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

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


    Decided to start a log on here. I am just starting the cube and I have only been training for powerlifting for less than a year so all help, info, form critiques, etc, are very welcome. Today was my first day in the gym in two weeks so I was a little tight and I didn't quite do everything 100% the way I planned it. Felt good to be back though!

    RE Deads

    1" Deficit Deads Conventional-Worked up to 275 x 7
    Not a single good rep was seen - YouTube
    Good Mornings switching stances(wide/close/shoulder width)-185 x 3reps x 6 sets with short rest between sets
    Standing Cable Crunch-150 x 15reps x 4 sets, 150 x 18
    Hanging leg raises w/straps-BW x 10, 9, 8w/wife pushing legs back on last set

    Those were not pretty. Bar drift, rounding, anything else? Haven't tried conventional in months and I wasn't getting that low in a sumo stance. I will need to make up a small platform because my gym doesn't have **** for deficit work. Wanted to get in some unilateral leg work but didn't quite get there today. The GMs felt great to stretch me out some.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Subbed. Cuber's everywhere.
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    Hello

    I would just go to Home Depot and grab 2 sections of plywood and stack em how ya want. I would suggest standing on a plate.....but they have holes obviously.
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    Quote Originally Posted by Sean1332 View Post
    Hello

    I would just go to Home Depot and grab 2 sections of plywood and stack em how ya want. I would suggest standing on a plate.....but they have holes obviously.
    Ya I usually stand on some bumper plates. I need to go build myself some 2 and 3boards though...hmmm
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    Quote Originally Posted by Sean1332 View Post
    Hello

    I would just go to Home Depot and grab 2 sections of plywood and stack em how ya want. I would suggest standing on a plate.....but they have holes obviously.
    Sup man!

    Yea that was the problem, they just "upgraded" to weights with giant holes. There is a box thing there but it is a couple inches high. I improvised lol.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by bolt10 View Post

    Ya I usually stand on some bumper plates. I need to go build myself some 2 and 3boards though...hmmm
    Yea I'd like to get to that too. I am gonna use the slingshot in place of boards for now on every 3rd bench movement.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    I need a slingshot still. And boards.
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    Subb-a-dub.
    Training log:
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    ME Bench
    Floor Press(All Pause reps, even with SS)
    185 x 4, 3, 2, 2
    +Sling Shot x 205 x 2, 225 x 2
    http://www.youtube.com/watch?v=r8XUthzdN0A
    Kroc Rows-75 x 22ea(Rep PR)
    Tate Press-35's x 8, 7, 10
    Face Pulls-60 x 15reps x 3 sets

    This workout was better than yesterdays. Working on adding to work capacity. Pressing is my weakest point so I really hope to improve. I am doing all pause reps now so this way I am more confident at competition time on my 2nd and 3rd attempts. I use the SS here as per Brandon Lilly's suggestion as where I don't let it do very much of the work. Just a little push off the bottom. I also noticed I flatten out some after rep one. More to work on.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Good pushin rob!
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    DE Squats

    Warm up on lower days is always something like this(and I am adding volume)
    Mash out
    Hypers x 30, BW lunges x 10el, Squats with a micro mini red band x 10-15
    Supple Leopard stretch for squats routine
    Then I work up to working sets like every other human being in the world.
    I may not type these warm ups a lot as I don't have much PC time on here. That is the gist though.

    Back Squat-185 x 3reps x 6 sets(taped 4th set)
    +Reverse bands x 235 x 2, 255 x 2(taped last set)
    Reverse Band Pseudo SSB Goodmornings-185 x 10, 205 x 10reps x 2sets(Taped last set)
    BW Bulgarian Split Squats-60 reps
    Side Bends/Planks-65 x 12reps x 3 sets/3 sets to fail

    http://www.youtube.com/watch?v=fL8g234aqrc

    Left leg was dying out on the bulgarian split squats when I was working the right leg...doesn't make sense to me either. This was my first time trying to set up bands like this. I think it went well. Felt like I had an awesome workout. Look forward to critiques on form or even my reverse band set up if you guys have any. This was planned at 60% as per the book. Then 80%.

    Also, a little tired from watching the OT finals game last night...which was a disappointment loss but great game. Once I got going I was good. That said I am happy this wasn't a ME day due to lack of sleep.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Good work dude. I wish I had a SSB so bad. I'm trying to get my owner to buy some more specialty equipment, but he is a tight ass.

    Hear you on staying up all night watching the game. Although I was happy with the outcome tehe.
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    Quote Originally Posted by CincyKiller45 View Post
    Good work dude. I wish I had a SSB so bad. I'm trying to get my owner to buy some more specialty equipment, but he is a tight ass.

    Hear you on staying up all night watching the game. Although I was happy with the outcome tehe.
    I don't have one either. The straps to mimic one is nice. Takes a lot of work to hold on though.

    I am eventually gonna make some trips to Stevie P's gym in south Philly when I get the time and money(providing there are day passes.

    Heat fan huh...I bet you went from wtf are you doing Bron to your the man! Haha
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    Hmm I'm going to have to look into getting some straps. I really think they would serve well on GM's.

    Can't really say I'm a heat fan, but I'm from Ohio, so I love me some Lebron. I watched him play in HS, he sh1t on everyone lol. Def was a roller coaster of a game.
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    Alright, here's what I see; you're not sitting back enough, and on a few of your reps the knee ends up past your toe. May need to widen the stance a bit, but you're bending at the knees to initiate the movement.

    Secondly, your heel looks like it comes off the ground a few times. This can be a function of not sitting back enough, and/or poor ankle mobility. Either way, try and keep the weight on your heels.

    Speed looked good, chest/upper back and head all looked good.

    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by Swanson52 View Post
    Alright, here's what I see; you're not sitting back enough, and on a few of your reps the knee ends up past your toe. May need to widen the stance a bit, but you're bending at the knees to initiate the movement.

    Secondly, your heel looks like it comes off the ground a few times. This can be a function of not sitting back enough, and/or poor ankle mobility. Either way, try and keep the weight on your heels.

    Speed looked good, chest/upper back and head all looked good.

    I do think I have some ankle mobility issues. I'll try going a little wider too. I will check out some squat tutorials to see if I can find a cue to help sit back more; or maybe warm up with a box TnG. Thank you for the honest feedback sir.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Yeah man don't ever take offense to my critique, I'll never be sh1tty to another PL. I want to see you get better, homey.

    Plus, until Napalm or Sean look, I might be totally full of shyt.
    Don't worry, man, someday I'ma be nobody too.
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    Bodybuilding and Weak Point Training

    Incline Close Grip Bench(pause reps)-135 x 5, 5, 4
    Shoulder Press/Chin Ups
    Bar x 10, 95 x 8, 6, 65 x 15/BW x 5, BW + 25 X 3reps x 2sets, BW x 5
    Chest Supported Pyramid Up and Down Row(No Rest)-45 x 5, 70 x 5, 80 x 5, 90 x 5, 80 x 5, 70 x 5, 45 x 5
    HS Calf Extensions-3 x 45lb plates each side x 12reps x 6 sets
    Curl Burnouts w/fatgrips-Curl with fat grips and then move to smooth x 2 sets

    I am very weak on the vertical plane. I need to fix that. Threw in some weighted chins to help. With the pause on Incline Presses I really felt like it was all shoulder coming off the chest as I have zero leg drive. Some back too I suppose. No videos as this isn't really a workout that calls for it. It was fun and I enjoyed it even though I am weak in almost everything I did(good thing IMO to hit it all).

    1 week of cubing and I am enjoying it so far. Ready to hit it hard starting again on Sunday.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by rob112 View Post
    Bodybuilding and Weak Point Training

    Incline Close Grip Bench(pause reps)-135 x 5, 5, 4
    Shoulder Press/Chin Ups
    Bar x 10, 95 x 8, 6, 65 x 15/BW x 5, BW + 25 X 3reps x 2sets, BW x 5
    Chest Supported Pyramid Up and Down Row(No Rest)-45 x 5, 70 x 5, 80 x 5, 90 x 5, 80 x 5, 70 x 5, 45 x 5
    HS Calf Extensions-3 x 45lb plates each side x 12reps x 6 sets
    Curl Burnouts w/fatgrips-Curl with fat grips and then move to smooth x 2 sets

    I am very weak on the vertical plane. I need to fix that. Threw in some weighted chins to help. With the pause on Incline Presses I really felt like it was all shoulder coming off the chest as I have zero leg drive. Some back too I suppose. No videos as this isn't really a workout that calls for it. It was fun and I enjoyed it even though I am weak in almost everything I did(good thing IMO to hit it all).

    1 week of cubing and I am enjoying it so far. Ready to hit it hard starting again on Sunday.
    My first bodybuilding day was very humbling, that's for sure. It turns out to be a good thing, though. Once you're good at the stuff you suck at, you'll be even better at the stuff you're good at. Really, all of our weak point days should be humbling. If you can dominate a certain weak point movement a couple weeks in a row, it's probably time to move on to something else.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    My first bodybuilding day was very humbling, that's for sure. It turns out to be a good thing, though. Once you're good at the stuff you suck at, you'll be even better at the stuff you're good at. Really, all of our weak point days should be humbling. If you can dominate a certain weak point movement a couple weeks in a row, it's probably time to move on to something else.
    Good call on that. I would eventually like to switch out and get some shrugs in here and more abs. Gotta get that capacity up.

    Thanks for the advice herdaderdaderderdadude man
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    Oh, dude, by all means. On both accounts. Switch em out (but don't lose track), and anytime, that's what I'm here for.
    Training log:
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    DE Deads
    Sumo Pulls-225 x 6sets pf 3 reps, 1 set of 2reps
    http://www.youtube.com/watch?v=wdPV2Bg5wwg
    Snatch Grip Rack Pulls-185 x 8, 205 x 5reps x 2 sets
    Bulgarian Split Squats-BW x 60 total reps
    Cable Crunch/DB Shrug-150 x 15reps x 4set/60's x 10reps x 4sets
    Started doing side bends but ran out of time before work.

    Forgot Deadlift socks...new bars suck balls...I am a little beat up today. Overall felt like a great workout though. I hope to get some critique on the pulls so I can continue to get better. Felt a little tight getting into position but it looks like my back was straight and the bar moved straight...I'll leave that up to you guys if it really is.

    EDIT: Feel like my hip position looks like ****.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    I thought your hip position looked ok. Your hips didn't move before the bar did, so that's a good thing. What didn't you like about them?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    I thought your hip position looked ok. Your hips didn't move before the bar did, so that's a good thing. What didn't you like about them?
    I guess I thought they were highish when the pull started and I used more back than hip/quads.

    I am a bad critic on myself so I could be wrong.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    I also feel like I didn't pull them down when I pulled the non-existent slack out of the bar lol. Like I said, I'm tough on myself as we all are.
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    Everyone is different. It depends on your leverages and strengths. There are basic rules we should adhere to, but each person is going to look slightly different.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Looks good to me. I'd say the big thing is that rock forwards slightly as you initiate the break off the floor
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    Quote Originally Posted by rob112 View Post
    I don't have one either. The straps to mimic one is nice. Takes a lot of work to hold on though.

    I am eventually gonna make some trips to Stevie P's gym in south Philly when I get the time and money(providing there are day passes.

    Heat fan huh...I bet you went from wtf are you doing Bron to your the man! Haha
    Iron Sport has day passes. I think they're $10.
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    Quote Originally Posted by herderdude View Post
    Everyone is different. It depends on your leverages and strengths. There are basic rules we should adhere to, but each person is going to look slightly different.
    True dat
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by Sean1332 View Post
    Looks good to me. I'd say the big thing is that rock forwards slightly as you initiate the break off the floor
    Ahhh okay, I'll keep that in mind. I think it's three weeks until I pull from the floor though

    Be nice on the hips though
    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 Rodja View Post

    Iron Sport has day passes. I think they're $10.
    And the guy who showed me pseudo gm's...I was hoping you'd pop up in here sir.

    Awesome, $10 bucks is not bad. That gym looks great. Wish I lived closer bc my gym keeps making crappy "upgrades."
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    If you don't mind me asking, how do you set up those pseudo GM's? I really want to try them.
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    Quote Originally Posted by CincyKiller45 View Post
    If you don't mind me asking, how do you set up those pseudo GM's? I really want to try them.
    I just put the loop of the wrist wraps around the bar and place them so they will go over my traps/shoulder when I get under the bar, the. I pull the bar to my back as I unrack and try to assume a position as if a SSB was on my back.

    RODJA showed me a video but I don't remember how to get it on my phone. I can tape my set up next time if that didn't explain it well.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Yeah, I got the picture. Thanks. I can see how those are hard to hang on too.

    Now, I need to invest into a pair of wrist wraps. Never been a fan of those things.
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    Quote Originally Posted by CincyKiller45 View Post
    Yeah, I got the picture. Thanks. I can see how those are hard to hang on too.

    Now, I need to invest into a pair of wrist wraps. Never been a fan of those things.
    The I-Force ones are long. I got them with a product during a sale. I agree though. My grip strength jumped when I dropped them.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    In this. Idk how I wasn't already.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
  

  
 

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