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Killn' The Cube: My powerlifting venture begins

smoker145 said:
I don't like using db but work with what ya got. Maybe buy some handles or make em if you can. Good investment but not essential or necessary. But if you got the xtra cash go for it
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No extra cash here brotha. Ballin on a budget..
 
Week 7: conjugate.

ME bench:

315x2

Smoked it. So, I decided to go for a small PR.

325x1 miss rep 2

I nailed rep 1, but missed rep 2. I'm not concerned about it because it was technique based not strength. The second rep, I went down too slow and the bar drifted. This is why I love this program, I'm learning how to handle maximal weights. Next time, smoke city.

Bench backdown w/ long pause:
245x3
255x3

CG Floor press: 10x2- 185

Chest supported rows SS band pull aparts:
10x5-60's, 30x5- onyx mini

Upper back=annihilated

DB side laterals: 20x3- 20's

Banded flies: 20x4

Banded skull crusher SS DB hammer curl: 15/15x3

Since I'm taking a deload next week, I opted to go a little potato. Good day.
 
Nice work man. You got any meeting coming?
 
Read an article about anterior hip impingement by Eric Cressey. He gets to what is technically happening and all that gravy...but the bottom line was the hamstrings are over working and the glutes are not firing enough. He says to do hip activation work, and to pretend you are squeezing a piece of paper in your butt cheeks during each lift. Some food for thought.

Edit: should say glute activation work

Az gots it
 
rob112 said:
Read an article about anterior hip impingement by Eric Cressey. He gets to what is technically happening and all that gravy...but the bottom line was the hamstrings are over working and the glutes are not firing enough. He says to do hip activation work, and to pretend you are squeezing a piece of paper in your butt cheeks during each lift. Some food for thought. Edit: should say glute activation work Az gots it
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Post link please?
 
Week 7: conjugate

DE Deadlift: 1x6- 315

DE squat:
2x5- 135+heavy bands
2x3- 225

Holy shyt. When I took off the bands and attempted straight weight, I about ate it.

Rack pull:
315x3
405x3

No bueno. My errectors are STILL shot from Monday. Just didn't feel right, so I moved on. That's what happens when you don't pull anything but DE for 2 weeks.

Suspended GM:
135x6
165x6
185x6
205x6

Didn't push it too hard because of the DOM's. I know soreness isn't an excuse not to go heavy, but got damn they're sore, lol.

Leg press:
200x20
250x20
400x25

Pushed it pretty hard on the last one because I had to go to class and wanted to make sure I got some stimuli.

Solid day, started grooving again on DL. Videos in a bit.
 
CincyKiller45 said:
Some people are beyond dumb. I just convinced my co worker to snort some PWO. Hahahah. Face is red as hell.
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I've done it. Freshman year of college. Words cannot describe how drunk I was when it happened, and I was even more hung over the next day.
 
herderdude said:
I've done it. Freshman year of college. Words cannot describe how drunk I was when it happened, and I was even more hung over the next day.
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What?
 

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I don't think there are too many calories in 2/3 jar. Just some sugar. It's peach.
 
Haha no creeper pics sorry smoker. Although me and the girl I always play pong skunked my 2 best friends and made them do a naked lap which was hilarious.
 
CountryLiftin said:
Haha no creeper pics sorry smoker. Although me and the girl I always play pong skunked my 2 best friends and made them do a naked lap which was hilarious.
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I've ran it in February. Not fun. And damn I was looking forward to more pics... Next time bud
 
Week 7: conjugate.

DE bench: 3x6- 235

Standing OHP: 6x2- 165

DB rows: 8x4- 90's

WG pull ups AMAP w/ BW: 15

Tate press:
8x2- 45's
8x1- 55's

Cable flies: 15x3

Curls SS cable side laterals

That's all she wrote. Feeling pretty pumped right about now. Heading to THE Ohio State University to drink liquor and chase dirty women. The end.
 
napalm said:
1-10, how are you liking conjugate?
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9. I love it because I get to lift heavy more often. I think doing moderate reps will get you stronger, but lifting higher percentages will improve your absolute max more (quoting Louie). At least for me personally. I got to a 500lb deadlift in 15 months by lifting heavy. The cube didn't do sh1t for my DL.

Plus, trying to hit 6-8 rep PR's led to some serious form issues on the latter reps. Especially on squat and deadlift.

I have a deload next week, and then all heavy singles the following, so I'll know where I stand with the program. Either way it can't be worse than my first cube run, I actually got weaker on DL. Only my squat improved.
 
Got a new project. Me and my welding buddy are going to build a mono. I need to find some measurements and materials cost and make it happen. Going to be interesting.
 
CincyKiller45 said:
Got a new project. Me and my welding buddy are going to build a mono. I need to find some measurements and materials cost and make it happen. Going to be interesting.
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Awesome, shouldn't be too hard to find plans for one. If you can't, just find one and measure it.
 
I could build one but no where to put it and no equipment to use on it.
 
I'm uploading my DE lower body day finally. I would appreciate any critiques as this is the start of my deload tmrw and I need to make sure I'm on the right track.
 
DE DL-315

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I tried to upload the other one but for some reason it failed. This one looked a little slower.

DE squat- 135+ heavy bands

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The only reason I used the box is because it feels a lot better on my hip.
 
Deload:

Reverse band squat: 285x3x3

Deficit Deadlift: 315x5x2

BB back extension:
135x10x2
155x10

Banded Hamstring curl SS calves: too much

Ab wheel roll out: 10x3 (PR?)

Banded side bends: 12x3

Pretty low key day. A major emphasis going forward is to build up some musculature on my lower body. I'm going to be keeping the reps pretty high.

The hip pain is still there. Slight fade in pain, so the plan is to keep going full steam ahead.
 
Today:

Cat back pulls- heavy band
x40
x30
x25
x20

Meadows row:
90x12x2
215x10x2

Croc row: 90x10x3

Reverse DB fly (rest pause): 30/15/10+iso hold

Straight bar banded curl:
40+averagex12x3
Straight weight: 40x30x1

Banded lateral: 12x3

Banded front circles: 10x3

Plank: 2 min 15 sec

Palloff press: 15x3

I wasn't going to do much, but it's been one of them days. Women, lol. I don't know how you all are married. No says I.

Was it smart? I don't know. I'll never be the strongest dude in the world, I'm just a guy that enjoys beating himself up a little too much.
 
Week 8: Bench deload

Bench: 3x3- 225

Landmine press: 80x12x3

Cable side lateral: 20x20x3

Cable fly (Rest pause): 33/16/11+iso hold

Banded press down: average
x35
x25
x20

SGHP:
135x12
165x6x2
135x12

Had a good day. I love the days when I'm really enjoying it, today was one of them. Could be the l-dopa. I've been in good moods and hornier than a goat.
 
Week 8: Deload

Deadlift: 3x3- 275

Box squat: 3x3- 205

Box squat: 135x15x3

Suspended bar GM: 135x15x3

Banded side bends: 15x3

Cable crunches: 40x1

Looks like I'm going to be box squatting for the near future. Without it, my hips won't heal. It should be a good way to build up my PC and make sure I'm squeezing them glutes.

I'll also learn how box squats carry over to my reg squats, so not all bad. I've been a bad AM follower as of late. Life. Hope everyone has a good weekend.
 
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