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RobMoriRB 11-05-2012 06:19 AM

Robzilla's Log
 
Since I have new goals and Routines that will be going on, I guess I should start a new Log and break 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...h-program.html

moeheep 11-05-2012 11:51 AM

Looks good Rob! Good luck!

BendtheBar 11-05-2012 04:27 PM

Let's get this done Rob. Buckle down, hit it hard, thrive.

HIThopper 11-05-2012 05:49 PM

Get after it Rob

RobMoriRB 11-05-2012 09:08 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

moeheep 11-05-2012 09:35 PM

Strong...how did you like the first day?

BendtheBar 11-05-2012 09:41 PM

Nice work hombre. Looking forward to some big numbers.

ravimolasaria 11-06-2012 12:19 AM

Nice start Rob ... get some big PRs ... :biglifter:

RobMoriRB 11-06-2012 06:23 AM

Quote:

Originally Posted by moeheep (Post 290320)
Strong...how did you like the first day?

It was really hard after a while

markievicz 11-06-2012 12:38 PM

Plan is in place , all that is needed is hard work, which is no problem to you .


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