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Killn' The Cube: My powerlifting venture begins

aceroni said:
I feel you with being angry. Sometimes when I train at the university gym- I have to deal with dumb people. example 1: waiting for the squat rack while some guy does a squat (more like a not so good morning) with quarters on the side. Example 2: "hey how many sets so you have on the lat pulldown" "a couple, I'll be quick" kid sits down backwards on pulldown, proceeds to pull out phone, scrolls Facebook. ..... Keep your ****ing phone out of the gym unless it's for music /recording. I laughed.
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Exactly man. I'm just going to keep my head down.

I'm not that big yet, but I'll put my work level against damn near anyone's. We'll see where I stand in the years to come. That is all.
 
Today:

Just wanted some light weight work to get ready for my next westside venture Monday.

Pause squats 3": 265x2x6

Pause deadlifts: 365x2x6

Leg press with feet low: 200x20x3

Weighted back extension: 135x12x3

That's it for the day. Monday produced DOM's for this entire week. Benching light tmrw and hitting grooving westside again Monday.
 
CountryLiftin said:
Wait James called you small?
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No he said I wasn't big. I'm not saying I'm "big" compared to some people, but I'm certainly one of the bigger guys at my gym. I'm neither ignorant nor delusional.

I'm not going to argue. I'm not a talker, I'm about it.
 
Last deload:

DE Bench:
155+short lights x3x4
165+short lights x3x4

Incline DB bench: 75x15x2

Lying DB tri extensions: 30x11x3

Hex press: 35x15x3

Cable side lateral:
30x15x2
20x12x1- As slow as possible

Lat pull down: forget weight, more about form x12x3

Face pulls:
100x15x2
80x20

200 banded pull aparts throughout workout

Incline DB curl: 12x3

Concentration curl: 15x2

Great lift today. Was moving fast, had a sweat going and ridiculous pump.

Westside Monday, I'm making some minor adjustments, but the bread and butter will remain.
 
I'm jealous man. You're going to be stronger than I am this year at some point.

Good work.
 
Swanson52 said:
I'm jealous man. You're going to be stronger than I am this year at some point. Good work.
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I wouldn't say that, man. I WILL get to a 500 squat, I WILL pull 600 and I will be very surprised if I exceed anything around 385 on bench. That still puts me behind where you're at RIGHT NOW. You've got a hell of a lot of momentum and I'm only wishing you continual success.

I'm optimistic about this years progress all while realistic.

<-- Taking notes from you
 
Westside: Week 1- ME lower

Front squat:
325x1
325x2

I was going for 3 and I asked a buddy to spot me, clearly didn't know what he was doing. He was way to close and I twerk teamed him on the way down. I had to rack it to tell him to back up, then did 2 more. Would have been a PR!

Rack pull:
405x2
455x2
495x2
515x2
545x2 (PR)

Suspended GM:
135x10
185x8
225x6
275x6 (PR)

That's all I had time for. I got 0 hours of sleep last night and I had to go into work immediately after. I hate being pressed for time, going to do some sled drags tomorrow, weather permitting, and some small accessory work.
 
Lmao @ twerk teamed. Legit out loud laugh. I've got tears in my eyes at the visual.
 
Swanson52 said:
Lmao @ twerk teamed. Legit out loud laugh. I've got tears in my eyes at the visual.
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Lol, I'd rather fail and bend another bar before reliving that mess.


rob112 said:
I don't know how you do it on no sleep...awesome work brother
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It sucks man. I'm working until midnight tonight and have more school work to do before class at 8am. I'm a little tired.
 
And they wonder why college kids eat adderal like candy. Well take a nap when you can man haha
 
Was it as bad as our tumble team spot job?
 
CincyKiller45 said:
I would rather bust my ass than man on man grind.

That was pretty funny, though. 415 had me buckled, lol.
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Ohhh one of those? Lol.

P.S. If you're not doing anything on Saturday, you ought to come down to the Sweatt Shop and see a sweet meet.
 
herderdude said:
Ohhh one of those? Lol.

P.S. If you're not doing anything on Saturday, you ought to come down to the Sweatt Shop and see a sweet meet.
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You ever read Chris Pappillion (sp) rail on Laura Sweatt on Facebook? It's bananas.
 
Swanson52 said:
You ever read Chris Pappillion (sp) rail on Laura Sweatt on Facebook? It's bananas.
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Dang, you were not kidding. He laid all his cards on the table and hurt a bunch of feelings.
 
herderdude said:
Dang, you were not kidding. He laid all his cards on the table and hurt a bunch of feelings.
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I've seen him do it a couple times towards her and once when Dave Hoff set the equipped total record.

I don't think anyone hates Westside more than that dude, and he'll let ERRBODY know about it.

That said, her world record squats are HIGH. I don't disagree with him there.
 
Swanson52 said:
I've seen him do it a couple times towards her and once when Dave Hoff set the equipped total record.

I don't think anyone hates Westside more than that dude, and he'll let ERRBODY know about it.

That said, her world record squats are HIGH. I don't disagree with him there.
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I don't disagree with any of the things he said on those vids, though I could do without the pro wrestler shyt that went on.
 
herderdude said:
Ohhh one of those? Lol. P.S. If you're not doing anything on Saturday, you ought to come down to the Sweatt Shop and see a sweet meet.
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Yeah, one of those. My donk grinded on every crevice of his body.

When is it and are you making the trip?
 
Today:

Sled drag:
50 yd forwards 50 yd backwards x100lbx1
100yd forwards x200lbx4
50yd backwards x100 x2

You guys were right, backwards is a dirty sloot.

Leg extensions:
70x15x3

I was watching a Lilly video post knee destruction and he partially credited his injury from not doing enough iso movements. He specifically said leg extensions, so I'm going to incorporate them.

Farmer carries:
90lb DB's x50yds x4

Calves (DC): a lot

A lot of mobility. I'm not privy to some of the names, just took them out of BASL. Then foam rolled and got out.

Having a fantastic day, that's all.
 
Westside- ME upper

Floor press: 295x3

Man, these are harder than reg bench for me now! Probably a PR, but I'm not proud enough of it to claim it.

Bench:
225x5
275x3
Add sling shot
295x3
315x3
335x3

CG Lilly press 5" isometric:
225x2x3
255x2x2 (smoked me)

Arnold press:
40x15x2
40x12 (dead)

Big 33's: 10lb DB's

All I had time for. Not too bad. Tmrw, I'll be doing some rear upper work.
 
FP used to be easier for you!? Dam man! Haha


Sick presses though. Very impressive gains. You have been like butter; on a roll lol bad joke
 
rob112 said:
FP used to be easier for you!? Dam man! Haha Sick presses though. Very impressive gains. You have been like butter; on a roll lol bad joke
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They were, haha. I had no spot so the unrack was a challenge. The pins are separated too far, so 1 pin lower and it's 4" from my forehead and 1 pin higher I have to lose my tightness in my back to unrack.

Thanks though, bro. Butter me up and call me Sally, I'm coming for 365!
 
Westside: DE lower

DE deadlift: 365+short lights x2x6

Erectors are still shot from Monday's rack pulls, but I didn't want to take it too easy.

DE squat: 185+average bands x3x6

I rigged these up differently than usual. There was too much slack when using DB's so I used 100lb plates. This were a bitch! I wanted it to be more like a squat to a box then a box squat.

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Are there anything you guys think I need work on? Critique away, I need help.

Bulgarian SS:
30x8
35x8
45x8

Leg extensions (slow): 70x15x3

Cable crunches: whole stack (200)x15x3

BW in and outs: 25x3

Good workout. Sweating a lot. Thank God this week is almost over I'm going to pass out like a baby tonight.
 
Good session man. I'd work on leading with your chest off of the box. I dunno how else to put it. Your butt comes up first. Spread the floor hard off the box. Can you shift the band setup back? Looks like you may have a little more forward tension. I dunno. Just guessin on all of this lol

Pretty good for 200lb of tension
 
Yeah, like Sean said, you need to drive your back into the bar. Also agree with there being more forward tension. Looks like you might have been a little too upright, as well.

I know you're always taught to be upright, but when box squatting against bands, the bar has to go down and up in a straight line. So you push your hamstrings back, and you keep a strong back, but you actually do have to give it a good bit of forward lean.

I had the same problem with my squats at the Compound, and you can see what happens in the video. The bands corrected my positioning really quickly, though my ass shot up.
 
Sean1332 said:
Good session man. I'd work on leading with your chest off of the box. I dunno how else to put it. Your butt comes up first. Spread the floor hard off the box. Can you shift the band setup back? Looks like you may have a little more forward tension. I dunno. Just guessin on all of this lol Pretty good for 200lb of tension
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200lb of tension? I over shot my mark, lol. I'm investing in some light bands, 200 is too much for what I'm looking to do on a DE day.

I've been having a lot of trouble getting torque and spreading the floor, my feet literally spin from it. Maybe oly shoes would help, I have very flat feet.

You're right about the forward tension, I noticed that as I was watching the vid. Maybe it's not a bad thing though..it could be a good way to learn how to drive my back into the bar.

herderdude said:
Yeah, like Sean said, you need to drive your back into the bar. Also agree with there being more forward tension. Looks like you might have been a little too upright, as well. I know you're always taught to be upright, but when box squatting against bands, the bar has to go down and up in a straight line. So you push your hamstrings back, and you keep a strong back, but you actually do have to give it a good bit of forward lean. I had the same problem with my squats at the Compound, and you can see what happens in the video. The bands corrected my positioning really quickly, though my ass shot up.
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Hmm, well ****. Maybe I don't want to go against bands then, I'm trying to learn to stay upright! I know how to cave, lol.
 
I really don't think flat feet have to do much with Oly vs Flat sole. I'm flat footed and rock both. They just have more of a habit of caving outwards. Are your shoes just not gripping?

The forward lean is good for forcing you to keep up, but maybe with less tension so it won't break down form.

I believe it's around 200. Read Dave Tate's accomodating resistance article and he gives band tensions, and tensions to be used for whatever lb squatter you are. I might be mistaken on tension, but my oranges were 110lbs and I'm 5'9"
 
Sean1332 said:
I really don't think flat feet have to do much with Oly vs Flat sole. I'm flat footed and rock both. They just have more of a habit of caving outwards. Are your shoes just not gripping? The forward lean is good for forcing you to keep up, but maybe with less tension so it won't break down form. I believe it's around 200. Read Dave Tate's accomodating resistance article and he gives band tensions, and tensions to be used for whatever lb squatter you are. I might be mistaken on tension, but my oranges were 110lbs and I'm 5'9"
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I was speaking more so on the grip of oly shoes, I don't even know why I brought up flat feet. These chucks are new too. Every time I start damn near straight then one or two reps in they're angled pretty drastic.

Ok, I've been needing to read that. My bands are pretty well worn too, not as much tension as they used to.
 
CincyKiller45 said:
I was speaking more so on the grip of oly shoes, I don't even know why I brought up flat feet. These chucks are new too. Every time I start damn near straight then one or two reps in they're angled pretty drastic. Ok, I've been needing to read that. My bands are pretty well worn too, not as much tension as they used to.
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Ah I gotcha. The grip is pretty much the same. Get some stickum spray or liquid grip maybe

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Nevermind. Band tension isn't there. My bad. He does say how much tension to use though.
 
Sean1332 said:
Ah I gotcha. The grip is pretty much the same. Get some stickum spray or liquid grip maybe Invalid Link Removed Nevermind. Band tension isn't there. My bad. He does say how much tension to use though.
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Is that meet legal? I don't know why they won't stay where I want them, lol!

Ok, checking it out now.
 
Dam that is a lot of tension! Haha


Wish I could help but aside from mobility I suck with them. Seems like the big dawgs got you covered!
 
rob112 said:
Dam that is a lot of tension! Haha Wish I could help but aside from mobility I suck with them. Seems like the big dawgs got you covered!
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I need the mental fortitude to do mobility daily like you guys. I always feel great after, but the last thing I want to do is mobility. Literally, I think I would rather run..
 
Westside: DE upper

Bench: 155+short lights x3x6

Z-press:
95x12
115x12
125x10

Rolling DB triceps extension SS banded fly: 20/20- 35's/avg band

Chest supported banded t-bar row:
Average short band AKA **** you
45x12
70x12x2

Rear delt fly SS pull aparts: 20/30- 20's/onyx

Preacher curl (RP): a lot, it hurt.

Went extremely fast today. Everything's looking solid and my work capacity is growing, I think I found a way to help my ass lift too.
 
CincyKiller45 said:
I need the mental fortitude to do mobility daily like you guys. I always feel great after, but the last thing I want to do is mobility. Literally, I think I would rather run..
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Just keep in mind, you're not gonna make any permanent changes in tissue or mobility doing pre/post stuff only. Few seconds a couple times a day.
 
Sean1332 said:
Just keep in mind, you're not gonna make any permanent changes in tissue or mobility doing pre/post stuff only. Few seconds a couple times a day.
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I know man. It's one of those things where I know what I should do, but usually end up not doing. If I do mobility 3x a week aside from pre stuff, I'm feeling pretty good.

Sean1332 said:
How are you keepin your ass on the bench?
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Instead of driving with my hips I'm doing something similar to a leg extension. I heard it said before to drive yourself back into the bench, but I still would have the ass lift. I think it's the same thing essentially, I just didn't understand it completely.
 
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