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    Atanocc CubeKingpin Log


    Wanted to try something different. Been doing 531 for a while and been looking for a change of pace. Amrap with sub-maximal weights every time puts a toll on me and recovery hasn't been at its best due to newborn and school. So hopefully this change in pace would be more beneficial for me.

    Goals
    Get my squats stronger. My squats is not my strong suit. Hips aren't at it's best but getting better with the new investment of squat shoes. Also, obviously get all my numbers up. Will be putting more vids of squats to figure out what I'm doing wrong or what I need to work on. I would want to compete in a meet once I can get my squat down and stronger than it is now.

    Stats
    5'8 205-210 lbs 25 y.o.
    Have a busy schedule like everyone else in here, juggling work/school/family/training.
    Been training for about 4 years now. Started off training like a bodybuilder. Now, Ive made the switch to powerlifting. Not too big with supplements except for protein, pwo, and creatine. Currently just using pwo.

    I'm here to learn and get feedback from my fellow am members. Any advise or critique on form is welcome.

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    Bench (reps)
    -pwo gameday. Took a while for me to get warmed up. Woke up and went to the gym and had to rush everything

    225 x 3 x 10 reps
    245 x 2 x 6. CG
    205 x 2 x 10 1" pause off chest(first time doing these and it sucked. Had to drop the pauses towards the end to get in more reps.)

    BB Upright rows
    75 x 15
    95 x 10
    135 x 10

    Cable Pull downs
    4 x 15

    Db front raise superset with lateral raises
    2 x 15/2 x 15

    Chin ups amrap
    (2 x 9,10) arms were fatigued by then.

    -cut it short today 45 min. Had to rush everything in so rest periods were short and I was sweating up a storm.

    Post meal
    Mcdonalds double quarter . Lol wife and sister told me to get some on the way home so I just got some for me too

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    And yes I eat rice with my burgers! So what.
    ---------
    Edit:
    Squats heavy day was done a few days ago. Posted it on previous log.
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    Meal 4
    Had this can of corn beef Lying around so I fried it up with some garlic and tomatoes. Put it with egg and rice. Bomb
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    In.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Like a true Asian, everything is superset with rice lol
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    Quote Originally Posted by tyga tyga View Post
    Like a true Asian, everything is superset with rice lol
    Hahah rice w/ everything.

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    Quote Originally Posted by atanocc View Post
    Hahah rice w/ everything. <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=10 0453"/>
    ROE

    Rice over everything? Lol
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    Quote Originally Posted by tyga tyga View Post
    ROE Rice over everything? Lol
    Lol nice. I'm on that ROE diet.
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    I've been craving corned beef recently too. I can't even remember if I like the stuff.
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    There is a place in town here that makes a rubin (spelling) pizza been wanting it for a while now
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    Quote Originally Posted by RegisterJr View Post
    I've been craving corned beef recently too. I can't even remember if I like the stuff.
    Lol go get some. Prices gone up though. I remember when a can was just under 4. Now it's up 6 dollars.

    Quote Originally Posted by Duramaxhd View Post
    There is a place in town here that makes a rubin (spelling) pizza been wanting it for a while now
    Reuben pizza sound awesome right now . I'm stuck here at work and thinking what to eat on lunch break
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    Air soft wars bout to go down lol. got everyone here to bring their airsofts guns. What better to way than at a warehouse.
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    In on this man.
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    Meal 3
    Pwo meal

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    Salt pepper shrimp, Mongolian beef with that rice
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    Quote Originally Posted by atanocc View Post
    Lol go get some. Prices gone up though. I remember when a can was just under 4. Now it's up 6 dollars.
    I almost did. The smallest can was almost 600 calories. I'm not able to portion that out right now because I'm so hungry.

    It's really not that expensive here. $3-4 for a large can.
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    Deads explosive
    Rotation 1 week 1
    275 x 3 x 4
    295 x 3 x 4
    Block pull off plate
    315 x 5
    335 x 5
    Deficit off plate
    -touch n go, slow negatives
    265 x 8
    275 x 8

    Ssb squats
    -not sure the weight of bar so I just put it as 45
    95 x 10
    135 x 10
    185 x 10
    225 x 10
    135 x 15

    Bb rows
    135 x 2 x 10
    185 x 10

    Db shrugs
    -lilly style
    80 x 3 x 10

    Seated rows
    -pull up to upper abs
    (More trap and rhomboid focus)
    120 x 3 x 15

    Pull ups AMRAP 2 sets
    Leg raises AMRap 2 sets

    -fck that sht. I'm drenched with sweat. Time for some tacos and watch the Blackhawks and kick back some IPAs
    -on another note. Switched to conventional. Form needs some work. I recorded myself and saw I am leaning quite a bit over the bar I'll upload in abit. Any fixes for that?
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    Nice work man! Up load those vids and ill check em out, and try to help the best I can.
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    Quote Originally Posted by capo180 View Post
    Nice work man! Up load those vids and ill check em out, and try to help the best I can.
    Thanks man. But Nvm bout the vids. It only showed my top half of my form. I placed it on the floor and it moved when I was walking away. I'll put upload one on squats day. I'll do a form check on it forsure
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    Body day
    -fasted, needed to get the alcohol out my system

    OHP
    135 x 15
    155 x 6
    165 x 6
    175 x 4

    Pull ups
    3 x 15

    Calve seated raises
    A lot. High reps

    Bb curls
    50 x 3 x 15
    Revers curls
    50 x 3 x 15

    Leg press
    (Quad focus)
    -calves to hams, soft lockout.
    15, 15,15, 20 , 30 (extended set with rest pause)

    RDLs
    225 x 4 x 10
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    Mayweather fight at the casino
    Ate at the buffet at the casino too. Some good eating

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    Subbed brother AT the Hulk!
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    Quote Originally Posted by atanocc View Post
    Mayweather fight at the casino Ate at the buffet at the casino too. Some good eating <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=10 0564"/>
    Looks slammin. You always paint your nails bro?
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    Quote Originally Posted by kenpoengineer View Post
    Subbed brother AT the Hulk!
    Good to have you kenpo

    Quote Originally Posted by tyga tyga View Post
    Looks slammin. You always paint your nails bro?
    Hahah Fckn guy. You know how I do man. Sheeit. Lol naw it was my moms nails, she the one paid for everything last night at the casino with her black card. She was like you want to see the fight? I said no. She then hit me with the "I'll pay for your buffet" lol I was like LEGO!
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    Quote Originally Posted by atanocc View Post
    Good to have you kenpo Hahah Fckn guy. You know how I do man. Sheeit. Lol naw it was my moms nails, she the one paid for everything last night at the casino with her black card. She was like you want to see the fight? I said no. She then hit me with the "I'll pay for your buffet" lol I was like LEGO!
    Lol, free meal ticket? Can't pass that lol
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    Yo!
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    Quote Originally Posted by aceroni View Post
    Yo!
    Yo yo !
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    Quote Originally Posted by jimbuick View Post
    Subbed.
    Welcome
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    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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    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
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    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.
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    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.
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    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
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    Man that's a lot of work there good job
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    Ditto. That's a good work load.
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    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
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    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.
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