Killn' The Cube: My powerlifting venture begins

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  1. Quote Originally Posted by Sean1332
    Nice PR, man! Good job.
    Thanks, it's kind of whip cream on sh1t because its still only 335x2. But finally I like the direction my squat is heading


  2. Quote Originally Posted by CincyKiller45 View Post

    Thanks, it's kind of whip cream on sh1t because its still only 335x2. But finally I like the direction my squat is heading
    it's not sh1t if its a PR!
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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  3. True. My goal is to make it less poopy and more whip creamy. Mission on.

  4. PR is a PR, small gain is a small gain. I will take my 315x4 deep as hell to the bank over 405x1 half ass depth. I have already added probably 30-40 pounds to my legit squat since actually hitting real depth.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  5. Quote Originally Posted by CincyKiller45 View Post
    True. My goal is to make it less poopy and more whip creamy. Mission on.
    Paul Carter and just about anyone else will tell you not to apologize for your PRs. You earned yours just like we earned ours and the pros earned theirs. Take pride in what you've achieved!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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  6. Quote Originally Posted by CountryLiftin
    PR is a PR, small gain is a small gain. I will take my 315x4 deep as hell to the bank over 405x1 half ass depth. I have already added probably 30-40 pounds to my legit squat since actually hitting real depth.
    Yeah for sure, if it's not parallel it doesn't count. I'm in the same boat, since achieving proper depth my squat has steadily improved.

  7. Quote Originally Posted by herderdude

    Paul Carter and just about anyone else will tell you not to apologize for your PRs. You earned yours just like we earned ours and the pros earned theirs. Take pride in what you've achieved!
    I understand where you're coming from. I'm pretty hard on myself. I'm happy it's improving, not nearly satisfied though.

  8. Back/bi Today:

    Pull-up

    T-bar row

    Cat-back lat pull down

    Face-pull

    Incline DB reverse fly

    Standing DB curl

    Hammer curl

    Calves because I didn't do them yesterday


    Really need to work on my upper back. I need a good shelf for low bar eventually. Fast paced workout, in and out in an hour.

  9. Week 2: Day 2- RE Bench

    Bench: 8x1- 245

    Right from the get go I could tell that it wasn't going to be a great day for me. Back is still tight, which made it hard to get a solid arch. Legs are also destroyed. Since I wasn't feeling my strongest I really focused on form and a solid pause.

    Pause bench w/ chains (closer grip than norm)
    2 60# chains+20x5x4 (5 sec pause)

    Neutral grip DB bench: 15x3- 55's

    Cable fly: 24x3- 50

    I did 8 at the top, 8 at shoulder height, and 8 at the bottom.

    Tate press:
    35x12
    40x8x2

    DB standing MP: 8x3- 55's

    Decent workout, not my best. I contribute it to lack of efficient calories yesterday and the fact my lower body is beat. Glad I decided to tidy up my form instead of trying to use weights too heavy for proper pauses. I need to foam roll a lot more. It's the hardest thing for me to get motivated to do.

  10. I feel ya man. If I don't eat good and big the day of and day before I lift it kills me.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  11. Good sesh! I can sympathize with the not getting motivated for mobility work. Once you start getting looser and feeling better (and moving more weight) mobility work comes to you. Some people have lumbar pillows in their car, I have a lax ball for my lumbar (glutes and hams, mostly). Works every time.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  12. Quote Originally Posted by CountryLiftin
    I feel ya man. If I don't eat good and big the day of and day before I lift it kills me.
    For sure. I usually train fasted because I can't eat anything within an hr before a workout. I could get up earlier, but I like to sleep too much.

  13. Quote Originally Posted by herderdude
    Good sesh! I can sympathize with the not getting motivated for mobility work. Once you start getting looser and feeling better (and moving more weight) mobility work comes to you. Some people have lumbar pillows in their car, I have a lax ball for my lumbar (glutes and hams, mostly). Works every time.
    Thanks brother. I usually try to foam roll 5 times a week, but been slacking. Quads need a thorough foam roll session, I can't remember a time they've been more sore.

  14. Got my body fat measured at work today. 16.9% @ 210. Not bad considering I've been eating like a pregnant woman. Goal: get to 220 and then slowly cut down to 205.

  15. I never realized you were 210. Nice man. 16 isn't bad.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  16. Quote Originally Posted by CountryLiftin
    I never realized you were 210. Nice man. 16 isn't bad.
    Yeah, I've put on 5lbs since starting the cube. All in my legs and back thickness. Pretty solid pounds as well, I've added some fat but not much. I'm lucky in the fact I can add and drop pretty quick.

    My goal for spring is to be 205 at 12% and retard strong.

  17. Week 2: Day 3- Explosive Deadlifts

    Deadlift: 3x8- 275

    Really focused on getting my hips down, chest up, and getting my hips through. Speed was right where I wanted it.

    Reverse band Deadlift: 5x3- 405

    Toe's elevated RDL: 8x4- 185

    First time doing these w/ toes elevated. Could tell a difference in the hammys.

    Single leg leg press: 15x3- 100

    Cable pull-through: 15x3- 80

    Solid workout. My body has been pretty beat up all week, so I didn't go too heavy on anything and focused on compound movements w/ good form. There was a female physique girl in there posing in a g string w/ a perfect a$$. Talk about a distraction.

  18. Week 2: Day 4- Body day

    Seated BB MP: 6x4- 155

    I've hit a wall with my presses. I need to figure out my next move.

    CG bench w/ pause: 12x3- 135

    DB lateral raise: 15x3- 20's

    Cable row: 8x3- 120

    Reverse pec deck: 20x3- 100

    Banded curl: 8x3- 50+ average EFS band

    Quick, light, face paced workout. Not much to comment on except I need to improve my OH press.

  19. On another note, a kid from my old boxing gym just got his 11th win as a pro on showtime last night. He is now 11-0 w/ 9 ko's. He trains with Floyd Mayweather and will be a title holder one day.

    I use to love sparring him. Not that I won any lol.

  20. I gotta try these reverse band deads at the end of a lighter day.

    Solid freaking workouts man. I see you put the plate in the right place on SLDL lol. I failed that some how.

    Awesome about the friend. Stay in touch with that guy!
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  21. Thanks brother. I love the reverse band set up. I think there a lot better than rack pulls. Rack pulls put me in a weird leverage position.

    I def try to keep in touch with those guys. There's 3 guys out of my gym training out in Las Vegas w/ Floyd's camp. All are beasts and will be in title contention one day. I miss that place a lot. I don't know if you follow boxing, but his name is Chris Pearson.

  22. Week 3: Day 1- RE Squats

    Squats: 8x1- 275

    I thought my legs felt good this morning until I got under the bar. Then I felt a deep ache in my IT band. I've never felt anything like this before. Maybe it's from narrowing my stance, but it really put a damper on my squats. I was planning on going for 305x8, but my legs hurt so bad I decided to go easy and not beat a dead horse.

    Front squat:
    185x5
    205x5
    225x5 (PR)

    Lying hamstring curl: 12x3- 110

    High leg press: 20x3- 200

    Reverse hyper: 20x3- BW

    This workout only lasted 50 min. Damn my legs hurt still lol. I planned on doing a lot more, but legs weren't cooperating. I would have certainly done more if I thought it would be beneficial. Work ethic is not a problem of mine. Oh well, I'm setting myself up for a great workout next week.

  23. So what's up with the IT band? Aching like its sore?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  24. Quote Originally Posted by Sean1332
    So what's up with the IT band? Aching like its sore?
    Yeah. It's a really deep ache. To the point where it's painful to just squat my BW. I couldn't feel it until I started squatting, then it came on strong. I did a pretty thorough foam roll session on it after my workout. Hurt like hell, so hopefully it did something.

  25. I think it's from the 4 sets of 10 sec pause squats, coupled with narrowing my stance. My quads were more sore than ever in my life. I couldn't walk right until yesterday lol.

    Edit: I'm going to try and roll it on a baseball for the first time. I might get a video of me crying while doing it .

  26. Once my hip was out and that was keeping my glute med and psoas from firing, I felt a strong pain similar to what you were describing.

  27. Quote Originally Posted by aceroni
    Once my hip was out and that was keeping my glute med and psoas from firing, I felt a strong pain similar to what you were describing.
    Eek that doesn't sound good. I'm hoping it heals soon through some mobility work. How did you get your hip back in?

  28. Palm on onee knee and push up against it, hand behind the other knee and push down against it. Switch sides 3-4 times 5 second hold each time, then squeeze a med ball or something between your knees. You'll feel it set.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  29. Quote Originally Posted by herderdude View Post
    Palm on onee knee and push up against it, hand behind the other knee and push down against it. Switch sides 3-4 times 5 second hold each time, then squeeze a med ball or something between your knees. You'll feel it set.
    This should do it unless it's really bad. You can also lay in a door way with one foot on the frame and push and both hands on the other pulling up. Same concept.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  30. Thanks fella's. I'll give these a try in the morning. My hip feels absolutely fine. I don't know if I would necessarily feel it in my hip if it is out of place though.
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