Killn' The Cube: My powerlifting venture begins

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    Would also like to note that loosening my belt helped a lot. I was able to suck a sufficient amount of air into my belly. Should have loosened it weeks ago.

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    Today:

    Cat back lat pull: heavy EFS band
    x30
    x25
    x20

    Easily my favorite back workout now.

    DB row: 8x3- 80

    Reverse fly: 15x3- 120

    Pull-up: 5x3- BW

    I was dead by the time I got to these. I can bang out upwards of 18 fresh.

    DB hammer curl: 6x4- 45's

    Concentration curl: a lot

    Calves: DC style

    Foam roll/stretch

    Back strength is getting better. I really like implementing this extra day, feels like it makes the program more well rounded. I also feel like I can focus more on the multi joint movements on actual cube days this way. Bench tomorrow; going to try it the Dan Green way and see if I can't get more leg drive whilst keeping my a$$ on the bench.
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    Getting the belt just right helps a lot. This is why I need a lever belt...my prongs are off with fluctuating weight

    I need to learn these cat back rows...
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
    •   
       

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    I love my lever. I guess anything is better than the Velcro belt I was using, but it's solid for sure.

    Def check out the cat back rows. They burn so good! I was doing them today and some dude walked in and gave me the wtf you doing look. If he only knew..
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    Quote Originally Posted by CincyKiller45 View Post
    I love my lever. I guess anything is better than the Velcro belt I was using, but it's solid for sure.

    Def check out the cat back rows. They burn so good! I was doing them today and some dude walked in and gave me the wtf you doing look. If he only knew..
    It's always funny when people in the gym think they're better than you when they don't even understand the fundamental anatomy of the major skeletal muscle groups. Gyms are such interesting social experiments, really.
    Training log:
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    Quote Originally Posted by herderdude

    It's always funny when people in the gym think they're better than you when they don't even understand the fundamental anatomy of the major skeletal muscle groups. Gyms are such interesting social experiments, really.
    Yeah I actually know the guy. Pretty solid person from what I know, doubt he actually knows his stuff tho. I don't trust a guys knowledge in training if I've never seen them free squat or deadlift. No problem, I'll continually make gains doing what others don't.
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    Week 3: Day 2: heavy bench

    Bench: 2x3-
    275x2x2
    285x2

    Couldn't put my form all together today. Rep one on 285 was a grinder that drifted towards my head, on rep two I lost control on the negative and bounced it. I'm going to keep doing actual bench for my first exercises instead of doing variations. I'm not sure if I stated that coherently, but what I mean is I'm going to bench not floor press, or pin press my first exercises. If I'm not comfortable with my form, I don't see the point in it. I need as many reps w/ bench that I can get.

    Pin press w/ chains: 5x5- 95+60lb chains.

    DB bench: RP- 70's
    16/8/6

    Rolling DB tri extensions:15x3- 30's

    Stranded military SS w/ side laterals- 12/12
    95/20

    Good workout. I was in a bit of a time crunch so I did a RP and SS. The workout only lasted an hour. Feeling borderline swole after this one.
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    Quote Originally Posted by CincyKiller45 View Post
    Week 3: Day 2: heavy bench

    Bench: 2x3-
    275x2x2
    285x2

    Couldn't put my form all together today. Rep one on 285 was a grinder that drifted towards my head, on rep two I lost control on the negative and bounced it. I'm going to keep doing actual bench for my first exercises instead of doing variations. I'm not sure if I stated that coherently, but what I mean is I'm going to bench not floor press, or pin press my first exercises. If I'm not comfortable with my form, I don't see the point in it. I need as many reps w/ bench that I can get.

    Pin press w/ chains: 5x5- 95+60lb chains.

    DB bench: RP- 70's
    16/8/6

    Rolling DB tri extensions:15x3- 30's

    Stranded military SS w/ side laterals- 12/12
    95/20

    Good workout. I was in a bit of a time crunch so I did a RP and SS. The workout only lasted an hour. Feeling borderline swole after this one.
    That's something Josh Bryant talked about in his book. The things that help your bench press (board, floor, pin) come after the bench press. When they include two-board presses in competition, then we'll put them first. Until then, the best raw benchers will always bench first.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude

    That's something Josh Bryant talked about in his book. The things that help your bench press (board, floor, pin) come after the bench press. When they include two-board presses in competition, then we'll put them first. Until then, the best raw benchers will always bench first.
    Couldn't agree more. If I can't perform a competition exercise efficiently, why would I worry about a variation? I think the first exercise variations come into play for more experienced/upper echelon lifters. The only things i will be varying first are my grips.
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    I completely agree with what your doing man. I've been doing much more squats, deads, and bench lately. I can't remember who I seem write it but it's not "majoring in the minors."
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Always hit the main first. It should be your biggest and even only focus.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Main and one supplemental, whether it be paused variation of the big three or a shortened/lengthened ROM or grip/stance variation, then the assistance is just gravy. I started making great gains when I did that.

    Though I will say bench requires a lot more focus and effort in assistance from the multitude of smaller muscles. Look at the biggest benchers in every gym. Bodybuilders who dedicate entire training days to their chest and delts, train tris twice a week, back, bis, everything.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Main and one supplemental, whether it be paused variation of the big three or a shortened/lengthened ROM or grip/stance variation, then the assistance is just gravy. I started making great gains when I did that.

    Though I will say bench requires a lot more focus and effort in assistance from the multitude of smaller muscles. Look at the biggest benchers in every gym. Bodybuilders who dedicate entire training days to their chest and delts, train tris twice a week, back, bis, everything.

    This. Hit the main hard, hit a main variant as your first assistance hard, and hit tris/back/etc as needed. I use this for everything now and I love it. Straight up 5-3-1 philosophy and training.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by herderdude View Post
    Main and one supplemental, whether it be paused variation of the big three or a shortened/lengthened ROM or grip/stance variation, then the assistance is just gravy. I started making great gains when I did that.

    Though I will say bench requires a lot more focus and effort in assistance from the multitude of smaller muscles. Look at the biggest benchers in every gym. Bodybuilders who dedicate entire training days to their chest and delts, train tris twice a week, back, bis, everything.
    Very true about the bodybuilders and their benches.

    Solid post all around.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Week 3: Day 3- RE deadlift

    Deadlift: worked up to 405, had the mindset I was going to do an easy 8 and my back was just not cooperating. Not an excuse, I would have loved for my back to feel good and have done 425x8.

    Rack-pull:
    405x6
    455x6
    475x6
    495x6

    Arched back hard, squeezed glutes like I was in prison, and got hips through; felt great.

    Toes elevated SLDL: 8x3- 225

    Suspended GM:
    135x10
    185x6
    205x6

    Pause DL:
    225x5x3
    275x5

    Felt I had a breakthrough on these. Widened my grip and it felt like everything clicked.

    Speed DL: 3x2- 275

    Just wanted to test the new grip and even though I was worn out, the speed was there.

    Workout lasted about 2 hrs. Back wasn't feeling it, but I wasn't leaving the gym feeling like I didn't improve. Can't wait until I DL again with this grip. I have a feeling I will be pulling more weight, as it will help me keep form.
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    Good pulls, man
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    Quote Originally Posted by Sean1332
    Good pulls, man
    Thanks dude. My previous grip was too narrow. Can't believe I didn't notice before. Now, I can keep my chest up easier and my bar path is much straighter. Glad I didn't give up and chalk up a sh1tty day due to my back.

    Would also like to note that the length of my workout could have been due to these girls posing in the room adjacent to me. I was looking at my buddies DL, then looking at a$$, then his DL, then them a$$es. Wew, no libido problems this way.
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    That's what I like to see! Smashin a zillion pulls on deadlift day. That's some MAN shyt!
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Yes sir, not a single ISO movement was done today.
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    Quote Originally Posted by CincyKiller45 View Post
    Yes sir, not a single ISO movement was done today.
    Compound movements FTW. Corey Hayes wrote something awhile back in his log that went to the effect of: "If you think you're an advanced lifter, try training like an intermediate. If you think you're intermediate, try training like a beginner. I bet you get stronger." Very true stuff.
    Training log:
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    Quote Originally Posted by herderdude

    Compound movements FTW. Corey Hayes wrote something awhile back in his log that went to the effect of: "If you think you're an advanced lifter, try training like an intermediate. If you think you're intermediate, try training like a beginner. I bet you get stronger." Very true stuff.
    You are a wealth of knowledge bro. I need to read more.
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    Quote Originally Posted by CincyKiller45 View Post

    You are a wealth of knowledge bro. I need to read more.
    Lol. It's all I do, man. Only so much time I can train, the rest I try to learn about it.
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    Week 3: Day 4- Body Day

    Seated press:
    135x6
    155x6
    175x6
    135x8

    CG bench w/ pause: 12x3- 135

    Pull-up: BW
    X10
    X6
    X6

    Long hold at the top.

    Face-pulls: 15x3- 110

    Incline DB curl: 12x3

    Hammer curl: 8x3- 45's

    Good, speedy workout. Upper back is pretty sore from all the pulls yesterday. That's a good sign. I can already feel my back development improving from the incorporation of another day.

    Off work today and I'm definitely going to enjoy it. I see a lot of whiskey and reds/cards game in my future.
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    Nice man! And sounds like a fun day.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by Sean1332
    Dude, phuck yes! Thank you. I'm applying, that would be amazing. I don't know if I'm qualified, but I'm a business major and I would kill for it.
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    Quote Originally Posted by CincyKiller45 View Post

    Dude, phuck yes! Thank you. I'm applying, that would be amazing. I don't know if I'm qualified, but I'm a business major and I would kill for it.
    Not if I beat you to it! My college best friend is from Marysville and he's been bugging me to move out there for months.
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    Quote Originally Posted by herderdude

    Not if I beat you to it! My college best friend is from Marysville and he's been bugging me to move out there for months.
    Uh oh, I've got some competition. Maybe my good friend Dave can put in a word for me. We have met and all..
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    Quote Originally Posted by CincyKiller45 View Post

    Uh oh, I've got some competition. Maybe my good friend Dave can put in a word for me. We have met and all..
    Yeah, I'm still jealous of that. I'll just bring my buddy to the interview as a reference. He's probably the top bull****ter I've ever met in my life. Fantastic wingman.
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    It says, "all candidates must be journalism major", guess that disqualifies me. Not that I won't try still.
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    Quote Originally Posted by CincyKiller45 View Post
    It says, "all candidates must be journalism major", guess that disqualifies me. Not that I won't try still.
    I was an English education major for a semester? Let me know when a warehouse op opens up. I killed it at FedEx!
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    Quote Originally Posted by herderdude

    I was an English education major for a semester? Let me know when a warehouse op opens up. I killed it at FedEx!
    Haha. I'm going to lie and say I'm a journalism major. Hell, I'm about to graduate, but I'll switch my major so I can train there for a few months. Seems like it's worth it.
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    If one of us gets it, 1) I will sh1t my pants, 2) if you do I'm going to try and train with you there.
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    Quote Originally Posted by CincyKiller45 View Post

    Haha. I'm going to lie and say I'm a journalism major. Hell, I'm about to graduate, but I'll switch my major so I can train there for a few months. Seems like it's worth it.
    Ah, hell. Business, journalism. Just switch some classes around and sign up for another year of student loans. That won't fu(k you over one bit.
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    Quote Originally Posted by herderdude

    Ah, hell. Business, journalism. Just switch some classes around and sign up for another year of student loans. That won't fu(k you over one bit.
    Exactly. All in the name of swoleness.
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    Quote Originally Posted by jimbuick View Post

    I'm hearing a lot of whining in the group recently. I did the same work when I weighed 145 pounds and still lifted, and loved that job.
    Are you saying you don't weigh 145 any more?


    Haha, just kidding Jim
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    Quote Originally Posted by aceroni View Post

    Are you saying you don't weigh 145 any more?

    Haha, just kidding Jim
    I wish! My total would be much more impressive if I weighed 40 less pounds lol.
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  38. Senior Member
    CincyKiller45's Avatar
    Stats
    5'11"  220 lbs.
    Join Date
    May 2012
    Posts
    2,559
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    223900
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    Week 4: Day 1- Heavy squat

    Squat: 2x3-
    315x2
    335x2
    355x2 (PR)

    I've got videos of all 3 sets to upload.

    Low box zercher squats w/ chains: 5x3
    95+ 2 60# chainsx5
    115+ 2 60# chainsx5
    95+ 2 60# chainsx5 (form felt like it was slipping on previous set, so I lowered the weight to make sure I was sitting back properly).

    Squat walk outs: 405x3

    I just wanted to get a feel for 405 on my back so I can smash it.

    Single leg leg press SS reverse hyper: 12/25- 100/BW

    Tractor tire flip: 10 flips=1 set- 3 sets

    Great day today. I can see a 405 lb squat in my near future. I've actually got some videos to upload today. I can see some things I can work on, but overall very pleased w/ today's session.
  39. Elite Member
    CountryLiftin's Avatar
    Stats
    5'9"  195 lbs.
    Join Date
    Sep 2010
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    5,328
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    795057
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    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    Solid squat man! Nice.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
  40. Senior Member
    CincyKiller45's Avatar
    Stats
    5'11"  220 lbs.
    Join Date
    May 2012
    Posts
    2,559
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    Quote Originally Posted by CountryLiftin
    Solid squat man! Nice.
    Thanks man. Narrowing my stance has added a good 40lbs.
  

  
 

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