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Killn' The Cube: My powerlifting venture begins

rob112 said:
20lbs in what, like six weeks? I'd say ****ing success!
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Nope, not even 4 weeks, lol. More than anything I think the comfort smolov has brought to my squat will benefit me the most. Now with westside, I'll have the opportunity to hone my technique under heavy weights.

Progress..
 
Congrats on the PR man! When did you hit the 415, your old PR?
 
Awesome! Great progress! You'll keep going. 20lbs is a grand PR for four weeks of progress. Now keep owning that weight and let's see some rep PRs! Excited to see the pulls improve, too.
 
herderdude said:
Awesome! Great progress! You'll keep going. 20lbs is a grand PR for four weeks of progress. Now keep owning that weight and let's see some rep PRs! Excited to see the pulls improve, too.
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Thanks man. You're the one that turned me onto it.

My buddy that came with me to your meet did jr with me. He had a 285 bench and a 235 squat, so he needed a lot of work. Today he hit 295. 60lb PR in less than a month. LOL.
 
Congrats Cincy. That's a big accomplishment in such a short amount of time. You seriously have me contemplating running a full Smolov cycle. Keep it up dude!!
 
Sean1332 said:
Congrats Cincy. That's a big accomplishment in such a short amount of time. You seriously have me contemplating running a full Smolov cycle. Keep it up dude!!
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Appreciate it man.

For your squat? That would be insane. I've seen a bunch of testimonies and people are complaining that they only added 45lbs to their squat in 13 weeks. Lol. The person I'm referring to started with a low 5 squat too. So, he wasn't weak beforehand.

Edit: but not a squat master like yourself.
 
Yea Sean would have 7 by like march or April LOL.
 
CincyKiller45 said:
Thanks man. You're the one that turned me onto it.

My buddy that came with me to your meet did jr with me. He had a 285 bench and a 235 squat, so he needed a lot of work. Today he hit 295. 60lb PR in less than a month. LOL.
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Nice, you squatted him right into respectability!
 
CincyKiller45 said:
He's still got some work to do. I think that meet lit a fire under his ass tho. He loves PL'ing now.
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Awesome! He probably saw that equipped guy (emphasis on EQ) who was vascular AF and thought "Oh, I don't have to be fat, I can have a roadmap and be strong, too."
 
herderdude said:
Awesome! He probably saw that equipped guy (emphasis on EQ) who was vascular AF and thought "Oh, I don't have to be fat, I can have a roadmap and be strong, too."
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Exactly. The fat powerlifting stigma runs rampant. There's weight classes for a reason. You don't see fat 220's breaking records. At least I haven't.
 
DE bench/upper

Bench: 3x6- 135+ light mini's

Thank god I got some mini's now. Double looped onyx band is a no go.

DB bench (slight incline): 80xAMAP- 21

Z-press: 12x3- 95

DB row SS pull aparts- 8/20x3- 85's/onyx

Phuck me

Machine reverse fly SS band pull aparts: 20/20x3- 90/onyx

I hate myself

Banded press down (rest pause): 35/18/15- average band

DB hammer curl:
35's x15
40's x12
45's x10

Plate pinches:
2 10's x failure x2
25xfailurex2

Voodoo hip flossing/PVC roll/stretching

Great day, really working on hitting that volume. Going to start westside Monday most likely.

On another note; I'm not even sore from maxing on squat and DL. I mean my errectors are a little tight, but nothing like I expected. Crazy how smolov has increased my recovery time. Thinking about squatting 3x week on westside...

Edit: worked extremely fast today. Everything got done in less than an hour.
 
Give it another day or too... But I never got sore from my meet. I got some DOMs on day 3 but not like you think. Soreness is just a sign of poor recovery or an extremely intense workout. I don't usually get sore from max/heavy stuff, just reps and or volume. But I have no doubt smolov put a dent in enhancing your recovery times.
 
CountryLiftin said:
Give it another day or too... But I never got sore from my meet. I got some DOMs on day 3 but not like you think. Soreness is just a sign of poor recovery or an extremely intense workout. I don't usually get sore from max/heavy stuff, just reps and or volume. But I have no doubt smolov put a dent in enhancing your recovery times.
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See, today is day 2 and usually day 2 is the worst for me. I've had crippling DOM's from ME squats before smolov. I also had poor work capacity, so I'm def in a better place. I'm probably going to squat 3x a week for the foreseeable future. I'm just going to have to set forth a good plan and tread lightly. Westside is no joke either.
 
Today: (I can't control myself)

Ran out of PWO, so picked up some ephedrine. Just planned on doing some LISS cardio and mobility work. HA.

Front squat:
275x3
315x1
335x1 (no belt PR)

I hit a PR before on 335 w/ a belt. Today was much easier and without a belt.

Back squat:
275x5
315x5
365x1

Rack pulls:
405x3
455x3
495x1
545x0

Banded DB side bends: 20x3

Ab wheel roll outs: 10x3

Felt incredible today. I'm going to be hurting tmrw. Just walked out the gym and my obliques, core and errectors are shot.

"I'd rather get weaker from doing too much than not enough".
 
I have come to the conclusion that ephedrine is in a league of its own. 25mg ephedrine+200 mg caffeine and I've never felt this much energy.

Lawd, this could get interesting.
 
napalm said:
junkie

strong session brotato...
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No doubt man.

My name is Cincy and I have a problem. I take way too much stims and cannot control the urge to lift heavy sh1t.

Edit: I'm going to lay low and start westsidin' again Wednesday.
 
there's a 'supplement' store by my house.

they have about 10 different signs that say 'ephedrine' in the window.

i don't know how they get away w it...
 
herderdude said:
Bullshït
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Haha, I'm honestly going to do my best. Hopefully I'm sore as hell, so I don't.

I truly love the everyday grind. And as long as I keep getting stronger aint a damn thing going to change.
 
Yeah, I just bought bronkaid. The first time I went to Walgreens I asked for ephedrine and they looked at me like I was a crackhead.

Came back; "can I get some bronkaid"?

Me 1 Walgreens 0.

I've tried damn near 30 PWO's. I always start with the max dosage and this **** is better than everything. 60 servings of ephedrine and 60 servings of caffeine for less than $20. You can't beat it.
 
Ephedrine is the balls. Can't wait to get it again. Sometime in the next few weeks. Really wanted to do ephedra + Alphamine
 
Today:

30 min on treadmill on slight incline 4.3 MPH.

Palloff press: 20x3

A lot of mobility and stretching.

Nothing special, just needed to work up a sweat. Not really sore from yesterday, kind of surprised because I thought rack pulls were going to wreck me.

Formatting my westside endeavor today. A solid plan is in formation..
 
herderdude said:
Ephedrine is the balls. Can't wait to get it again. Sometime in the next few weeks. Really wanted to do ephedra + Alphamine
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That would be boss. I've never tried alphamine, but the reviews are great. I've noticed ephedrine really curbs appetite, so I got to be mindful to get my cals.
 
Westside: Week 1- Day 1

Pin-press 1" off chest 3-5 RM:
295x4(PR)

Rep 4 literally took 6-8 seconds. Grind city.

Pin press back down w/ bands:
185+ light minis: 6x3

Took everything out of me. Holy ****.

Incline BB:
185x8
205x6 (died out)
185x5 (failed rep 6, rolled down mah bellay)

Pull-ups:
BWx10
BW+10x10
BW+10x8

DB rows: 100x8x3

DB side lateral SS rope push downs: 12/12x3

Preacher curl (RP): a metric ass ton w/ 50lbs

Challenging day. Not a bad start tho, PR'd on day 1. I'm going to build volume on ME days by working up slowly. Like today on pins I did: 225x6, 255x3, 275x3, 295x4.

Everything else felt weak. The banded pin presses smoked me. But, finally touched 100's on DB rows, so I'll take it.

Started formasurge today. Smells funny and takes a lil bit to dry, but I'd lather on horse turds if it produced results.
 
CincyKiller45 said:
Westside: Week 1- Day 1

Pin-press 1" off chest 3-5 RM:
295x4(PR)

Rep 4 literally took 6-8 seconds. Grind city.

Pin press back down w/ bands:
185+ light minis: 6x3

Took everything out of me. Holy ****.

Incline BB:
185x8
205x6 (died out)
185x5 (failed rep 6, rolled down mah bellay)

Pull-ups:
BWx10
BW+10x10
BW+10x8

DB rows: 100x8x3

DB side lateral SS rope push downs: 12/12x3

Preacher curl (RP): a metric ass ton w/ 50lbs

Challenging day. Not a bad start tho, PR'd on day 1. I'm going to build volume on ME days by working up slowly. Like today on pins I did: 225x6, 255x3, 275x3, 295x4.

Everything else felt weak. The banded pin presses smoked me. But, finally touched 100's on DB rows, so I'll take it.

Started formasurge today. Smells funny and takes a lil bit to dry, but I'd lather on horse turds if it produced results.
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Do you have a blow dryer or something similar?
 
jimbuick said:
Do you have a blow dryer or something similar?
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I've got a fan which should speed up the drying process. Didn't even think about it, lol. I wake up feeling like a zombie with little cognitive function.

Will use the fan for the 2nd application tonight, after I eat and shower.
 
rob112 said:
You have got a strong pin press brother! Nice work
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Thanks man. I brought in my grip about a 1/4" and I think it helped give me some pop off the pins.

I'm worse at pin pressing than reg benching. Pausing on them pins under max weight while staying tight is challenging. I'm looking for some carry over onto my reg bench. I need it like smoker needs cig-rits.
 
Today:

Went in there with the mind set that I was going to do some pre-hab work. Then said **** It, it's my birthday I'll squat and pull heavy if I want to.


Soo:

Squat: 5x5- 315

Complete ATG

Sumo DL- 500x1

First time doing sumo heavy in over a year.

Convo DL: 500x1

Shot up/easy.

That's all. Puked everywhere. Good Bday.
 
Swanson52 said:
Shît...that's all man buddy. Nice f'ng work!
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Thanks bro.

I got to the gym and it just didn't feel right celebrating with voodoo hip flossing and rolling on a PVC, lol.

This is my last non-scheduled heavy day for 9 weeks. Got to follow the program. Can't wait to see what my fresh DL looks like.
 
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