Killn' The Cube: My powerlifting venture begins

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  1. get it man
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.


  2. Figured I might as well start following along here as well. Nice log from what I have seen so far.
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  3. Quote Originally Posted by bolt10
    Figured I might as well start following along here as well. Nice log from what I have seen so far.
    Welcome brother. Glad to have you.

  4. Week 7: Day 3: RE Deadlift

    Deadlift: 1x2-
    455x2 (PR)

    The program called for around 430, but I was feeling frisky today. I started sitting back more and pulling my chest up whilst pulling the slack out and there was def a difference. Felt strong and bar speed was smooth.

    Vid to come later; waiting on my partner to email it to me.

    Reverse band DL: 2x3-
    545x3
    585x3

    http://youtu.be/PPNCPIj2DHk

    Surprised myself here. Kept going up and up in weight. Thanks for the tip herder, sitting back and pulling my chest up paid off.

    Olympic squat: 8x3-225 (ATG)

    Lying leg curl: 10x4-
    90x10
    100x10
    120x10x2

    Banded GM: 50x1- grey EFS band

    Best session I think I've had. Intensity and focus to the max. I was absolutely worn out after this. Had to lay down for a while afterwards. Can't thank you guys enough for the help!

  5. That's a GREAT session, kid. Keep it up!
    Don't worry, man, someday I'ma be nobody too.
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  6. http://youtu.be/PPNCPIj2DHk

    Reverse band: 585x3

    First one was the worst one, but the final 2 looked solid/better. I think I could have done 600x3.

  7. Quote Originally Posted by Swanson52
    That's a GREAT session, kid. Keep it up!
    Thanks man. Def feeling better about my DL.

  8. Hell yeah, man! That's good stuff.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  9. Week 7: Day 4- Body day

    Seated press: 8x3-
    135x8
    155x8x2

    Side lateral: 15x3- 25's

    Banded tri extension: 2 onx mini-
    x30
    x25
    x20

    Pendlay row: 8x3-
    135x8
    155x8
    165x8

    First time trying these, really liked them.

    Banded slider curl: 15x3- weight unimportant

    Banded face-pull: 20x3- 2 onx mini's

    Had a good session considering I was out until 4:30 in the morning drinking and worked out at 9. My buddy was back in town from the Marine Corps before his deployment. We went to the Reds game and out after, def had a good time. He's a wild little phucker, lol.

  10. Any of you guys try the chair deadlift? Thinking about trying em out.



    http://youtu.be/DnEsI7uf4f0

  11. All caught up. You are a strong som-bish

    You should put your log in your sig man.

    Sub zero'd
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  12. Quote Originally Posted by rob112
    All caught up. You are a strong som-bish

    You should put your log in your sig man.

    Sub zero'd
    Thanks dude. I'm getting there, my forms improving and the cube is producing results.

    I'll see if I can figure out the sig thing.

  13. Week 8: Day 1- Heavy Squat

    Squat:
    335x1
    345x1
    365x1 (PR)

    Squats felt strong. At 365 i started leaning forward a bit too much. To be expected at a weight this close to my 1rm. This is the most I've actually squatted, so I'm very happy about it.


    Goodmorning: 8x3-
    165x8
    185x8x2

    Leg press: 20x3- 220

    Romanian split-squat-12x3- 30's

    Lying hamstring curl: 50x2- 30

    Back raise: 50x1- BW

    These workouts keep getting harder and harder. I'm loving It. It's been 20 min since I finished and I still can't see straight and feel like ass. Going to get a big meal in me and head to work.

  14. http://youtu.be/rFJwbNI4bE4

    Looks pretty bad; butt wink, falling chest. First time squatting this heavy and I know how to fix it, so I'll take it and move forward.

  15. Squeeze your butt cheeks together once you've unracked to stabilize yourself upright before you begin the lift. You hunch a bit, which I used to do also. Chest up! And find a good stance that lets you achieve depth. Keep up the good work!
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  16. Quote Originally Posted by Sean1332
    Squeeze your butt cheeks together once you've unracked to stabilize yourself upright before you begin the lift. You hunch a bit, which I used to do also. Chest up! And find a good stance that lets you achieve depth. Keep up the good work!
    Thanks brother. I'll take your advice, you are the squat king after all. My hips were very tight. I don't think I was fully recovered from deadlifts Friday. Looks like I missed depth slightly, probably should have shortened my stance a bit also.

    Another thing I noticed is I should have pulled my elbows under the bar more. I find its easier to keep my chest up that way. It's a learning experience tho, first time squatting under legitimate weight.

  17. Edit: double post
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  18. Keep those hips in it, man! I think about driving my head back into the bar out of the hole. You'll move more weight with ease if you keep your hips in the movement. These things are par for the course under maximal weight.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  19. It can be a pain in the ass pulling out maximal weights and having to walk back, and regroup the back. Really gotta try to from the start. Great advice from these guys here.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  20. Quote Originally Posted by herderdude
    Keep those hips in it, man! I think about driving my head back into the bar out of the hole. You'll move more weight with ease if you keep your hips in the movement. These things are par for the course under maximal weight.
    By digging your head into the bar are you saying to tuck your head back and look up?

    I know sometimes I find my groove and use hips to explode out of the hole. This time was not one of them haha. Learning, learning, learning..

  21. Quote Originally Posted by rob112
    It can be a pain in the ass pulling out maximal weights and having to walk back, and regroup the back. Really gotta try to from the start. Great advice from these guys here.
    Yeah no kidding, what I'd do for a mono.

    Def a lot of knowledgeable guys around here.

  22. Quote Originally Posted by CincyKiller45 View Post

    By digging your head into the bar are you saying to tuck your head back and look up?

    I know sometimes I find my groove and use hips to explode out of the hole. This time was not one of them haha. Learning, learning, learning..
    Nope, don't get your spine out of neutral. Make a double chin. Watch some mark bell vids and you'll see.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  23. Quote Originally Posted by herderdude

    Nope, don't get your spine out of neutral. Make a double chin. Watch some mark bell vids and you'll see.
    Ok cool. Ya, I've seen a video about it. Totally forgot.

  24. Planning on making a trip to Westside in the next two weeks. Pretty stoked.

  25. Quote Originally Posted by CincyKiller45 View Post
    Planning on making a trip to Westside in the next two weeks. Pretty stoked.
    That will be badass.
    Don't worry, man, someday I'ma be nobody too.

  26. Quote Originally Posted by Swanson52

    That will be badass.
    Hopefully..maybe I can go 2 for 2 and meet Dave Tate and Louie Simmons? Lol.

  27. Reminder to self: don't take so much dam.n stims before dragging the sled.

    I wanted to get some extra work in today, so I decided to do some sled drags. I threw 100# on and drug it about 80 yards. My heart was racing faster than ever in my life. I started getting dizzy as fuark and sick to my stomach. So, I threw another 100# on and did 4 more.

    Legit thought I was going to have a heart attack.

    Then:

    Banded side bends: 12x2
    Banded crunches: 20x3
    Palloff press: 12x2

    Afterwards did a thorough foam roll session and stretching session. My hips seemed to really open up. I'm naturally a pretty flexible person if I stretch regularly. I can touch my forehead to my knee, when stretching the hams.

    Another note, going to be experimenting with phenibut to hopefully increase my quality of sleep. I wake up 4-5 times a night.

  28. Week 8: Day 2- RE Bench

    BB bench: 2x1- 295

    Can't say I'm too thrilled with my bench today. Felt great on my warm up sets. Smoked 275 like it was nothing. Then with 295 I missed my groove on both reps. Was hitting my chest higher than I would like, drifted torwards my head a bit, and also I would like a slower eccentric. Was using a closer grip than normal; ring finger on the ring. I'm stronger using middle or index.

    http://youtu.be/qiB5k7UHWHs

    DB Incline: 20x2-
    70x20
    60x20

    CG bench w/ pause: 12x3
    155x12
    135x12
    135x12

    At about this time my tri's felt like they were going to explode.

    Pec-deck- 15x3- 150

    Banded press-down: 80x1-onx mini

    Cat back lat pull- heavy elitefts band
    x20
    x15
    x10

    Program had military press instead of the cat backs, but I don't see the reasoning behind doing 5 push exercises and not 1 pull. Besides, my tri's were so pumped I couldn't straighten them out.

  29. Video uploading.

  30. Dat dere anaerobic capacity

    Man my arms would feel like they are gonna fall off...BRB RE Bench day I will go for that feel.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."
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