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Atanocc CubeKingpin Log

Super cute. I didn't know Mario was still popular.
 
Thanks for bringing both a smile and a tear to my face! I miss those days of halloweening with my son! Enjoy it brother as the days go by so fast!
 
Lower accessory weak point(quads)

Oly squats
W/ oly shoes

135 x 8
185 x 5
225 x 5
275 x 5
315 x 5
345 x 3
225 x 10
225 x 8 double pauses

Ssb box squats
-paused/parallel
-wide stance
225 x 2 x 5
275 x 3 x 3

BSS
45s x 3 x 8

Back ext
Pull downs
Leg ext
 
Bench
-pain after 225 set kicked in
135 x 3 x 8
225 x 3
245 x 3 paused
265 x 3 paused
275 x 3 paused

Lesser arch, foot flat
-no pain
225 x 10 paused
235 x 10 tng
245 x 8

-noticed no pain with not trying to arch as hard (more lilly style) prob need to switch to this.

Hs rows
-elbows flared wide grip
2 plate loaded x 10
3 x 10
4 x 10

Incline Db press
85 x 12
65 x 20

Bb rows
185 x 3 x 12

Chins
10,10,10
Face pulls

Going to start setting up my routine soon. I'm just messin around right now going by feel. But after this week I'll see what i might want to do. Thinking of putting squat and Sumo together. Giving me a full day for weak areas for lower such as quads. Bench I'm planing on doing a progressive overload 531 style with 1 set amrap. Seems to work well for me on presses. Squats and Sumos will be split like cube method and heavier work would be put befor the other. So ex. Me squats/DE deads.. Then In two weeks ME deads/ DE squat
 
Benching shoulder pain might be due to not keeping elbows at about 45 degrees, right? From watching the "So You Think You Can Bench" videos they say to watch elbows placement or you put too much strain on shoulder joints.
 
kenpoengineer said:
Benching shoulder pain might be due to not keeping elbows at about 45 degrees, right? From watching the "So You Think You Can Bench" videos they say to watch elbows placement or you put too much strain on shoulder joints.
Click to expand...

Yea that could b. but I think my issue is the extra movement while externally rotating out. So I'll eliminate that and bench like a bodybuilder for a while since I don't feel pain that way?? I did some form work today and felt great. I mean elbows not fully flared but it's a lot wider then PL style.
 
Squats/Sumos

135 x 10
185 x 5
225 x 3
275 x 3
315 x 3
365 x 3 Rep PR
385 x 1
405 x 0 bad idea. Buddy made me lol smh. Ehh got stuck half way up. Felt good on my back tho. Just legs were shot

Sumos
135 x 3
225 x 3
315 x 2x 5 paused (at shin then pull up all the way)
365 x 3 paused
405 x 3 paused

Sumo reps (full reset)
455 x 5 Rep PR.

Sumo RDL-paused at shin
315 x 2 x 8 lovin these


Bb rows
225 x 3 x 10

Seated cable rows
-upper back focus(slow neg)
180 x 3 x 10

Bench form work
Reps 10-15 up to 185 lbs


All I had time for. Wife wanted me home. So no ab or core work
 
I see sumos everywhere! Nice session!

I might try these sumo RDLs.
 
You are getting freakin strong AT! Congrats on those PRs!
 
iddc said:
I see sumos everywhere! Nice session! I might try these sumo RDLs.
Click to expand...
Saw em on one of the articles posted on the main page. So I gave it a go. I might try it on a deficit next time tho for more ROM
kenpoengineer said:
You are getting freakin strong AT! Congrats on those PRs!
Click to expand...
Thanks. A lot of consistency is the key! When I'm not eating, resting proper, it shows on my lifts. But lately been going great!
tyga tyga said:
Mad sumo work!
Click to expand...
Yea buddy. Needed some extra hip/ham work. Last leg session was based for quad emphasis
 
Strong PRs AT.
 
RegisterJr said:
Strong PRs AT.
Click to expand...
Thanks man. Definitely feeling stronger at a lower bw too w/ minimal supps(just a preworkout). Just my bench has hit a plateau due to some pain issues. Starting next week il be starting up a new programming that I've started to make a rough draft on. Not yet sure if it will work but well see. I'll run it for a few weeks and see. So every six weeks for each lift I'll be maxing out up to 95% of 1rm for a single/double or so. Then start up the cycle again with 5-10lbs added to my 1rm. I'll also be basing my total reps on each main lift from prilepins chart for PLing. Accessory is going to be based on weakpoints/hypertrophy work. They too will be progressive overload in some way or another. But then again. I might just run the cube again but with some minor tweaks to the bench routine
 
Had a bro day today. Haven't had this in the longest time. Went in with one of my buddies and did some work. Arms blew up. Probably made some new stretch marks today

Cg bench
135 x 3 x 10
185 x 10
225 x 10
245 x 8
275 x 3
155 x 20

Skull crushers
90 x 12,12
125 x 3 x 8

Tricep cable ext
6 x 15reps
Then last set drop set to failure

Bicep curls in the squat rack ;)
95lbs x 4 x 12

Hs curls
70lbs x 3 x 12

Plate hammer curls
45 x 4 x 12

Cable curls
Drop sets
2 sets : 60,40,30,20lbs till failure each

Incline flys
2 x 20
Drop set 3rd set to failure

Smh
Never again ... Lol
 
Great log bro. I love the cube. The squat and bench volume days are brutal.. but well worth it. Great program.
 
Freakin heavy skull crushers! Nice work AT!
 
Yes they were heavy. Arms are feelin jelly today. Went to the gym this morning for fasted lower body accessory (light work)

Oly
135 x 3 x 10
185 x 8
225 x 10
245 x 10
265 x 9

Front squat
135 x 5 x 10

Speed pulls conventional
-I find these harder to get into position. Pulls were fast tho. Just not at an optimal position.
225 x 6 x 2
275 x 1
315 x 1

Lunges
135 x 3 x 10

Leg press
-narrow stance
3 x 15

Leg ext
4 x 12

Abs


-upper back/traps are just stupid sore today. Hams were a little tight as well.

Anyways, any suggestions for what routine I should run now???

It's either cube method or kingpin again, 531, a variation I made of the cube method, or some other program that you've had good results from in the past.

I'm kind of leaning towards 531 and working myself back up. I enjoyed the simplicity and got pretty strong while running it. And now that I'm honing in on my technique on my lifts, I think I could really benefit from it. Also I felt I gained more mass running this program due to the AMRAP aspect of it and the freedom of accessory work

Cube kingpin was a good program as well. I gained 20 lbs on my deadlift, and 30 on squat. Only issues I had was the volume on the main lift. Also my presses did not get any stronger from the programming.
So that left me thinking of a way to improvise and spreading the workload throughout the week by tweaking the cube method and putting the competition squat and deads on the same day, and having another separate day or two for variants of the squat/dead and accessory/weak-points. Also I tweaked the bench work to something similar to 531. Not sure how that will turn out and if I'm making it too complicated

So I'll leave u with that. I'm still trying to decide and will need to make up my mind by tomorrow.
 
And all that lower body work volume fasted?!

Nice! I like to do fasted GPP occasionally. Different feel to the workout.

I watched a YouTube video of Brandon lilly where he said he used OHPs on DE days instead of bp to help increase his bp. (if I'm not mistaken) that would fit the 531 template.
 
Yea man. I did eat Aton last night tho. So that probably helped me through.

But yes I was doing the OHP on the 4rth day(body day) of the cube. No set progressive overload/structure on the movement, just whatever I felt like doing that day. So ya that's true it can work for a variation of 531 if I somehow mix the two routines together.

Iono yet. I'm feeling that might be too complicated and defeats the purpose of one ME per week??
 
I hate that feeling too! when you plan for a new training phase then a day or two before starting you're still undecided.

I'm sure some well experienced guys can help you decide
 
You find conventional DLs harder to get into position? Ever since I started (still haven't finished), Deadlift Dynamite my setup and DL have felt so much better.

Curious with what you run. I'm wanting to try a lifting routine this winter too. Hyde sent me one, but I'm still playing with MountainDog.
 
RegisterJr said:
You find conventional DLs harder to get into position? Ever since I started (still haven't finished), Deadlift Dynamite my setup and DL have felt so much better. Curious with what you run. I'm wanting to try a lifting routine this winter too. Hyde sent me one, but I'm still playing with MountainDog.
Click to expand...

Ya not sure why. Needs a lot more practice tho, but what's this deadlift dynamite??

Here was something I was looking at earlier. A variant of 531 "SVR"



Invalid Link Removed



It's similar to a 531 template with minor changes. So Basically 1st and 3rd week are where u test urself with amrap. 3rd week, if ur feelin up for it, you go for new PR singles. Seems fun lol. I was looking at "advanced 531" and it seemed too boring. Multiple sets of the same rep scheme blahhh. I can see me get bored of that real quick.
 
atanocc said:
Ya not sure why. Needs a lot more practice tho, but what's this deadlift dynamite??

Here was something I was looking at earlier. A variant of 531 "SVR"



Invalid Link Removed



It's similar to a 531 template with minor changes. So Basically 1st and 3rd week are where u test urself with amrap. 3rd week, if ur feelin up for it, you go for new PR singles. Seems fun lol. I was looking at "advanced 531" and it seemed too boring. Multiple sets of the same rep scheme blahhh. I can see me get bored of that real quick.
Click to expand...

It's book on deadlifting. I can send you the PDF if you shoot me your email.

Image saved.... Thanks.
 
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