Killn' The Cube: My powerlifting venture begins

[CincyKiller45]

Nice way to work in those pauses. I feel they build so much strength off the chest

Most definitely. I pause a LOT. My weakness is no longer off my chest. I'm going to start working the 3&4 boards in now. Some high pin presses as well.

 

[liftandswim]

Most definitely. I pause a LOT. My weakness is no longer off my chest. I'm going to start working the 3&4 boards in now. Some high pin presses as well.

I'm the same way, which is different than most for a raw bench.

 

[A AesthetiX]

Nice way to work in those pauses. I feel they build so much strength off the chest

I pause a TON and just adding pauses to my working sets added so much strength it's incredible haha. I'm in the same boat though, now I need to break though that midway sticking point.

 

[CincyKiller45]

8/228/14

DB rows:
90x12
95x12x2
100x12

CG pull downs:
160x15x2
190x8x2

Lat pull downs: 15x4

Reverse pec deck: 80x20x3

EZ bar curls:
115x8
135x5x2

NG cable curls:
90x20
100x15
110x15x2

Good day. Feeling swole.

 

[liftandswim]

How are you so strong on curls? Haha

 

[CincyKiller45]

How are you so strong on curls? Haha

Error, it was 125.

I don't know, it's weird. Must be from the heavy rows.

 

[CincyKiller45]

DE lower:

Cambered bar box squats:
265x2x10

DE deadlifts:
335+short light bands x2x8

BSS:
BWx15
30x10
35x8x2

GHR: BWx12x3

Good girl: 20x3

Bad girl: 20x3

Calves (DC)

Felt pretty solid today. Feels like I strained something deep in my hips on squats. It's in the area by the gooch. Feels weird.

Anyways, next week I'm deloading. I might start taking some supps again. I took formasurge months ago and that was the first thing I've taken in over a year. Maybe some creatine/follidrone.

 

[CincyKiller45]

DE upper:

Bench: double looped onyx band
135+bands x3x8

Kneeling landline press:
70x15
80x15x2
90x15

Triceps rope press downs: 20x3

Cable side lateral: 15x3

Swiss bar pull downs SS CG cable rows:
12/12x4

Overhead lay pull down: a lot

Cable preacher curl:
x20
x12x3

KB curl (holding fat part)
x25
x20x2

Ab machine made from the time of Moses: 15x3

Good day. All of this work took me about 55min. Sweated like a sloot on wedding day.

 

[Duramaxhd]

I don't know man in a lot of the movie I've seen moses is rockin quite a six pack lol

 

[CincyKiller45]

**** guys, somehow I lost both screws in my lever belt. They popped out I guess. Do you guys think a hardware store would have them, or is it exclusive to EFS?

 

[Rodja]

**** guys, somehow I lost both screws in my lever belt. They popped out I guess. Do you guys think a hardware store would have them, or is it exclusive to EFS?

It's not exclusive. I've replaced a few on mine.

 

[CincyKiller45]

It's not exclusive. I've replaced a few on mine.

Nice, thanks man.

 

[Rodja]

Nice, thanks man.

No problem. Get a few extra as well just in case it happens in a meet.

 

[CincyKiller45]

No problem. Get a few extra as well just in case it happens in a meet.

That's exactly what I did. I should be good on bolts for the life of the belt.

 

[CincyKiller45]

Deload turned into semi ME (felt amazing)

Squats:
275x5
315x1
365x1
405x1
415x1- 415 moved as fast as 315. I'm setting myself up for a huge PR, it was light AF.

Block pulls:
405x5
495x3
545x1
595x1 (PR)- I have a video, I got a new phone so I have to set up YouTube all over.

Reverse hyper:
50x12
100x15
150x12x2
200x12

Reverse hyper (BW)
x15x2
x20

Leg extensions: 20x3

Calves (DC)

Great day. I couldn't Deload today, I felt way too good. Maybe next week.

 

[CincyKiller45]

595 block pull:

Invalid Link Removed

As you can see I didn't lock my knees out, therefore, no rep. I'm glad I got a video because I thought I did. So, no PR. Didn't feel too heavy actually. On to the next one.

 

[Rodja]

Just flex the glutes at the top and hold it for 1 more second and you've got it.

 

[CincyKiller45]

Just flex the glutes at the top and hold it for 1 more second and you've got it.

Yeah, it was a mental lapse by me. I will know better next time.

Appreciate it.

 

[Rodja]

Yeah, it was a mental lapse by me. I will know better next time. Appreciate it.

I know how time seems to slow down when the weight gets heavy. I'm particularly bad myself on deads about holding it for a moment at the top.

 

[liftandswim]

595 block pull: Invalid Link Removed As you can see I didn't lock my knees out, therefore, no rep. I'm glad I got a video because I thought I did. So, no PR. Didn't feel too heavy actually. On to the next one.

Moved FAST off them blocks.

Awesome squatting too. What you think, numbers wise, is on the horizon?

 

[CincyKiller45]

I know how time seems to slow down when the weight gets heavy. I'm particularly bad myself on deads about holding it for a moment at the top.

Exactly, the time it felt it took and the time the video conveyed are totally different.

Moved FAST off them blocks. Awesome squatting too. What you think, numbers wise, is on the horizon?

Thanks, man.

Who knows. I'm just hoping for some PR's. I don't want to get too caught up on a subjective number.

 

[rob112]

Killer session Cincy!

 

[Sean1332]

Stroooong

 

[herderdude]

Frickin blasted that 595. I have no doubt you could have completed the rep had you known.

 

[CincyKiller45]

Killer session Cincy!

Stroooong

Frickin blasted that 595. I have no doubt you could have completed the rep had you known.

Thanks a lot fellas. I'll lock it out next time.

 

[CincyKiller45]

Today:

Sled drag: 16 min alternating forwards & backwards

Ab wheel: 12x3

Cable crunch: 200x20x3

Banded pall off press: 15x2

Limited on time today, accomplished what I needed though.

 

[Duramaxhd]

How u feeling after that heavy ass weight u pulled

 

[CincyKiller45]

How u feeling after that heavy ass weight u pulled

Pretty damn solid man. The PC is a little sore, but I've been hitting it hard.

 

[CincyKiller45]

ME upper:

6" pin press:
(All weights against short light bands)
225x8
275x5
295x3
275x5

OHP:
135x8 (pause)
155x3x3 (weakkkkkkk)

NG DB incline: 65x15x3

Press-downs:
15x2
12x1

DB side laterals:
15x15x1 (3" hold)
20x12 (3" hold)
25xAMRAP- 20

Pec deck: (rest pause)

That's all today. Don't know how I feel about today's session, honestly. We'll see if I can get that damn bench to move.

 

[CincyKiller45]

Post workout meal:



Invalid Link Removed

4 eggs w/ cheese
1/2 steak
6 pieces of bacon
2 pieces of toast

Yee. My cooking skills are improving.

 

[Sean1332]

By 1/2, you mean one out of two steaks were consumed? I sure hope you don't mean that you only ate half a steak!!!!

 

[CincyKiller45]

By 1/2, you mean one out of two steaks were consumed? I sure hope you don't mean that you only ate half a steak!!!!

I made 3 last night, only ate 2 1/2. It was too good, I wanted to save a half. Lol.

3 more marinating right now .

 

[Sean1332]

yum

 

[rob112]

Damn, food porn day on here


Killer pin presses too

 

[CincyKiller45]

Damn, food porn day on here Killer pin presses too

Thanks, bro. They took everything out of me, as you can tell from the subsequent work.

 

[CincyKiller45]

Woke up late, had to sprint to the gym.

Swiss bar pull downs SS cable row:
150x15x4/120x15x4

DB reverse fly: 15x25x3

Pull over machine: 200x20x3

EZ bar curl: I did 12, partner did 1, I did 11, partner did 2...so on

KB curl:
x20
x15

All I had time for, quick 40 min workout. Can't wait for the game tonight!!

 

[CincyKiller45]

DE lower:

Pause squat w/ squat bar:
285x2x8

Deadlift:
405x1x8

Bad girl: 20x3

Good girl: 20x3

BSS:
40x8x3
BWx15

That'll do.

 

[CincyKiller45]

DE upper:
Against short lights:
155x3x6
165x3x2
Straight weight:
225x3x2

Just messed around, trying to find the best set up. I think I figured something out, we'll see.

Seated DB shoulder press:
55x12
65x8x3- pretty weak on these, I haven't done them in a year.

Tate press: 35x12x3

Cable side laterals: 20x25x2

Machine fly: 20x3

WG pull- up with twisty handles:
BWx6
BWx5x3- these are so phucking hard

WG lat pull down:
x20
x15
x12
x10

Lat pull down SS banded pull aparts:
15/40x3

NG cable curl: 15x3

NG cable preacher curl:
x8x2
x6

Good day, motivation is through the roof. The best two things to happen to me lifting wise is joining AM and switching to PowerStation Gym.

Two pro wrestlers were there today, at least I'm assuming because they had on the T-shirts and people were getting their picture taken with them. Also, Jorge Gurgel, ex UFC fighter was there. Pretty cool.

 

[CincyKiller45]

Found them, they were The Usos. I don't know anything about wrestling, lol.

 

[Rodja]

Found them, they were The Usos. I don't know anything about wrestling, lol.

They're the current tag team champions and part of a massive Samoan wrestling family.

 

[Piston Honda]

They're the current tag team champions and part of a massive Samoan wrestling family.

I say "UUUU"

You say...

 

[Rodja]

I say "UUUU" You say...

Average tag team?

 

[Piston Honda]

Average tag team?

They're no Road Warriors

 

[CincyKiller45]

They're the current tag team champions and part of a massive Samoan wrestling family.

Oh, well damn. That's pretty cool.

 

[CincyKiller45]

Deload lower:

Front squat:
275x5
315x1x2

Deadlift:
405x1x3
455x1x2

455 video:
Invalid Link Removed

Speed was ok. I need to keep my lats a little tighter.

GHR: BWx20x2

Leg extensions: 20x4

Calves: a lot

Alright day, I need this deload.

 

[Duramaxhd]

Speed I didn't even see u pick it up the first time I watched

 

[liftandswim]

Speed looked great to me! Hard to tell from the video, but it looked like a pretty soft lockout to me. I know you've had issues with that (the 595 block pull) so just pointing it out. Strong nonetheless

 

[CincyKiller45]

Speed I didn't even see u pick it up the first time I watched

Thanks, man. Actually felt a lot slower than the previous sets. But, they can't all be perfect.

Speed looked great to me! Hard to tell from the video, but it looked like a pretty soft lockout to me. I know you've had issues with that (the 595 block pull) so just pointing it out. Strong nonetheless

You're probably right, bro. My lockout is the strongest part of my deadlift actually. I think it's a mental thing, I'm just not being conscious of it. I need to do as Rodja said and squeeze the glutes at the top and hold it a second longer.

 

[CountryLiftin]

Beast

 

[CincyKiller45]

Beast

I'm getting there. A lot more work to be done.

Conditioning today:

Sled drag: 15 min w/ 145#

Ab wheel roll out: 15x2

Leg raise: 30x2

Quick day, 6 classes has me busy. But, 12 more weeks until I graduate .

Also, Jorge Gurgel is moving his gym into PowerStation. This is a great opportunity to learn BJJ since I'll be there daily. I just don't know if I can fork out $150/month. Dammit, I can't wait to be rich.