Killn' The Cube: My powerlifting venture begins

CincyKiller45 said:
Conjugated periodization: Day 1- 9/30

ME Front squat: 285x3 PR

Wow, felt easy. Wall squats have already helped me on my form. Everything just feels tighter and more in sync. Previous PR was 275x2 w/ a belt and today was 10lb more +1 more rep + beltless.

Reverse band deadlifts:
405x5
425x5
435x5
455x5

Toes elevated Romanian deadlift: 225x8x3

Sled drag: 125ft x6- 145lbs+sled

These beat my a$$ and kicked me while I was down.

Banded GM: 50x1- average EFS band

Ab roll out: 8x2- still suck at these

Pallof press: 12x3- onx mini

Very successful first day w/ conjugate. Took longer than the cube, but I also did more and will have 1 less lifting day a week. I'm going to keep an eye on my weight and strength levels as I continue to condition my body. I won't hesitate to get McSloppy if I deem it necessary. 8)
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If you don't continue to condition and maintain a solid base of conditioning you will not be able to recover from the workload.
 
jimbuick said:
If you don't continue to condition and maintain a solid base of conditioning you will not be able to recover from the workload.
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Thanks dude, I def need to get in better shape.

I'm interested to see how the conditioning and core work affect my output. <--my 2 big weaknesses.
 
CincyKiller45 said:
Thanks dude, I def need to get in better shape.

I'm interested to see how the conditioning and core work affect my output. <--my 2 big weaknesses.
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For my assistance, I do supersets and tri-sets for conditioning purposes (on top of the obvious training benefits of the exercise selection).

Core work will make a MAJOR difference in your big three.

I don't know if you plan to deload every 4 weeks like Chad's article outlined (I don't), but that may help. I auto-regulate for my deloading, and I've recently (last night) amended my training for the next 9 weeks without a deload planned, and will hit it when I need it.

FWIW, I also don't do singles (very, very rarely, and not until closer to meet time) and do 4/3/2 instead. Along with staggering the ME (ME lower is 4RM and ME upper is 3RM) so that I'm not hitting a 2RM DL and then doing 2RM Bench the same week. Instead I'll do 2RM DL and a 4RM BP the same week to vary the intensity to help keep myself from overdoing it.

<---- doesn't do DE for upper as my BP isn't slow. I do RE for my Upper and will be doing DE for my lower.

This is based off of Verkhoshanky's RE which is with 65-75% 1RM to failure. I would expand on it more, but this already quite a bit to type on my phone lol.
 
Nice work on the fronts! Glutes glutes glutes on them bad boys!
 
jimbuick said:
You shoulda went up for another set after this one.

305 x 3.
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Careful with the encouragement, Jim. He might just throw his hat in the front squat challenge ring.
 
Thanks guys. Jim, I might have to steal some of your ideas man. I'm thinking about sticking to the deload every 4 weeks, but I'll have to wait and see how I'm feeling.

I'm weighing between 210-215. Closer to 210 most days. It's fair to say your guys throne is safe on any squat movement as it pertains to me.

I'd have a much more realistic shot at competing w/ you guys on a bench BW for reps, TnG style.
 
herderdude said:
Always strain on ME days. What's your BW bench reps at right now?
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Yeah, I guess I was content w/ the PR and didn't think about it. Phuck, I'm better than that.

Haven't done it in, well never, but I would guess between 15-20.
 
We'll have to find out soon!
 
herderdude said:
We'll have to find out soon!
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Hmm, I might have to include that into my deload week. :)

Is it normal that Chad Smiths layout has two heavy days in a row, or maybe I perceived it wrong.

I was under the assumption that is goes:
Day 1: ME lower
Day 2: DE upper
Day 3: DE lower
Day 4: ME upper
 
Sean1332 said:
ME/ME/DE/DE....that's the typical Westside split. Monday is ME, Wednesday is ME
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Damn ok, I should have known that. The whole time I was looking at the article I knew I was missing something.
 
CincyKiller45 said:
Thanks guys. Jim, I might have to steal some of your ideas man. I'm thinking about sticking to the deload every 4 weeks, but I'll have to wait and see how I'm feeling.

I'm weighing between 210-215. Closer to 210 most days. It's fair to say your guys throne is safe on any squat movement as it pertains to me.

I'd have a much more realistic shot at competing w/ you guys on a bench BW for reps, TnG style.
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No problem man. I'll shoot you a PM with my email later, it goes straight to my phone and I can email out info to You.

Mine was 15.

CincyKiller45 said:
You're right, I should have tried 305x3 on the fronts. For some reason it didn't even cross my mind!
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Always go as heavy as you can on ME

herderdude said:
Always strain on ME days. What's your BW bench reps at right now?
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Fact.
CincyKiller45 said:
Yeah, I guess I was content w/ the PR and didn't think about it. Phuck, I'm better than that.

Haven't done it in, well never, but I would guess between 15-20.
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But always make sure to hit the prescribed reps, if you're unsure of whether or not you can on that particular day. Don't go for it.
 
jimbuick said:
This.

Mine is Sun ME, Tue ME, Wed DE, Fri RE/DE
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Thanks. I'm going to do mon/wed/fri/sat. Mostly so I can sleep in on Sundays, sit on my a$$, eat chicken, and watch football. All day!
 
CincyKiller45 said:
Thanks. I'm going to do mon/wed/fri/sat. Mostly so I can sleep in on Sundays, sit on my a$$, eat chicken, and watch football. All day!
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Should be Mon/Wed/Thu/Sat

I used to do it that way, but I plan to go train with the Strongman group on Sat now so that doesn't really work anymore.
 
train on Sunday and watch the better kind of football on Saturday!
 
jimbuick said:
Should be Mon/Wed/Thu/Sat

I used to do it that way, but I plan to go train with the Strongman group on Sat now so that doesn't really work anymore.
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Nice. I can fit that in my schedule, so I'll go with it.
 
herderdude said:
train on Sunday and watch the better kind of football on Saturday!
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You're just saying that because the steelers are 0-4. Lol, jk.

I understand the football purists usually prefer college, but the only games I watch are Ohio State and SEC games.
 
They're a bunch of suckin fcuk **** motherlovin truckers this year, alright. My old man could get through that O-line. Probably because he's younger than most of the defense this year, too.
 
herderdude said:
They're a bunch of suckin fcuk **** motherlovin truckers this year, alright. My old man could get through that O-line. Probably because he's younger than most of the defense this year, too.
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Hahaha I'd be lying if I said I wasn't absolutely stoked about it. About time they had a bad year. Them bandwagon fans in my area are awfully quiet.

You're only 2 games out right now tho. First time in a long time I can say I'm happy the Bengals are in the AFC North.
 
CincyKiller45 said:
Hahaha I'd be lying if I said I wasn't absolutely stoked about it. About time they had a bad year. Them bandwagon fans in my area are awfully quiet.

You're only 2 games out right now tho. First time in a long time I can say I'm happy the Bengals are in the AFC North.
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The Bungles should win the North. I just laughed. That's so silly to say. But it's true. If you lose the division to the Browns, I'm putting the whole Queen City underwater.
 
herderdude said:
The Bungles should win the North. I just laughed. That's so silly to say. But it's true. If you lose the division to the Browns, I'm putting the whole Queen City underwater.
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We have talent and If we show up to play every game there's a realistic shot. Again, it's the Cincinnati Bengals we're talking about so you never know.

Edit: Lol Browns. Hell no.
 
CincyKiller45 said:
We have talent and If we show up to play every game there's a realistic shot. Again, it's the Cincinnati Bengals we're talking about so you never know.

Edit: Lol Browns. Hell no.
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Lolz didn't the browns stomp you guys on Sunday?

Cameron got me 16 points in fantasy :laugh:
 
jimbuick said:
I never bet on sports ....

Too unpredictable.
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I'm not a big better myself, but if there's anything predictable it's that the browns are annually going to be on the bottom, lol.

The Bengals are a top tier quarterback away from Superbowl contenders IMO. Dalton just doesn't have that "it" factor.
 
Conjugate: 10/2

ME bench w/ 3" pause: 265x3
( I think I finally found my set up. Again, I probably could have pushed it another 10lbs, but I didn't have a spotter so I was a bit tentative)

3" pause bench backdown:
205x8
205x8
205x6
(These were very challenging)

Standing DB press: 8x3- 60's
(Going to bump up the weight next time)

Cat-back lat pulls: 15x5- heavy EFS band (pumps galore)

Banded pulls parts SS DB side lateral:
20x3 each

DB hammer curls SS banded triceps extension: 20x3

Very good workout. Loving the conjugate already. Mentally I was ready for a change of pace. I'm going to back down on the volume of assistance lifts as I near the ME singles.
 
Conjugate: 10/4

DE deadlift: 1x6- 315

DE squat: 2x6- 185+average bands

Bulgarian split squats SS banded lateral walks- 8/10- 30's/light short band

Reverse hyper: 25x3- BW
(About got a video, but I was in a serious time crunch.Hopefully I can tmrw.)

DB banded side bends SS calf raise DC style: 15/failure

Banded jackknife: 12x3

Banded hamstring curl: 20/17/15

Loving conjugate. It feels refreshing doing a new program and I look forward to it everyday. I'm going to implement a conditioning day because if I'm not in the gym 5 days a week I feel like I'm digressing, plus I need to condition more.

Tmrw is DE bench, then I'm heading down to Nashville to party my d1ck off. Sunday is a recovery day in multiple fashions.
 
Sean1332 said:
I wouldn't LITERALY party your d1ck off..
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I would, Cincy. I have. Multiple occasions. One time I thought I lost it for good inside of a chick who's bigger than I am.
 
herderdude said:
I would, Cincy. I have. Multiple occasions. One time I thought I lost it for good inside of a chick who's bigger than I am.
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Hahaha, I literally lol'd. I once got a BJ from a well fed girl at OSU. Woke up with some terrible regret.

I plan to retain my dong, but lose all morals. It's my best friends bachelors party, fahk it.
 
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