Atanocc CubeKingpin Log

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  1. Quote Originally Posted by jimbuick View Post
    Subbed.
    Welcome


  2. Squats reps
    Rotation 1 week 2
    -late night grind. Got to the gym around 12. Took it easy today. Had to stay up till 5am doing paper work for my clinicals for two nights in a row . So kind of expected things to feel blehh .

    255 x 8,10,8 (last set recorded)
    275 x 2 sets x 6 (oly)
    Paused
    225 x 10

    GMs
    135 x 4 x 12

    Bw BSS
    4 x 15

    Pull ups
    3 x 8

    Hs crunches
    Back raises

    Dead lift form check
    On video
    225 x 1
    315 x 1


    Form check.
    https://www.youtube.com/watch?v=OG4L...=youtube_gdata
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  3. Looks good to me maybe a little lower back rounding at the bottom but your dropping deep and It may just be the camera angle

    Deadlift looked fine to me

    But I'm still young to the lifts to really judge

  4. Bench explosive
    205 x 8 x 3 (paused reps)
    225 x 2 x 5 (CG)
    190 x 2 x 10 (1"pause )

    Upright rows
    -worked up
    135 x 2 x 10
    105 x 12

    Pull downs
    140 x 15
    180 x 12
    200 x 10
    120 x 18

    Chin ups
    3 x 8

    Db shrugs
    75 x 3 x 15

    -another long day. Satisfied with today's session though. Energy was lackluster but form felt on point with bench. Could of used more leg drive but no pain, felt strong and quick . Figured out what I was doing wrong when I would feel the pain. I would let the bar drift too far forward away from me pushing in a weird angle and put stress on my shoulders. Corrected it today and felt smoother. Tucked shoulders a tad and flared em on the way up. Less bodybuilder style as I use to do em.

  5. Only thing I'd change is stop doing upright rows start doing snatch grip high pulls. Much better movement and less stressful on the joints.

    As far as the benching I have the same issue where it's hard to have leg drive and keep my hips down at the same time.

    I need to work on flaring on the way up too. i've been perma tucked since I had a minor pec tear.

  6. Heavy deads
    -rotation 1 , week 2
    365 x 2
    385 x 4 x 2reps

    Block pull 4"
    405 x 2 x 3 reps

    Deficit 4"
    355 x 2 x 4

    Ssb squats
    135 x 10
    185 x 10
    225 x 8
    245 x 5 (winded so I racked it)

    Bb rows
    185 x 3 x 15

    Hs pronated
    Chest supported high rows(wide grip)
    3 x 10

    Db farmer walks
    -first time doing these. And I like!
    95s x 30 sec x 4

    Pull ups amrap
    10,10,8+2

    Leg raises
    3 x 15

  7. Man that's a lot of work there good job

  8. Ditto. That's a good work load.
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  9. Quote Originally Posted by aceroni View Post
    Only thing I'd change is stop doing upright rows start doing snatch grip high pulls. Much better movement and less stressful on the joints. As far as the benching I have the same issue where it's hard to have leg drive and keep my hips down at the same time. I need to work on flaring on the way up too. i've been perma tucked since I had a minor pec tear.
    Yea I do em kind of like a high pull with less of a wide (snatch) grip and without a lot of body English with going to my toes. But I know where ur coming from. Definitely will try it next time
    Quote Originally Posted by Duramaxhd View Post
    Man that's a lot of work there good job
    Thanks man. Had a lot of energy today. Took a good few days off so it felt good. Might go easy tomorrow to further enhance my recovery on body day. Might even take a day off as well

  10. Quote Originally Posted by Sean1332 View Post
    Ditto. That's a good work load.
    Thanks man. Like I said above, I had it today so might as well put in that work.
    •   
       


  11. Post meal
    Made me some pad Thai with some ribeye, mushroom, peppers, and topped with Siracha


    Name:  image-1031861067.jpg
Views: 43
Size:  501.5 KB

    Lol and here's a pic I thought was cool that I took of me before I had this all out airsoft war with my brother in law in the back alley
    Attached Images Attached Images  

  12. Body day
    OHP
    95 x 5
    135 x 5
    185 x 5
    205 x 3 (3rd was a grinder)

    Front squats
    225 x 4 x 5

    Stuff leg deads
    225 x 6
    275 x 6

    Leg press
    -quad focus
    4 x 20,15,15,12 (pyramid up to 8 plates)


    Calves
    -Standing and seated raises
    5 sets each with 15-20 reps pyramiding up

    Curls
    40 x 2 x 15 slow reps get some blood in there
    70 x 3 x 15

    High incline Db presses
    55 x 4 x 20
    Pull downs
    140 x 4 x 20

  13. Never got into air soft. Had a little fun with paint ball years ago though.

    As always, solid presses.
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  14. Strong OHPs brother! I thought being a Dad was going to zap your energy! Lol.

  15. Awesome numbers. I always feel like high incline db hit my front delts wayyyy to much.
    Psalms 62:1-62:2
    Body Performance Solutions Rep

  16. Quote Originally Posted by RegisterJr View Post
    Never got into air soft. Had a little fun with paint ball years ago though. As always, solid presses.
    Quote Originally Posted by kenpoengineer View Post
    Strong OHPs brother! I thought being a Dad was going to zap your energy! Lol.
    Quote Originally Posted by tyga tyga View Post
    Awesome numbers. I always feel like high incline db hit my front delts wayyyy to much.
    Thanks guys. Yea just started to do Airsoft since all my coworkers started fcking around with it at work. But yea energy been ok, just been keeping the frequency in training more spread out compared to how I use to train few days straight. But I like doing high incline mainly for delts actually. My front delts lack and ever since I've been hitting it harder I've gotten less pain on my bench press

    Just did squats today, I'll post it up in a bit

  17. Squats explosive
    -rotation 1 week 3

    235 x 8 sets x 3

    255 x 3 x 5 (oly squats)

    215 x 2 x 8 (paused)

    Db farmer carries
    100 x 30sec x 4

    BSS
    Bw x 4 x 15

    Leg raises
    Bw x 4 x 10

    Pull ups
    11, 15 , 12

    Calve raises

  18. Heavy bench / deads reps
    -paused reps
    260 x 2
    265 x 2, 3, 3
    -started to feel lighter every set. Took me a while to get warmed up

    -close grip (paused)
    275 x 3 x 4

    Deads
    330 x 2 x 8

    Oly squats
    5 x 8

    Chin ups
    3 x 12

    Pull downs
    4 x 10

    Db high incline
    85 x 3 x 12

    -bad idea to do deads today. Felt like 400 lbs, probably due to work since I've been putting more hours in which involves heavy lifting.

    -bench felt amazing tho. 275 close grip flew up, lot of torque with close grip, either that or I just got good blood flow in my tris and bis by that time.

  19. Strong bench and CG numbers! Time for Swolefies!

  20. strong work man! you hit 225 on over heads yet? how you liking the cube so far?

  21. Quote Originally Posted by capo180 View Post
    strong work man! you hit 225 on over heads yet? how you liking the cube so far?
    Thanks fellas. No I haven't tried for 225, soon though! The cube been awesome. I go to the gym feeling good having an idea of the numbers I need to hit, and I make adjustment on how I'm feeling that day (more reps if I feel good, higher weights but more sets ect) so I'm never feeling obligated to hit certain reps and dreading any lift like I kind of did with 531 esp on days I wasn't feeling it.

  22. Sunday body day
    OHP
    Bar, 95, 105
    155 x 8
    170 x 9

    Deads conventional beltless
    -was teaching my brother inlaw and decided to work up some heavy singles . Didn't have a good DL session mixed with bench so I said fck it
    315 x 1
    365 x 1
    405 x 2 felt fast
    455 x 1
    475 x 1 grinder from the floor.
    -wanted to do 5 plates but 475 wasn't as fast for my liking

    Snatch grip high pulls
    135 x 10
    155 x 10, 8

    Curls
    70 x 4 x 12

    Db high incline
    65 x 20
    85 x 15
    95 x 8

    Leg press
    -quad focus
    4 x 10

    Calve raises
    5 x 15

    Pull ups

  23. Nice work even thou u had a slight setback from what u wanted

  24. Snatch grip high pulls are my go to for delt work now. Love dem hoez
    Psalms 62:1-62:2
    Body Performance Solutions Rep

  25. Strong DLs and curls! Keep killing it AT!

  26. I'm back AM. Sorry for no updates. I'll update in a bit tho!!

  27. So been super busy, training and eating has been on a downslope for these past few weeks. Not going to bore u guys with details. Let's just say I got injured at work and just been on a slow recover but will continue training to get things back together


    Training has slightly changed at the moment, just going by feel trying to gain some momentum again.


    Heavy Dead lift/ reps bench


    Conventional deads
    Worked up to a
    495 for a grinder
    (PR on conventional )
    Speed work
    315 x 3 x 3

    Reps bench (wide)
    -used wide grip because I'm losing tightness on the chest. So did incline as well for more ROM
    225 x 2 x 5
    185 x 3 x 12

    Incline bench (wide)
    185 x 4 x 8

    Leg press
    leg ext
    Cable rows
    Chins

  28. What up ant!

    Numbers look good as always! Welcome back bro
    Psalms 62:1-62:2
    Body Performance Solutions Rep

  29. Quote Originally Posted by tyga tyga View Post
    What up ant! Numbers look good as always! Welcome back bro
    Thanks man. I've kept up to ur log and saw ur recent competition pics. Congrats Man U did great. Awesome work my dude

  30. Quote Originally Posted by atanocc View Post
    Thanks man. I've kept up to ur log and saw ur recent competition pics. Congrats Man U did great. Awesome work my dude
    Appreciate it family.

    Now keep this bish up to date lolol keep nursing that injury even if it "feels" better
    Psalms 62:1-62:2
    Body Performance Solutions Rep
  

  
 

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