Rob's Brooklyn Block (periodization) Party Rob's Brooklyn Block (periodization) Party - Page 104

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Thread: Rob's Brooklyn Block (periodization) Party

  1. #1031
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    fell behind again...

    Saturday Fun

    Slingshot Bench (no belt): 275x2x2, 265x2 and 265x3
    The first set was a 10 but I was too ginger with my descent so I got almost no help from the slingshot. For some reason I just had to do 3 reps on the last set.

    BB Row: 155x6 and 165x6x2

    Intervals: 6 rounds on the ERG of :20/1:40
    Hit a new PR of 115 meters. I was really winded after the 3rd one on and wasn't recovered. More conditioning required, but at least I upped it by one.

    Knee is still bugging the crap out of me. I got a recommendation for a surgeon. I had to skip Monday so it looks like I'll test my bench on Saturday.

  2. #1032
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    friggin knees!!

  3. #1033
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    Quote Originally Posted by Dwayne_KONG_Wint View Post
    friggin knees!!
    It would be tough to walk without them, but boy are they a pain!

    Taper/Recovery week

    Competition Bench: 240x1x2
    This is my opener and I wish it was easier, but it moved smoothly enough I guess. I'm debating going 230-245-260 or 240-250-260
    At a meet I'd do the later as it's a better gauge and I haven't had much luck with bigger jumps. However, since I'm not putting up total i think the saving more juice for the last attempt is a better idea. I guess I could also look at 12.5 pound jumps.

    Comp Deadlift: 365x5@7.5 and 365x5@8.5
    Meet in the middle for RPE of 8-ish. Maybe I needed another minute's rest on the second set.

    I've been fighting a cold since Saturday night and while feeling better, I'm not 100%.

  4. #1034
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    The same can be said for hips and lower back. Can't walk without 'em.

    Get better Rob!

  5. #1035
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    Bench taper week...

    Thursday: 225x1x2

    Saturday Bench Test

    Competition Bench: 230x1, 245x1, 260x1 (PR) and 265x0
    Sweet 7 pound PR there. Feeling good about this:



    Oh, yea, forgot to mention I've been sick all week, so not doing any extra work. Glad to be able to still PR my bench with Bronchitis!

  6. #1036
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    Still fighting bronchitis so I'm doing a recovery type week. I skipped Deadlifting on Tuesday but may try some pulling today...

    Tuesday Recovery:

    TnG Bench (w/ belt): 225x1, 255x1@9ish, 225x5@9.5 and 215x5@8.5
    Thought if it was there I would go for 270 but 255 wasn't fast enough to warrant the attempt. Plus I was sick and no point in pushing it.

    Hammer Iso-lat pull: 180x10x2
    Would have done more but the wife locked herself out the apt!

    Going to bench, press and maybe pull this afternoon. Happy Christmas eve from the Jew-Bu.

  7. #1037
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    Developmental Block begins...

    I could have continued the recovery week, but felt pretty good and don't want to detrain my bench so I started a new cycle today. Is it the end of the week or the beginning? Not really sure and it doesn't really matter.

    Competition Bench: 225x1, 240x1@8.5, 210x5, 215x5x2 and 210x5
    Good starting place. Probably pushed the intensity a bit more than I needed to.

    Comp. Deadlift: 365x5, 385x4@9.5 and 365x5
    My thought was "what do you expect when you don't push and adapt yourself to be weaker?" However after my last set I coughed a bit and remembered I've been sick for the last two weeks and am still not 100%. Kept the volume low and will work from here.

    Iso-lat rows: 180x10x3

    Overall a decent workout and starting point. My plan is for 2 days of heavy pulling: probably cycling through RDL's, sumo and rack pulls on the supplemental day. I'll continue with 3 day of rows. Then I'll bench 3-4 times plus do OH press. I figure with this approach I can progress my deadlift and bench and still recover since there's no squatting. Knee is still hurting from Thanksgiving squat. It's fucked.

    I'll do something like:
    Mon: TnG Bench, CGBench, RDL or other heavier beltless pull
    Wed: OH Press, Rows conditioning
    Thurs: Slingshot bench, Rows, conditioning
    Sat: Competition Bench and DL, rows

    I'll sub-in alternative bench supplementals such as long pauses, DB bench and maybe extra wide grip. I intend to keep TnG and OH Press for 8 weeks. My goal is get my weight down to 180 (I'm at ~184 now) and press 185. Looking at about an 8-week cycle.

  8. #1038
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    Congrats on the recent bench PR! Sorry your knees are so messed up. I've dealt with sore knees for years, finally got an MRI and it turns out I had pretty bad patella tendonitis in both knees with slight tears in them too. I'm currently rehabbing, no free squats.

  9. #1039
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    Quote Originally Posted by tdood View Post
    Congrats on the recent bench PR! Sorry your knees are so messed up. I've dealt with sore knees for years, finally got an MRI and it turns out I had pretty bad patella tendonitis in both knees with slight tears in them too. I'm currently rehabbing, no free squats.
    Thanks man. Yea, the knee is a bummer but it is what it is...

    New year eve session
    Here's one rep of it at least...
    175 for a single. 5 pounds off my PR. Should be able to add 10 pounds to this in the new 6 weeks:


  10. #1040
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