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Killn' The Cube: My powerlifting venture begins

Certain occasions require this^^^ :sgrin:
 
Conjugate: 10/7/13

1.5" deficit DL: 455x5

I was only suppose to do 3, but when I got there I knew I had more in the tank. Huge PR. Previous PR was 455x2 from the floor.

3" pause squat: 1x10 (1 min between sets)
225x1x5
245x1x5
(Brutalness)

Suspended bar wide stance GM w/ onx mini band:
185x8
195x8
225x8

Banded hamstring curl:
X30
X25x2

50 yard sled drag x8- 145+sled

Felt much easier today. Going to bump up to 200lbs next week.

Ab roll out: BWx8x3

Banded pallof press: 12x3

Banded side lateral: 10x2

Awesome workout. PR's just keep coming. I was surprised because I ate like sh1t this weekend. Video to come.
 
If you hit 455x5, you should've gone up to 475-ish and hit that for three. Make it grind, man! Crazy strong, though.
 
herderdude said:
If you hit 455x5, you should've gone up to 475-ish and hit that for three. Make it grind, man! Crazy strong, though.
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Man, after the weekend I had, I was convinced 455x3 from a deficit was going to be ME. My previous PR was 455x2 from the floor with a belt. I guess I should have cut it at 3 and bumped up the weight.

Damn, at least I'm making steady gains. My body is torn the phuck up tho. In the middle of eating 5 mcdoubles and drinking 64 ounces of gatorade.
 
CincyKiller45 said:
Man, after the weekend I had, I was convinced 455x3 from a deficit was going to be ME. My previous PR was 455x2 from the floor with a belt. I guess I should have cut it at 3 and bumped up the weight.

Damn, at least I'm making steady gains. My body is torn the phuck up tho. In the middle of eating 5 mcdoubles and drinking 64 ounces of gatorade.
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Come on man. You get Wendy's not McDonald's... You should know better
 
smoker145 said:
Come on man. You get Wendy's not McDonald's... You should know better
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Haha, I never eat fastfood. The article Sean posted motivated me. This is maybe the second time in 3 years. All in the name of them gains.
 
CincyKiller45 said:
Haha, I never eat fastfood. The article Sean posted motivated me. This is maybe the second time in 3 years. All in the name of them gains.
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Lmao 3 years. That's crazy man. And yea I've been inspired by that too. Getting calories anyway I can
 
Recommendation: number 2 sandwich, 2 double stacks, and a cheese fry.
 
Explosive power on the DLs big man!! Then explosive diarrhea with these ideas above...Lmao
 
I need a double cheeseburger and hold the lettuce. Don't be frontin, son. No seed on the bun. We be up in this drive thru, order for two. I got the craving for a #9 like my shoe. I need some chicken up in here, in this hizzle. For rizzle my mizzle extra salt on the frizzle. Dr. Pepper my brotha, another for your mother. Double double supersize and don't forget the fries.
 
jimbuick said:
No.


I had a tbone steak, homemade mashed potatoes, green beans, a half gallon of milk, and 2 bowls of sherbet for dinner.


<------ still hungry.
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Now if we could just get you to eat that same meal 4x/day, every day of the week, we'd start seeing numbers beginning with a 2. ;)
 
jimbuick said:
That is the usual layout of my meals, 3x a day lol.


Gotta be able to cut down to 181 come Dec. bro!
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As long as you're under 190, you're golden. And then get to 200 by 2014 AND STAY THERE, DAMNIT! lol.
 
Conditioning:

Sled drag +farmer carries: 100lb+sled and 70lb DB's- 50 yards x4. Then my grip gave out and I did 4 more without the DB's.

I've never done farmer carries, let alone dragging the sled whilst. Sh1t was pretty challenging.

Band pull aparts: 20x5

Wall squats and banded wall squats

Plate pinches

Plank: 2 min

Lots of foam rolling and stretching

Trying to build my conditioning tolerance up steadily. I don't want it to cut into my big 3 gains. I'll keep chipping away.
 
CincyKiller45 said:
Conditioning:

Sled drag +farmer carries: 100lb+sled and 70lb DB's x4- 50 yards. Then my grip gave out and I did 4 more without the DB's.

I've never done farmer carries, let alone dragging the sled whilst. Sh1t was pretty challenging.

Band pull aparts: 20x5

Wall squats and banded wall squats

Plate pinches

Plank: 2 min

Lots of foam rolling and stretching

Trying to build my conditioning tolerance up steadily. I don't want it to cut into my big 3 gains. I'll keep chilling away.
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Try those carries with 250 per arm lol.

Good workout bro.
 
jimbuick said:
Try those carries with 250 per arm lol.

Good workout bro.
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Haha, dude I was thinking about that while doing these. No phucking way I could. I'm keeping a steady dose of farmers in my workouts.
 
CincyKiller45 said:
Haha, dude I was thinking about that while doing these. No phucking way I could. I'm keeping a steady dose of farmers in my workouts.
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With thinner handles they're easier than with thicker.

Get two of the training bars (the short 15# ones) and load them with weight for the carries. Should be better than DBs.

Uneven Farmers Carries are great for the core too.
 
Those farmer's handles have to make it easier. I've tried with barbells and with dumbbells, and the tippy factor is out of control. How do you even know where to grab? I grab and set down my farmer's implements several times before I can walk.

Cincy, if you want a real challenge, take an empty sled, or put like 50lbs on it. Hold the harness under your ballz and put a doubled mini or a hip circle around your knees and do monster walks. Killer.
 
herderdude said:
Those farmer's handles have to make it easier. I've tried with barbells and with dumbbells, and the tippy factor is out of control. How do you even know where to grab? I grab and set down my farmer's implements several times before I can walk.

Cincy, if you want a real challenge, take an empty sled, or put like 50lbs on it. Hold the harness under your ballz and put a doubled mini or a hip circle around your knees and do monster walks. Killer.
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The farmers handles aren't really any better. Still takes a few times to figure out where to hold it so I doesn't tip.
 
jimbuick said:
The farmers handles aren't really any better. Still takes a few times to figure out where to hold it so I doesn't tip.
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Mostly, I need to use collars that will actually hold.
 
Sean1332 said:
Guy at my gym welded his own. I'll get a picture of them tomorrow when he's there.
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Owner (and strongman competitor) at the gym I'm switching to Monday did the same for a ton of stuff.

I'll get pics when I go, he's got a yoke he made (weighs 500 empty), farmers, stones, log bars, fingal finger, and tons of attachments on his racks (pullup bars, pushdown attachments).
 
herderdude said:
Cincy, if you want a real challenge, take an empty sled, or put like 50lbs on it. Hold the harness under your ballz and put a doubled mini or a hip circle around your knees and do monster walks. Killer.
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I'm going to have to try that bro.

Farmers are awesome tho. I can't believe I haven't tried them before today. They induced some serious forearm pumps. I'll try them with the small BB next time. Definitely going to be hard to hold them even.
 
CincyKiller45 said:
I'm going to have to try that bro.

Farmers are awesome tho. I can't believe I haven't tried them before today. They induced some serious forearm pumps. I'll try them with the small BB next time. Definitely going to be hard to hold them even.
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Put the collars on it for sure.
 
Conjugate: 10/9/13

ME CGBP (thumb away from smooth): 275x3

CGBP:
225x8
225x7
235x5

Z-press:
115x8x2
135x5

T-bar row: 12x4-205 SS pull aparts 20x5

Reverse fly machine: 20x3-110

Banded triceps extension SS hammer curls: 15x3

Concentration curl: AMAP

Solid/taxing workout. Felt very swole by the end. Anabeta is def taking effect, I'm starting to lean out and can see vascularity. Also my top 4 abs are visible (not that I care). Uploading the ME set in a bit.
 
Here's the video:

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I know it looked sort of easy. Believe me, it wasn't. I might have had 285x3 in the tank, but I didn't have a spotter.

Honestly I'm alright with it. I absolutely murdered myself on the accessories and I don't want to start missing reps. I've surprised myself every single ME day since starting this westside split. Not a bad thing.
 
Conjugate: 10/11/13

DE Deadlift: 1x6- 335

DE squat w/ average bands: 2x6- 205

Bulgarian split squat SS Reverse hyper: 8/25- 35's/BW

Sled drag w/ farmer carries:
100+sled +70 DB's x50 yards x2
145+sled +70 DB's x50 yards x3

Only had one short BB dammit. Maybe I could use EZ bars next time?

Banded side bend: 30 DB +average band x15x3

Good fast paced workout. I was huffing and puffing.
 
Sean1332 said:
What are those percentages for the DE sets?
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Not really going off the percentages. The program called for 55%, but IMO that's too light for raw. I chose a weight I knew I could move fast and took 15 seconds between sets. Comes out to like 65% on DL and who knows on squat, the band tension requires too much thought lol.
 
I really don't know, but I'd say just follow the program. These guys know what they're doing and I'm sure there's a reason you're supposed to be doing 55%
 
Take a read through Westside Book of Methods. I do believe DE starts with 55% and goes in waves. Just look up how many reps/sets, ya know?
 
aceroni said:
I really don't know, but I'd say just follow the program. These guys know what they're doing and I'm sure there's a reason you're supposed to be doing 55%
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Yeah CWS def knows a lil more than I, ha. There's a problem tho, some lil chode broke the chains we have (I want to break his face). So, I was suppose to do 55% w/ chains and now I don't have that option.

Should I just do straight weight?
 
Sean1332 said:
Take a read through Westside Book of Methods. I do believe DE starts with 55% and goes in waves. Just look up how many reps/sets, ya know?
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Yeah I'm doing the right amount of rep/sets prescribed, is the 55% calculated with the bands. Cause I've looked at band tension 7 waves from Sunday and I don't have it fully figured out. Plus I know my bands have lost tension since first using them.

I literally have 20 hours of WS seminars and things I'll look at more attentively.
 
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