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Old 12-20-2012, 10:56 AM   #101
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Congratz on the big paused bench PR You'll hit that squat PR too
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Old 12-20-2012, 11:46 AM   #102
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Great work Rob! Squat PR here we come!!!
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Old 12-20-2012, 06:23 PM   #103
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500 squat coming soon.
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Old 12-20-2012, 08:01 PM   #104
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If everything goes as planned 500 should be on meet day
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7 weeks out- Planned Attempts
Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

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Old 12-21-2012, 06:25 PM   #105
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No Chalk

Rack Pulls
Barx10
135*10
225*10
315*10
405*3
315*6
225*12
135*15
Shrugs
135*10
225*10
315*10
405*F
315*4
225*20
135*20
Bench
Barx10
135*3
245*10
245*10
245*10
245*7

Assistance Work
Push Downs
Jm Pressing
Standing curls
Bent Flys
V-handle Pully rows
Incline bench
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Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

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Old 12-21-2012, 10:25 PM   #106
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Like a boss.
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Old 12-22-2012, 02:32 AM   #107
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Very strong pulling Rob ... keep smashing the wts. ...
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Old 12-22-2012, 08:24 AM   #108
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Thanks guys.....going to outline the work out routine for the changes to anlifting partner.

Monday~Squat day
Wednesday~bench/deadday
Friday~Squat day
Sunday~Bench/dead day

Bench OutLine
Wk1~280
Wk2~285
Wk3~290
Wk4~295
Wk5~300
Wk6~305
Wk7~1RM test

Squat Outline
Will be doing 5x5 starting at 225 then jump 20lbs till 265 then will be going up by 10lbs then when I use 305lbs I will switch to 5x3 and move up by 10lbs
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7 weeks out- Planned Attempts
Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


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Old 12-22-2012, 02:53 PM   #109
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Smash on. Nail some progress.
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Old 12-22-2012, 03:13 PM   #110
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Great plan Rob. Strong like elephant.
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