Rob112^3...That means cubed guys. See what I did?

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  1. All of that said I am not changing anything as of now.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."


  2. Well the Cube is certainly a pretty advanced program. 5-3-1 is a bit more intermediate, I don't know if you have much experience with it. I personally like training with different % of max for different things. Like Deads, I can rep 95% of my training max. Bench, I can only hit 2-4 reps at 95%. Squats are more like 2-3. OHP I can rep. I don't necessarily think percents have to make sense and rule your routine across the board. Train with a weight that is comfortable, gives you a good pump, and you have to work hard with. IMO I made a lot of progress back in the day just hitting 7-12 reps of everything at a pretty decent weight. Some stuff like Deads I wouldn't do that high. I like bench in the 5-8 rep range. squats I really like 7-10 reps, lighter weight. I feel like this is where I see the most progress, personally.

    You should look at running 5-3-1 for a few months. Very reasonable what you have to lift, as long as you are honest about your 1RM and then your training max.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
    •   
       


  3. Thanks for the input man, and you are right. I am well aware that pros don't go to the gym with their calculator so you are right on not letting it run my workouts. I guess I get obsessive about it sometimes.

    At the end of the day I just want to pick up heavy things and put them back down again
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  4. Quote Originally Posted by rob112 View Post
    Thanks for the input man, and you are right. I am well aware that pros don't go to the gym with their calculator so you are right on not letting it run my workouts. I guess I get obsessive about it sometimes.

    At the end of the day I just want to pick up heavy things and put them back down again
    Let me be your guide in obsessive...

    I can't change my 5/3/1 excel sheet conveniently from my iPhone, so I spent 1.5 hours setting up, calculating, rotating, and writing down my next 7 weeks of 5/3/1. Details, I loves em.

    That said, it's DONE. I'll put the weights in my logbook for the next 24 sessions and that's it. Show up, blow up.
    Don't worry, man, someday I'ma be nobody too.

  5. Quote Originally Posted by Swanson52 View Post

    Let me be your guide in obsessive...

    I can't change my 5/3/1 excel sheet conveniently from my iPhone, so I spent 1.5 hours setting up, calculating, rotating, and writing down my next 7 weeks of 5/3/1. Details, I loves em.

    That said, it's DONE. I'll put the weights in my logbook for the next 24 sessions and that's it. Show up, blow up.
    Haha omg...you are the man big dawg!

    It'll be nice to see how the new program treats ya
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  6. Quote Originally Posted by rob112 View Post
    Thanks for the input man, and you are right. I am well aware that pros don't go to the gym with their calculator so you are right on not letting it run my workouts. I guess I get obsessive about it sometimes.

    At the end of the day I just want to pick up heavy things and put them back down again
    I mean hey I might take my T98... Just kidding. Rule number 1: listen to your body in the gym. If you think something might work better give it a try.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  7. Volume Bench in place of DE

    After much though and discussion with my peers I have decided on the Bench to build up intermediate strength instead of testing my strength all the time. I have all the way until december until my next meet. The way it was put to me is if I could, for example, smoke even just 205 for 5 x 5 with paused reps my overall press will be much better.

    The workout
    Bench Work Sets-175 x 3reps x 3 sets, 185 x 3reps x 5 sets(all paused reps)
    Chest Supported Row-90 x 5, 115 x 3reps, 5reps x 4sets
    Face Pulls-80 x 10, 90 x 10reps x 4sets
    Tricep Pushdowns-150 x 8reps x 4sets
    Rolling Tricep Extensions-30's x 8, 7, 7, 8(left tricep smoked)
    Shurgs w/DBs-70's x 10, 8, 8(callouses not doing good here)

    Very happy with the workout and the volume. I wasn't feeling 100% this morning and instead of upping the weight I went against that and did high volume and had a very productive session. Next week I will go for 5 sets of 5. When I get that I will up the weight, and so on and so on.

    No wife to tape me today. I will say I rode the **** out of my lats on the way down, and I felt tight and strong the whole time until the last rep. I will video when I can(probably next time).
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  8. Good work man. A lot of volume.
  9. Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."
  10. Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."
    •   
       


  11. I've been lurking this log and wanted to just drop some praise for the commitment/discipline being shown in here.

    If you don't mind me asking, what made you interested in competitive powerlifting and opt for the Cube as your training platform?

  12. Quote Originally Posted by SPLocal View Post
    I've been lurking this log and wanted to just drop some praise for the commitment/discipline being shown in here.

    If you don't mind me asking, what made you interested in competitive powerlifting and opt for the Cube as your training platform?
    Sean, Herder, Swanson, and Napalm.

    They brought the cube.

  13. Quote Originally Posted by SPLocal View Post
    I've been lurking this log and wanted to just drop some praise for the commitment/discipline being shown in here.

    If you don't mind me asking, what made you interested in competitive powerlifting and opt for the Cube as your training platform?
    My interest came immediately after I really had my eyes open to it. Unfortunately that wasn't too long ago(on these forums). I made a thread asking for reading material and what I got was "The Periodization Bible" and some Russian manuscripts. That opened the door to something I knew nothing about. Powerlifting just makes so much sense to my goals. My only quarrel is I wish I learned sooner.

    Competing...well I think that is what makes you a powerlifter so I jumped on that really early. To me, and this may sound dumb, but it is like when I played in bands; it didn't matter if we weren't the best, we did it bc we loved doing it. Plus, probably a good idea to see if you like it.

    The cube is just really something I jumped on from the other guys. I was paying for coaching but I ran out of money(supporting a family is tough sometimes) so I needed new direction.

    INB4 tldr

    Cliffs
    -had no direction in lifting
    -gave me direction
    -Brandon Lilly, y u cut beard?
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  14. Quote Originally Posted by rob112 View Post
    My interest came immediately after I really had my eyes open to it. Unfortunately that wasn't too long ago(on these forums). I made a thread asking for reading material and what I got was "The Periodization Bible" and some Russian manuscripts. That opened the door to something I knew nothing about. Powerlifting just makes so much sense to my goals. My only quarrel is I wish I learned sooner.

    Competing...well I think that is what makes you a powerlifter so I jumped on that really early. To me, and this may sound dumb, but it is like when I played in bands; it didn't matter if we weren't the best, we did it bc we loved doing it. Plus, probably a good idea to see if you like it.

    The cube is just really something I jumped on from the other guys. I was paying for coaching but I ran out of money(supporting a family is tough sometimes) so I needed new direction.

    INB4 tldr

    Cliffs
    -had no direction in lifting
    -gave me direction
    -Brandon Lilly, y u cut beard?
    Thanks for the response; not TLDR by any means (you should see the posts on my training log for true TLDR).

    I'm within somewhat the same boat at the moment with my training; I have the discipline and drive but the goals are fuzzy. After having experienced the ups/downs of amateur "bodybuilding" bulks/cuts/cycles/etc, I'm starting to get the sense that bodybuilding in itself is more of a crapshoot of genetics/diet/training/drugs that is slowly evolving into genetics/diet/drugs/drugs/drugs and I'm not entirely down with entering that sphere as a long-term training pursuit, despite having cycled myself.

    I feel like powerlifting, and specifically raw competitive powerlifting, could give something a bit more "tangible" to myself and my long-term experience as a trainee while cultivating both my own physical and mental well-being.

    That being said I'll certainly be keeping on an eye on the Cube logs; I'm currently running a hybridized 5/3/1-PHAT as I try to draw a little from both worlds; I suppose the question is then, can two birds (size and strength) be killed with one stone? That's what I'm hoping to potentially find in powerlifting.

  15. In regards to your last comment: Two birds/one stone, size/strength....have you seen the top PL'ers? They're well conditioned, lean, and muscular. So absolutely-yes. Since you me mentioned 5/3/1, check out Jim Wendler's new book "Beyond 5/3/1" It's pretty awesome
    Controlled Labs Board Rep
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  16. Gotta jump in with Sean on this one. If you're looking for size/strength, google guys like

    Dan Green
    Stan Efferding
    Konstantin Konstantinovs
    Skinny Mark Bell
    Vince Urbank
    Eric Lilliebridge (keeping in mind he's 23 years old)
    Brandon Lilly
    Chuck Vogelpohl (before the meet day bloat)
    Matt Kroc
    Sam Byrd

    That list could go on and on.

    I also feel like it's easier to get into powerlifting. One could step on the platform at any stage of their development as a lifter, but I think it's fair to say that lots of people would be wary of stepping onstage if they weren't yet satisfied with their muscularity or bodyfat levels. I know I wouldn't.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  17. Good answers by these fellas. They help out A LOT.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  18. Pretty much all of the top-tier raw lifters are big and lean.
    M.Ed. Ex Phys


  19. Quote Originally Posted by Sean1332 View Post
    In regards to your last comment: Two birds/one stone, size/strength....have you seen the top PL'ers? They're well conditioned, lean, and muscular. So absolutely-yes. Since you me mentioned 5/3/1, check out Jim Wendler's new book "Beyond 5/3/1" It's pretty awesome
    Quote Originally Posted by herderdude View Post
    Gotta jump in with Sean on this one.

    I also feel like it's easier to get into powerlifting. One could step on the platform at any stage of their development as a lifter, but I think it's fair to say that lots of people would be wary of stepping onstage if they weren't yet satisfied with their muscularity or bodyfat levels. I know I wouldn't.
    Quote Originally Posted by Rodja View Post
    Pretty much all of the top-tier raw lifters are big and lean.
    Thanks for the feedback, all of you; and yes I've seen the beasts who could (and do) realistically transition from platform to stage and win shows, Konstantinovs, Kroc, and Lilly are my most admired, obviously for the strength, but for representing both sides of the spectrum when it comes to balancing strength/size/conditioning.

    I have a bodybuilder's mentality when it comes to diet/conditioning, and that wouldn't change if I opt to enter powerlifting. Who doesn't want to be strong, big and lean to the best of their ability?

    Herder hit the nail on the head with regards to stage anxieties, its something that I could see myself experiencing, but on the platform the dynamic just seems so different and much more personal, you compete against yourself.

    Anyways carry on, I'll be following the log for sure.
  20. RE Squat


    Warm up note-started adding the red mini band to my hypers on the second set

    Squat-135 x 5, 185 x 5, 225 x 5, + Belt 250 x 5(possible PR), +wraps 275 x 5(PR taped)
    http://www.youtube.com/watch?v=Ma08E9YOZUs
    GMs to pins-Worked up to 185 x 5reps x 3 sets(last set taped)
    1 Leg Angled Press-Plate Each side times 8el, 5el, 5el with little to no break
    Cable Crunches/Side Bends-150 x 20reps x 4 sets/60 x 15es, 12es, 10es, 10es

    Really awesome workout today. actually having my schedule allow 2 days of rest may have helped. I have my thoughts on the squat form, but if you guys have any pointers it would be appreciated. That was a very hard 5 for me. Still working on my wrapping technique.
    This was my first time trying this GM variation. Felt like the pin was a hair low so it war hard, but up one felt too easy. Definitely nice for the rotation of GM madness.

    I was supposed to do a lunge variation but I was smoked from the squats and GMs; hence the 1 leg angle press. Time to move up in weight on the cable crunch. Tomorrow is Bodybuilding and weakness training. I may not do a press outside of shoulder press to see if that helps with some of the soreness I get benching.

    Tomorrow is the day America was birthed. 237 years old...doesn't seem a day over 200.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  21. Solid work my man.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  22. BB + Weakpoint
    7/4

    Kroc Row-95 x 15ea(PR), 8
    Hammer Curl w/Fat Gripz-40's x 6, 5, and 4 each arm
    DB Shrugs-75's x 10reps x 3sets
    HS Calf-6plates x 15reps x 6 sets
    Chest Supported Row/Chest Supported Reverse Fly-90 x 4sets or 5reps/20's x 8, 5, 5
    Leg Raises-4 sets of 10

    Bench
    Worked up to 185 x 5, 5, 5, 4, 3 all with pause
    Close Grip Cable Rows/Faces Pulls(both on cybex)-Mystery weight x 4 sets on each exercise
    Incline Rolling Tricep/TY-30's x 8, 7, 8, 6/20's x 8reps x 4sets

    I think bench was going right today because even my legs felt sore by the end. I am making Sunday my bench day all the time because I can actually workout with some more experienced lifters on Sundays. I figure it is in my best interest to take that time.

    Kinda short/sweet updates. Not much PC time lately.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  23. Quote Originally Posted by rob112 View Post
    Oh my god haha. I just watched this and when it gets to the Metallica part my hair literally stood on end. So motivating.

  24. Quote Originally Posted by ITW View Post

    Oh my god haha. I just watched this and when it gets to the Metallica part my hair literally stood on end. So motivating.
    Yea it's a freaking awesome video
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  25. Quote Originally Posted by rob112 View Post

    Yea it's a freaking awesome video
    Why I love powerlifting, the mentality and mind-set. Can't get jacked up like that for 3x10 bicep curls hahaha

  26. That's awesome that you're going to get to work with some strong and experienced guys on your bench. Should yield good results!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  27. Quote Originally Posted by herderdude View Post
    That's awesome that you're going to get to work with some strong and experienced guys on your bench. Should yield good results!
    That's what I'm thinking brother!
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  28. RE Deads

    Warm up-Rumble Roll-super set of 30 hypers/10 bw lunges each leg/10 air squats with a red band wrapped around my legs-hip opener routine with banded distractions

    Pin Pulls-Worked up to-275 x 5, 3, +red mini x 3(taped), then 3 more quick singles
    http://www.youtube.com/watch?v=0p8z-y3lUag
    Reverse Box Lunge-BW x 10, BW+50lbs x 10reps x 4sets
    Cable Crunch/Side Plank-160 x 12, 12, 12, 17/4 sets each side
    leg raises-4sets of 12reps

    This workout felt awesome. Added some bands...bc I wanted to. I was thinking about my last deadlift session and I got to thinking that...maybe it wasn't all the bar, maybe I am weaker from the shins up with out that power off the floor. I can see the bar making a difference, but not as drastic as it felt. To work on this more is is why I really added the bands. Main thing I am trying to do, and I haven't successfully on this day, is work on getting that last 6-8inches of the lift all with pulling the hips to the bar instead of using my upper back or more legs. It is in the tutorial I posted. It can take inches off the ROM. Still working on it. I did many sets to build up so I got a lot of practice.

    Probably off until wednesday.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."
  29. Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  30. Looks like the thoracic might be tight again. You usually get into better position on your sumo.
    M.Ed. Ex Phys

  

  
 

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