Killn' The Cube: My powerlifting venture begins

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    Quote Originally Posted by Swanson52
    Nice work. Bulgarian split squats absolutely wreck my lower body...love them.
    Thanks, yeah they do. Doing them last is terrible, hence the 20's being used lol.

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    365x2 squat video.

    http://youtu.be/I3ipoSa0rOs

    First one went up easy, second one I fought to get my hips back under me and when I did the bar shot up. Feels like I still have more in the tank.
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    Double post.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
    •   
       

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    You caught it before I said anything. If you push your head back while you're coming out of the hole, that'll go smooth. Make sure you're locking out before you start. Just flex your quads and squeeze your ass. Your descent will be more under control and that's how the judges want you to start.

    You definitely had one or two more in you, and probably more once you learn to keep your chest throughout.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Everything herder said. Those moved quickly and if you can keep tight throughout the squat I'd think you could squat 400 bro. Good job

    Edit: love Bulgarian split squats. Been doing them after my deads. Really heavy, I think they're making me stronger
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    Week 8: Explosive bench

    Bench: 2x6- 225 (15 sec between sets)

    Incline bench:
    185x5
    205x5
    215x8

    I was planning on only 5 for 215, but I wanted to see how many I could get.

    Pause bench 1" off chest: 1x4- 245(5 sec)

    Standing DB press: 8x4- 60's

    Cable fly RP: 18/8/7+isometric hold

    Banded press downs: 20x3


    Solid, fast paced workout. I've been super busy lately, so I been running on limited sleep. Can't wait to get off work and get a good 8 hours of sleep tonight.
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    Solid benching, dude. Even for a light day.
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    Nice job on the incline dude...
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    Thanks fella's. The 215 was probably a PR. The pausers were pretty challenging as well. On the first one I let the bar drift way too much and about got a free face job lol.
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    You're right, that's a serious pauser. I'm thinking those need to re-enter my training, they worked well in the past.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude
    You're right, that's a serious pauser. I'm thinking those need to re-enter my training, they worked well in the past.
    Yeah, I've just now started implementing them. Seems to be helping. They make you keep your tightness for sure.
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    Week 8: Back

    Pendlay row:
    185x5
    205x5
    225x5x3

    Banded pull apart: 20x3

    Reverse DB fly: 15x4- 25's

    1 arm t-bar row: 8x3- 115

    EZ bar curl: 15x3

    Cat back pulls: 12x3 (Squeeze)

    Threw in a fat a$$ dip and did some mobility and foam rolling.

    I had to really will myself to go to the gym today. Sleeps been all sorts of f'd up and i find 12 hr school days draining. Glad I did. You know what they say, you never leave the gym saying, "I shouldn't have worked out today".
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    Long day of school man...could equate to 24 hours study and hw too depending on the material. Get that sleep when you can. I suck at sleep to. Zzzquil helps. Dropping that for some Lights out and Relora to tonight.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Whaddyaa chew?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude
    Whaddyaa chew?
    Grizzly wintergreen pouches now. I've been dipping for 7 years and have dipped about everything. My all time favorite was grizzly 1900, but they discontinued it. I like the fact pouches don't tear up my gums or leave pieces in my teeth.
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    Quote Originally Posted by CincyKiller45 View Post

    Grizzly wintergreen pouches now. I've been dipping for 7 years and have dipped about everything. My all time favorite was grizzley 1900, but they discontinued it. I like the fact pouches don't tear up my gums or leave pieces in my teeth.
    Boo pouches. I want full power, wide open. I went with every variety of skoal for a long time before I switched to Cope long and then Cope original snuff.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Week 8: Deadlift

    Deadlift: 455x3 (PR)

    Wasn't what the program called for, but I wanted to lift something moderately heavy. I had 1-3 more reps in me for sure. Reverse bands have helped my lockout strength tremendously. I use to stall right below the knee, now I feel like its my strongest portion.

    SG pulls from bottom pin: 8x3
    225x8
    245x8
    275x8

    I haven't done these in a while, almost forgot how challenging they are.

    Pause deadlift: 2x5- 225

    Just wanted to use a light weight and hit efficient reps. I sat back really hard and squeezed my glutes. The bar exploded off the ground. I need to use this form under heavy weight.

    SGHP: 6x4- 135

    Decent workout. I ran out of PWO and had to use this sh1tty stuff I picked up at the Arnold. Not nearly as good as my usual, but I'll get some better stuff and come back strong.
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    Quote Originally Posted by herderdude

    Boo pouches. I want full power, wide open. I went with every variety of skoal for a long time before I switched to Cope long and then Cope original snuff.
    Lol, i knew I'd get some flak about pouches. I been dipping too long now and am tired of tearing up my gums. I do love Copenhagen black tho.
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    Quote Originally Posted by CincyKiller45 View Post

    Lol, i knew I'd get some flak about pouches. I been dipping too long now and am tired of tearing up my gums. I do love Copenhagen black tho.
    Ooh yeah man. Cope black was tits.

    EDIT: Still pulling like an animal, too.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Solid session brosideon

    Pull numbers looking good. I gotta think of a way to continue getting reverse bands in the program here and there bc you make a good point and I noticed the help on squats(didn't try it with deads enough).

    Edit: you genius Killer! I'll add them every third week as a safe overload!
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Week 8: body day

    Push-press:
    135x8
    165x5x3
    185x5

    First time trying these. Surprised myself, could have done more.

    JM press: 8x4- 125

    WG chin SS reverse fly machine: 10/15x3

    Face-pull SS DB side lateral: 15/12x3

    Spider DB curl: 8x4

    Da pump tho. Was feeling really motivated considering I was up drinking until 5am and got up at 9am for this workout lol. Also, I am struggling with money at the moment, so this will be my first stim break in 2 years. Every time you run out of PWO an angel loses its wings.
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    Dude I bought 750 servings of some pretty good caffeine powder for 8 bucks online. I'd recommend that with some bulk Citmal. Good to go!

    Strong push press, dude. Pretty ****in sweet
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    Quote Originally Posted by Sean1332
    Dude I bought 750 servings of some pretty good caffeine powder for 8 bucks online. I'd recommend that with some bulk Citmal. Good to go!

    Strong push press, dude. Pretty ****in sweet
    Hell yeah, I'm going to go with something similar to that. No PWO today was ok, but I want the extra kick for squats and deads.
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    Week 9: Explosive squat

    Squat: 6x2- 245

    Felt good and fast. For now on I'm doing all explosive work beltless.

    Front squat:
    255x2
    275x2
    295x2 (PR)
    315x1 (PR)

    I have video's of my last two sets to upload. Huge PR.

    Banded GM SS leg press: 20/15x3- heavy band/250

    Bulgarian split squat SS DB swing: 8/12x3- 25's/80

    Lying hamstring curl: 20x3- 90

    One word to describe today; pain.
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    Solid front squat!
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    Quote Originally Posted by Sean1332
    Solid front squat!
    Thanks man, I had a good day. Whenever I get to train at night with a few meals in me I know I'm going to be stronger. 90% of the time i train fasted.
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    http://youtu.be/O_b6VDRDdSw

    The title is wrong, I did not do a double. Although, I might have had another one in me.
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    315 on fronts! That's setting you up for a big back squat, man. It's a good indicator.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude
    315 on fronts! That's setting you up for a big back squat, man. It's a good indicator.
    I hope so. I need to make the move to low bar here soon, I figure I can squeeze out some pounds with that alone.
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    Quote Originally Posted by herderdude View Post
    315 on fronts! That's setting you up for a big back squat, man. It's a good indicator.
    From what I've read, you should be able to front squat 80% of your max. So you should be able to hit at least 380
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    Quote Originally Posted by CincyKiller45 View Post

    I hope so. I need to make the move to low bar here soon, I figure I can squeeze out some pounds with that alone.
    Hard to say. They're a little different. It will help, but not immediately.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by ITW

    From what I've read, you should be able to front squat 80% of your max. So you should be able to hit at least 380
    Nice, I'm still pretty new to front squats. 6 months ago I was struggling on 185. I'm maxing out next week, I'm confident ill get 405. We will see.
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    Quote Originally Posted by herderdude

    Hard to say. They're a little different. It will help, but not immediately.
    If it helps my upper torso not fold in half I think it will increase my squat. I've only failed squats due to folding.

    Only one way to find out.
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    Week 9: back and sh1t

    T-bar rows:
    225x8x2
    250x8

    Strict DB row: 12x3- 80's

    SGHP:
    135x6x2
    155x6x2

    I encourage anyone who hasn't tried these to give them a shot. They're great.

    Banded curl: 15x3

    Hammer curl: 6x3- 50's

    Plate pinches: 2 10's each hand x failure x 3

    Calves: DC style

    Quick low intensity workout. I didn't go too heavy on anything because I hit back last Thursday and this past Sunday. I just don't want to feel guilty when I get out of class Thursday and sit on my a$$ the rest of the night to watch football.

    On another note, my legs are destroyed. Especially my hamstrings.
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    What is the sghp? Snatch grip high pull?
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Quote Originally Posted by rob112
    What is the sghp? Snatch grip high pull?
    Yup. They smoke your upper back and traps.
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    Quote Originally Posted by CincyKiller45 View Post

    Yup. They smoke your upper back and traps.
    I'll check it out man, I've never done em.

    Edit: checked it out, looks like a move that starting light is important haha. I'll give em a try in the near future.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Quote Originally Posted by rob112

    I'll check it out man, I've never done em.

    Edit: checked it out, looks like a move that starting light is important haha. I'll give em a try in the near future.
    Lol, yeah I would start light to get some familiarity with the movement. You might surprise yourself tho.

    Warning, do not do them the day before squats. My traps were so damn sore and putting the barbell on them HURT.
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    Quote Originally Posted by CincyKiller45 View Post
    Yup. They smoke your upper back and traps.
    I might work these in. I love the snatch grip variations...they do wreck the upper back fo sho.
    Don't worry, man, someday I'ma be nobody too.
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    Just had a brainification. SGHP could work so I don't have to keep snatching and failing at snatching and possibly use a touch more weight. Sort of dumbing it down and still receiving the benefits. It took me years to learn how to catch a clean. God only knows how long it would take my ass to learn how to catch a snatch.
    Training log:
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