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Killn' The Cube: My powerlifting venture begins

Deload/conditioning:

Treadmill: 4mph on 4 incline- 1 mile/15 min

Farmers:
60lb DB 150 ft
80lb DB 150x5
100lb DB 150x3

DB swings: 65x20x3

Cable crunches:
180x25
200x20x3

Ab wheel:
10x2
12x1

Mobility/foam roll

Felt good. This week doesn't look good on paper, but I'm looking to make improvements on my weaknesses. Thinking about breaking out the slingshot for deload bench tomorrow.
 
Went to the store and bought some healthier foods. This just means I'm eating a lot more and keeping my conditioning going. I just need to figure out the best way I can implement it.

Edit: it's nearly sled season :)
 
Deload-blah

Bench:
135x10
185x8
225x5
Add slingshot: 275x5

Landmine press: 85x15x3

Rolling DB triceps extension: 30x8x3

Pec deck: 130x15x3

Cable side lateral: 20x8x3- slow as hell

Banded chest supported T-bar row:
Double light shorts+45x8x3

Lat pull down: 100x15x3- first time doing this in 2 years

DB curl: who cares x10x3

That's all. Body is feeling great. I'm thinking about doing DE as I normally would. Hmm.
 
Deload:

Squat:
135x10
185x8
225x8
275x2x3
315x1x2

Man, really focused on creating hip torque today. HUGE difference. I also grasped the concept of hamstring curling down to the hole. Yeah buddy, that is all.

Deadlift:
315x2x6
365x1x4

Bulgarian SS: 35's x8x3

Leg press w/ feet at the bottom to mimic a leg extension, sort of: 200x15x3

Refreshing day. I have new things to work on which I love. This is my favorite thing about PL'ing, you can always improve and find ways to get better at the movements. Things are looking up.
 
Got a job offer to be a bouncer on the weekends. My days of carrying lumber, concrete, drywall, plywood, shingles and insulation might be over.
 
rob112 said:
I miss AI
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Me too, he was a boss. I've kept his shoes I got from 3rd grade. Too bad they don't fit anymore.

Edit: when I was talking to Mark, all I could think about was his Iverson impression. Lol.
 
Deload-upper

Bench:
135x10
185x8
225x5
275x1
Add original slingshot
275x2x2

Speed work:
225+light shorts & slingshot: 2x4

Tate press: 30x10x3

Incline DB fly: 35x12x3

Seated DB side lateral: 20x15x3

Band pull aparts: 50x3

Chest supported row: 50x8x3

Banded EZ bar curl: average band +40x15x3

Concentration curl: 15x15x3- 8 sec negatives

Plate pinches: 2 10's to failure x3

Light day. Toned everything down and went fast to build up a sweat. Just conditioning tmrw w/ Sunday off. :)
 
Last deload day:

1 mile on incline: 15 min

30 min of heavy bag work: wrists are all sorts of phucker from years of boxing. I need to wrap my wrists when I work the heavy bag and get some wrist wraps for bench and squat.

Banded DB side bends: 15x3

Cable crunches:
180x15
200 (whole stack)x15
160x50

Hanging knee raises: 5x4

Foam roll/hip floss/ stretching

I've noticed the last few weeks that my left hip is considerably tighter than my right. I need to address this. Zero pain though.
 
Suppdate:

Nearing the end of my formasurge run and I've really enjoyed it. As you can see; I've hit numerous PR's and my libido is still up. Sad they're not making more as I would surely use it for PCT, when I start cycling.

I've noticed it has helped me maintain a decent body comp while dirty bulking, raised libido and strength increases. Hard to gauge what effects it truly has had on strength because the amount of calories and training I have put in. It has effected me, though, there's no doubt.

Thanks again Jim for sending it out. I'll put up a final review in the review section after it's gone, as part of our agreement. :)
 
CincyKiller45 said:
Suppdate:

Nearing the end of my formasurge run and I've really enjoyed it. As you can see; I've hit numerous PR's and my libido is still up. Sad they're not making more as I would surely use it for PCT, when I start cycling.

I've noticed it has helped me maintain a decent body comp while dirty bulking, raised libido and strength increases. Hard to gauge what effects it truly has had on strength because the amount of calories and training I have put in. It has effected me, though, there's no doubt.

Thanks again Jim for sending it out. I'll put up a final review in the review section after it's gone, as part of our agreement. :)
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Good deal, I was actually going to ask how you liked it.
 
Praying I get my wraps before I train tomorrow. A deficit single and squat reps are in order. Deload is finally over; ready to tear **** apart.
 
Westside: Week 8- ME lower

1" deficit deadlift:
495x1
515x1 (PR)
525x1 (PR)

Huge day for me. 525 came up nice. I clearly had more in the tank.

Squat w/I belt: 315x5x5 (buried every rep, brutal)

Barbell back extensions:
135x10x3
155x10 (these are ridiculously painful)

That's all, I'm smoked. I timed deload perfectly and came back ready to work.

Vids coming.
 
Videos:

495x1: Invalid Link Removed

515x1: Invalid Link Removed

I messed up on the tube. It's 515 not 495.

525x1: Invalid Link Removed

My previous PR is 525 from the ground, lol. Great day today, hard work pays off. I didn't get a chance to get my wraps or tork today dammit. Friday I'll use them.
 
jimbuick said:
Maybe it's the angle, but are your feet not even on that last one?!
Click to expand...

I can't really tell man, could be though. I didn't take my time to set up like the 515 rep, like I should have though.

Edit: I think it's the angle.
 
Awh, that's a double, chief! It's not even a contest between us at the moment! You're all over this.
 
herderdude said:
Awh, that's a double, chief! It's not even a contest between us at the moment! You're all over this.
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I don't know about that man, I'm getting better though.

I thought about going for 545, but that would have been a 50lb deficit PR, lol. On to the next one..
 
CincyKiller45 said:
I don't know about that man, I'm getting better though.

I thought about going for 545, but that would have been a 50lb deficit PR, lol. On to the next one..
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I'm telling you. Give me a good deload and a good deadlift bar and I'll get 530-540 at the push/pull meet. Give you a deadlift bar and pull from the floor and you're up on 565-585 all day from what I saw on the tape.
 
herderdude said:
I'm telling you. Give me a good deload and a good deadlift bar and I'll get 530-540 at the push/pull meet. Give you a deadlift bar and pull from the floor and you're up on 565-585 all day from what I saw on the tape.
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Who knows, man. I just came off an incredible deload. I'm This year has been an incredible learning experience for me; the knowledge I've gained is unquantifiable. This site has truly been a blessing, hell I probably wouldn't be deadlifting and I'm 100% sure I wouldn't have stumbled upon this great sport of PL'ing if it weren't for it.

Since I got the mushy gooshy out of the way, I got my package today. They didn't send my wraps! It says "shipped separately." Wouldn't be a big deal, but I paid $20 for shipping so I could get them faster. Phuckers. So in the midst of my anger I did what any good man would do, I hit this nose tork HARD. Holy ****, my eyes are burning still.
 
No biggie, that's how they did it for me, too. You may have gotten rush shipping, but keep in mind that there is often a 2-4 week delay, especially on Strangulators, which sell out so often it makes powerlifters everywhere want to strangulate somebody.
 
herderdude said:
No biggie, that's how they did it for me, too. You may have gotten rush shipping, but keep in mind that there is often a 2-4 week delay, especially on Strangulators, which sell out so often it makes powerlifters everywhere want to strangulate somebody.
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It said it was in stock. I wouldn't have paid $20 for 3 day delivery for nose tork alone. Lol.

I didn't mention, but used Rheband knee sleeves today, they're the ****. I should have gone for them instead of the wraps.
 
Wait until you feel the carryover from those wraps before you slander my religion.
 
herderdude said:
Wait until you feel the carryover from those wraps before you slander my religion.
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I can already see why wraps can be addicting. Multiple kids from different forums have claimed they're getting 100lbs out of their 2.5m wraps. Given they're the best wraps for them and they've really mastered them.

That's nuts! I never would have thought that. I know it's not common but good lord.
 
If I got 100 lbs I would be prettyyyyty happy. I'm seeing 20 maybe with me wrapping myself pretty loosely and being tired. Definitely need more experience but I see the potential.
 
Hell, I'm getting 70 out of my belt and wraps. It's all about experience. Also, I suspect that the guys who wrap often don't really push their unwrapped squats. I was getting 120 out of my wraps before I started pushing my unwrapped squats.
 
herderdude said:
Hell, I'm getting 70 out of my belt and wraps. It's all about experience. Also, I suspect that the guys who wrap often don't really push their unwrapped squats. I was getting 120 out of my wraps before I started pushing my unwrapped squats.
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I was thinking that too... About not really pushin. I can get more out of a belt now that wraps. With the new belt and more practice with wraps things should be good. I guess I need to practice wrapped if I wana compete wrapped.
 
herderdude said:
Hell, I'm getting 70 out of my belt and wraps. It's all about experience. Also, I suspect that the guys who wrap often don't really push their unwrapped squats. I was getting 120 out of my wraps before I started pushing my unwrapped squats.
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Good point. I've been thinking about running another smolov jr cycle with wraps. I figure that would be a good way to get a lot of work in with them.
 
Conditioning day:

Sled drag:
Sled +100# 300 yards x2
Sled +200# 75 yards x5
Sled +100# 300 yards x1

Ab wheel roll out: 10x4

Foam roll/stretching

I had to get some sled work in today, 65 and sunny in Ohio today and it's suppose to be a snow storm tomorrow. Ohio, lol.

This absolutely beat my ass. I was huffing like a fat whore. There's a bar next to my gym, these turds are hammered at 6pm on a Tuesday smoking cigs watching me tear myself apart. Kind of irked me, lol.
 
CincyKiller45 said:
Conditioning day:

Sled drag:
Sled +100# 300 yards x2
Sled +200# 75 yards x5
Sled +100# 300 yards x1

Ab wheel roll out: 10x4

Foam roll/stretching

I had to get some sled work in today, 65 and sunny in Ohio today and it's suppose to be a snow storm tomorrow. Ohio, lol.

This absolutely beat my ass. I was huffing like a fat whore. There's a bar next to my gym, these turds are hammered at 6pm on a Tuesday smoking cigs watching me tear myself apart. Kind of irked me, lol.
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Were you pulling that backwards or forward?

Were the drunk guys hollering at you?
 
aceroni said:
Were you pulling that backwards or forward? Were the drunk guys hollering at you?
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Forward, I need to start going backwards as well. This smoked me though.

No they weren't. They're just a bunch of old fat guys that think they're badasses cause they wear leather jackets and ride Harley's. There's always stabbings at that bar and I really dislike those type of people. That's what bugs me more so than them watching me.
 
jimbuick said:
Backwards sled drags are awful. The quad pump is miserable.
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I can imagine. I will try them next Tuesday, weather permitting.

My hamstrings/glutes/hips are fried from these. Walking tomorrow might be an issue. Kind of sad considering I didn't do THAT much, but in time I will become a sled machine.
 
Westside: Week 8- ME upper

Pin-press 1" off chest:
315x1 (PR)
325x0- just missed it. I had it, then it drifted on me. I think I could have got it if I waited and tried again, but the opportunity cost wasn't worth it.

Pin-press 1" off chest back-down: All sets with short light bands and sling shot

225x3x5

Incline BB: 135x15x3- 1 min between sets.

Hex press via Swansons video:
25x15x2
30x15

DB triceps extension: 30x10x3

Cable side lateral: 30x12x3

That's all. Pretty decent lift, excited to see where my paused max is.

Also, got the wraps today. I'll throw them on for DE Friday because I can't wait.
 
Back:

WG pull-ups:
BW+45: 5x3
BW (AMAP)- 13

One arm T-bar row:
135x10
160x8x3

DB rows: 105x5x4

Band pull aparts until the crows come home x4

Face-pulls: 110x15x3

EZ bar curl (21's): 65lbs

Banded EZ bar curl: 65x8x3

'Tis all. Not half bad. My weight is down to about 220 with all this healthy eating. Feeling a little more energized as well.

Also, threw on the wraps last night and did some air squats. Sum b1tch those things are stiff as a board!
 
Westside: Week 8- DE lower

DE deadlift: 2x6- 315+short light band

DE squat: 2x4- 275

Wrapped squat: 275x5

I had Eric wrap me, he wrapped those things competition style. 275 moved faster than a true 135. I lost feeling in my right foot, still doesn't feel right hahah. :)

OH squat: 95x8x4

Hack squat: 140x15x3

Donkey calf: 20x2 (DC)

Blah day. I did myself a favor and read 300 pages of BASL last night. My spine positioning needs a lot of work. I've been over extending big time. I'm taking big steps towards correcting it. That's why in implementing OH squats every single DE day.

APT sucks. They sent me 2M when I paid $10 extra for 2.5M. My legs are too big for 2M according to Eric. I'm calling them and going to try and talk them into a free bottle of tork or something, they've shown me nothing but bad business practice.
 
Sounds like my experience with extremely tight cast style wraps. **** is brutal!

Nice work today as well.
 
I'd tell those fücks to send you the 2.5s that you ordered. Fück a $5 bottle of Tork, you need the proper size of knee wraps.
 
herderdude said:
I'd tell those fücks to send you the 2.5s that you ordered. Fück a $5 bottle of Tork, you need the proper size of knee wraps.
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No, I want the 2.5M and the tork. That extra couple wraps around the knees makes a big difference according to Eric. No way I'm not getting 2.5M.
 
rob112 said:
Sounds like my experience with extremely tight cast style wraps. **** is brutal! Nice work today as well.
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I need to do better on DE days honestly. Last two days have been less than stellar. I'll make it happen tomorrow.

Foot is still dead and bruises. Nothing wrong with some battle scars. Honestly, I'm not wrapping again until I can figure out this neutral alone position. Today was a huge improvement, but not nearly maximal weights. I see no point in throwing an additional 20-50lbs on my back if I can't do it the right way without them.
 
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