Rob Palmer's Road to 900
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| Carl |  | ... | 19-08-2011 @ 14:34 |
 Loves rugby league ... Member 13, 14460 posts SQ 230, BP 180.5, DL 262.5673.0 kgs @ 128kgs UnEq Administrator | thanks mate  | ||
| robpalmer1 | | ... | 19-08-2011 @ 14:38 |
Am I elite? Member 1674, 306 posts SQ 350, BP 250, DL 305905.0 kgs @ 93kgs Eq | davycummings said:I am interested in your change in grip and it helping. Grip is my limiting factor on deads and I also have small hands, well, in particular short fingers. By wrapping your whole hand around the bar do you mean trying to get some of your palm lower under the bar to take weight rather than your fingers? I'm basically getting my palm just below my calluses, feels really strong just sits in the groove there. Will have a crack at 400 next week for the partials. Measured it, 19'' may drop it an inch to conform with the 18'' standard, but probably won't!! Renegade! | ||
| davycummings | | ... | 19-08-2011 @ 14:45 |
 he's got betty davis eyes Member 1684, 6001 posts SQ 250, BP 186, DL 291727.0 kgs @ 118kgs UnEq | robpalmer1 said: I'm basically getting my palm just below my calluses, feels really strong just sits in the groove there. Will have a crack at 400 next week for the partials. Measured it, 19'' may drop it an inch to conform with the 18'' standard, but probably won't!! Renegade! Interesting, thanks. I am about to start a new plan for deads, so may use the volume phase to try out different options on grip | ||
| Paul_D | | ... | 19-08-2011 @ 16:16 |
 Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5637.5 kgs @ 77kgs UnEq | 400 from ~19" at ~85kg bodyweight is just ridiculous, good luck mate. | ||
| robpalmer1 | | ... | 19-08-2011 @ 21:28 |
Am I elite? Member 1674, 306 posts SQ 350, BP 250, DL 305905.0 kgs @ 93kgs Eq | Paul_D said:400 from ~19" at ~85kg bodyweight is just ridiculous, good luck mate. Cheers Paul, I'll have a good crack at it. Today's Training Safety Bar Paused Box Squats 5x3 @ 120kg Bench Tekkers 3x3 @ 120kg Loose Shirt on 2x3@ 180 CG Bench Press 2x5@150kg Trap Bar Deadlift + Straps 1x5@235 Machine Row 3x5 SA OH Tricep Extension 2x5@24kg | ||
| robpalmer1 | | ... | 22-08-2011 @ 20:30 |
Am I elite? Member 1674, 306 posts SQ 350, BP 250, DL 305905.0 kgs @ 93kgs Eq | Todays Training Box Squats x1 @ 200,220,235 (all good had a bit of a sticking point, but after looking at the video it came up pretty quickly) Seriously Partial Deads (19") x1 @ 300,340,390F (Should have been smarter with the attempt, 375 would have been a better shout after last week) Was waiting for some guys to finish on the bench so I could jump on and did a couple of 16" pulls 2x1 @ 270, 1x1 @ 280 (Grip feels good but its a horrible height to pull from) Bench Press + Chains 160 x 1, 170 x 1 (Was pretty tired doing this) Mixed bag today happy with the way squatting is going, bench is on the way back up and my grip is feeling better than ever, 1 more heavy session this week and then I'll stick a few bit of kit on next week and see where I'm at, would be happy next week to squat 320-30 nice and deep and strong, bench 220 in my loosest shirt and pull a technically good deadlift around 300-10 and for my grip to feel strong. That would be a weekly total of around 840-60kg over the week, which would be perfect going into the competition waves. | ||
| robpalmer1 | | ... | 22-08-2011 @ 20:31 |
Am I elite? Member 1674, 306 posts SQ 350, BP 250, DL 305905.0 kgs @ 93kgs Eq | Paul_D said:400 from ~19" at ~85kg bodyweight is just ridiculous, good luck mate. Haha!! No chance now not after today! 390 felt like a ton of bricks, I basically just gave the bar a good bend! | ||
| robpalmer1 | | ... | 24-08-2011 @ 18:37 |
Am I elite? Member 1674, 306 posts SQ 350, BP 250, DL 305905.0 kgs @ 93kgs Eq | Yesterdays Training Incline BB Press 1x5@130 1x4 @ 137.5 DB Shoulder Press (Standing) 2x5@40kg Paused Box Squat Tekkers!! 3x3@145 (Stood on eleiko 10kg discs for this today, felt good going a touch deeper to the box) Deadlift tekkers suit bottoms and belt 3x1@250 (not bad 2nd 2 reps better than the first) Pulldowns 3x5 Face Pulls 2x12 | ||
| Judge_Dread | | ... | 26-08-2011 @ 00:07 |
Member 2320, 2 posts SQ 300, BP 202.5, DL 270772.5 kgs @ 93kgs Eq | robpalmer1 said:Yesterdays Training Incline BB Press 1x5@130 1x4 @ 137.5 DB Shoulder Press (Standing) 2x5@40kg Paused Box Squat Tekkers!! 3x3@145 (Stood on eleiko 10kg discs for this today, felt good going a touch deeper to the box) Deadlift tekkers suit bottoms and belt 3x1@250 (not bad 2nd 2 reps better than the first) Pulldowns 3x5 Face Pulls 2x12 Nice Session Big Man! Get the scram into you and you will hit 93 in no time! I will help you get fat......its what im good at! | ||
| Paul_D | | ... | 26-08-2011 @ 00:09 |
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5637.5 kgs @ 77kgs UnEq | Judge_Dread... wow. Best. Name. Ever. Excellent movie. So, who are you? | ||
| cuntos | | ... | 26-08-2011 @ 09:38 |
 old fat fingers needs to find 10kg Member 192, 640 posts SQ 280, BP 210, DL 245735.0 kgs @ 122.7kgs Eq | Rob, how high is your box? When I tried box squatting, Dean made me use a 10" or 11" box and they felt very low... | ||
| robpalmer1 | | ... | 27-08-2011 @ 12:16 |
Am I elite? Member 1674, 306 posts SQ 350, BP 250, DL 305905.0 kgs @ 93kgs Eq | c**tos said:Rob, how high is your box? When I tried box squatting, Dean made me use a 10" or 11" box and they felt very low... I haven't measured it mate, will do it monday and let you know, when I squat I'm about 1/2''-1 inch below parallel when I get to the box, do some technique work standing on plates to get extra range. Thursdays Training Bench lockouts in my loosest shirt x 1 @ 200,220,230 Double green band box squats x 1 @ 170,200,230 (60kg extra @ top of lift) The 230 squat was pretty much limit on this exercise for me, but real happy to get it after a long day at work, warming up, 120kg felt sluggish!! 3 days off now, then stick a bit of kit on and see where I'm at. Hopeful of a decent carryover to the squat. | ||
| robpalmer1 | | ... | 29-08-2011 @ 20:24 |
Am I elite? Member 1674, 306 posts SQ 350, BP 250, DL 305905.0 kgs @ 93kgs Eq | Today's Session Had 3 days off training due to work so was expecting some decent numbers today, but was also at week 4 of lifting heavy and historically I deload on the 4th week as I cannot train and maintain the intensity required to lift maximally for longer than 3 weeks at a time. Was just going to be a case of warm up and see. Box Squats x1 @ 200,220,240 (Heaviest I've box squatted ever so pretty happy, the control was really good on the descent, but concentrically I had zero snap. Really happy to squat this) Tekkers 2's Paused Box Squat 3x1 @ 170 (All fine) Deadlift (Sumo) x1 @ 220,260,290F (As on the squats concentrically there wasn't much there today and I was flat as a pancake) Still will stick a bit of kit on at the end of the week and see what I have. Bench maybe tomorrow or wednesday. | ||
| robpalmer1 | | ... | 30-08-2011 @ 20:50 |
Am I elite? Member 1674, 306 posts SQ 350, BP 250, DL 305905.0 kgs @ 93kgs Eq | Did some benching today! Again flat as a pancake, can't wait for a deload. Bench x1@ 160,180,190 (Fine just no pop, foot slipped as well) Bench in Loose Shirt x1@ 190,200,210 All 2's pauses, felt pretty good. will go again on friday. Speed Bench 5x3@120+ Chains (Got better as I went on) | ||
| robpalmer1 | | ... | 02-09-2011 @ 20:02 |
Am I elite? Member 1674, 306 posts SQ 350, BP 250, DL 305905.0 kgs @ 93kgs Eq | Post Edited: 02.09.2011 @ 20:04 PM by robpalmer1 Last 2 days trainingThursday Squat in full kit (was pretty tight so most of these were 2-3" from depth) x1@ 300,320,340 Felt heavy on my back but strong on the way up so happy with them Deadlift in Loose suit x1@ 270,290,305 (The 305 was the best rep would) Speed Pulls + Chains 240kg 3x1 Today (Trained with NickR my old training partner and the man who started me lifting) Bench Press x1 @ 170,182.5,192.5 Loose Shirt on x1 Paused @ 200,210,210 The first bench session since before the europeans where I have actually felt strong again on the bench. Was gonna go 220 on the last bench attempt but needed to work on something technical. I have basically added something to the setup that allows me to get in a better position. To quote Lance Armstrong "its the s**t that will kill them" Overall a good week Squat: 240 Box Squat 340 Squat 3" High Bench: 192.5 Raw Bench 210 Paused in Loose Shirt (Bench Mojo is Back!!) Deadlift: 290 Raw Fail!! 305 in Loose Suit On track for a decent performance at the English in the buildup to the Worlds. | ||
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