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Killn' The Cube: My powerlifting venture begins

I don't know I sit in the AC at the gym for 8 hour days, and sometimes I even fold laundry... it's a pretty rough life.

:)


But I understand where the hard physical work can get to you, not really from the work itself but if you don't keep up with your calories and hydration and sleep. If I still do those things right I can work hard all day and still lift great. But if you let those things slip then you are in trouble. You might just be in a slump man but don't make excuses. We all do it sometimes but the quickest way to get out of it is to tell yourself to get better and be yourself and before you know it you'll be fine again. Just like today my squat workout sucked. I know what the real issues are, not all the other stupid things I can could make excuses. I put the work in and came home and ate. Next workout will be better. That's all the more thought I need. Don't linger on the bad, look forward to working harder and the good.
 
CountryLiftin said:
I don't know I sit in the AC at the gym for 8 hour days, and sometimes I even fold laundry... it's a pretty rough life.

:)

But I understand where the hard physical work can get to you, not really from the work itself but if you don't keep up with your calories and hydration and sleep. If I still do those things right I can work hard all day and still lift great. But if you let those things slip then you are in trouble. You might just be in a slump man but don't make excuses. We all do it sometimes but the quickest way to get out of it is to tell yourself to get better and be yourself and before you know it you'll be fine again. Just like today my squat workout sucked. I know what the real issues are, not all the other stupid things I can could make excuses. I put the work in and came home and ate. Next workout will be better. That's all the more thought I need. Don't linger on the bad, look forward to working harder and the good.
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My jobs not the reason, it was my back. The only reason I brought up my job was because pickin up all that crap has not let my back heal at all. I've made the best gains of my life while doing hard labor.
 
I know man just throwin it out there :)

I work at two gyms now too since I got the other job up at school now. Why is my life so freaking great. LOL
 
I'm gona go call jim a ***** on his long just cause... :shhh:

Just kidding.
 
Week 2: Day 4- Body Day

Seated BB mp:
135x8
145x8
155x8x2

JM press: 12x3- 95

Meadows Row: 8x3
90x8
105x8
115x8

NG pull-ups: 8x3- BW

Banded ez bar curl: 15x3

Good workout today. Military press felt stronger. Backs feeling alright as well. Going to take a recovery day tomorrow and foam roll/stretch to get ready for squats Monday.
 
Week 3: Day 1- Explosive squat party

Squat: 2x6- 245

Back felt almost 100%. My speed was great and I think I found my squat groove.

Front squat:
205x2
225x2
245x2
265x2
275x2 (40lb PR)

Big PR today. I wanted to test how much my front squat has improved. Depth was there for sure. Since narrowing my stance, I have yet to miss depth and it gives me a lot of spring out of the hole.

Reverse band squat: 5x3
365x5x2
385x5

I have yet to try these, so today was the day. Felt good, but wish I had a better power rack for these.

Goblet squat SS w/ reverse hyper: 8/20x3- 80/BW

Lying hamstring curl: 8x3- 110
Sloooow eccentric

Today felt awesome. Intensity was there. I wish I would have got some videos, but I was fired up and forgot. No big deal, big PR videos to come!
 
Would also like to note that loosening my belt helped a lot. I was able to suck a sufficient amount of air into my belly. Should have loosened it weeks ago.
 
Today:

Cat back lat pull: heavy EFS band
x30
x25
x20

Easily my favorite back workout now.

DB row: 8x3- 80

Reverse fly: 15x3- 120

Pull-up: 5x3- BW

I was dead by the time I got to these. I can bang out upwards of 18 fresh.

DB hammer curl: 6x4- 45's

Concentration curl: a lot

Calves: DC style

Foam roll/stretch

Back strength is getting better. I really like implementing this extra day, feels like it makes the program more well rounded. I also feel like I can focus more on the multi joint movements on actual cube days this way. Bench tomorrow; going to try it the Dan Green way and see if I can't get more leg drive whilst keeping my a$$ on the bench.
 
Getting the belt just right helps a lot. This is why I need a lever belt...my prongs are off with fluctuating weight :(

I need to learn these cat back rows...
 
I love my lever. I guess anything is better than the Velcro belt I was using, but it's solid for sure.

Def check out the cat back rows. They burn so good! I was doing them today and some dude walked in and gave me the wtf you doing look. If he only knew..
 
CincyKiller45 said:
I love my lever. I guess anything is better than the Velcro belt I was using, but it's solid for sure.

Def check out the cat back rows. They burn so good! I was doing them today and some dude walked in and gave me the wtf you doing look. If he only knew..
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It's always funny when people in the gym think they're better than you when they don't even understand the fundamental anatomy of the major skeletal muscle groups. Gyms are such interesting social experiments, really.
 
herderdude said:
It's always funny when people in the gym think they're better than you when they don't even understand the fundamental anatomy of the major skeletal muscle groups. Gyms are such interesting social experiments, really.
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Yeah I actually know the guy. Pretty solid person from what I know, doubt he actually knows his stuff tho. I don't trust a guys knowledge in training if I've never seen them free squat or deadlift. No problem, I'll continually make gains doing what others don't.
 
Week 3: Day 2: heavy bench

Bench: 2x3-
275x2x2
285x2

Couldn't put my form all together today. Rep one on 285 was a grinder that drifted towards my head, on rep two I lost control on the negative and bounced it. I'm going to keep doing actual bench for my first exercises instead of doing variations. I'm not sure if I stated that coherently, but what I mean is I'm going to bench not floor press, or pin press my first exercises. If I'm not comfortable with my form, I don't see the point in it. I need as many reps w/ bench that I can get.

Pin press w/ chains: 5x5- 95+60lb chains.

DB bench: RP- 70's
16/8/6

Rolling DB tri extensions:15x3- 30's

Stranded military SS w/ side laterals- 12/12
95/20

Good workout. I was in a bit of a time crunch so I did a RP and SS. The workout only lasted an hour. Feeling borderline swole after this one.
 
CincyKiller45 said:
Week 3: Day 2: heavy bench

Bench: 2x3-
275x2x2
285x2

Couldn't put my form all together today. Rep one on 285 was a grinder that drifted towards my head, on rep two I lost control on the negative and bounced it. I'm going to keep doing actual bench for my first exercises instead of doing variations. I'm not sure if I stated that coherently, but what I mean is I'm going to bench not floor press, or pin press my first exercises. If I'm not comfortable with my form, I don't see the point in it. I need as many reps w/ bench that I can get.

Pin press w/ chains: 5x5- 95+60lb chains.

DB bench: RP- 70's
16/8/6

Rolling DB tri extensions:15x3- 30's

Stranded military SS w/ side laterals- 12/12
95/20

Good workout. I was in a bit of a time crunch so I did a RP and SS. The workout only lasted an hour. Feeling borderline swole after this one.
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That's something Josh Bryant talked about in his book. The things that help your bench press (board, floor, pin) come after the bench press. When they include two-board presses in competition, then we'll put them first. Until then, the best raw benchers will always bench first.
 
herderdude said:
That's something Josh Bryant talked about in his book. The things that help your bench press (board, floor, pin) come after the bench press. When they include two-board presses in competition, then we'll put them first. Until then, the best raw benchers will always bench first.
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Couldn't agree more. If I can't perform a competition exercise efficiently, why would I worry about a variation? I think the first exercise variations come into play for more experienced/upper echelon lifters. The only things i will be varying first are my grips.
 
I completely agree with what your doing man. I've been doing much more squats, deads, and bench lately. I can't remember who I seem write it but it's not "majoring in the minors."
 
Always hit the main first. It should be your biggest and even only focus.
 
Main and one supplemental, whether it be paused variation of the big three or a shortened/lengthened ROM or grip/stance variation, then the assistance is just gravy. I started making great gains when I did that.

Though I will say bench requires a lot more focus and effort in assistance from the multitude of smaller muscles. Look at the biggest benchers in every gym. Bodybuilders who dedicate entire training days to their chest and delts, train tris twice a week, back, bis, everything.
 
herderdude said:
Main and one supplemental, whether it be paused variation of the big three or a shortened/lengthened ROM or grip/stance variation, then the assistance is just gravy. I started making great gains when I did that.

Though I will say bench requires a lot more focus and effort in assistance from the multitude of smaller muscles. Look at the biggest benchers in every gym. Bodybuilders who dedicate entire training days to their chest and delts, train tris twice a week, back, bis, everything.
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This. Hit the main hard, hit a main variant as your first assistance hard, and hit tris/back/etc as needed. I use this for everything now and I love it. Straight up 5-3-1 philosophy and training.
 
herderdude said:
Main and one supplemental, whether it be paused variation of the big three or a shortened/lengthened ROM or grip/stance variation, then the assistance is just gravy. I started making great gains when I did that.

Though I will say bench requires a lot more focus and effort in assistance from the multitude of smaller muscles. Look at the biggest benchers in every gym. Bodybuilders who dedicate entire training days to their chest and delts, train tris twice a week, back, bis, everything.
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Very true about the bodybuilders and their benches.

Solid post all around.
 
Week 3: Day 3- RE deadlift

Deadlift: worked up to 405, had the mindset I was going to do an easy 8 and my back was just not cooperating. Not an excuse, I would have loved for my back to feel good and have done 425x8.

Rack-pull:
405x6
455x6
475x6
495x6

Arched back hard, squeezed glutes like I was in prison, and got hips through; felt great.

Toes elevated SLDL: 8x3- 225

Suspended GM:
135x10
185x6
205x6

Pause DL:
225x5x3
275x5

Felt I had a breakthrough on these. Widened my grip and it felt like everything clicked.

Speed DL: 3x2- 275

Just wanted to test the new grip and even though I was worn out, the speed was there.

Workout lasted about 2 hrs. Back wasn't feeling it, but I wasn't leaving the gym feeling like I didn't improve. Can't wait until I DL again with this grip. I have a feeling I will be pulling more weight, as it will help me keep form.
 
Sean1332 said:
Good pulls, man
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Thanks dude. My previous grip was too narrow. Can't believe I didn't notice before. Now, I can keep my chest up easier and my bar path is much straighter. Glad I didn't give up and chalk up a sh1tty day due to my back.

Would also like to note that the length of my workout could have been due to these girls posing in the room adjacent to me. I was looking at my buddies DL, then looking at a$$, then his DL, then them a$$es. Wew, no libido problems this way.
 
That's what I like to see! Smashin a zillion pulls on deadlift day. That's some MAN shyt!
 
CincyKiller45 said:
Yes sir, not a single ISO movement was done today.
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Compound movements FTW. Corey Hayes wrote something awhile back in his log that went to the effect of: "If you think you're an advanced lifter, try training like an intermediate. If you think you're intermediate, try training like a beginner. I bet you get stronger." Very true stuff.
 
herderdude said:
Compound movements FTW. Corey Hayes wrote something awhile back in his log that went to the effect of: "If you think you're an advanced lifter, try training like an intermediate. If you think you're intermediate, try training like a beginner. I bet you get stronger." Very true stuff.
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You are a wealth of knowledge bro. I need to read more.
 
Week 3: Day 4- Body Day

Seated press:
135x6
155x6
175x6
135x8

CG bench w/ pause: 12x3- 135

Pull-up: BW
X10
X6
X6

Long hold at the top.

Face-pulls: 15x3- 110

Incline DB curl: 12x3

Hammer curl: 8x3- 45's

Good, speedy workout. Upper back is pretty sore from all the pulls yesterday. That's a good sign. I can already feel my back development improving from the incorporation of another day.

Off work today and I'm definitely going to enjoy it. I see a lot of whiskey and reds/cards game in my future. :D
 
Nice man! And sounds like a fun day.
 
CincyKiller45 said:
Dude, phuck yes! Thank you. I'm applying, that would be amazing. I don't know if I'm qualified, but I'm a business major and I would kill for it.
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Not if I beat you to it! My college best friend is from Marysville and he's been bugging me to move out there for months.
 
herderdude said:
Not if I beat you to it! My college best friend is from Marysville and he's been bugging me to move out there for months.
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Uh oh, I've got some competition. Maybe my good friend Dave can put in a word for me. We have met and all..
 
CincyKiller45 said:
Uh oh, I've got some competition. Maybe my good friend Dave can put in a word for me. We have met and all..
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Yeah, I'm still jealous of that. I'll just bring my buddy to the interview as a reference. He's probably the top bull****ter I've ever met in my life. Fantastic wingman.
 
CincyKiller45 said:
It says, "all candidates must be journalism major", guess that disqualifies me. Not that I won't try still.
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I was an English education major for a semester? Let me know when a warehouse op opens up. I killed it at FedEx!
 
herderdude said:
I was an English education major for a semester? Let me know when a warehouse op opens up. I killed it at FedEx!
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Haha. I'm going to lie and say I'm a journalism major. Hell, I'm about to graduate, but I'll switch my major so I can train there for a few months. Seems like it's worth it.
 
CincyKiller45 said:
Haha. I'm going to lie and say I'm a journalism major. Hell, I'm about to graduate, but I'll switch my major so I can train there for a few months. Seems like it's worth it.
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Ah, hell. Business, journalism. Just switch some classes around and sign up for another year of student loans. That won't fu(k you over one bit.
 
herderdude said:
Ah, hell. Business, journalism. Just switch some classes around and sign up for another year of student loans. That won't fu(k you over one bit.
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Exactly. All in the name of swoleness.
 
Week 4: Day 1- Heavy squat

Squat: 2x3-
315x2
335x2
355x2 (PR)

I've got videos of all 3 sets to upload.

Low box zercher squats w/ chains: 5x3
95+ 2 60# chainsx5
115+ 2 60# chainsx5
95+ 2 60# chainsx5 (form felt like it was slipping on previous set, so I lowered the weight to make sure I was sitting back properly).

Squat walk outs: 405x3

I just wanted to get a feel for 405 on my back so I can smash it.

Single leg leg press SS reverse hyper: 12/25- 100/BW

Tractor tire flip: 10 flips=1 set- 3 sets

Great day today. I can see a 405 lb squat in my near future. I've actually got some videos to upload today. I can see some things I can work on, but overall very pleased w/ today's session.
 
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