Killn' The Cube: My powerlifting venture begins

Duramaxhd said:
I have that Josh Bryant squat program I just finished and loved gained at least 10% on my sqaut if your interested
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Hmm...mind if i get this too? Squat progress for the win
 
Edit
 
Enjoy
 

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I just did the main work the assistance I did based on where I thought I was weak. When working up I stuck to the same reps all the way up

Week 12 is deload and 13 is a max out week
 
Dude from my gym w/o legs is about to smoke a 280+ bench for a world record @119 next month.

I'm just waiting for people to bîtch about how it's not legitimate because he doesn't have legs...lmao

Edit: and he's been lifting for 6 months.
 
Life has been unbelievably busy.

I thought I was busy when I worked and went to school full time! Job is going well, I have a lot of responsibilities but I like that. Managing about 90 accounts that gross $10 million annually. Then there's that 27.4 billion dollar acquisition we just had that shook things up.

Training has been going ok. Haven't skipped a beat but no real progress either. Losing some body fat however, so I'll take it.

There's my monthly update.
 
Dear diary,

It has been a wild ride to say the least. Working 60+ hours/week currently. Getting damn good at what I do. Gym is still a 5-6 day/week thing. Changed the way I do some things, we'll see where it takes me.

About to start a DermaTR3ST and Osta cycle. I'll let you guys know how it goes. If you still remember this old fella.

No longer will I be natty. Insert drum roll with scene of a crowd of women with big tits and beer.

:hump:
 
Nice monthly update cincy! Big tits and beer alright sounds good.
 
Let's see if I can get semi consistent with logging again..

Bench on gyms new fat pad:

225x5
255x5
275x5
285x5
295x5
225x15

Log press:

115x20x3 (~45 sec rest)

Overhead triceps extensions SS KB lateral raises: 25/20x3

Wide grip lat pull-downs:

X20
X20
X27

Axle bar biceps curl:

X70

Then out the gym. Pressed for time. I've been training Brazilian Jiu Jitsu so I had to make it to class. Rolled for 2 hours tonight. Exhausted!

Hope all is well with the AM fam. Talked to a buddy that loves in Cbus..he said there's a spot we can train at in Grove City if you all are interested.
 
Holy piss he's (maybe) back! How you like BJJ? I've been talking to a guy about joining up once a week.
 
jswain34 said:
Holy piss he's (maybe) back! How you like BJJ? I've been talking to a guy about joining up once a week.
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Absolutely love it. It's a chess game where a good opponent can nullify any strength advantage. You learn that quick when you roll with anyone above a blue, ha.

You plan on one day/week and it will turn into 4-5, lol. Wait and see.
 
CincyKiller45 said:
Absolutely love it. It's a chess game where a good opponent can nullify any strength advantage.

You plan on one day/week and it will turn into 4-5, lol. Wait and see.
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Man, that sounds exactly opposite of my fighting style (when i used to get into fights anyway...its been years). I used to just out muscle people lol. So it'd probably be good for me. And shiiiiit, if it turns into 4-5 i won't be hitting the gym much
 
jswain34 said:
Man, that sounds exactly opposite of my fighting style (when i used to get into fights anyway...its been years). I used to just out muscle people lol. So it'd probably be good for me. And shiiiiit, if it turns into 4-5 i won't be hitting the gym much
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Haha, I hear you man. There are people you can out muscle, but technique is king when you're going against trained opponents. You won't out muscle purple and above. They know leverage and how to use your strength against you too well.

You're right, It's good for the soul. Well then I don't know if I'd recommend it. Really depends on what you're paying. BJJ is expensive. Paying $100+ /month wouldn't be worth 1 day/week for me. Everyone is different though.
 
Thats exactly why ive been wanting to do it (good for the soul). I feel like it's almost an art really.

And yeah, there's no way in hell id do that. I'd try to pay per class if i could work something out like that.
 
jswain34 said:
Thats exactly why ive been wanting to do it (good for the soul). I feel like it's almost an art really.

And yeah, there's no way in hell id do that. I'd try to pay per class if i could work something out like that.
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That's why I started as well. Most schools will let you have a free week pass to get a feel, so go for it.
 
I'm down as hell. My buddy might try to get us into the ABC event too. Wenning's seminars would have been perfect, too
 
In for more frequent updates! Glad to have ya back. I did a little BJJ back in the day. It's fun as hell. And you're right about the strength. Useless if someone knows what they're doing. I had an old man who I doubt could squat 135 put me on my ass
 
I learned grappling from a guy who was so old, fat, and in such poor health he was winded walking across the gym and had to wear crocs everywhere since he couldn't reach his feet. And he whooped the dog shyt out of my cocky NCAA wrestler ass. So I met with him twice a week for a year. It was a great learning experience.
 
Had a very light lower session today. I tweaked my back about 2 weeks ago warming up on deads and it's still lingering.

2" deficit dead against short average bands:

275x3x6

Front squat:

215x5x3

BSS:

30x8x3 (just getting back into these)

Leg extensions

20x3

Calves

All she wrote today. Need to let my body heal: Tweaked back, tweaked shoulder, tweaked neck, sprained big toe. We'll get there.
 
Speed upper:

255x2x6- been upping the percentage on speed day.

OHP:

125x5
145x5x3- a lot of OH log work, not a lot of straight bar work equals weak sauce.

Axle bar Tate press:

20x3

NG pull downs SS croc rows: 30/12x3

Straight arm pull downs SS banded pull a parts: 20/50x3

Triceps push downs SS rope hammer curls w/ cable: 25/25x3

DB Isolation curl: 25x20x3

Solid day. Bench is feeling great for the first time in a while. Worked pretty quick, got this done jn about an hour.
 
Who is this guy? Strong work man
 
Squat day today ailed by a knot the size of a golf ball on my knee. **** was painful on the eccentric.

2 hrs and 30 min of grappling last night. Had a lot of fun and rolled with my professor for the first time. Got to learn what a 40 year old Brazilian with 34 years of BJJ experience could do to you. Lol
 
Had to skip deadlifts today. Knee popped yesterday and it's sore today.

Speed bench:

247x3x8

OHP:

135x5x5

Groove isn't quite there yet on these.

Hammer strength bench:

20x3

Lat pull down SS banded cable row: 10/20x4

OH triceps extensions SS KB curl: 25/25x3

Axle bar curl:

x70

Pretty solid day. Hopefully I can deadlift within the next couple of days.
 
Lower (still recovering) day:

Deadlift:

455x3x3
495x1

Parallel box squat:

275x5x3

Hamstring curl SS calves

Knee held up alright on the lifts. No way I could do a regular back squat, though.

Then went to Jiu Jitsu class. Planned to only drill technique because of my knee. Ended up sparring anyways. Hopefully I'm not limping too bad in the morning.
 
Mediocre bench day Tuesday followed by a few solid days of rolling. We are right where we need to be ladies and gents.

Edit: for those going to the Arnold, there's a gym in Grove City (just outside Cbus) that we can all train out for a $5 dollar drop fee if anyone is interested. I paid $20 last year to train at an LA that weekend in Columbus! Lol
 
Saturday squat day. First day coming back from knee pop so I took it pretty conservative.

275x5
315x3x4
345x2

I squat a lot narrower now as well. Jiu Jitsu is hard on the hips as it is. My squat is a lot weaker, but my hips are a lot happier so I'll take it.

Free standing hack squat machine from heaven or hell:

BWx10
90x8x3
BWx20

Hardest hack squat machine in the world.

BSS:

BWx15x3

Gotta keep hitting iso legs every week to keep them healthy for grappling. My knee popped from something it should have.

Banded 45 degree back extension w/ medicine ball:

X12x3

Calves

Decent day for me. Felt healthy. Still sore from this, so that's a little sad. Lol. Hit a DE bench day yesterday as well.

Not really setting the world on fire with these workouts, but they are effective and I am content. This past week of rolling has been the hardest of my life. All of my training has been with purple belts and up, and the one that wasn't is a college wrestler/blue belt so I'm getting a lot of good mat time in.

Cheers.
 
Sorry to hear about the knee issue. Looks like you're still killing it big dog.
 
Haven't posted here in a bit; don't want to get into the habit of not posting at all again.

Training has been going ok. Still feel like I'm getting back into the groove with everything. Bench is the only lift on the rise ATM. Squats have been inconsistent. Narrow(er) stance squatting is a different world. With my long ass femurs the ROM to get depth is ridiculous.

Also, my body is starting to feel super drained at times. I've been hitting 2.5 hrs of BJJ 4-5 days a week and weight training conjugate style 5 days/week. It's kind of hard to explain, but it's like I'm constantly tired and wired at the same time. I can still relax, but I have to be more mindful.

Weight is down as well. That's probably a good thing though because I was getting on the North side of sloppy.

That's all. Keep training hard everyone.

Edit: missed the Arnold via strep throat. Literally caught it on the way to Columbus. Lol.
 
Things are going well fella's. Had a bad stretch for a bit: stomach virus, severe ear infection, dislocated knee cap, but we're on the up.

Lifts are getting back to where they need to be and I now have some cardio going. One thing I can say, I will never again completely neglect cardio. It makes you completely incapable of functioning.

Stay tuned for some mediocre lifts that will soon transcend to slightly above mediocre.
 
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