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Atanocc CubeKingpin Log

What's causing the aggression?

Either way, seems to be working.
 
Nice benching man awsome dips I just started doing them again but mine are assisted :-( but getting better

What's you body weight?
 
kenpoengineer said:
Agree you had a "good" session. Strong lifts all around. Dips with 55 lbs of plates is legit!
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Thanks kenpo. U inspired me to put em back in my training
RegisterJr said:
What's causing the aggression? Either way, seems to be working.
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Not sure exactly. What I've done differently for this week was kept my insulin low by avoiding sugars. Especially white rice, and that in turn, made my preworkout drink more effective? Maybe due to having higher insulin sensitivity from carb(simple sugars) restricting?? i felt a big difference with the pump due to this and weights felt lighter then usual. I've done this because I've noticed that after eating a high carb meal( say 2 hours prior). The effects of stims and the "pump" has not been like it has befor (maybe due to my insulin sensitivity decreasing over time with the bad diet I've been having lately). So been trying out putting off carbs till After my workout and it's been on point. Just need to test out if I eat a whole bunch of complex carbs befor workout, would it have same effect??

Duramaxhd said:
Nice benching man awsome dips I just started doing them again but mine are assisted :-( but getting better What's you body weight?
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I'm sitting around 208-210. A lot of bf tho lol. Bad diet :/ but yea dips use to be my staple but shoulder problem kept me away from it for awhile. Need to get back to doing 3 plate dips tho haha. I'll attempt it in a few weeks
 
That's interesting, the carb difference with your PWO. I'm trying to play around with my carb placement too, but can't really notice much ATM.
 
Strong lifting man! 3 plate dips? Lol. That's insane, I'm just starting to work on dips again. Might try to strap a plate on..
 
capo180 said:
Strong lifting man! 3 plate dips? Lol. That's insane, I'm just starting to work on dips again. Might try to strap a plate on..
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Dips are very versatile in that leaning forward hits the chest and keeping vertical hits the triceps. Add them into your routine you'll love them.
 
Squats
305 x 2
315 x 3 x 3

Oly squats
315 x 2
335 x 1
345 x 1

Paused squats
275 x 2 x 5

SLDL
225 x 2 x 10
275 x 3
315 x 3
365 x 6

Form work Sumos
185 x 6 x 3

Core
Back ext

-a lot of mobility work these few days and really improved my deadlift. Got a vid but I don't really need to post it since it's just form work. My positioning for deads is where It should be. But all that mobility got my squats pretty loose. Prob shouldn't of stretched too much before squats. Anyways lesson learned. oly squats felt more tighter then comp squats :/ . Sdls might of been a rep pr not sure tho.

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Here's a screen shot of DL positioning right before I pulled
 
Nice setup.

The mobility wok you speak of is the GMs and SLDLs, right?
 
RegisterJr said:
Nice setup. The mobility wok you speak of is the GMs and SLDLs, right?
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No,mainly foam rolling, mashing and stretching at home. Stretching only spots that needs more mobility. Like Sumos, I haven't stretched for awhile and my legs couldn't open enough where I could get behind the bar on Sumos (knees would tract too forward and shoulders would be far forward from the bar) Ill show u a snapshot of how bad it was.

Here was a few weeks ago Invalid Link Removed See the difference?
 
Huge difference. I've yet to do any of those things myself...
 
RegisterJr said:
Huge difference. I've yet to do any of those things myself...
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Getting vids of urself can really get a lot of information to help u improve on ur lifts. My form/technique still needs a lot of work but doing this allows me to see what I need to work on.
 
atanocc said:
Getting vids of urself can really get a lot of information to help u improve on ur lifts. My form/technique still needs a lot of work but doing this allows me to see what I need to work on.
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I keep meaning to vid my compound movements.
 
Very nice deads and I can see the difference between the two pictures. Your arse is lower as it should be. Great first picture for your scrapbook!
 
Thanks fellas. Yea been watching a lot of people who pull sumo and picked up a few things. Figured if I can open up my hips a bit more I could be at an optimal position to pull. Allowing me to get closer to the bar while still being behind the bar if that makes sense. I could probably open up more, which would allow me to be more upright, so I'll be working on that over the weekend before heavy deads on Monday.
 
OHP
-work up
155 x 3 x 10 volume pr

Squats
-recovery by going light and getting some blood flow
135 x 2 x 12
185 x 2 x 12
225 x 2 x 10

High hs rows
-wide grip chest supported
(Rear delt upper back focus)
200 x 5 x 5

Db Incline press
65 x 3 x 20

Curls
Cable Skull crushers
Leg ext
 
Wow. Impressive OHPs AT.
 
ME Sumos (3rd wave, where it gets interesting)
-90,92.5,95, 80%amrap
445 x 1
455 x 1
475 x 1

405 x 10 REP PR

Bb rows
135 x 15
185 x 3 x 12

Front squats
-warmed up with back squats for form work
135 x 5
185 x 5
225 x 2 x 5

Lat pull downs
120 x 20
180 x 12
220 x 10

Hypertrophy work
Leg press
Leg ext
Walking lunges

Abs/obliques
 
Very impressive sumos.
 
Reps Bench

265 x 2 x 5
275 x 5
285 x 2 x 2 -cg
245 x 2 x 5 -lilly pause

Chins
3 x 10

Dips w/ DBs
Bw x 20
75 x 10
100 x 10

Hs rows
-rear delt focus

Db raises
Bb front raises

Abs

-blah only one meal in before work out and weights just felt heavy. Energy was there but was feeling weaker then usual.

Anyways been super busy this week due to exams and paper work, sorry for not really replying to anybody, I do keep up though, with everyone's logs so keep up the hard work fellas.
 
Killing all the weights here! Nice!
 
Nice pressing and loving your weighted dips! Lol how much longer before graduation?
 
Strong presses AT.
 
Explosive squats
265 x 2
275 x 2
295 x 3 x 2

315 x 3 x 3 Olympic squats

255 x 2 x 5 paused

Sldl
315 x 5
365 x 5
225 x 2 x 12 tng constant tension

Leg press
6 pps x 10
7 x 10
8 x 8
9 x 6

Leg ext
200 x 3 x 8

Leg curls
200 x 3 x 10

Abs
Calves

-last nights work. Squats were feeling good so I upped the weights to where the speed was still good/ explosive and I was able to do it for 2 reps
 
Nice last couple workouts, the cube volume is pretty nuts. I like the way it's laid out though, might try it out when ever I stop running 5/3/1.
 
SMHS at your leg/back workout! Heavy!
 
Gracias! Yea definitely try it out if ur up for some serious volume with multiple working sets from different leverages. Not sure how much this method is helping on my lifts but we will see on mock meet. I do recommend starting light. I hate it cuz It looks like I'm lifting baby weight but the volume makes up for it. After this i will be trying out other methods but might take some of this method with it. I do like the idea of ME/RE/DE but will be doing it with more freedom of percentages in ranges next time.

On another note. Any new preworkouts you recommend? I just got done with prodigy and it was decent. Had best results when taking it 2 hours after meals, and carb restriction til after workout. I'm really looking into amp citrate? Any thoughts? conqu3r from Olympus labs have it but the price is ridiculous. I'll be spending 50 just to order a bottle for only 20 servings. But yea let me know what other options are there
 
AMP citrates cool. I don't care for it to much.

Nitramine has your standard caffeine, but has pikatropin (noot) in it as well. So, it's a different kind of focus. If you've read up on ergo's nitramine also has 2g TMG in it.
 
Hmm things to look into. Thanks. Never had an issue in the focused department but I guess that's the new thing for preworkouts. I didn't like the focus xt too much, I had the opposite affect and it actually made me feel "out of it". And a lot of the "focus" sups went the same for me as well (such as pes enhanced). So iono. Maybe something with a good profile will do. Might try just buying bulk ingredients and making my own pwo which would prob go like this (caffeine, beta alanine, citmal or Agmatine, creatine mono and if I can get my hands on some bulk dmaa lol )
 
If you pm me your addy I'll send you some samples of NITRAMINE bro.
 
atanocc said:
Hmm things to look into. Thanks. Never had an issue in the focused department but I guess that's the new thing for preworkouts. I didn't like the focus xt too much, I had the opposite affect and it actually made me feel "out of it". And a lot of the "focus" sups went the same for me as well (such as pes enhanced). So iono. Maybe something with a good profile will do. Might try just buying bulk ingredients and making my own pwo which would prob go like this (caffeine, beta alanine, citmal or Agmatine, creatine mono and if I can get my hands on some bulk dmaa lol )
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same stuff i mix together, except i don't have agmatine and i use stimul8 as my caffeine source.
 
iddc said:
same stuff i mix together, except i don't have agmatine and i use stimul8 as my caffeine source.
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That sounds awesome.
 
iddc said:
damn sure is! tried a sample of "brand X" PWO yesterday. can say now that nothing (compared to ones i've tried) hits as hard as stimul8
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I agree here. Half a scoop hits me hard and I'm a stim lover!
 
I tried stimul8 awhile back and took a full dose, got stupid shaky and sweaty/hrt palps. Took too much probably. I wish I could get another sample of that and try a smaller dose.

Anyways here is tonight's work. Finally got a chance to hit the gym. Been so busy with finals for pediatrics. Did nothing but sit on my chair and study so u can imagine how tight I am smh. Ate like ****/nothing but fastfood, donuts and coffee.


Deload ish. Get some blood flow back
OHP
135 x 3 x 5
150 x 5 x 6

Squat
-mobility and form work with a tempo type squat
Just put on a plate and did multiple pauSed squats to get my hips and back back to where it should be

Pull ups
-narrow grip
3 x 15 some forced reps

Db rows
-upper back focus
With negatives
105 x 5 x 10

Cg bench
225 x 5 x 5

Cable flys
Leg curls
Calves

Sluggish work today. Couldn't stay tight on any work. Weights felt light surprisingly. Just no power today. I'll get it tomorrow with speed deads. I need to take advantage of this long weekend because I will b starting the hardest part of the program next week (medical surgery) which will separate the slackers(me) and the nerds lol jk
 
atanocc said:
I tried stimul8 awhile back and took a full dose, got stupid shaky and sweaty/hrt palps. Took too much probably. I wish I could get another sample of that and try a smaller dose.
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If you're OK with pre's in ziplocks, PM me your addy and I'll send you some in 1/2 scoop increments. I just cracked open a new tub Wednesday.

I don't have any sample packs...

1/2 scoop is my current sweet spot, and a full scoop is a little too much for me.
 
Donuts are strength pills! Or was that "fat pills"! Lol. At least you pulled off another volume workout. Good luck studying! Stimul8 at 1/2 scoop is great but any more and you become super-stimed! Add in 1/2 scoop Ignite 2 and the workout will be enhanced even more.
 
Friday
Deads explosive
375 x 5 x 2
420 x 3 x 3 block pulls off plate
345 x 2 x 5

Paused Oly squats
225 x 5 x 3

Bb rows
225 x 2 x 10

Pull ups
3 x 10

Abs
Called it



Tonight's work:

Bench
275 x 2
285 x 1
295 x 1
240 x 10 amrap

Chins
4 x 10
Hs rows
5 x 5

Db incline
90 x 5 x 5

Db lateral and front raises
Face pulls
Abs


So woke up today at 195 bw smh. Shirts/pants looking more loose than I remembered.prob due to stress and lack of quality food. Well That's all. Sorry for being off my updates. But will try to make time for it!!
 
You are making time for your lifting and that's what counts! Strength is still there in spite of diet I see. Keep killin it brother!
 
Here was tonight's work

Reps squat
305 x 5
315 x 6,6,5

Oly
345 x 2
315 x 2

Paused
225 x 2 x 10

SLDL
-controlled TNG.
225 x 10
315 x 10
405 x 5

Bw lunges
Back ext
Leg raises
Calves

Blah. Felt like I lost some strength this past week along with losing weight. Prob not a good time to lose strength 2 weeks out of mock meet? Prob have to go back to the drawing board and decrease some of my percentages or even just work by feel. This week has been a struggle to hit the numbers I was scheduled for. For example bench I was scheduled for 305 for 1 rep but It wasn't happening. Anyways I'm going to rest up and eat as much as possible to recover and see if I can get some of my weight back up.
 
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