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RobmoriRB
06-23-2012, 07:43 PM
Depending on what gym I go to will switch the Benching rotation around!!! I start on the 25th of June.
**=Volume work
-total reps per work out is 90 with three different weights
*=5/3/1 routine(my custom)

Work out A
Squat*
Board Press(3)*
DL(box 3-5" under knee)*
Leg press**
Leg Extend.**
Leg curls**
Calf pushes**
calf raises**

Work out B
Bench*
T-B Row(over hand grip*
Squat*
close Grip*
DB bench**
DB Flat flys(know as Flys)**
Con. Curls**
BB Curls**
DB tri pull**
DB Tri kick backs(do not know the real name for this)**

Work out C
DL(ligter work then work out A)*
Squat*
Bench(Lighter then work out B to work on form)*
T-Bar rows(over hand grip)**
Incline Bench Yates Rows**
Shrugs**
Front Raise**
Side Raise**
Arnolds**

Bench max start=315(goal 400lbs)
squat max start=345(goal 500lbs)
DL max start=400(goal 500lbs)
June 21st BW:242lbs (goal 270)

RobmoriRB
06-26-2012, 07:55 PM
Cycle 3 start
Back and Shoulder Work out

Sumo DL
Warm up:
bar x2
135x2
225x2
Lift:
315x5
225x5
135x5

Squat: (working Sumo) was to tight in the hips
Warm up:
Bar x2
65x2
115x2
Lift:
155x5
135x5
barx5

Bench: Working Wide grip
Warm up:
135x2
155x2
225x2
Lift:
225x5
225x5
225x5

T-Bar Row
80x10/10
60x10/10
45x10/10

Shrugs
185x10/10
165x10/10
135x10/10

Front Raises
40x10/10
25x10/10
10x10/10

Side Raise
30x10/10
20x10/10
10x10/10

Arnold Press
20x10/10
15x10/10
10x10/10

Note: solid work out after a long day at work. an video will be up tomorrow

RobmoriRB
06-30-2012, 06:12 PM
]Squat[/B]
Warm up:
barx2 135x2 185x2 225x2
Lift:
255x5
265x5
265x5(reason for this was because form was bad on the first one)
275x5
305x3

Pin Press(going to rotate between this and a Board Press)
Warm up:
barx5 135x5 185x5
Lift:
225x5
235x5
245x5
255x5
265x5(current Pin Press Record an Personal Best)

Dead Lift(from just above knee to work on lock out)(going to switch from this an 4 inches below knee)
Warm up:
135x2 225x2 315x2
Lift:
355x5
365x5
375x5
385x5
400x3(New DL above Knee Record and Personal Best)

Leg Press
405x10/10
315x10/10
225x10/10

Single Leg. Exten
80x10/10
60x10/10
50x10/10

Leg curls
120x10/10
100x10/10
80x10/10

Calf Raise
180x10/10
135x10/10
90x10/10

Calf Push
405x10/10
315x10/10
225x10/10

Ab Work (OMG A PL worst night mare :( )
Ab Coaster
60x10/10
40x10/10
20x10/10

Russian Twist
70x10/10
50x10/10
30x10/10

RobmoriRB
07-02-2012, 04:17 PM
Bench
Warm up:
barx2 135x2 185x2 225x2
Lift:
235x5
245x5
255x5
265x5
275x3
T-Bar
Lift:
90x5
110x5
130x5
140x3(pain shot up in top right corner of Groin...i was to high on the pad)
90x5
Bench Squat: Light explosive work
Lift:
135x10
225x10
barx10
Close Grip:
135x5
155x5
175x5
195x3(wrist started to hurt)
DB Bench:
100x8
90x10/5
50x10/10
Fly's:
40x10/10
30x10/10
25x10/10
Con.Curls:
50x10/10
40x10/10
30x10/10
BB Curl:
70x10/10
50x10/10
30x10/10
DB pull:
75x10/10
60x10/10
50x10/10
Kick-Backs: Never done them
20x10/10
15x10/10
10x10

Video will be up after

RobmoriRB
07-02-2012, 08:10 PM
http://www.youtube.com/watch?v=L0gB4yoDSRk

RobmoriRB
07-08-2012, 07:38 AM
Squat:
Warm up:
BWx2 barx2 135x2 225x2
Lift:
235x5
245x5
255x5
275x5
305x4(PB)
Board Press:
warm up: with out board
135x2 185x2 225x2
Lift:
255x5 (got a random spotter an he tried to pull the bro lift)
265x5
275x5
305x5
315x5(PB/PR for Board Press)
DL(below Knee)
Warm up:
barx2 135x2 225x2 315x2
Lift:
340x5
350x2
315x5/5/5
Note: I should of used a better starting set
Leg press
405x10/10
385x10/10
315x10/10
Leg Exten.
90x10/10
80x10/10
70x10/10
Leg curls
130x10/10
110x10/10
100x10/10
Calf raise(an old school machine)
540x10/10
400x10/10
300x10

Note:
Muscle Heads- I really wanted to punch them in the head, because they were doing quarter squats an were yelling on the top of there lungs come come you got this. need to get into the gym early as hell lol.

Work out- I really liked the 5" board press a lot over the pin press because I dont have to restart the movement.

Question??? how tight do you make knee wraps

larsen540
07-08-2012, 08:58 AM
Good stuff here man keep up the hard work bro

RobmoriRB
07-09-2012, 03:03 PM
Thanks larsen

http://www.youtube.com/watch?v=BuLcBhs2BXw

the video is actually for lift day 5

Bench
Warm up
barx2 135x2 185x2 225x2
Lift:
235x5
245x5
255x5
265x5
275x3 1/2(i failed the 4th rep in the middle of the lift)
T Bar row
90x5
125x5
145x5
155x5
Squat: Box used wraps
225x5
265x5
275x5(Box PB)
DB Bench
100x4
80x10/10
65x10/10
Fly
50x10/10
45x10/10
35x10/10
Curls
50x10/10
45x10/10
35x10/10
BB curls
65x10/10
55x10/10
45x10/10
DB pulls
75x10/10
55x10/10
40x10/10

RobmoriRB
07-11-2012, 08:36 PM
GOT MY CAM BACK SO I WILL HAVE VIDEO from now till i die up lol

Above knee DL
Warm up:
barx2 135x2 225x2 315x2
Lift:
370x5
405x5
425x5(last rep sloppy but got it locked out PB)
Squat
Warm up:
barx2 135x2 185x2 225x2
Lift:
275x5
305x5
315x5(all felt amazing when not tired from 4 other sets, but that's what makes you strong)
Bench
Warm up
barx2 135x2 185x2 225x2
Lift:
275x5
305x4(felt amazing an the 5th rep got stuck 5 inches off the chest)
Bent fly
50x10/10
45x10/10
35x10/10
Lat pull down(45 degree angle)
130x10/10
100x10/10
85x10/10
Shrugs
225x10/10(felt like nothing :))
185x10/10
135x10/10
Front raise:
50x10
40x10/10
25x10/10
Side Raise
45x10/10
35x10/10
30x10/10
Arnold's:
35x10/10
25x10/10
20x10

RobmoriRB
07-13-2012, 04:57 PM
Squat
Warm up:
barx2 135x2 225x2
Lift:
265x3
275x3
305x3
315x3
330x1(PB for this set work)
Board Press
Warm Up: with out board
barx2 135x2 225x2
Lift:
275x5
305x3
315x3
340x3(PB for set work)
365xF(will get it next time)
Below Knee DL:
Warm up:
barx2 135x2 225x2 315x2
Lift:
315x3
325x3
360x3
395x3
405x3(PB on sets for BKDL)
Leg exten.
100x10/10
90x10/10
80x10/10
Leg curl:
140x10/10
120x10/10
100x10/10
Calf raise:
225x10/10
185x10/10
135x10/10
Knee jumps
bwx10

VIDEO will be up tomorrow

RobmoriRB
07-14-2012, 08:08 PM
http://www.youtube.com/watch?edit=vd&v=ERoT2PnZpFY

RobmoriRB
07-19-2012, 07:51 AM
Monday
Mock meet:

360lbs Squat
330lbs Bench
430lbs Dead Lift

Total: 1120(added 100 pound to the total in 1 month)

Wednesday DAY 1 WSBB

Dynamic Day

Rack Pull- below the knee Dead Lift (BKDL) 1 Red mini band
Barx2
135x2
-Added Bands-
4x3@185lbs
4x3@225lbs
Leg Extensions
100lbs x12
100lbs x12
120lbs x5
Leg Curl
100lbs x12
100lbs x12
130lbs x5
Good Mornings- Dead Stop
185lbs x5
225lbs x5
275lbs x12

RobmoriRB
07-20-2012, 02:23 PM
WSBB Day 2

ME BENCH
barx12/12
85x3
145x3
165x3
235x1
255x1
275x1(PnG)
295x1(PnG)
340x1(PR)
350xF(Nothing Left in tank)
Note: threw the weights up with ease
Close Grip
135x2/2
175x3
195x3
205x3
DB Pull
80x12
80x12
90x5
Bent Flys
60x10
60x10
Lat pull Down
145x12
145x12
160x5
Seated curls
20x20/10
25x10
Front Raise
50x10
50x10
Side raise
40x10

RobmoriRB
08-04-2012, 02:24 PM
I had football for the past little bit so i had no time August 4th 2012

ME Bench
barx12/12
95x3
135x3
Wrist raps Added
185x3
225x1
Belt added
255x1
295x1
345xF
325x1(the guy bro spotted me)
325x1(all me)
Close Grip
barx5/5
135x3
185x1
205x1
225x1
Curls
25x10
20x10
15x10
BB Curls
50x10/7
30x10
JM Press
25x20/15
10x20
Shrugs
245x10
225x10
OHP
135x5

RobmoriRB
08-06-2012, 03:18 AM
http://www.youtube.com/watch?v=mM1aGDGujYk

RobmoriRB
08-06-2012, 12:43 PM
Day 2

Max Effort Squat
barx10/10
95x3
135x3
205x3
245x1
265x1
Added Belt and Wraps
315x1
365x1(Gym PR)
375x1(All Time PR)
Leg exten.
150x5
140x10
120x15
100x15
Leg Curl
130x5
100x10
90x12
GM
135x15/10/5
Barx20

Polk17
08-06-2012, 04:04 PM
Looks good man, best of luck...

You asked earlier about Knee Wraps and how tight they should be... As far as I know, as TIGHT as possible... I am the same as you in trying to learn how to use them...

RobmoriRB
08-08-2012, 01:44 PM
Thanks Polk

Dynamic Effort

Bench- single choke Green Band
8 sets by 3 reps @135
Db Bench
100x6
80x12
60x20
Curls
25x10
15x15
10x20
BB Curls
60x7
50x10
30x15
JM pressing
40x10
30x10
20x10
Lat-Pull Down
190x5
175x5
11510
85x11
Row's
185x10
135x15
95x10

RobmoriRB
08-11-2012, 09:56 PM
Day 4

Dynamic Effort Dead Lift- No band
8sx3r@135lbs
5x3@225

GM
barx5/5
135x3
185x3
225x1
235x1
245x1

Not enough time before the team football meeting

RobmoriRB
08-12-2012, 11:56 AM
Day 1
Pre- Animal Rage pills
Intra- 1 scoop of Mutant Mass
Post- 1 scoop of MP Re-Con w/Cretan

Max Effort Bench
Barx12/12
95x3
135x3
185x3
Wraps On
225x1
Belt On
255x1
275x1
315x1
330x1(ass came off the bench an inch then back to drive and lock out was weak)
DB Bench
100x9(PR)
80x10
50x10
DB Flys
40x13
30x13
25x17
Curls
20x14/10
JM Press
50x10
40x11
30x12
DB Pull
80x10
70x11
60x12
Lat Pull Down
160x5
130x10
100x12
85x15/7
Bent Flys
60x7
50x12
40x10
Front Raise
50x3
30x7
25x10
Side Raise
30x14
25x12
20x10

Note: I am changing it up for ME/DE SQ/DL; I will be doing one day of ME Squat and DE DeadLift and vise verse. So I can get more frequent work outs on the SQ/DL.

Polk17
08-12-2012, 08:19 PM
I dig that spin on WestSide, with alternating weeks of DE/ME Pull/Squat... Brandon Lilly does an interesting WestSidish Split, he trains 4 x/ Week, A Bench, Squat, & Pull Day, then a Bodybuilding/Weak Point day... For Bench, Squat, & Pull he does a ME, DE, & RE day... So one week he does ME Bench, DE Squat, & RE Pull... Then RE Bench, ME Squat, & DE Pull, and so on... That way he hits each lift hard each week, but doesn't overtrain... Calls it the "Cube" Method... I just read about it today... Pretty good shit IMO...

RobmoriRB
08-12-2012, 08:23 PM
yeah...my one buddie does it like that for the SQ/DL day so im going to try it out for alittle

Polk17
08-12-2012, 08:32 PM
yeah...my one buddie does it like that for the SQ/DL day so im going to try it out for alittle

I want to add in some WS Stuff to my plan after my Meet Prep... It obviously really works, but it is made for Geared Lifting, as well as lifters that are on anabolics... So I think for someone who doesn't use one or both of those elements, there needs to be some adjustments made...

RobmoriRB
08-12-2012, 08:34 PM
i actually just took out the Box Squat for ME days and rotate it in every couple weeks......I use BOX squats for my DE days, if you know what your doing then it is great for RAW lifters like me

Polk17
08-12-2012, 08:43 PM
i actually just took out the Box Squat for ME days and rotate it in every couple weeks......I use BOX squats for my DE days, if you know what your doing then it is great for RAW lifters like me

Ya, I think you have to figure out what works, I try to get a TON of rebound out of the hole, and depth isn't a problem for me... So I have stayed away from Box Squats, unless I use a Low Box...

RobmoriRB
08-14-2012, 01:17 PM
Max Effort Rack Pull-Below knee
barx12/12
135x3
185x3
225x1
Belt Added
275x1
330x1
460xF
455xF (I was like whats going on)
405x1
415x1
435x1
455x1(PR)
Dynamics Effort Box Squat- Single Chocked Green Band
barx10/10
barx5/5 (added Band here)
8x3@135
Leg Extension
150x10
130x12
110x15
90x20
Leg Curl
150x10
130x15
110x20

RobmoriRB
08-17-2012, 09:13 AM
Day3/4

ME Squat
barx12/12
135x3
185x3
225x3
255x1
Belt Added
265x1
315x1
335x1
385x1 PR and fergot to record :(
405xf (Got it out of hole but failed after 3 inches off Parrelle)
DE Bench Green band
Barx12/12
barx5/5 w/Band
2x3@225
3x3@185
3x3@135
DE Rack pull-Above knee
2x3@225
6x3@315
DB Bench
100x10 Rep PR
90x10
80x10
Curls
20x15/15/15
15x10
JM Press
55x12/12/12
45x15
T-bar row
225x10/10/10
135x12/12
90x20/20
Lat Pull Down
70x5
50x10/10
Front Raise
30x10/10/10
Side raise
30x15

RobmoriRB
08-17-2012, 12:27 PM
http://www.youtube.com/watch?v=AxeP4kII7Vk

RobmoriRB
08-20-2012, 11:12 AM
Day 1

ME Bench
Barx12/12
135x3
185x3
Added Wrist Wraps
225x3
265x1
Added Belt
295x1
315x1
335x1(I had it going up with ease and then the guy touch the bar near the top Im going to kill him)
Added 1 Board
340x1
Reverse Band(i never did it before and I didn't but enough weight on)
365x1
JM Pressing
70x5
60x7/8
50x10/10
45x8
DB Bench (just wanted to see what would happen)
100x5
90x60
T-Bar Row
250x5
225x7/8
135x15/15
90x20/20

RobmoriRB
08-21-2012, 01:00 PM
Day 2

ME Squat
barx12/12
135x3
185x3
225x3
255x1
275x1
Added Belt/Wraps
315x1
335x1
390x1(PR)
395xF(got stuck on out of the whole)
DE Rack pull-knee level
10x2@375
Leg Exten.
150x15
130x20
110x20/20
90x15/17
Leg Curl
150x10
130x15
110x15

RobmoriRB
08-22-2012, 02:51 PM
Day 3- Strength Speed

DE Bench-Green Band
barx12/12
barx5 w/band
135x2
205lbs@ 10 sets of 2
135x2
Close Grip
barx12
95x3
135x3
185x3
225x1
250x1-PR
JM Pressing
75x4
65x6
50x6/6
40x10/10
Curls
20x10/10/10
20x10
T-Bar
135x15/15/15

RobmoriRB
08-24-2012, 12:27 PM
Day 4

Max Effort Dead Lift
barx12/12
135x3
225x3
275x3
315x1
345x1
385x1
405x1
460xF
425xF
Note: Going to only train from the ground and no more Rack pulls. I am also going to try 3 single at a max weight then move up 5lbs!!

DE Free Squat-Double choked red band
barx3/3/3
Barx5 w/band
5sets of 2 reps @225lbs -strength Speed
5sets of 2 reps @135lbs-speed strength

RobmoriRB
08-26-2012, 03:46 PM
Bench
barx12/12
135x3
185x3
225x3
Added Belt
245x1(PnG)
275x1(PnG)
315x1
335xF
Note: I am going to do working singles starting at 305.
JM Pressing
80x5
80x4
70x5
70x5
60x5
60x8
50x5
50x5
Cable Flys
30x10
35x10
35x8
25x10/10/10
25x10/10
Pully Row
50x10/10/10
50x10/10/10

Overall: D

Note:I am taking DE Bench out because it does not help me there!! I am going to be doing working sets for all the ME Lifts. Still going to have DE for Squat and DL. Not going to use a Belt on Dead Lift and Bench anymore!!

RobmoriRB
08-27-2012, 07:16 PM
ME Box Squat(Parallel)
barx10/10
135x3
185x3
225x3
255x1
275x1
305x1
315x1
365x1(PR)
385x1(PR)
DE Dead Lift Single chocked Red Band
10x1@205
Hack Squats
405x10
405x10
315x10
315x10
135x15
135x15
Racked Good Mornings
barx5
135x3
185x3
225x3
255x10(PR for weight and Reps)

RobmoriRB
08-29-2012, 05:42 PM
DE Bench- 1 board
barx12/12
Added Board
barx5
10x3@175
Close Grip
barx12/12
135x3
185x3
225x3
255x1
Incline Bench
135x15/10/5
95x10/5
Curls
25x10/10
20x10/10
Cable Flys
35x10/7
25x10/10
15x15/15
Arnold Press
35x10/10/10
25x10/10

RobmoriRB
08-30-2012, 06:08 PM
ME Dead Lifts
barx12/12
135x3
225x3
275x1
315x1
375x1
Added Belt
410x1(was really easy)

Note: another week of Dead Lifts off the floor then one week of Rack pulls)
I only had enough time to run into the gym for the ME lift.

RobmoriRB
09-02-2012, 11:19 AM
ME Bench Press-"2 board"=we used a mat and measured to make sure it was a 2 board size
barx12/12
135x3
185x3
225x3
275x1
Added Belt
315x1
350x1(PR)
French Pressing
35x6
50x15
40x20
40x15
BB Curls
60x10/11
60x10/10
50x7
Lat-Pull Down
145x10
160x10
175x10
85x20

RobmoriRB
09-03-2012, 12:40 PM
http://www.youtube.com/watch?v=2e55cby7jh8&feature=plcp

RobmoriRB
09-03-2012, 08:55 PM
ME Squat (Parallel)
barx12/12
135x3
225x3
Added Belt
315x1
Added Wraps
345x1
405x1(PR)
DE Dead Lift
10 singles@215
Pull Threw
50x20
65x20
80x20
90x20
Leg Press
675x10
585x10
495x10

RobmoriRB
09-04-2012, 08:11 PM
DE Floor Press
barx12/12
135 for 10 triples
DB Bench
100x10/7
80x10/7
Curls
30x10/10
25x10
Skull Crushers
45x20
50x10/10/10/10/10
Pully Row
Horse Handle
50x15/15/15/15/15
V-Handle
70x10/10/10/10
Cable Flys
42.5x10/2
35x10/6
Arnold Pressing
40x10/10
30x10/10
25x10/10
Shrugs
135x20
185x20
225x12
245x3

RobmoriRB
09-05-2012, 09:30 PM
http://www.youtube.com/watch?v=S4zjCuCCKfY&feature=plcp

RobmoriRB
09-06-2012, 08:15 PM
ME DL-2" Deficit
barx10/10
135x3
225x3
275x1
315x1
365x1
385x1
Added Belt/Wraps
415x1
DE Squat-Above Parallel
barx12/12
10 doubles at 185lbs
GM
65x20
85x20
115x20
Calf Raises
225x20
315x20
405x20
495x20
585x20
675x20
765x20
855x20

CEnlow
09-06-2012, 08:28 PM
Good job on the 405lbs man. Don't get too comfy on that high box though, it will make it that much harder to use a low box later on once you get stronger.

RobmoriRB
09-06-2012, 09:06 PM
yeah I usually go below Parrallel on my depth for normal squats....im going to be switching the hights of the boxs around so one day it will be below and one will be above


http://www.youtube.com/watch?v=Qe9jbRrlZTU&feature=player_embedded

RobmoriRB
09-07-2012, 05:53 PM
ME Floor Press
barx12/12
135x3
185x3
225x3
275x1
305x1
335x1(set a Pr)

Note: had little time because practice was bumped up and hour and a half early, so sunday i am heading back to the gym to finish my assistance work. Then an hour later my team mate bet me $100 that I couldn't do 315 on the bench......Went up with no warm up and smoked it.

RobmoriRB
09-07-2012, 06:34 PM
http://www.youtube.com/watch?v=kn9ol46TmS4&feature=player_embedded

RobmoriRB
09-10-2012, 08:34 AM
Assistance work for ME Bench

JM Pressing
80x5
70x5
60x10
50x13/11
40x11
Con. Curls
40x10/10/10/10
Close Grip Bench
barx12/12
135x17
185x5
Arnolds
50x5/5
35x7/10
Pully Row(V handel)
60x20
70x20
80x5

Bruiser
09-10-2012, 06:00 PM
Good work in here man. I like your idea of alternating box hights for the squat too. I always try to vary it as much as possible so I can eliminate any weakness there.

RobmoriRB
09-10-2012, 06:53 PM
Me Low Box Squat
barx12/12
135x3
225x3
Added Belt
275x1
315x1
385x1 PR
DE Dead Lifts- double Choked red band
10 singles @205

rushed because i had to leave practice

RobmoriRB
09-11-2012, 04:38 AM
http://www.youtube.com/watch?v=-dO19r9lQO0&feature=player_embedded

RobmoriRB
09-12-2012, 01:02 PM
DE Bench
3x3 close grip@135lbs
3x3 narrow grip@155
3x3wide grip@175
Close Grip
185x3
225x1
245x1
265x1 PR
BB Curls
70x10
60x10
50x10/10
30x13
French Pressing
70x10
30x10/10/10/10
Kolov Pressing
95x10/10
115x10/10
135x10
T-Bar Row
90x20/20/20/20/20

RobmoriRB
09-12-2012, 02:54 PM
http://www.youtube.com/watch?edit=vd&v=gzKxblTdiOM

RobmoriRB
09-13-2012, 09:37 PM
ME Dead Lift
barx12/12
135x3
225x3
315x1
365x1
Added Belt
405x1
435X1 PR
Leg press
135x20
225x20
315x20
405x20
495x20
585x10
675x10
765x5
855X5

RobmoriRB
09-14-2012, 07:08 AM
http://www.youtube.com/watch?v=YoAb-wDFy8c&feature=player_embedded

RobmoriRB
09-16-2012, 06:53 PM
ME Bench-Reverse Green Band
barx12/12
135x3
225x3
275x1
added band
315x1
405x1
445x1
Curls
50x20
60x20
70x7
80x6
JM Pressing
75x5
65x5
55x10
45x10
Shrugs
245x10/10
275x10/10
315x10/10
365x10/1
Lat Pull down
10 sets of 5@80
3 sets of 5@90

RobmoriRB
09-17-2012, 07:39 PM
http://www.youtube.com/watch?v=QbnmmD7plH8&feature=plcp

Polk17
09-18-2012, 05:53 AM
Lotta PRs, look strong man...

RobmoriRB
09-18-2012, 05:40 PM
ME Squat-Reverse Green Band
barx12
135x3
225x3
315x1
Added Bands
450x1
505x1 PR
DE Dead Lifts- Green Bands
10 triples@225
Leg extensions
150x12/10
130x10
Leg Curls
150x12/12
130x10

RobmoriRB
09-19-2012, 12:58 PM
http://www.youtube.com/watch?v=EmUwR4BsSXU&feature=player_embedded

RobmoriRB
09-20-2012, 06:47 PM
DE Bench-Double Choked Red Band
barx12/12
barx5 with Band
155@ 10 triples
Close Grip
barx15
135x20/15/15/15/15
BB Curls
40x15/15
Front Raise
30x10/10/10/10
Side Raise
30x10/10/10/10

RobmoriRB
09-21-2012, 01:40 PM
ME Sumo Dead Lifts
barx12/12
135x3
225x3
315x1
365x1
405x1 PR for Sumo
440x1 PR for Normal
Good Morning
135 for 4 sets of 10 reps

RobmoriRB
09-24-2012, 07:09 PM
Sunday 23rd 2012

ME Bench
barx12/12
135x3
225x3
265x1
305x1
345xF
275x3
Skull crushers
75x5
65x5
Note: was not feeling in the mood and nothing going my way so I left

Monday 24th 2012
ME Bench
barx12/12
135x3
225x3
265x1(Pause)
305x1(Pause)
320x1(Pause)
275x5(PR +2Rep)
DB Bench
100x12(PR +2Reps)
100x7
Skull Crushers
75x10/10/10
65x10/10/10
50x10/10/10
Curls
25x10/10/10/5/5
Pully Rows
50x20
Lat Pull Downs
60x15/10/10/10

INJURY REPORT: During Mid practice in LPR(Light Pass Rush), knee popped out of place; then popped back in when I put weight on the Leg. Trainers say the ACL is good, MCL is the one in question. They say probly not a tear but will see Wednesday.

RobmoriRB
09-30-2012, 10:19 AM
ME Bench
barx12/12
135x3
225x3
245x1
265x1
295x1
305x1
Back Off set
225x12
Curls
10x20/20/20
JM Pressing
35x20/20/20

I am going to to do a 2 day upper body split......
day 1
Bench WSBB ME
Assistance work
Triceps
Biceps

day 2
Shoulder
Upper back

RobmoriRB
09-30-2012, 04:09 PM
Shoulders and Upper Back

DB Shrugs
100x5/5/4
70x15/10/10
55x15/10/10
Arnold Press
40x10/10/10/10
T-Bar Row
100x20/10/10/10/10/10

RobmoriRB
10-03-2012, 07:02 PM
DB Bench
100x10/10
70x10//10/10/10
Incline bench
135x10/10
185x10
135x10
Skull crushers
25x20
35x20
45x20

RobmoriRB
10-04-2012, 08:16 AM
http://www.youtube.com/watch?v=2g4182QUFIo&feature=plcp

RobmoriRB
10-04-2012, 08:18 PM
ReHab
Leg stretching
3 sets by 20
Leg straighteners
3 sets by 20
Wall Squats
3 sets by 20
Ball work: to help build my hip strength so it will help take the stress off the meniscus in the future

Shoulder and Arm day
Shrugs
4 set of 10@135
4 sets of 10@145
4 sets of 10@155
7 sets of 5@165
2 sets of 20@135
Side Raises
5 sets of 10@25
3 sets of 10@30
1 set of 10@30
MTS High Row
10 sets of 5@100
5 sets of 10@80
Dos Back pull down
5 sets of 15@90

RobmoriRB
10-05-2012, 11:56 AM
Chest and Arms
Bench-Paused Reps
barx12/12
135x3
225x3
275x1
305x1
Back off Sets -TnG
275x5
225x10/5
135x20/20
DB Flys
25x10/10/10/10
Curls
30x10/10/10/10

RobmoriRB
10-10-2012, 03:40 PM
Sunday
Arnold Press
45x10/10
40x10/10
30x10/10
Side Raises
30x10/5
20x5
Lat Pull Down
42.5x15
50x15/15
60x10/10
70x5/5
Cable Flys
30@4 sets of 10
Pully Rows
70x10/10/10
Rehab
Wall Squats
3 sets of 15
Ball work
2 sets of 10

Tuesday
Super Set
sit ups x 2sets of 30
In and out leg 2sets of 30
Leg raises 2 sets of 30
Bench
barx12/12
135x3
225x3
275x2
300x3 PR for reps
275x5
245x5
225x4
135x5
Close Grip
barx15
95x20
115x20
Ez Curls
40x15/10
20x10/10

RobmoriRB
10-11-2012, 05:53 PM
Shrugs
145lbs@4 sets of 20 and 1 set of 10
135lbs@4 sets of 20 and 1 set of 10
Side raises
25lbs@5 sets of 10
30lbs@2 sets of 5
MTS Row
50lbs@4 sets of 12
60lbs@ 4 sets of 12
70x5
80x5
90x5
100x5
Dos Back(horse shoe handle)
90x10
105x10
120x5
135x5
150x5
165x3

RobmoriRB
10-16-2012, 05:53 PM
Im back on the WSBB routine with my leg days for rehab work.

REHAB
Bike for 5 minutes(got to the lowest seat setting)
Heel slides-Pause for 5 seconds on the fold and straight part
Ball Work
Squat: BW for 3 sets of 10-after reaching 15 reps i will add another set
and some pull a parts with bands

ME UPPER
DB bench
110x5/5/5
85x10/10
Close Grip
barx12
135x10
155x10
175x5
195x5
225x8(I didn't count and the spotter counted, was to pissed to care)
Curls
35x10/10
45x 5/5/5/5/5/5
35x10/10
skull Crushers
35x20
40x15
BB Row
135x10/10/10
155x10/10/10
Shrugs
155x20/20/20
185x20/20/20

Bruiser
10-16-2012, 07:07 PM
Nice work Rob. Good luck on the rehab.

RobmoriRB
10-20-2012, 01:44 PM
Upper body
Bench(Pause Reps)
barx12/12
135x3
225x3
Add Wrist Wraps
275x1
Added Belt
310x1
Back off(TnG)
295x3
225x10
135x20
BB Curls
50x10/10
30x10/10/10
JM Pressing
110x3
60x10/10
Shrugs
175x15/15/15
205x10/10/10
225x5/5/5
BB Row
135x20/20
185x5/5

RobmoriRB
10-21-2012, 05:32 PM
Lower body
Bike
3 minutes
Squat
Bwx10
barx5/5/5/5/5
Dead
barx5/5/5
55x5/5/5/5
Leg extension
10x10/10
15x10/10/10
20x10/10/10
Leg Curl
10x15/15
20x10/10
30x5/5

Note:knee felt good so I am going to be doing a 3 body split. Day 1 Back and shoulder/Day 2 Chest and Arms/day 3 Legs and abs.

RobmoriRB
10-23-2012, 08:47 PM
Bench
barx12/12
135x20
185x12
225x6
Paused Reps
275x4
300x1
275x3
225x10
135x15
Incline
135x20
185x12
225x4
255x1
Close Grip
185x10/10
Standing curls
30x10/10/10
25x10/10

RobmoriRB
10-24-2012, 05:44 PM
Dead Lifts
115x20
135x15
185x10
225x6
275x4
315x2
V-handel bar Rows
95x20
135x15
180x12
225x6
270x3
Quick back off
270x5
225x6
180x7
135x4
95x6
Shrugs
135x20
185x15
225x10
275x6
315x4

RobmoriRB
10-26-2012, 05:46 PM
Squats
bwx10/10
barx10
135x20
65x20
995x10
115x10
135x6
185x1
225x1
275x1
Leg extensions
40x20
50x20
60x10
70x10
80x5
90x5

Note: For squatting I had to move my feet out a foot on each side and lower the bar on my back about 3 inches to hit below parallel

RobmoriRB
10-27-2012, 02:12 PM
Bench
barx12/12
135x3
225x3
275x1
Paused Reps
305x1
305x1
305x1
DB Incline Bench
50x20
60x10
75x5
80x5
90x5
Seated curls
30x10/10/10
35x5/5
Preacher Curls
40x10/10
French pressing
60x10/10
50x10
Skull crushers
25x20/20

RobmoriRB
10-28-2012, 05:13 PM
Dead Lift
barx12/12
135x3
225x3
315x1
405x1(Post PR)
Note: done 100%Raw which was weird for me
Pull through
80x10/10/10/10/10
60x5
Note: knee started to hurt so I stopped
V-handle Rows
90x25
135x15
180x10x5
Note: bar would not allow me to go heavier because it would keep flipping
Pully Row
50x20/20/20
60x10/10/10
Side Raises
30x5/5/5/5
StairMaster
5 minutes

Official Weight-in:256lbs

RobmoriRB
10-29-2012, 11:31 AM
Squats
bwx12/12
barx5
135x3
225x3
315x1
365x1
405xF
Leg Extensions
70x10
90x10
100x10
110x10
Leg curls
70x10
80x10
90x10
Hip stretch
Stair Master
5 minutes

RobmoriRB
10-30-2012, 01:55 PM
Chest day
Bench
barx12/12
135x3
225x3
Added Wraps-Pause Reps
275x1
Added Belt
315x1(spotter touched the bar so took off weight)
315x1(all ME)
Back Off
225x10
135x10
Incline Bench
barx12/12
135x3
225x3
275xF
225x3
Standing Curls
35x10/10/10
25x12/10/10
Tricep pull over(got no clue the name)
50x10
80x10
110x10/10/10/10
80x10/10/10
90x10/10/10
Rope pull Down
60x10/10/10
50x10/10/10
40x10/10/10
Rope pull up
40x10/10/10
50x10
BB Curl
40x10/10/10

RobmoriRB
10-31-2012, 07:50 PM
Dead
barx12/12
135x3
225x3
315x1
Added Belt
405x2
405xF
Added Liquid Grip
405x2
405x2
BB Row
135x12/12/12
155x10/10/10
Cable Row
80x10/10/10
100x10/10/10
80x10/10/10
Bent Flys
25x10/10/10
30x5/5/5
25x10/10/10
Front Bar Raise
50x10/10/10
100x10/10/10
40x10/10/10
Side raise
25x10/10/10

RobmoriRB
11-02-2012, 07:43 PM
Box Squats
135x10
225x10/10
225x10
225x5
225x5
225x2
Leg Extension
50x10
90x10/10
110x6/6
120x6/6
70x10/10
Leg Curls
60x10/10
80x10/10
100x6/6
120x6/6
60x12
Calf Raises
120x10/10
140x10/10
160x10/10
180x6
seated ABs
55x20/10/21
Stair Master
6 mins
Cardio
2 mins

RobmoriRB
11-05-2012, 04:29 AM
Since I have new goals and Routines that will be going on, I guess I should start by breaking everything down for everyone. For Bench I will be looking to follow The Gorilla Method. For Squat I will be doing a 5x5 till the knee is 100%, then will give Smolov squatting a try. Dead lifts
I will be following a plan Steve, has used.

Benching week Goal's(all weeks are 3x3
week 1:275
week 2:280
week 3:285
week 4:290
week 5:295
week 6:300
week 7: Test 1 RM

Dead's
1) Deadlifts 6 sets x 3 reps with 65% of your one rep max.

Each week add 10 pounds. When you can't safely hit 3 reps on a set, drop it. Never perform a rep if your form starts to slip.

So let's say you start with 250 pounds on deadlifts and hit 6 sets x 3 reps. You add weight for 2 weeks, but when you get to 280 pounds the last set feels spotty and you are unable to hit 3 safe reps. Drop that set and continue adding weight.

You continue this pattern of adding a weekly weight, and dropping sets until you can perform only one set of 3 reps. At that point take a week break, come back and test your max.

Squat's: I will be starting at bar again

Week Break Down:
Mondays: Bench&Dead lift
Wednesday:Squat
Thursday: Dead lift& Bench
Sunday:Squat

Gorilla Bench: http://ironpupil.blogspot.ca/2012/10/sharing-with-you-bench-program.html

RobmoriRB
11-05-2012, 07:19 PM
Bench
barx12/12
135x3
225x3
275x3
275x3
275x3
Dead Lifts
barx10
135x3
225x3
6 sets of 3@260lbs
Close grip Incline
135x10/10
185x10/10
225x6
Pedlay Rows
barx10
4 sets of 10@135lbs
Pull Ups(wide)
160x10
150x10
140x6
130x5
Ab work

RobmoriRB
11-07-2012, 07:36 PM
Bike 3 minutes
2x10 Heel Slides
2x5 wall squats
Squat
Warm up(box squats/only bar)
6 lvl box@ 3 sets of 10
5 lvl box@ 3 sets of 10
4 lvl box@ 3 sets of 10
Working set(free squats/Sumo)
95x5/5/5/5/5
Leg extension
80x10
100x10/10
120x5/5
140x5/5
Leg curl
80x10/10
100x10/10
Side Bends
35x10/10/10
Stair Master
4 minutes
Cardio
3 minutes @mph

RobmoriRB
11-09-2012, 04:14 AM
Bench
barx10/10
135x3
225x10/10
225x5/5
135x10
Rack Pull
135x10
225x10
315x10
Power shrugs
135x10
225x10
315x8
Waist High Pulls
205lbs@8 singles

Notes: today was a short day, got off work to late

RobmoriRB
11-11-2012, 05:07 PM
Bike
2 minutes
Heel slides 2x10
wall Squat
Squat
Warm up (box)
(6)2x10
(5)2x10
(4)1x10
Working set(Sumo)
105@5x5
Leg Extensions
40x10
100x10
120x10
100x10
80x10
Single Leg(Left)
40x10/10
50x5
Leg curls
60x10
100x10
80x12/12/10
60x5
Calf Raise
140x10
120x10
Stair Master
5 minutes

RobmoriRB
11-13-2012, 03:29 PM
Monday

Bench
barx12/12
135x3
225x3
280@ 3 sets of 3
Dead Lift
barx10
135x3
225x3
275 by 6 sets of 3
Pedly Rows
4x10@155lbs
Standing Curls
40x10/8
35x5/5/5/5
10x10/10
JM Pressing
35x10/10
25x15/10
Shrugs
5 sets of 15 @135lbs
Front raises
4 sets of 10 @95lbs

RobmoriRB
11-14-2012, 07:11 PM
Wall squats
Heel slides
Squat
barx10
135x5/5/5/5/5
Leg extensions
40x10
80x10
100x10/10
80x10
40x10

Note: At work did not feel good all day, had a massive headache but had to train. Also got side tracked but I helped a fellow Heavy lifter out.

RobmoriRB
11-15-2012, 07:23 PM
Rack Pull
135x10
225x10
315x10
405x5
Power Shrugs
135x10
225x10
315x10
335x10
Bench
barx10/10
135x3
225x10
225x10
225x10
225x10
DB Incline
35x10
40x10
50x10/10
Seated curls
35x5/5/5/5
Tricep push downs
150x10/10/10
120x10/10
Pull up Machine
140x5
120x5
90x5
Dip Machine
130x10
120x10

Note: need week I move up to 235lbs for rep day, Chest was killed on today

RobmoriRB
11-17-2012, 04:29 PM
Tentative Schedule for 2013

IPF
Toronto Super Show
Dates: May 31 to June 1 2013
Saturday May 31 Open Three Lift Classic and Equipped
Sunday June 1 Bench Only Classic and Equipped

UPA
Iron Battle on the Mississippi
July 20th& 21st, 2013
Dubuque, IA

SPF
Tri State Powerlifting and Bench Press Championship
April 06, 2013
Venue: Holiday Inn
Blytheville, Ar.

Note: after February I will be able to plan finances

RobmoriRB
11-18-2012, 03:45 PM
Bike
Wall squats
heel slides
Squat
barx10
135x3
165x5
165x5
165x5
165x5
Leg extension
40x10
80x10
110x10/5
80x10
60x10
Left Leg Singles
50x10
60x10
Leg curl
40x10
80x10
100x10
70x10
hip work
stair master
5 mins
cardio
3 mins

RobmoriRB
11-19-2012, 03:16 PM
Bench
barx10/10
135x3
225x3
285x3
285x3
285x3
Dead Lift
barx10
135x3
225x3
285x3
285x3
285x3
285x3
285x3
285x3
Pedly Rows
4 sets of 10@ 165lbs
Standing curls
40x10/8/7/5
30x6/10
Tri-extensions
30x10/10
Push Down
110x10
150x7/7
Front bar raise
80x10/10
90x10/10
Side Raise
30x5/5
2x5/5/10/7/5
Close Grip
135x15/10

RobmoriRB
11-21-2012, 07:33 PM
Bike
wall squats
1x10
Heel slide
1x10
Squats
barx10
135x3/3
5x5@ 185lbs
Leg extensions
40x10
80x10
100x10
120x10
80x10
Left Leg singles
50x5
60x5
70x5
Leg curls
70x10
90x10
100x10
Hip work/Stretch
Stair Master
2 minutes
Jacob Ladder
3 minutes
Cardio
3 minutes

Note: When I get to 275lbs I am moving to 5x3 then at 350 I switch till 5 singles till I cant do it then Test Max then restart program at 65%