Atanocc CubeKingpin Log

capo180 said:
strong work man! you hit 225 on over heads yet? how you liking the cube so far?
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Thanks fellas. No I haven't tried for 225, soon though! The cube been awesome. I go to the gym feeling good having an idea of the numbers I need to hit, and I make adjustment on how I'm feeling that day (more reps if I feel good, higher weights but more sets ect) so I'm never feeling obligated to hit certain reps and dreading any lift like I kind of did with 531 esp on days I wasn't feeling it.
 
Sunday body day
OHP
Bar, 95, 105
155 x 8
170 x 9

Deads conventional beltless
-was teaching my brother inlaw and decided to work up some heavy singles . Didn't have a good DL session mixed with bench so I said fck it
315 x 1
365 x 1
405 x 2 felt fast
455 x 1
475 x 1 grinder from the floor.
-wanted to do 5 plates but 475 wasn't as fast for my liking

Snatch grip high pulls
135 x 10
155 x 10, 8

Curls
70 x 4 x 12

Db high incline
65 x 20
85 x 15
95 x 8

Leg press
-quad focus
4 x 10

Calve raises
5 x 15

Pull ups
 
Snatch grip high pulls are my go to for delt work now. Love dem hoez
 
Strong DLs and curls! Keep killing it AT!
 
So been super busy, training and eating has been on a downslope for these past few weeks. Not going to bore u guys with details. Let's just say I got injured at work and just been on a slow recover but will continue training to get things back together


Training has slightly changed at the moment, just going by feel trying to gain some momentum again.


Heavy Dead lift/ reps bench


Conventional deads
Worked up to a
495 for a grinder
(PR on conventional )
Speed work
315 x 3 x 3

Reps bench (wide)
-used wide grip because I'm losing tightness on the chest. So did incline as well for more ROM
225 x 2 x 5
185 x 3 x 12

Incline bench (wide)
185 x 4 x 8

Leg press
leg ext
Cable rows
Chins
 
atanocc said:
Thanks man. I've kept up to ur log and saw ur recent competition pics. Congrats Man U did great. Awesome work my dude
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Appreciate it family.

Now keep this bish up to date lolol keep nursing that injury even if it "feels" better
 
Missed your freakin strong lift numbers! Heal up well!
 
Thanks fellas. Need to get back to it. Main focus is recovering . Eating is the biggest issue. I'm always on the move at work that I can't find time to eat. We been short a driver so I'm on the road driving and eating at the same Time

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Whatever day
Squats
Work up
315 x 6
345 x 3
-heaviest I've gone since injuring myself at work. Felt heavy as my but went up first

Deads (speed pulls)
-felt good. changed up my conventional pull abit. Put grip closer to shins and brought my shoulders more forward. Seems to be working better for me .
Work up
315 x 3 x 3
Deficit off plate
315 x 2 x 2

Cg bench
Work up
225 x 6
275 x 5
225 x 3 x 10

Chins
3 x 8

Bb GMs
135 x 10
185 x 5
225 x 5
 
lower accessory day
-just came in to get some blood flow. Went light on everything
Oly squats
135 x 15
225 x 10
265 x 10
285 x 10
135 x 20

Leg press
-high foot placement
4 x 15
Back extensions
5 x 15

Leg ext
4 x 15

BSS
45 x 3sets x 12

Calve raises
 
"Went light on everything" - but OLY squats 285x10 lolol

You still using them oly shoes on leg days?
 
Your "light" lifts are my maximums, sort of! How's the boy doing?
 
Hah my top set was prob the only one I had to dig deeper for to get a good 10 in. But other then that it wasn't too bad. But I've been using chucks on competition squats and deadlifts since hip pain has diminished and I could squat wider again. But oly squat or anything narrow I would use the oly shoes

Here's a pic of my boy at 5 months Don't ask why he got a canada shirt on lol.


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You should be a proud papa! He looks adorable and healthy and happy!
 
upper assistance
-another fluff day
Chins
4 x 12

Flat DB presses
75 x 15
85 x 10
95 x 10
105 x 10
115 x 9

Bb rows
155 x 10
185 x 12
225 x 3 x 10

Seated cable rows
120 x 15
140 x 12
180 x 12

Shoulder Db press
-hypertrophy work
55s x 3 sets x 20

Seated chest support high rows
3 pps x 3 x 15

Seated Cable flys machine
-paused at the extension
100 x 3 x 10


Really out if it today. Heart was pounding and I was just not in it. Good thing it was upper today because if it was lower body work i would of just ate it. Anyways I'm in need of a rest day at the buffet. wish I could just take a couple days off work. Day job killing me! Lol taking the next two days off and going in for speed/reps with squats and deads prob on the weekend. Be easy everyone
 
Strong numbers for being "out of it"! Nice job AT!
 
Some days you jus don't feel it. Still put in the work tho! Max out on the food and rest
 
Thanks fellas

Here was today's work

Deads (conventional)
Warmed up
315 x 3
Sumo
315 x 3
365 x 3
385 x 3
405 x 3 x 3
315 x 10
-drained after this

Squats(wide stance)
-felt better than last week. Hips and lower back need some more strength. Asss would pop up on last set
Worked up
275 x 5 x 5
185 x 10 (paused)

Bench(speed focus)
185 x 5 x 5

Stiff leg DLs
-paused
Close/medium/wide stance
135 x 3 x 15

Step ups
3 x 20

-blah. Drained from work but decent day of training . Forced myself to go tonight due to busy weekend planned. W.e. Be easy y'all
 
Took a week off. Didn't feel much of a deload because of work but at least I got better sleep in during the week.

Kept volume low and simple. Figured this would b optimal for my lifestyle for now to help with recovery. Going to go easy on deadlifting. Not going to Max on it because of work and recovery. Just going to go light or skip them overall on some days.

Squats(wide stance)
Worked up to 315 x 3sets x 5,8,6 reps
Did some back off sets to get back into the feel of the squat with lighter weight
-things felt kind of heavy. And couldn't get into a groove. Will drop weights back down next week and work up the weights the following (this is how I will be training for now, go heavy on days I'm feeling up for it and on days I'm just not in it, I'll back off next week and work back up)

Deads (Sumos)
315 x 3 x 3 reps
-mainly for technique purposes.

Ab work
-a ton
Figured this was a major weak point that I need to address.
 
Makes sense, recovery is important.
 
kenpoengineer said:
Makes sense, recovery is important.
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Yes indeed. Feeling better at work for it. But still lack the energy to hit the gym at nights After work.

Anyways. Finally got the chance to hit the gym late night today so sorry for lack of updates. Don't worry I try keep up to date with everyone's logs . I'm jealous of all the progress being made while I'm here at a stand still.

here was today's full body day

Bench
-worked up to a heavy single where speed didn't diminish too much.
255 x 1
275 x 1
295 x 1
225 x 10, 8, 8 ( close grip)
- first time benching or any upper body since two weeks. Things felt heavy ish. I'm babying an injury on my shoulder as well.

Chins
4 x 10

Squats ( narrow stance oly shoes)
- went for reps and getting the groove back with
A Tempo (4 sec negative)
135 x 10
185 x 10,10
225 x 10
255 x 8
275 x 5
185 x 10
-really liked this. I was feeling my hips and hams loading up and I would spring right out the hole

Speed deads
275 x 1
315 x 1

Bb hip thrust
225 x 3 x 10

Some fluff work-
Hs rows
Delt raises
Tricep ext
Hammer curls
 
Bench
Warmed up good with small increments
-working sets
185 x 3 x 10
205 x 10

225 x 8,8 (cg)
185 x 2 x 10 ( lilly pause wide grip)

High bb Incline
135 x 3 x 15

Bb Rows
Delt rAises

-all I had time for.
 
Thanks guys.

Here's tonight's late night sesh:

ME deads
Sumos
Work up
395 x 3 x 5

405 x 3 x 5 (block pull off plates)
335 x 2 x 8 (deficit off plate)

Paused squats (wide stance, chucks)
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3 x 3

Gms
135 x 2 x 15 -narrow stance
135 x 2 x 15 - wide stance

Ab work
Leg raises/ hs ab machine/ Side plate crunches

-blah. Started up the 9 week cycle again. Had ton of energy but weights just feeling heavy. Paused squats were tough, Sumo needs some work. I'm going to need a lot of dedication to be able to recover by eating good and sleeping right for me to see any progress. Lets see how this turns out.
 
Strong lifting nonetheless. Kill that food!
 
Strong numbers! You are going to kill this nine week program! Half the battle is just showing up every night!
 
Yessir. It's been tough lately. Finally made some time to hit the gym for squats. Too bad I was pretty tired leaving the house tho. But my preworkout kicked in and helped me get through most of it without the weights feeling like a ton

squats (explosive day)
-worked up to a decent weight I know I could do for 8 sets explosively
225 x 8 x 3 reps ( wide stance)
245 x 2 x 5 reps ( oly squats w/ chucks)
205 x 2 x 8 reps (paused wide stance)
-yea I know baby weight. But body couldn't stay tight due to being kinda tired. Yawning in between sets

SLDL(tng)
-did slow negatives and explode up
135 x 10
185 x 10
225 x 10
275 x 5
315 x 5
365 x 5

Back raises
3 x 12

Chin ups
3 x 10

Abs/ obliques
-Leg raises/ hs crunches/ Db side crunches
 
Working out after a long day is the worst. Don't be so hard on yourself. You are still a strong one!
 
Strong SLDL's. I love to see what you can do if you weren't tired.

What's the tng mean?
 
RegisterJr said:
Strong SLDL's. I love to see what you can do if you weren't tired. What's the tng mean?
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Thanks fellas

Tng means touch n go. But yea thinking if I should hit the gym tonight for my scheduled pump session. Just got back from eating dinner with my fam. Getting late again but only time I have really. I'll update if I do go. Be easy fellas
 
Speed deads
325 x 8 sets x 3
345 x 2 sets x 5 ( block off plate)
295 x 2 x 8 (deficit)

Oly squats
Work up to one working set
275 x 8

GMs
135 x 10
185 x 10
225 x 10

Cg pull downs
20,20,10

Core(leg raises)
1 set and called it

-felt like puking after oly squats. Didn't have it today. Back was already fatigued from work and just got super jittery today from the preworout.
-missed the weakpoint/ bodybuilder day due to taking a TDAP shot for clinicals which gave me a super sore delt on top of some shoulder pain I've been having from work. W.e. I'll get at it next time.
 
Strong pulls AT.

What Pre did you take?
 
Strong session brother. Try Russian Twists with a weight plate for core.
 
I Took prodigy. Never really felt like that either until last night. Already halfway through the bottle too. I'm assuming it was because I was a little generous on that one scoop. And I had a starBucks coffee early that day. Who knows. But I was just dizzy/jittery and just wanted to vomit.
Will try that Russian twist tho kenpo! Maybe even tonight with bench work if I get home not feeling worn out.
 
thanks guys.. managed to go tonight to the gym. felt good today because i got home from work and caught some Zs for a few hours. woke up brand new lol

HEAVY bench day
(up to 80% ish)
245 x 3 sets x 2
265 x 2 sets x 2

265 x 1 (cg)
275 x 1 (cg)

225 x 2 x 8 (lilly pause)

db bench
worked up in 8s to 1 heavy set
105 x 8

high incline db bench
55s x 15,18,18

cable high rows
slow negs (dorian yates style)
140 x 4 x 12

chin ups
3 x 10

db laterals
bb front raises
rear delt flys machine

ab work
(tried that russian twist with a plate, awesome stuff kenpo)

think i went a bit heavy for today. arms were feeling abit cold, havent pressed too much over the past weeks but once they got warmed up the presses got faster on 275.
 
Strong brother. Those Russian Twists with a 35 lb plate make my abs sore for days!
 
Rep squats
245 x 8,12,10 (wide stance)
265 x 8, 8 (oly squats in chucks)
225 x 10, 10 (paused squats)

Sldl
185 x 3
225 x 3
315 x 3
365 x 3
385 x 3
135 x 2 sets x 12(sumo medium stance)

Bb hip thrust
135 x 3 x 10

Db farmer carries
100s x 3 sets x 30 sec

Ab work

-decent late night session. Once the DOMs from deads day went away I was good to go. Just lacked some explosiveness. Tightness was there tho so Ab work is paying off I feel.
 
Hella volume on squats.

I need to start adding in more core work, too.
 
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