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Atanocc CubeKingpin Log

For feeling weak those numbers look pretty high to me. Hope you get dialed in and are feeling 100% soon.
 
What's this "mock meet" did I miss a post about it?
 
Awsome numbers man. After reading your numbers I've been trying to get my sldl up going to be a long process thou
 
kenpoengineer said:
What's this "mock meet" did I miss a post about it?
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So after 9 weeks (10thweek) I'll do a mock meet at the end of the week to hit new 1rms /PRs

Duramaxhd said:
Awsome numbers man. After reading your numbers I've been trying to get my sldl up going to be a long process thou
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Ull get it man. Ur strong AF! My main thing for sdls is staying tight especially my core/and and loading the hams. I utilize TnG for using the slow negatives which kills the hams like crazy

Anyways here was tonight's work
-no OHP because I couldn't get a rack due to gym being packed

Db flat
85 x 10
100 x 10
110 x 10
120 x 5

Bb incline
135 x 4 x 12

DBs rows
110 x 3 x 10

Pull ups
-wide grip
4 x 10

Squats (recovery)
Finally got a rack open
Put a plate on and just did various sets of back and front squats to help with my torn up hams and glutes. Used oly shoes and I felt my glutes more activated with them. Not sure if it was because they were already sore or the shoes

BSS
Bw x 4 x 15
 
120s on the DB press is impressive youngster! You are SAF as well! Nice job!
 
To b honest them 120s started to destroy my shoulders after the 3rd rep. So I cut it short. Still feelin em today

Here was tonight deads reps session

420 x 5,5,6
455 x 2 x 3 block pulls off plate
405 x 2 x 3 deficit

Paused squats(3 sec)
-wide stance
225 x 2 x 5
275 x 5 x 3

Bb rows
-slow reps, controlled form, really pumped my upper back
135 x 3 x 12
185 x 10
135 x 15

Bw lunges
Back ext
Incline crunches
Pull ups

-felt amazing today coming in after 2 days off. Deads were explosive and felt I could of hit 420 for 10 if I tried. But chose to work form over ego.

SquAts on the other hand.. Ehh. Went wider then usual. Core felt off from it. And hams were done after deads. But got got some good volume in.
Need to eat because only ate 2 times till now and body is running on E!

Be good y'all. I'll try to check everyone's logs tomorrow at work!
 
Still strong lifts for running on empty. What happened to all your delicious food? Can't your family still make it for you and you can freeze it to eat on the run?
 
kenpoengineer said:
Still strong lifts for running on empty. What happened to all your delicious food? Can't your family still make it for you and you can freeze it to eat on the run?
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Lol I barely work at the restaurant anymore so I don't have that luxury anymore. But I do call once in awhile to bring me some home .
 
capo180 said:
impressive deadlift day there man. lots of volume.
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Thanks bud. Love the volume in this program.

Today was a good session again! Thank u gym gods.


Bench explosive
235 x 5 x 2
265 x 1,1,5 (cg)
-felt light,bar speed was great
225 x 3 x 5 (lilly pause)

Chins
15,15,12,12

Db incline press
100 x 8
110 x 5

Hs rows
High chest support
4 x 5

Lateral raises/front raises
3 x 10 each

Cable rope curls
70 x 4 x 10

Paused Squats (wider stance then usual)

-worked with my bud to help him out with form but I decided to hit some work as well since I've been on my butt studying all week, so needed the stretch
225 x 2 x 3
275 x 3 x 3
315 x 3
355 x 1
185 x 3 x 5 (quick drops)

-starting to feel the groove for the wide stance again. Feeling Stronger then my comp stance. Anyways I'll see what I do on ME squats in a few days. Not sure how I'll want to keep my stance

Abs(incline crunch)

45 plate x 4 x 12


-today felt good, body was tight and muscle contractions were on point. Feeling better about doing the mock meet now since workouts been good lately. ME squats in two days?? Then deload for mock meet. Be easy y'all
 
Nice pressing AT!
 
Late night sesh. 1am smh lol

ME squat
345 x 1
355 x 1
365 x 1

315 x 8 amrap (wanted 10 but that wasn't happening)

SLDL
225 x 2 x 10
Sumo opener
-worked up
455 x 1

Back ext
BSS

-I wasn't planning on going tonight but this week will be pretty busy and not sure when I'll b hitting the gym. it's the wife's bday weekend so I know this would be the only time to get a good session in. Back and hips were sore coming in from yesterday's squats. Weights were a bit heavy on the back and wrist. But weights went up good. Not as fast as I wanted but under the circumstances I feel good about it. Deads I'll prob open with 455-475 depending
 
It's my wife's birthday weekend as well.

Nice session, AT. I'm all for getting up at 3:30 to go left, but screw that 1 AM stuff. That's my ideal sleeptime.
 
RegisterJr said:
It's my wife's birthday weekend as well. Nice session, AT. I'm all for getting up at 3:30 to go left, but screw that 1 AM stuff. That's my ideal sleeptime.
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Nice, happy bday to ur wife! U see I'm the opposite, I can't workout 1st thing in the morning. too stiff and too tired. Only downside with hitting the gym late is u sleep later. I'm still up and it's 330 here in Chicago. Luckily don't need to wake up till 9 for class
 
atanocc said:
Nice, happy bday to ur wife! U see I'm the opposite, I can't workout 1st thing in the morning. too stiff and too tired. Only downside with hitting the gym late is u sleep later. I'm still up and it's 330 here in Chicago. Luckily don't need to wake up till 9 for class
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Same to yours!

A little bit of coffee, a little STIMUL8, and I'm good to go. It takes a few sets to get moving though.
 
You guys are dedicated! Heavy stuff AT! Enjoy the BD weekend with the wife. This time flies by!
 
RegisterJr said:
Same to yours! A little bit of coffee, a little STIMUL8, and I'm good to go. It takes a few sets to get moving though.
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Thanks. O and the samples came in the other day. Can't wait to give it another shot.
Duramaxhd said:
Nice squats man working hard I c
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Wanting that 4wheel squat so bad.
kenpoengineer said:
You guys are dedicated! Heavy stuff AT! Enjoy the BD weekend with the wife. This time flies by!
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Thanks kenpo. Yea time does fly. Il try not to celebrate to hard haha.
tyga tyga said:
Stoopid late to lift lol Yo I'll get them samples out Friday
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Haha ya it was me and two other people in the gym. But yea man I appreciate it, send em whenever tho, no rush
 
atanocc said:
Thanks. O and the samples came in the other day. Can't wait to give it another shot.
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I hope the ziplock doesn't hold too much...

When is the last time you logged a pre?

Invalid Link Removed
 
RegisterJr said:
I hope the ziplock doesn't hold too much... When is the last time you logged a pre? Invalid Link Removed
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Never logged a pre. I'll take a look. It's just I prob won't have time to log two different logs. My wife already gets mad at me when She catches me on my phone too much logging on this one when I should be studying or talking to her haha
 
Hahaha don't get me started with Instagram. I follow a few power lifters and she goes "are you looking at those men lift weights again" smh
 
Guys, that's why you shouldn't get married.
 
Today's upper body work:

OHP
-narrow grip due to shoulder pain. Been kind of working around it for awhile now.
135 x 2 x 10
165 x 3
185 x 3
205 x 2

Cg bench (paused)

225 x 3
275 x 1
295 x 1
305 x 1 (guy had his fingers on the bar for some reason because it didn't go up as fast as the other last two sets, but it went up pretty good tho)

Pull ups
10,10,12,12,12

Bicep curls w/50s
Seated Cable skull crushers w/100lbs

All I had time for. Then went out for some Korean BBQ with my wife's family.
 
St r o n g !!!! Tell your spotter to keep his fingers off the bar unless you scream out. Lol
 
so this is week 10 (meet week)
Finally got a chance to do some training

Deload
Squat/bench/deads
Bar and a plate 8 x 3 reps each

Chins
16,15

Stretch

Lol easy peasy. Back to the books

Hopefully these extra days off between sessions won't effect my mock meet, but I know my lousy eating might. Just gotta keep trying to stay consistent.
 
I can't keep my foods right this week either. So hungry all the time.
 
Mock meet
-wanted to do it Sunday but work and studying that day. Can't b able to make it happen

Squat
365
385
405 PR

Bench
275
315 F
315 F

Sumos
455
505 PR
515 PR

Got vids of most of it. Post up in abit. I'm kind of upset that the 515 didn't get recorded the way I wanted. The guy switched the camera back at him. U can see me in the back through the mirrors and all but it's just a small blurry image

Squats 385 the guy had his hand on my waist for some reason. Corrected him and 405 he spotted better without his hands on me.

Bench was blah
Weights were heavy and shoulders wasn't havin it
 
Invalid Link Removed 405 squat. Spotter is pretty ****ty. Watched it a few more times and it Looked like he was touching me a bit on the waist. Smh Invalid Link Removed 505 sumo 515 was an error in recording

Back to the drawing board. Stil trying to figure out what programs to run. Might just **** around for a week and see
 
Sean1332 said:
Good PR's dude!!! **** bench press, who needs it
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(Oo and I weighed at 197 before I lifted. )

Thanks man. Not sure why bench didn't work out. The jump was pretty big. And leg drive/lats was non existent. 30lb pr for squats 20lb pr for deads. I'll take it. For the lack of food all week. It worked itself out. nd Now I know what I need to work on. Any critiques tho??
 
Nice mock meet!!

Strong!!
 
AT! You are way larger than the last video I saw you in! Beast! Loved the mock meet! Congrats on the PRs!

Hey, if you are interested in a "lifting club" shirt:
Invalid Link Removed
 
Huge PR's. Nice.
 
kenpoengineer said:
AT! You are way larger than the last video I saw you in! Beast! Loved the mock meet! Congrats on the PRs! Hey, if you are interested in a "lifting club" shirt: Invalid Link Removed
Click to expand...

Thanks fellas yea I'll take a look at these shirts. Maybe if I increase my totals a bit more then definitely. But Then again,I'll never be happy with my numbers haha



Here was tonight's work

Upper body
Bench
135 x 3 x 10
185 x 10
205 x 10
Working sets
225 x 5 x 5
255 x 2 x 5 wide grip
205 x 5 x 5 wide grip paused (form work)

Chins
5 x 15,15,13,13,13

Chest support hs rows
-high pull wide grip
4 x 10 (w/ 3 plates loaded)

Hs military press (reps)
20,20,10,10

Skull crushers
100s x 4 x 8

-pain was lingering on left shoulder, stability has been effected from it too. Bar was not moving smooth as before. Going to do some more hypertrophy work to get more stability in the shoulder.
 
Finally got to the gym today

Sumos
135 x 5
225 x 3
315 x 1
405 x 1
455 x 2
495 x 2 rep PR

Squats
135 x 10
225 x 5
275 x 8
315 x 9
315 x 3 paused

Back ext
Incline crunches

Called it
Tightness wasn't all there today. Wobbly on the lock out on deads but managed two reps pretty good. Prob had another if grip and stability was on point.

Squats was also loose for some reason. Wobbly on the way down. Hips would shoot up on some reps. Overall a good day tho for the double on deads. Maybe the lack of accessory work for two weeks lost some stability on my lifts. Next two sessions would b accessory and supplemental work
 
STRONG PR! Congrats!
 
Hell yea. Once I fixed my positioning with the DLs, things just started clicking. Also for squats. Just have to work on bench, Since pain has been an issue lately. Been working at it for a while but still lingers to the point where I can't do lateral delt raises without feeling a pinch at the top. Sucks. Well tonight doing some incline bench and upper accessory at my inlaws garage. I'll update in a bit. Maybe I'll have time to check everyone's logs as well.
 
Incline press
135 x 10
185 x 10
225 x 5 x 5
135 x 15
Cg press
225 x 2 x 10

Bb rows
135 x 5 x 15

Pull ups
3 x 12

Done.
Recovery/pump day. Felt easy. No Pain on incline press. Boring but ehh. Working out at a garage kinda sucks without people around. Need that environment I guess
 
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