
135x3
225x1
added belt
315x1
405x1
455x3

raw beltless pulls off 100 pound plate
315x1
405x8

pulls against green bands w/belt
225x1
315x1
405xmiss got to a few inches from lock out

chest supported t-bar row
2plates x8
3plates x10x3

pull ups UH
x15
x12
x12

farmers + 90 pounds each side x5 100ft trips

rob spitzner
08-28-2009, 07:07 AM
monday nights shirt benching

single ply rage x all to 1 board
405x1
415?x3
455x1


last nights raw bench

comp grip
135x10
135x5
185x3
225x2
245x12

close grip paused
245x8

standing overhead press
105x5
155x7
155x7

incline db press
85's x12x2

tricep push downs and overhead ext. with band x4sets

rob spitzner
08-29-2009, 02:10 PM
deads/upper back

sumo in fusion
245x3
245x2
335x1
added belt
425x1
475x3

raw beltless conv off 100pound plate
335x2
425x6

chest supported t-bar row
160x10x3

pull ups UH
x18
x15
x14

face pulls w/band x3sets

rob spitzner
09-02-2009, 07:32 AM
monday nights squats
235x5
285x5x2

last nights shirt benching
135x15
135x5
185x4
225x3
275x1
put on new single ply rage x w/scooped neck
315x2
365x2
405x1
455x1 to 2 board, felt awesome
495x1 to 2 board, grinder missed groove

rob spitzner
09-03-2009, 09:14 PM
raw bench

comp grip
135x15
135x8
185x5
225x3
265x10

close grip paused
265x6

seated db shoulder press paused
55'sx18
55'sx12

db flys
35'sx15x2

tricep push downs w/rope
35x15x3

over head tricep ext w/rope x2sets to failure

rob spitzner
09-05-2009, 07:11 AM
deads/upper back

sumo in fusion
245x3
245x1
335x1
added belt
425x1
500xmiss

beltless conv off hundred pound plate
315x3
425x1
445x5

db rows
120x5
120x15x2 w/straps

pull ups
x16 OH

rob spitzner
09-08-2009, 09:47 PM
squats all walked out

145x6
145x4
235x3
added trx
325x2
added belt
415x2
465x2
505x2

raw beltless pause squats
235x8 with wide stance

leg press
x8
x10

ghr x3sets

rob spitzner
09-10-2009, 08:43 PM
raw bench

comp grip
135x10
135x5
185x5
225x2
275x8

close grip paused
275x6

seated db shoulder press paused
65'sx12
65'sx12

db flys
40'sx15x2

tricep push downs w/rope
45x15x3

over head tricep ext w/rope x2sets to failure

rob spitzner
09-11-2009, 11:42 PM
deads/upper back

conv
225x4
275x1
315x1
addded belt
405x1
425x8

db rows
150x3
150x12x3 w/straps

pull ups
x12x3 OH

3 sets of curls and face pulls

rob spitzner
09-14-2009, 08:21 PM
shirt bench

135x10
185x6
225x6
275x2
added new scooped neck single ply rage x and rest of sets to 4board
365x3
405x2
495x1
545x1
585x1

rob spitzner
09-18-2009, 06:26 AM
raw bench

comp
135x10
185x5
225x3
275x1
285x7or8?

close grip paused
285x4

standing overhead press
115x5
150x10x2

incline db press
85's x12
85's x14

tricep pushdowns w/rope
25x5
55x15x3
50xfailure overhead

rob spitzner
09-18-2009, 08:43 PM
squats/i hate squatting on fridays/upper back

115x8
115x3
255x3
added trx
345x2
added belt
435x1
435x3
435x3

bent over barbell rows
115x5
205x3
205x10x3 w/straps

pull ups
x20 OH
x18 UH

3 sets of bicep curls and face pulls

rob spitzner
09-21-2009, 07:59 PM
quick bench training in garage

db shoulder press
25'sx20

db flat bench
25's x20
50's x10
70's x10
70's x5 w/monster mini around back
70's x5 w/purple
70's x5 w/green
70's x5 w/blue
70's x7 w/blue

db floor press
70's x12x2

rob spitzner
09-23-2009, 06:27 AM
last nights squats

145x8
145x4
235x4
235x1
added trx
325x2
added belt
415x1
505x1 felt like crap
added knee wraps
555x1 felt like crap again cant get in any air, but most i ever walk out on a squat.

raw beltless pause squats
235x12

abs

rob spitzner
09-24-2009, 10:07 PM
raw bench

comp grip
135x10
135x5
185x4
225x3
275x1
295x7or8?

close grip to manpon
225x3
295x7or8?

stand over head press
115x5
170x6
170x7

incline db press
100's x6

tricep rope push downs
35x5
65x12x3

john bernor
09-25-2009, 12:02 AM
great work Rob,,c u next week,,GOD BLESS

rob spitzner
09-26-2009, 09:36 AM
thanks john! see ya monday

last nights deads/upper back

pulls against green band stretched across platform
135x3
225x1
added belt
315x1
365x1
405x1
425x1 great to share the platform with dougy fresh

bb rows
135x5
225x1
275x10x3 w/straps

power shrugs or hendersons w/straps
315x5
405x15

pull ups
x20 OH
x16 UH

ab wheel

rob spitzner
09-29-2009, 09:51 AM
shirt benching

135x12
135x5
185x4
225x3
275x2
315x2 to 3board all rest to same board
put on scooped neck single ply rage x
405x1
495x1
545xugly miss
545x1

db press with band around back
80's x5 w/green
80's x5x2 w/blue

rob spitzner
09-29-2009, 10:44 PM
squats
135x8
185x5
added trx
235x1
added blue and green bands
145x1
added belt
235x1
added canvas straps down
325x1
375x1
415x1
445x1

raw pause squats
225x3
275x10

ghr x1set