Atanocc CubeKingpin Log

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  1. Bench
    Warmed up good with small increments
    -working sets
    185 x 3 x 10
    205 x 10

    225 x 8,8 (cg)
    185 x 2 x 10 ( lilly pause wide grip)

    High bb Incline
    135 x 3 x 15

    Bb Rows
    Delt rAises

    -all I had time for.


  2. good work man, always moving some heavy weight.

  3. Strong CG's
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  4. Thanks guys.

    Here's tonight's late night sesh:

    ME deads
    Sumos
    Work up
    395 x 3 x 5

    405 x 3 x 5 (block pull off plates)
    335 x 2 x 8 (deficit off plate)

    Paused squats (wide stance, chucks)
    135 x 5
    185 x 5
    225 x 5
    275 x 5
    315 x 3 x 3

    Gms
    135 x 2 x 15 -narrow stance
    135 x 2 x 15 - wide stance

    Ab work
    Leg raises/ hs ab machine/ Side plate crunches

    -blah. Started up the 9 week cycle again. Had ton of energy but weights just feeling heavy. Paused squats were tough, Sumo needs some work. I'm going to need a lot of dedication to be able to recover by eating good and sleeping right for me to see any progress. Lets see how this turns out.

  5. Strong lifting nonetheless. Kill that food!
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  6. Strong numbers! You are going to kill this nine week program! Half the battle is just showing up every night!

  7. Yessir. It's been tough lately. Finally made some time to hit the gym for squats. Too bad I was pretty tired leaving the house tho. But my preworkout kicked in and helped me get through most of it without the weights feeling like a ton

    squats (explosive day)
    -worked up to a decent weight I know I could do for 8 sets explosively
    225 x 8 x 3 reps ( wide stance)
    245 x 2 x 5 reps ( oly squats w/ chucks)
    205 x 2 x 8 reps (paused wide stance)
    -yea I know baby weight. But body couldn't stay tight due to being kinda tired. Yawning in between sets

    SLDL(tng)
    -did slow negatives and explode up
    135 x 10
    185 x 10
    225 x 10
    275 x 5
    315 x 5
    365 x 5

    Back raises
    3 x 12

    Chin ups
    3 x 10

    Abs/ obliques
    -Leg raises/ hs crunches/ Db side crunches

  8. 2 things I think suck most when going into the gym yawning between sets and Being injured

  9. Working out after a long day is the worst. Don't be so hard on yourself. You are still a strong one!

  10. Strong SLDL's. I love to see what you can do if you weren't tired.

    What's the tng mean?
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  11. Quote Originally Posted by RegisterJr View Post
    Strong SLDL's. I love to see what you can do if you weren't tired. What's the tng mean?
    Thanks fellas

    Tng means touch n go. But yea thinking if I should hit the gym tonight for my scheduled pump session. Just got back from eating dinner with my fam. Getting late again but only time I have really. I'll update if I do go. Be easy fellas

  12. Speed deads
    325 x 8 sets x 3
    345 x 2 sets x 5 ( block off plate)
    295 x 2 x 8 (deficit)

    Oly squats
    Work up to one working set
    275 x 8

    GMs
    135 x 10
    185 x 10
    225 x 10

    Cg pull downs
    20,20,10

    Core(leg raises)
    1 set and called it

    -felt like puking after oly squats. Didn't have it today. Back was already fatigued from work and just got super jittery today from the preworout.
    -missed the weakpoint/ bodybuilder day due to taking a TDAP shot for clinicals which gave me a super sore delt on top of some shoulder pain I've been having from work. W.e. I'll get at it next time.

  13. Strong pulls AT.

    What Pre did you take?
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  14. Strong session brother. Try Russian Twists with a weight plate for core.

  15. I Took prodigy. Never really felt like that either until last night. Already halfway through the bottle too. I'm assuming it was because I was a little generous on that one scoop. And I had a starBucks coffee early that day. Who knows. But I was just dizzy/jittery and just wanted to vomit.
    Will try that Russian twist tho kenpo! Maybe even tonight with bench work if I get home not feeling worn out.

  16. sometimes it happens like that man. maybe a little much caffeine for one day.

  17. thanks guys.. managed to go tonight to the gym. felt good today because i got home from work and caught some Zs for a few hours. woke up brand new lol

    HEAVY bench day
    (up to 80% ish)
    245 x 3 sets x 2
    265 x 2 sets x 2

    265 x 1 (cg)
    275 x 1 (cg)

    225 x 2 x 8 (lilly pause)

    db bench
    worked up in 8s to 1 heavy set
    105 x 8

    high incline db bench
    55s x 15,18,18

    cable high rows
    slow negs (dorian yates style)
    140 x 4 x 12

    chin ups
    3 x 10

    db laterals
    bb front raises
    rear delt flys machine

    ab work
    (tried that russian twist with a plate, awesome stuff kenpo)

    think i went a bit heavy for today. arms were feeling abit cold, havent pressed too much over the past weeks but once they got warmed up the presses got faster on 275.

  18. Strong brother. Those Russian Twists with a 35 lb plate make my abs sore for days!

  19. Rep squats
    245 x 8,12,10 (wide stance)
    265 x 8, 8 (oly squats in chucks)
    225 x 10, 10 (paused squats)

    Sldl
    185 x 3
    225 x 3
    315 x 3
    365 x 3
    385 x 3
    135 x 2 sets x 12(sumo medium stance)

    Bb hip thrust
    135 x 3 x 10

    Db farmer carries
    100s x 3 sets x 30 sec

    Ab work

    -decent late night session. Once the DOMs from deads day went away I was good to go. Just lacked some explosiveness. Tightness was there tho so Ab work is paying off I feel.

  20. Hella volume on squats.

    I need to start adding in more core work, too.
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  21. Nice reppage man!!

  22. Holy reps! How'd you like sumo stiffys?

  23. Quote Originally Posted by capo180 View Post
    Holy reps! How'd you like sumo stiffys?
    Sumo sldl was decent. I'll prob start off with those next time and work up. Get more strength with a wider stance since I do squat wide.

    Here was tonight's session:

    OHP
    -man I missed these
    95 x 10
    115 x 10
    135 x 10
    165 x 5 , 5 , 5

    Pull ups of 10 in between sets

    Db rows
    -controlled with a negative
    105 x 10
    115 x 10, 10
    125 x 10 (added straps)

    Leg ext
    120 x 10
    140 x 10
    180 x 10
    200 x 10

    Leg press
    Narrow stance
    4 x 10

    Curls and overhead tricep ext
    Abs and calves

    Worked some squat form work in the end. Wide stance, paused reps
    Worked up some 3s up to 225.
    Issues I've been having for squat seems to be getting fixed. Tightness improving, (not dive bombing it in the hole as before). torque being created with hams and hips. no pain and depth has been on point so fairly happy. Can't wait to start adding more weight to the bar

  24. Glad you're feeling better on the squat, AT.

    Very strong OHP's!
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  25. Strong OHP as usual. Very strong all around.

  26. Dang, I forgot how strong you were until you started posting again lolol
    Psalms 62:1-62:2

  27. Nice pressing man!

  28. Lol thanks guys here's tonight's sesh

    Sumos reps day
    345 x 3 x 10,8,8
    370 x 2 x 6 (block off plate)
    315 x 10 (deficit)

    Oly squats (chucks)
    -some speed work.. Not too heavy since Heavy squats scheduled this week. Need to b fresh for that day.
    Worked up
    225 x 6 x 3 reps

    Back ext
    45 x 10
    90 x 10 (used bar. Found it hard to set my self up tho)
    Bw x 2 x 20

    Pull downs
    140 x 3 x 12

    Hs rows
    3 x 10

    Ab work

    Shrugs
    225 x 3 x 15

    -Sumos coming off floor slow. Positioning and technique needs some work. I could power through the reps with Sumos tho. I feel I'm more explosive with conventional. Might lower weights on explosive day to dial in technique.

  29. I attempted sumos the other day for the first time. Only a couple reps, and it felt heavy has hell to me.

    Nice looking sumos and squats AT.
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  30. I get the same thing, some days it feels light and just flys some day its slooooow often wonder if it's in the setup

  31. Yeah sumo is very technically difficult, if you aren't dialed in you'll know it.

  32. Bench speed day
    205 x 8 x 3 reps
    225 x 2 x 5 CG
    185 x 2 x 10. Lilly pause

    Db bench
    100 x 3 x 10
    Incline
    50 x 2 x 20


    Chins
    10,12,12,10

    Bent Lateral raises / front bb raises
    Calves


    Off to work

  33. What up brotha
    Independent Review

  34. Quote Originally Posted by atanocc View Post
    Bench speed day 205 x 8 x 3 reps 225 x 2 x 5 CG 185 x 2 x 10. Lilly pause Db bench 100 x 3 x 10 Incline 50 x 2 x 20 Chins 10,12,12,10 Bent Lateral raises / front bb raises Calves Off to work
    Solid db work bruddah
    Quote Originally Posted by PalmFist View Post
    What up brotha
    yo, what up palm?!
    Psalms 62:1-62:2

  35. Quote Originally Posted by PalmFist View Post
    What up brotha
    not much here man. Just trying to get strong while life keep coming at me stronger lol
    Quote Originally Posted by tyga tyga View Post
    Solid db work bruddah yo, what up palm?!
    thanks my dude

  36. Squats
    275 x 4 x 2 reps
    275 x 5 reps (decided to hit more reps because I felt good)

    295 x 3( oly squats in chucks)
    315 x 3

    255 x 2 x 6 reps (paused)

    SLDL(deficit off plate)
    225 x 3
    315 x 3
    365 x 3
    405 x 3 (pr)

    Paused DLs conventional
    225 x 2 x 8(pause at shin)

    Form work with Sumos
    -got a lot of leg drive with Ed coan style DL
    Compared to my usual wide stance Sumos which was mainly hip hinge

    Db rows
    -controlled slow negative
    105 x 4 x 10

    Seated Cable high rows
    -upper back focus
    140 x 3 x 15

    Abs
    Weighted Decline sit ups
    Weighted Side bends



    Decent day. Main issues that I had to address was my grip strength. From carrying boxes all day really tires your grip. Made the bar feel heavier than it should be. Bar would feel like it's slipping off my back. Other than that. Bar speed was on point.

  37. Nice heavy day there man.. 405 stiffys jeez.

  38. ^^^ Jeebus man.

    Congrats on the PR!
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  39. Being a Daddy has made you stronger! Congrats on the PR! BeastMan!

  40. Ditto what they said!
    Independent Review
  

  
 

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