Atanocc CubeKingpin Log

capo180 said:
Holy reps! How'd you like sumo stiffys?
Click to expand...

Sumo sldl was decent. I'll prob start off with those next time and work up. Get more strength with a wider stance since I do squat wide.

Here was tonight's session:

OHP
-man I missed these
95 x 10
115 x 10
135 x 10
165 x 5 , 5 , 5

Pull ups of 10 in between sets

Db rows
-controlled with a negative
105 x 10
115 x 10, 10
125 x 10 (added straps)

Leg ext
120 x 10
140 x 10
180 x 10
200 x 10

Leg press
Narrow stance
4 x 10

Curls and overhead tricep ext
Abs and calves

Worked some squat form work in the end. Wide stance, paused reps
Worked up some 3s up to 225.
Issues I've been having for squat seems to be getting fixed. Tightness improving, (not dive bombing it in the hole as before). torque being created with hams and hips. no pain and depth has been on point so fairly happy. Can't wait to start adding more weight to the bar
 
Glad you're feeling better on the squat, AT.

Very strong OHP's!
 
Strong OHP as usual. Very strong all around.
 
Dang, I forgot how strong you were until you started posting again lolol
 
Lol thanks guys here's tonight's sesh

Sumos reps day
345 x 3 x 10,8,8
370 x 2 x 6 (block off plate)
315 x 10 (deficit)

Oly squats (chucks)
-some speed work.. Not too heavy since Heavy squats scheduled this week. Need to b fresh for that day.
Worked up
225 x 6 x 3 reps

Back ext
45 x 10
90 x 10 (used bar. Found it hard to set my self up tho)
Bw x 2 x 20

Pull downs
140 x 3 x 12

Hs rows
3 x 10

Ab work

Shrugs
225 x 3 x 15

-Sumos coming off floor slow. Positioning and technique needs some work. I could power through the reps with Sumos tho. I feel I'm more explosive with conventional. Might lower weights on explosive day to dial in technique.
 
I attempted sumos the other day for the first time. Only a couple reps, and it felt heavy has hell to me.

Nice looking sumos and squats AT.
 
I get the same thing, some days it feels light and just flys some day its slooooow often wonder if it's in the setup
 
Bench speed day
205 x 8 x 3 reps
225 x 2 x 5 CG
185 x 2 x 10. Lilly pause

Db bench
100 x 3 x 10
Incline
50 x 2 x 20


Chins
10,12,12,10

Bent Lateral raises / front bb raises
Calves


Off to work
 
Squats
275 x 4 x 2 reps
275 x 5 reps (decided to hit more reps because I felt good)

295 x 3( oly squats in chucks)
315 x 3

255 x 2 x 6 reps (paused)

SLDL(deficit off plate)
225 x 3
315 x 3
365 x 3
405 x 3 (pr)

Paused DLs conventional
225 x 2 x 8(pause at shin)

Form work with Sumos
-got a lot of leg drive with Ed coan style DL
Compared to my usual wide stance Sumos which was mainly hip hinge

Db rows
-controlled slow negative
105 x 4 x 10

Seated Cable high rows
-upper back focus
140 x 3 x 15

Abs
Weighted Decline sit ups
Weighted Side bends



Decent day. Main issues that I had to address was my grip strength. From carrying boxes all day really tires your grip. Made the bar feel heavier than it should be. Bar would feel like it's slipping off my back. Other than that. Bar speed was on point.
 
^^^ Jeebus man.

Congrats on the PR!
 
Being a Daddy has made you stronger! Congrats on the PR! BeastMan!
 
thanks guys. been watching alot of strong mofos do deficit SLDLs and got me hyped to get stronger at em.

body day
-pump/weak points
ohp
135 x 2 x 6
165 x 5
185 x 5

135 x 12
95 x 20

GM (beltless wide)
135 x 3x 12
185 x 10
205 x 2 x 6

bb rows /ss with face pulls
-upperback focus. slow negatives
185 x 3 x 10/ 3 x 12

leg press
-narrow stance
4 x 12

calves
-seated calf raises and standing calf raises

cable chest flys
curls

blah, stupid late today. ohp felt heavier than i remembered lol. got the 5th rep with a grinder.
 
Last nights session:

Sumo Deads
-(2nd wave @85%) mid stance.
420 x 3 sets x 2
445 x 3 x 2 (block pulls off plate)
395 x 2 x 4 (deficit)

Front squats
135 x 5
185 x 5
225 x 5
255 x 5

GMs wide stance
135 x 10
185 x 5
225 x 5
135 x 10

Light work:
Bb rows
Seated rows
Abs
 
Still STRONG! Nice job!
 
Thanks guys

Here was tonight's bench

Rep bench
255 x 6,8,8
285 x 4,3 (cg) -spotter touched bar on 4rth rep
235 x 5,5 (lilly pause)

Incline Db flys
55 x 4 x 12

Chins
4 x 15

Face pulls
Heavy Lateral and front raises

Called it a day. Too much coffee in the am got me feeling shaky.
 
I wish I was still sensitive to stims. I went a few months on hemavol alone, and came back to stims and withing the week built a tolerance again :/

Strong pressing.. Still lol as always my g
 
Explosive squats
265 x 3 sets x 2
275 x 4 x 2
275 x 8 (oly)
295 x 5 (oly)
245 x 2 x 6 (paused)

Sldl deficit off plate (beltless)
-work up
315 x 5
365 x 5

315 x 3 x 3 paused DLs


Bw lunges
Hip thrusts
Abs
 
Soon your SLDL's will be the weight everyone is dead lifting...

Nice leg sesh AT.
 
Freakin heavy lifts! Be proud brother!
 
Thanks fellas. Trying to stay consistent with everything. Seems to be paying off
Been watching a bunch of Chris duffin YouTube vids lately. Been helping a lot with my issues with squats

Anyways here's tonight's session

Body day
OHP
135 x 5
165 x 3
195 x 2 (wanted a triple. probably could of warmed up a bit more. Arms were cold and weights grinded it's way up)

Pull ups
8,8,8,8

Ssb squats
-worked up some singles
WU in 8s
275 x 3 x 1
315 x 1 -PR never reallywent this heavy ssb squats.
135 x 10

Db bench
85 x 10
95 x 10
110 x 8

Hs rows high pull
-chest support wide grip
4 x 10

Skull crusher
90 x 10
100 x 10
110 x 10

EZ Curls
70 x 10
90 x 10
100 x 10

Calve raises (standing and seated)
Cable chest flys



-ssb was great. Ripped my stupid boxers on the last set . Never went too heavy on ssb because my body would want to collapse forward but been practicing my breathing and it has improved a ton. Anyways, OHP will plan on going light next week and re work my way up to 200!
 
Subd!!

How's cubed treating you?
 
atanocc said:
Thanks fellas. Trying to stay consistent with everything. Seems to be paying off
Been watching a bunch of Chris duffin YouTube vids lately. Been helping a lot with my issues with squats

Anyways here's tonight's session

Body day
OHP
135 x 5
165 x 3
195 x 2 (wanted a triple. probably could of warmed up a bit more. Arms were cold and weights grinded it's way up)

Pull ups
8,8,8,8

Ssb squats
-worked up some singles
WU in 8s
275 x 3 x 1
315 x 1 -PR never reallywent this heavy ssb squats.
135 x 10

Db bench
85 x 10
95 x 10
110 x 8

Hs rows high pull
-chest support wide grip
4 x 10

Skull crusher
90 x 10
100 x 10
110 x 10

EZ Curls
70 x 10
90 x 10
100 x 10

Calve raises (standing and seated)
Cable chest flys

-ssb was great. Ripped my stupid boxers on the last set . Never went too heavy on ssb because my body would want to collapse forward but been practicing my breathing and it has improved a ton. Anyways, OHP will plan on going light next week and re work my way up to 200!
Click to expand...

Chris duffin-
I think I have his entire set (almost) of instructional vids. Recommended by Sean.

Great stuff! And the way he demonstrates the movements plus all the small details he adds makes em really informative/helpful IMO
 
Here was this weeks work:

Explosive sumo Deads
345 x 6sets x 2
375 x 2 x 5 (block pulls)
320 x 2 x 5 (deficit)

Front squats
255 x 3 x 5

Bb rows
Abs

-------

ME Bench day
265 x 3 x 2
245 x 5 x 3 (lilly pause)

-shoulder pain and felt heavy.

Chin ups
Hs rows
Abs

------
Reps Squats
275 x 10
285 x 9
295 x 2(oly squats)
305 x 2
255 x 2 x 5 (paused)

Cg bench
-work up
275 x 2 x 3

RDLs
4 x 12

Abs

-Explosive deads was ok. Didn't feel explosive really. Form has been off lately. ME bench was a struggle. Weights were heavy and pain was killing me. So I held off the cg bench for squat day. Got my work in for squats day but I forgot my belt lol. Back was tight and was feeling like it was going to pull. So as u can see, a pretty ****tty week overall in training. Will try to recover this weekend and take it easy on Sunday body day.
 
iddc said:
Chris duffin- I think I have his entire set (almost) of instructional vids. Recommended by Sean. Great stuff! And the way he demonstrates the movements plus all the small details he adds makes em really informative/helpful IMO
Click to expand...

Yea he makes awesome instructional vids. definitely someone to pay attention too when learning the movement. But the cube is decent. Volume is a lot for working sets and will be humbling for some. We will see how the results are in the end when I do my mock meet.
 
Deload body day
High bar squats
- I don't remember the last time squats felt ever so light on my back (finally)
135 x 3 x 15
185 x 2 x 15
225 x 2 x 12

GMs wide stance
135 x 10
185 x 10
225 x 10

OHP
135 x 3 x 10

Hs rows
Cable lat pd
calves
Curls
Chest flys
 
Almost did GMs today myself. It wouldn't have been that heavy on a deload though. Lol
 
Strong deload day! Lol. Heavy arse weights!
 
I hit good mornings pretty regularly. Tried the wide stance a few weeks back, hard to get em right when I've been doing my regular squat (oly) width lol
 
Thanks fellas. Liking the wide stance Sumos because that's where I'm weakest. Figure if I get that stronger. It would carry over to squats since I squat wide anyways.

Deads today. Need to wrk on mobility. Couldn't get into position which caused the lift to feel heavier than it should have

Sumos
395 x 3 x 4
425 x 2 x 4 block pulls off plate
370 x 6 deficit

315 form work. 3 x 3

Ssb squats
Paused reps wide stance
135 x 2 x 10
185 x 3 x 8

Pull ups
3 x 15

Cable rows
140 x 3 x 12

Leg raises
Back raises
 
Bench speed day
-less arch
225 x 6 x 2reps paused reps (20 sec rest)
245 x 2 x 5 (cg)
205 x 2 x 6 (lilly pause)

Chins
15,15,15,10 (with some forces reps)

Weighted Dips
55 x 3 x 10

Bb front raises
60 x 3 x 10
Side laterals
30 x 3 x 10

Db rows
120 x 2 x 10

Standing skull crusher
90 x 3 x 15

Db hammer curls
50 x 3 x 8

Cable Face pulls
3 x 10

-had a good session today. What I mean by that is I felt good today. No pain, no fatigue, no yawning. Had some aggression coming in. Bench I switched back to less of an arch.these commercial Bench is too damn low to be setting up with my feet behind me. But felt stronger with today's form then ever. until I work with a better bench I'll stay with this Brandon lilly style benching.
 
Agree you had a "good" session. Strong lifts all around. Dips with 55 lbs of plates is legit!
 
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