Killn' The Cube: My powerlifting venture begins

liftandswim said:
Perhaps someone like Rodja can make better sense of this. I've read OHP works to keeps many lifter's shoulders healthy (on top of being a great assistance exercise), but for whatever reason wrecks other lifter's shoulders. Anthropomorphic differences?
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They're good for both the delts and traps. They require good T-spine mobility to keep the lats set and there's not nearly as much information regarding technique for them. I used to go all the way to my clavicle/sternum area, but now stop at the chin as the longer ROM merely caused me to have to tuck the elbows and lose the lat tightness. The tips I give are pretty simple: staggered stance with rear foot slightly elevated, compress the core, keep glutes tight, and then slightly press back to finish the movement. Like bench, it increases stress on the delts if you push straight up instead of slightly pushing the bar back.
 
Thanks for the explanation. Any reason you advocate a staggered stance other than possible balance issues? And you mention elevating the rear foot, do you place your foot on something?

Sorry for the hijack, cincy.
 
liftandswim said:
Thanks for the explanation. Any reason you advocate a staggered stance other than possible balance issues? And you mention elevating the rear foot, do you place your foot on something? Sorry for the hijack, cincy.
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I find that it makes it easier to maintain balance and keep the glutes tight without excessive arching of the spine. I don't set the rear foot on anything; it's more to help with leg drive similarly to benching.
 
Rodja said:
I find that it makes it easier to maintain balance and keep the glutes tight without excessive arching of the spine. I don't set the rear foot on anything; it's more to help with leg drive similarly to benching.
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Thanks, helps as always. Appreciate it
 
ME lower:

Squat:
235x5
285x5
325x5x2
375x5

Cut it there. I left some in the tank to keep this building process going. My confidence in my squat is back; I no longer feel like I'm going to tear a hammy every squat. Ha.

Block pulls:
405x5
495x3
585x2 (PR)- left one in the tank for sure.

Unilateral hitting curls: 20x3

Banded 45 deg. back extensions w/ medicine ball: 12x3- these murder me

Calves (DC)

Feeling great. Didn't post my DE days last week, but they were good as well.

This is the last week of school for my career, then finals next week. Going to be busy as fuark. 6 finals, a presentation and a bunch of interviews coming shortly. I'll squeeze my workouts in, as always.
 
Nice workout man. Def need to keep the confidence up. Congrats on graduating man! Good luck on your last week here.
 
Good sesh! You're looking damn beefy in that vid.
 
liftandswim said:
Yep. Speedy, for sure. I'd keep an eye on the knees unlocking before your hips are locked. Hard to tell from the video, but that may have been the case. I'm guilty of it too. Strong pulling though! Jelly of the nice ass blocks
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For sure, man. Always have some technical things to work on; that's why I love this stuff. I didn't like my head positioning. I was solid preceding that attempt, then when I know I'm going for a PR it's like my mind goes potato.

Thanks. The blocks are nothing special. You could make a set for cheap!
 
Hit up some back/bi this morning. I did my ME upper work a day early, which was Tuesday. I hit 295 for 5 paused reps, which I believe is a PR.

I really need to catch up on everyone's logs. All these interviews and finals are killing all of my time. Tuesday is my last day, so I'll be poking my head around soon.

In terms of life, I have some good and bad news. I got a job offer making pretty solid money but it's not what I want to do. But I do have some more interviews coming up. Hmmm, decisions.
 
DE lower:

DE Squat: 285x2x6

DE rack pull (plates 6" off ground): 405x2x6

Unilateral leg press: 225x10x3 (per leg)

Hamstring curl: 12x4

Calves (DC)

Honestly, today was a really good day for me compared to my past DE lower days. The biggest thing: pace. I tried to keep it to 1min between sets. Big improvement there and way better recovery between sets. Almost 100% back from the hamstring strain(s).

I went to bed at 4am and rolled out of bed at 8am. I had to get this is in before my exam today. Now, it's time to study all night again and get a good DE upper workout in tomorrow.
 
ME lower:

Deadlift against chains:
Weights minus the chains
315x5
405x3
455x1
495x2 (PR)
Drop chains
495x3- form started breaking so stopped at 3

Pause squat:
325x2x5

Leg press: 600x8x5

Hamstring curls

Calves

All I had time for. I've studies 22 hours past 2 days and I'm going to start again right now until about 10.

Tomorrow is my last exams. I start my new job Wednesday. Going to have to train at night now. I like that better.
 
Saweeet pullin dude! Sounds like a perfect amount of chain for an ME day.
 
CincyKiller45 said:
So, after 7hrs of exams, I'm all done. Should have solidified the 4.0.

No more school for this guy!
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Congrats. I'm going to solid my 3.8-3.9 something tomorrow. My one class is on our DPT grading school and I need a 96+ for a 4.0 and our best grade on the first test was only a 91. With questions thrown out. If that gives you any idea what the class is like. Lol. Currently rocking the second best grade in the class but honestly don't care because its undergrad an I'm already accepted into grad school.

It's gota be an awesome feeling to graduate and I know you're pumped to start this new job. I'm happy for you bro, and I hope you love it and enjoy every minute of it now haha. You obviously work hard both in and out of the gym.
 
CountryLiftin said:
Congrats. I'm going to solid my 3.8-3.9 something tomorrow. My one class is on our DPT grading school and I need a 96+ for a 4.0 and our best grade on the first test was only a 91. With questions thrown out. If that gives you any idea what the class is like. Lol. Currently rocking the second best grade in the class but honestly don't care because its undergrad an I'm already accepted into grad school. It's gota be an awesome feeling to graduate and I know you're pumped to start this new job. I'm happy for you bro, and I hope you love it and enjoy every minute of it now haha. You obviously work hard both in and out of the gym.
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I appreciate it, man!

I'm sure you'll do fine on the exam and that's great that you're accepted into grad school already.

Honestly, this job is going to be a stepping stone and a resume builder. I've got a plan set forth that should put me in a good position to start making some real money in the next few years. I've got some friends making 260k/yr already. I plan on working my way into that line of business.

I'm going to work for myself one day. I just got to pad the bank account and start filling in the gaps before I make real moves.
 
Congratulations, mannn. And now that you're all graduated up, you can catch a meet at Laura's gym soon. Or Cbus or wherever, just hurry up already! Don't make me get napalm...
 
CincyKiller45 said:
I appreciate it, man!

I'm sure you'll do fine on the exam and that's great that you're accepted into grad school already.

Honestly, this job is going to be a stepping stone and a resume builder. I've got a plan set forth that should put me in a good position to start making some real money in the next few years. I've got some friends making 260k/yr already. I plan on working my way into that line of business.

I'm going to work for myself one day. I just got to pad the bank account and start filling in the gaps before I make real moves.
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Haha thanks man. I'm sure it will go fine too.

That's awesome, pretty much all first jobs end up filling that role. You got a plan and that's what's important, sounds like some good stuff.
 
Update, finally:

I've been nailing some big PR's lately. Maybe the time off from the strains was good in the long run. I can't remember them all, but I'll post up tonight's workout:

Block-pull:
495x3
545x2
585x1
605x1 (PR)
625x0 (shot up fast then I lost my grip JUST shy of *******)

SSB squats:
295x5x4
Said F it
345xAMRAP (7)---(PR)

I don't know where that came from. I must've went straight Forrest Gump.

GHR SS calves

That's all; totally obliterated.

I missed so much good sh1t in here these last 2 weeks. You guy's have been killing it. I'm just now settling in into the new work routine and what not and will be following along more diligently. Great stuff going on.
 
ME lower:

Deadlift:
495x1
525x1
545x1
585x1 (40# PR)
605x1 (60# PR)

Squat:
415x2
Hips weren't feeling right. I didn't want to tear anything so I dialed it back; 415 was not overly heavy, though.
415x1x4

Hamstrings/calves
 
Deadlift:

585x1: Invalid Link Removed

605x1: Invalid Link Removed

The videos are grainy as sh't, sorry. It's not like that on my phone.

Took me 1 year of lifting to get to a 500# deadlift, then 2 years to get from 5-600. Feels good!
 
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