RPS Resurrection Meet Prep - May 6 Olive Branch, MS

[Pete Rubish]

From yesterday and today combined:

Paused Bench: near miss triple at 430, 3x405, 4x385
DB Bench Press: 2x2x190s, 1x190s, 4x170s
Reverse Pec Fly Machine: 10x100, 10x120, 10x140, 10x160, 10x180, 2x10x160
DB Hammer Curls: 20x35s, 15x45s, 15x55s, 10x65s, 10x75s, 10x85s, 10x95s

[Pete Rubish]

Okay guys, so had some decent days in here. Benched a 455 single the other day followed by a couple singles with the 200s. Going for a big bench day tomorrow and then the second to last lower body day on Saturday! Nearly two weeks out!

[Pete Rubish]

Well guys, these are some interesting times right now. I have been battling some back pain on the right side for a few months now and finally went into the chiropractor, where I was told I likely have a herniated L5 disc. So I am going in 3x a week right now and getting adjusted, electro stimulation, and decompression treatment. I honestly feel really good right now, but I'm not supposed to push it for awhile. They want me to hold back and ease into things. That being said, it's looking good as far as being able to go compete at Boss of Bosses in August. As good as 2016 was with 4 straight meets with a PR total, 2017 hasn't been a good year to me as far as powerlifting. These things happen, but I'd love to turn the year around come August.

[Pete Rubish]

Bodyweight Supinated Dead-Hang Pullups: 85 total with a peak of 12 on my third set
Seal Rows: 20x135, 20x145, 15x155
High Row Machine: up to 1 plate + 35/side for 20 reps
Close-Grip Underhand Lat Pulldowns: 100-120 x 15
Bodyweight Planks: 90 seconds, 100 seconds

[Pete Rubish]

The longer I'm in this sport, the more I realize that arrogance and pride will destroy you. I'm at a point that rather than seeking attention, I'd rather go about things the right way, focus on my own training, and keep my body healthy and operate in the most efficient way possible. That means regular chiropractic visits and making my form as efficient on things like squats as it is on deadlifts. Regular mobility work has become more of a mainstay in my training nowadays. It's funny how an injury like a herniated disc can light a fire inside of you. I feel a renewed sense of motivation to leave it all on the platform come August and Boss of Bosses.

[Pete Rubish]

Belt Squats: 10x1 plate/side, 10x1 plate + 25/side, 8x2 plates/side, 2x5x2 plates + 25/side
Lying Hamstring Curls: 10x50, 10x80, 10x100, 10x120, 8x140
Adductor Machine: 3x10 w/3 second holds

[Pete Rubish]

Headed to Memphis tomorrow for the meet! Can't compete in this one, but it will be some great motivation being 16 weeks out from Boss of Bosses! Back has been extremely achy all the way down the sciatic nerve, but it's improving.

[GunRock]

The longer I'm in this sport, the more I realize that arrogance and pride will destroy you. I'm at a point that rather than seeking attention, I'd rather go about things the right way, focus on my own training, and keep my body healthy and operate in the most efficient way possible. That means regular chiropractic visits and making my form as efficient on things like squats as it is on deadlifts. Regular mobility work has become more of a mainstay in my training nowadays. It's funny how an injury like a herniated disc can light a fire inside of you. I feel a renewed sense of motivation to leave it all on the platform come August and Boss of Bosses.

Brother one of the things I admire most about you is how seriously you take all aspects of being a high level athlete. It's funny to me how recreational strength athletes make light of the very things that high level athletes take seriously. Guess that's why you're a high level athlete.

Praying you get well soon.

[Buckfever]

Headed to Memphis tomorrow for the meet! Can't compete in this one, but it will be some great motivation being 16 weeks out from Boss of Bosses! Back has been extremely achy all the way down the sciatic nerve, but it's improving.

Good man, let it heal. A stitch in time saves nine.

[Pete Rubish]

Brother one of the things I admire most about you is how seriously you take all aspects of being a high level athlete. It's funny to me how recreational strength athletes make light of the very things that high level athletes take seriously. Guess that's why you're a high level athlete.

Praying you get well soon.

I appreciate those kind words buddy. I do definitely put a lot of thought into what I do and how to come back strong. I can honestly say that I'm feeling back to 100% here!

[Pete Rubish]

Good man, let it heal. A stitch in time saves nine.

I appreciate that as well man! I have been to the chiropractor 13 times now since this injury was diagnosed and I'm back feeling 100%!

[Pete Rubish]

Today's training:

Deadlifts: up to 495 triple trying to execute with perfect form
https://www.instagram.com/p/BUIJ2xjh...by=pete.rubish

Supinated Chinups: 21 x bodyweight, 9, 8, 7, 7, 6, 5 x bw + 45 lb plate, 10, 8 x bodyweight
Safety-Bar Good Mornings off of pins: up to 2x8x210

[Pete Rubish]

Feeling pretty beat here, so today actually turned out to be a great day for a rest day. Tomorrow will just be a somewhat uneventful leg day, and then Thursday I will get to bench, which I am pretty excited about. I had never hit 315x10 coming into this training cycle and on my last bench day I hit 335x10 with my feet up on paused bench! So bench is way stronger than it ever has.

[Buckfever]

Hey Pete you ever try Squatting with flat shoes? Not that I know what I'm talking about but when I was watching you with the Duffalo bar at the bottom, it sure seemed like you were being forced to pitch forward.

Good to see you coming back strong

[Pete Rubish]

Hey Pete you ever try Squatting with flat shoes? Not that I know what I'm talking about but when I was watching you with the Duffalo bar at the bottom, it sure seemed like you were being forced to pitch forward.

Good to see you coming back strong

I haven't in ages because I feel like I can't get deep enough in them, but I agree with what you're saying. It did feel like I was getting thrown forward a bit. I may be up for giving it a try, but the question will be if I have good enough mobility to get down in flats.

[Pete Rubish]

Getting caught up on some training days:

Deadlifts: up to 605 belted single very easily

https://www.youtube.com/watch?v=36GO8_W-JMo

Supinated Dead-Hang Chinups: 23 reps at bodyweight first set, 12xbw + 45 lb plate, 7 other sets
Safety-Bar Good Mornings off of Pins: 8x230, 8x240

[Pete Rubish]

Paused Bench Press: 8x355

https://www.youtube.com/watch?v=PqvRUwuYYy0

DB Bench: 30, 26, 22 x 110s
DB Hammer Curls: 30x35s, 30x40s, 30x45s, 30x50s
Reverse Pec Fly Machine: 10x120, 10x130, 10x140, 10x150

[Pete Rubish]

Duffalo Bar Low Bar Squats: up to 4x505 bare-knee belted
Belt Squats: 12x3 plates/side, 6x3 plates + 10/side, 5x3 plates + 20/side
Lying Hamstring Curls: up to 2x5x170
Adductor/Abductor Machine w/2 second pauses: 4 sets of 12 each

[Buckfever]

Looking good man, coming back strong!

[Nmowery]

Duffalo Bar Low Bar Squats: up to 4x505 bare-knee belted
Belt Squats: 12x3 plates/side, 6x3 plates + 10/side, 5x3 plates + 20/side
Lying Hamstring Curls: up to 2x5x170
Adductor/Abductor Machine w/2 second pauses: 4 sets of 12 each

Are the belt squats in there to save your back?

My gym doesn't have a machine for these, but I rigged up a way to do them on an adjustable cable machine with a dip belt. Not exactly ideal, but I'm loving being able to pound my legs without loading the back...I also lean forward way too much when squatting, and am using these to help stay more upright on the way down.