Killn' The Cube: My powerlifting venture begins

"ME" upper:

Bench w/ pause:
225x5
275x5x5

Pretty easy. Didn't have a spot today and my whole body has been cramping up something terrible since last night. Therefore, I couldn't get into a very good setup so I just wanted to build some volume.

Floor press:
225x8x2
225x10

Tate press: 35x15x3

Flies: a lot

Shoulders: enough

Solid day. I'm due for a big bench single; I'm thinking I got 355 w/ a pause all day. We'll see if I'm correct shortly.
 
So what have you been focusing on lately to get yourself so cawk skrong?
 
herderdude said:
So what have you been focusing on lately to get yourself so cawk skrong?
Click to expand...

Hmm, bench specifically, I would say moving my grip out has helped tremendously. I'm 5'11" w/ the wingspan of a 6'4" person so you have to take that into account. Middle on ring or maybe a smidge out is my sweet spot.

It just feels like I lock my upper back into it a lot better and I also carry the weight in my lats far better at this grip width.
 
CincyKiller45 said:
Hmm, bench specifically, I would say moving my grip out has helped tremendously. I'm 5'11" w/ the wingspan of a 6'4" person so you have to take that into account. Middle on ring or maybe a smidge out is my sweet spot. It just feels like I lock my upper back into it a lot better and I also carry the weight in my lats far better at this grip width.
Click to expand...
Shows how weird everything is as I'm roughly the same proportions and I've done better recently with bringing my grip on to pinky on ring. I wish I knew which "type" of scapula we both have as they would help.
 
Nice pressing. I don't remember my exact wingspan but it is longer than my height and wide grip feels good, too. Granted closer can blast off the chest.
 
Rodja said:
Shows how weird everything is as I'm roughly the same proportions and I've done better recently with bringing my grip on to pinky on ring. I wish I knew which "type" of scapula we both have as they would help.
Click to expand...

No doubt, man. It's crazy how everything is so individually based. WG is also a lot better when I bench with the bamboo bar. This helps validate that I'm a lot more stable using WG.
 
rob112 said:
Nice pressing. I don't remember my exact wingspan but it is longer than my height and wide grip feels good, too. Granted closer can blast off the chest.
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Yeah, closer grip definitely produces more power of the chest. However, for me, I then stall about 4-6" off my chest. WG is a lot smoother for me and there's no clear sticking point.
 
CincyKiller45 said:
Yeah, closer grip definitely produces more power of the chest. However, for me, I then stall about 4-6" off my chest. WG is a lot smoother and there's no clear sticking point.
Click to expand...

This. I'm slower in both the descent and ascent with a wider grip, but it's smooth throughout. CG I stall where you said (at significantly lighter weights, mind you).
 
I'm with you bud. I have a six foot wingspan at 5'8"-5'9". I'm ideal at ring on ring and if my pecs were looser I'd say middle on ring would be me, but with the strain I'm at pinky on the ring. Which is going well but funny enough has traditionally been my weakest grip.
 
Upper:

No spot bench against bands:
225x3x6 (I used blue onyx bands; around 305 at the top)

OHP:
155x5
175x5x2 (PR)- pretty sad this is a PR, but at least I'm making progress. I've been hitting up some Z-press on DE days and I contribute this PR to that.

Tate press: 45x8x4

Banded press downs: 25x4

Flies: a lot

Out the gym in about 75 min. Not a bad day. I've had a cold keeping me down this week and consequently has made my workouts hell. Saturday I was doing rope press downs w/ 70lbs and my whole body started shaking violently. Lol

But, today was better so I'll take it.
 
Is that a volume PR or were you able to really hit it 5 times?

Either way nice work man!
 
ME lower:

Squat:
365x3x5

Block pull:
585x2x2

Leg press:
600x10x5

Unilateral hamstring:
20x3

Calves: a lot

That's all she wrote.

Squats were meh. I am NOT accustomed to walking weight out. I am absolutely terrible at it now. Lookin' like a drunk crackhead trying. It was not heavy and I was burying them though.

And now it's about game-time!!!!!!!!!!!!!!!!!
 
ME upper:

No spot bench:
315x2x4
315x3

Pretty easy. I need my partner back for ME days, dammit!

4" pin press:
405x5x2
495x5

NG standing OHP:
Just assuming the bar is 45#
135x6x4- this bar sucks more than the Swiss

Press downs: 80x20x5

Side laterals

Pec dec

Solid day. I need to test my bench, it's feeling good.
 
Bro day:

Super wide pull-ups with twisty handles: BWx6x5

Yeee, I'm finally getting good at these again. I'm closing in on 15 consecutive BW pull-ups. Not with this contraption, but with a regular pull-up bar. Goal is 20 this year at 230# BW.

Unilateral cable row:
20x2
12x2
10x1

NG pull-down: 160x10x5

Straight arm pull-down: 16x5

Reverse pec deck: 90x12x4

Preacher curl: 12x5

NG cable curl: 8x4

That's all, pretty solid day for ~50 min of work. I'm considering hiring someone to write out my meals. Just simplify the whole process and eat exactly what's written. We'll see.
 
Ok guys, I need your expertise. So, I haven't taken a supplement (aside from PWO) in a long time. Not even protein, but I plan on changing that.

Here is what I'm thinking:
- X-gels
- DermaSTRENGTH
- Anabeta (I've got a bottle laying around)
- Creatine mono
- PES select protein (I've been wanting to try the snickerdoodle)

I'm just wondering if any of the ingredients would conflict, or suggestions in general.
 
ME lower:

Squat w/ mastodon:
325x5
Add belt
375x2
395x2
415x2x2
415x3

Pushed the squats a little harder today. I'm pretty impressed considering the amount of volume. The last set I hit 415 for 3, but I'm damn near positive I had 5 in the tank.

Deficit deadlift:
455x3
495x1
(Then I had to remove the deficit. My belt is entirely too tight and getting my hips that low with the deficit made it impossible to get my back into proper position. So:
Deadlift from floor:
495x3x3 (left reps in the tank)

Reverse hyper:
100x12x3- done trying to be a hero on these. Moving forward I'm just going to keep it light and focus on stretching my back.

Leg press:
500x10x3
500x15x3

Standing unilateral hamstring curl: weightx25x3

Calves (DC)

That's all; not bad. My plan is to keep hammering straight bar squats for a month, deload, then max. I'm in pissing distance from 5 IMO.
 
Damn man, strong squats/DLs.
 
Thanks fellas, I'm getting better. Still a lot more work left to do.

Sean, I wasted so much time trying to find a cue that would revolutionize my squat. Drove myself off the wall trying to figure it out when there was no cue that would fix what I was trying to alleviate.
 
CincyKiller45 said:
Thanks fellas, I'm getting better. Still a lot more work left to do.

Sean, I wasted so much time trying to find a cue that would revolutionize my squat. Drove myself off the wall trying to figure it out when there was no cue that would fix what I was trying to alleviate.
Click to expand...

Sometimes you just gotta get down and dirty and move that weight! I hit 405x5 a few weeks before my first 500. Sounds like you're due. Try to ramp toward it before your deload so your CNS is prepped.
 
ME upper:

Bench w/ spot:
275x3x2
315x3x3
315x5 (PR)

Incline BB:
225x8x4

Floor press:
225x10x2

V bar press down: 100x20x4

Flies: weightx20x3

That's all. Bench felt rock solid. I'm pretty stoked I hit a rep PR w/ 315 after 3 working sets.
 
Awesome bench PR. I hit that same thing last week.
























With almost 100 less pounds... :run:
 
Thanks everyone. Some stuff happened and I haven't been able to get on here in almost a week to post my workouts.

Also, had my birthday weekend last weekend so I went to hang with my girl which subsequently led to me missing my DE upper day Saturday. I hate missing workouts. I've missed ~3-5 scheduled workouts the last 3 years.

Anyway, back to the good stuff-

ME lower:

SSB squats:
335x3
365x3x2
385x3 (PR)- left 2 in the tank. This was my first time w/ SSB in months so I'm happy.

Block pulls:
545x3
585x3
605x2 (PR)
615x2 (PR)

Leg press: a lot of sets of 12. Went up 90# per set. Ended at 6 something.

Lying hamstring curl: 40x40x2

Calves: a lot

Solid day. Got to keep this momentum rollin'.
 
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