Killn' The Cube: My powerlifting venture begins

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    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.

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    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.
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    So what's up with the IT band? Aching like its sore?
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    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.
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    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 .
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    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.
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    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?
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    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/230377-13-weeks-rps.html
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    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
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    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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    Quote Originally Posted by CincyKiller45 View Post
    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.
    It was recommended in BASL to do it after you tweak your back. Pain often radiates downstream or upstream of where the actual problem lies. It could help, it may not. Just give it a try.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude

    It was recommended in BASL to do it after you tweak your back. Pain often radiates downstream or upstream of where the actual problem lies. It could help, it may not. Just give it a try.
    Damn, my backs been hurting too. It's def worth a shot. I sound like napalm.
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    Quote Originally Posted by CincyKiller45 View Post

    Damn, my backs been hurting too. It's def worth a shot. I sound like napalm.
    lol

    Except he gets growth hormone flowing through him.

    You get us giving you chiro advice lol
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    Quote Originally Posted by Sean1332

    lol

    Except he gets growth hormone flowing through him.

    You get us giving you chiro advice lol
    Haha, a little hgh would be nice. I'm hoping this Is a quick fix. I can't afford any lingering problems. 1 bad week of mobility work and my body goes to sh1t. There is a lesson to be learned here.
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    Today:

    Cat-back lat pull
    Pendlay row.
    Pull-up's
    DB row
    Shrugs
    Face-pulls
    DB curl
    Banded ez bar curl
    Calves
    Foam roll
    Static stretching

    IT band feels much improved today. I tried popping my hips back in, but nothing happened. I think it flared up from my aggressive negative portion of my squat and knees caving in a bit. I did a pretty thorough foam roll session today on it and plan on doing another one tonight.
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    Quote Originally Posted by CincyKiller45 View Post
    I think it flared up from my aggressive negative portion of my squat and knees caving in a bit.
    That could be. It's good to have a fast negative to conserve energy and get your stretch reflex, but you have to be especially dilligent to remain tight while you do so.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude

    That could be. It's good to have a fast negative to conserve energy and get your stretch reflex, but you have to be especially dilligent to remain tight while you do so.
    Yup, I believe that's where my problem is. I was just dropping down and getting my eagle on without staying tight. Rookie mistake.
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    Week 2: Day 2- Explosive Bench

    Bench: 3x8- 205

    Speed felt good and paused last rep. Also, was experimenting w/ different grips.

    Incline bench: 5x3- 205

    First time doing incline BB in awhile. Need to work on it more.

    Bench+buckets: 8x3

    Used buckets w/ 60+ chains in them. Made me stay extremely tight. I had too much wobble.

    Banded press down: onx mini
    X35
    X35
    X25

    DB fly: Rest pause- 40's
    20/6/6

    Went back to my roots and did DC style. I did the extreme stretch at the end as well. Very painful.

    DB shoulder press: 8x3- 50's

    Solid workout. Lasted about 80 min. Now I'm going to eat until I feel sick.
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    Interesting. I see you toro and Sean pause last rep, but not all. I'll have to go all pinky and the brain and ponder that.

    Solid workout buddy. I feel you in the incline. I have so much trouble not making it 80% shoulders and triceps through the whole lift.
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    Quote Originally Posted by rob112
    Interesting. I see you toro and Sean pause last rep, but not all. I'll have to go all pinky and the brain and ponder that.

    Solid workout buddy. I feel you in the incline. I have so much trouble not making it 80% shoulders and triceps through the whole lift.
    First time pausing last rep was today. I got the idea from them. I like the idea of it. Either way, that's one more pause per set I'm doing than 3 months ago, HA.
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    Week 2: Day 3- Heavy Deadlift

    Deadlift: 405x2

    As I was warming up I could tell my lower back was not cooperating. Wasn't a crippling pain, but enough for me to call it on DL's. Not to mention 405 felt like 500.

    Oly Squats: 8x3
    225x8x2
    235x8

    Good news is my IT bands are back to normal.

    Shrugs: 225
    I did 10 wide, 10 medium, and 10 close grip. That's 1 set and 3 total sets.

    Banded GM: 60x1- average EFS band

    Plank: 2 min 30 sec.

    Sh1tty week of lifting and life in general. Body is beat up and I feel like a old a$$ man. Lifting and my job is taking a toll on me. I literally spend all day picking up 80-90lbs of concrete, bundles of shingles, 8-12 ft pieces of dry wall, and big a$$ pieces of lumber/plywood. Good news is I won't be working there much longer.

    Worst week of lifting I can remember. Going to let my back heal up and I guarantee I will be killing it everyday the coming weeks.
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    Is it possible a belt that's too tight can tweak your back? My belts a lever and when I originally set it the belt was tight and now that I put on 8lbs it's extremely tight. I have to suck in my belly to even close the lever. I'm going to adjust it, but I was just wondering if that could be part of the problem. I've never had issues before.
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    Yes, it is possible. I actually leave mine a little looser now that I am doing even heavier weights as well. If you gained weight I would definitely loosen it.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin
    Yes, it is possible. I actually leave mine a little looser now that I am doing even heavier weights as well. If you gained weight I would definitely loosen it.
    Cool, def going to loosen it a notch or two. I weighed in at 212.5 yesterday, so I think it's time. Lol.
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    I'm able to spin my belt around fully. You can bruise ribs if its tight. I just use it as surface to push my stomach against
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    Tighten your core(with air in stomach), pull the belt tight, then cinch it just barely.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by Sean1332
    I'm able to spin my belt around fully. You can bruise ribs if its tight. I just use it as surface to push my stomach against
    Nice. Mines way too tight. I can't even suck air into my stomach with it. I'm 90% sure the belt is the culprit to my back pain.
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    Quote Originally Posted by CincyKiller45 View Post
    Week 2: Day 3- Heavy Deadlift

    Deadlift: 405x2

    As I was warming up I could tell my lower back was not cooperating. Wasn't a crippling pain, but enough for me to call it on DL's. Not to mention 405 felt like 500.

    Oly Squats: 8x3
    225x8x2
    235x8

    Good news is my IT bands are back to normal.

    Shrugs: 225
    I did 10 wide, 10 medium, and 10 close grip. That's 1 set and 3 total sets.

    Banded GM: 60x1- average EFS band

    Plank: 2 min 30 sec.

    Sh1tty week of lifting and life in general. Body is beat up and I feel like a old a$$ man. Lifting and my job is taking a toll on me. I literally spend all day picking up 80-90lbs of concrete, bundles of shingles, 8-12 ft pieces of dry wall, and big a$$ pieces of lumber/plywood. Good news is I won't be working there much longer.

    Worst week of lifting I can remember. Going to let my back heal up and I guarantee I will be killing it everyday the coming weeks.
    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.
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    Quote Originally Posted by jimbuick

    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.
    Fair enough. I'm not saying I do the most work. Certainly not close to the work a AD grunt puts in. Just saying my bodies hurting.
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    Quote Originally Posted by CincyKiller45 View Post

    Fair enough. I'm not saying I do the most work. Certainly not close to the work a AD grunt puts in. Just saying my bodies hurting.
    Don't let Jim bully you!
    Training log:
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    Hahaha for real. He's going to take my lunch money next.
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    I don't know I sit in the AC at the gym for 8 hour days, and sometimes I even fold laundry... it's a pretty rough life.




    But I understand where the hard physical work can get to you, not really from the work itself but if you don't keep up with your calories and hydration and sleep. If I still do those things right I can work hard all day and still lift great. But if you let those things slip then you are in trouble. You might just be in a slump man but don't make excuses. We all do it sometimes but the quickest way to get out of it is to tell yourself to get better and be yourself and before you know it you'll be fine again. Just like today my squat workout sucked. I know what the real issues are, not all the other stupid things I can could make excuses. I put the work in and came home and ate. Next workout will be better. That's all the more thought I need. Don't linger on the bad, look forward to working harder and the good.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin
    I don't know I sit in the AC at the gym for 8 hour days, and sometimes I even fold laundry... it's a pretty rough life.



    But I understand where the hard physical work can get to you, not really from the work itself but if you don't keep up with your calories and hydration and sleep. If I still do those things right I can work hard all day and still lift great. But if you let those things slip then you are in trouble. You might just be in a slump man but don't make excuses. We all do it sometimes but the quickest way to get out of it is to tell yourself to get better and be yourself and before you know it you'll be fine again. Just like today my squat workout sucked. I know what the real issues are, not all the other stupid things I can could make excuses. I put the work in and came home and ate. Next workout will be better. That's all the more thought I need. Don't linger on the bad, look forward to working harder and the good.
    My jobs not the reason, it was my back. The only reason I brought up my job was because pickin up all that crap has not let my back heal at all. I've made the best gains of my life while doing hard labor.
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    You're lucky you got a job at a gym tho. I'm working on that right now.
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    I know man just throwin it out there

    I work at two gyms now too since I got the other job up at school now. Why is my life so freaking great. LOL
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    I'm good tho. I'll rub some vagisil on it and come back swinging.
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    Quote Originally Posted by herderdude View Post

    Don't let Jim bully you!
    Its what I do in logs lol.

    No reason to comment unless people are doing something wrong! (Like making excuses, which you don't want to become habits)

    Quote Originally Posted by CincyKiller45 View Post
    I'm good tho. I'll rub some vagisil on it and come back swinging.
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  38. Elite Member
    CountryLiftin's Avatar
    Stats
    5'9"  195 lbs.
    Join Date
    Sep 2010
    Posts
    5,254
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    740536
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    57
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    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    I'm gona go call jim a ***** on his long just cause...

    Just kidding.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
  39. Senior Member
    CincyKiller45's Avatar
    Stats
    5'11"  220 lbs.
    Join Date
    May 2012
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    2,517
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    185149
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    Week 2: Day 4- Body Day

    Seated BB mp:
    135x8
    145x8
    155x8x2

    JM press: 12x3- 95

    Meadows Row: 8x3
    90x8
    105x8
    115x8

    NG pull-ups: 8x3- BW

    Banded ez bar curl: 15x3

    Good workout today. Military press felt stronger. Backs feeling alright as well. Going to take a recovery day tomorrow and foam roll/stretch to get ready for squats Monday.
  40. Senior Member
    CincyKiller45's Avatar
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    5'11"  220 lbs.
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    185149
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    Week 3: Day 1- Explosive squat party

    Squat: 2x6- 245

    Back felt almost 100%. My speed was great and I think I found my squat groove.

    Front squat:
    205x2
    225x2
    245x2
    265x2
    275x2 (40lb PR)

    Big PR today. I wanted to test how much my front squat has improved. Depth was there for sure. Since narrowing my stance, I have yet to miss depth and it gives me a lot of spring out of the hole.

    Reverse band squat: 5x3
    365x5x2
    385x5

    I have yet to try these, so today was the day. Felt good, but wish I had a better power rack for these.

    Goblet squat SS w/ reverse hyper: 8/20x3- 80/BW

    Lying hamstring curl: 8x3- 110
    Sloooow eccentric

    Today felt awesome. Intensity was there. I wish I would have got some videos, but I was fired up and forgot. No big deal, big PR videos to come!
  

  
 

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