Killn' The Cube: My powerlifting venture begins

Man, 500 sumo and conventional?? Fuuuuck you, bro! Happy birthday, don't get too white girl wasted tonight!
 
Late...but Happy Birthday!
 
I appreciate it fella's. It was a good day. I didn't get wasted, instead I studied. That's how I know I'm getting old, lol.

I think my sumo could surpass my convo with some technique work. The 500lb sumo was a 75lb PR. I'm going to invest some more time in it.
 
Week 1: DE bench

Bench: 3x9- 135+light mini's

Standing 1 arm DB press: 12x3- 50's

Seated DB side lateral: 20x3- 20's (BB style)

Tate press SS banded fly:
12/20x3- 45's/average
15/20x1- 45's/average

Cat back pull downs SS band pulls parts:
25/25x4

SGHP: 8x3- 135

Tri set: Preacher curl/cable crunches/pull aparts: 8/20/20x4

Concentration curl: 20x1- 25's

Good day. Woke up with the worst hangover of the year. Had to fight to get out of bed by 3pm. Put myself behind the cue ball here. Going to be a late night of school work. Comes with the territory.

On a good note. Work capacity/conditioning is feeling great.
 
Worst part about being drunk is not the hangover..

It's that time when you wake up cause you have to pee bad the next morning and don't wanna get out of bed.

You do get up, and you feel drunk still and getting up makes you sick...


Y'all have different opinions, but I declare that's the worst
 
Sounds like you've never woken in a puddle, smoker, because waking in a puddle is way worse than what you just described.

I had a roommate sophomore year that would often be so hung over that he would keep a trash bag in his bed and spend the better part of the day puking into the trash bag without ever leaving the bed. Once or twice he rolled over on it...and he was top bunk. Good thing I slept on the couch from day 1.
 
Westside: week 2- ME Deadlft

1" deficit deadlift:
475x3 (PR)

Squats: 8x4- 275

Rack pull: 5x2- 405

I'm absolutely beat right now. Running on 2 hours of sleep and limited calories. To say the squat sets were challenging would be an under statement.

I'm going to adhere to the 80% workload coming from multi-joint movements code. Today, that's all I could muster. After all of that, what the phuck is a hamstring curl gonna do for me?
 
Helluva day, man! Lotta good work going there, 475x3 off a deficit is way better than a 525 pull.
 
Good work man. I'm curious what I could deficit pull, because I have zero issues off the floor but not really setup to do it. Keep killing it.
 
Thanks guys. 475 moved real nicely.

475x3 was easy in comparison to those squat sets though. Hot damn, heavy deficits will take it out of you.
 
Nice pulling there man.
 
Today:

Treadmill 15 min 4.3 mph

Banded crunches: 25x3

Banded pallof press: 15x3

In and outs: 20x3

Foam roll/voodoo hip floss/static stretching

Suppdate:
The formasurge Is definitely drying me out some. I think I hold a lot of water and the formasurge is ridding my body of it. Also, not sure if it's related, but my libido has been sky high. Got damn I love ass.

Also, no skin irritation has occurred like noted by some. I'm liking it so far.
 
CincyKiller45 said:
Today:

Treadmill 15 min 4.3 mph

Banded crunches: 25x3

Banded pallof press: 15x3

In and outs: 20x3

Foam roll/voodoo hip floss/static stretching

Suppdate:
The formasurge Is definitely drying me out some. I think I hold a lot of water and the formasurge is ridding my body of it. Also, not sure if it's related, but my libido has been sky high. Got damn I love ass.

Also, no skin irritation has occurred like noted by some. I'm liking it so far.
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Sounds good man, I would assume it is related as far as libido is concerned.
 
jimbuick said:
Sounds good man, I would assume it is related as far as libido is concerned.
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That's a big plus then. As a somewhat single man libido is extremely important. If I don't go half chub when I see a girl with a perfect ass doing Romanian DL's, then I don't feel like a man.

That brings me to another point. How the hell can people run harsh orals without a test base. I would HATE being shut down.
 
CincyKiller45 said:
That's a big plus then. As a somewhat single man libido is extremely important. If I don't go half chub when I see a girl with a perfect ass doing Romanian DL's, then I don't feel like a man.

That brings me to another point. How the hell can people run harsh orals without a test base. I would HATE being shut down.
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I don't know why people run ANYTHING without a test base.
 
Westside: Week 2- ME upper

CG bench: 305x3 (PR)

I used this as a bench variation in my first westside run and I did either 275x3 or 285x3. I'm pretty sure it was 275, tho. So it was either a 30 or 20lb PR.

CG bench back w/ light minis:
155+mini's x8x2

I honestly think this mini band work is going to help my bench a lot. I'm already feeling stronger.

Kneeling landmine press (count bar as 45):
85x12
90x12x3

Rolling DB triceps extension/DB side laterals/band pull aparts tri set:
8/15- 40's/20's

Face pulls SS banded fly: 15/20- 100/average band

That's all she wrote. I was pressed for time because I passed out after class and now I have to head into work.

I'll be doing more upper posterior work tomorrow. Gives me an excuse to go to the gym so I'm not mad.

Edit: and dem curls tho.
 
Sean1332 said:
**** dude. Your press is gettin strong man! Have you read Westside's Book of Methods?
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Thanks man. I've really focused on building some volume and working on the weak points. It has helped tremendously. I'm being transparent when I say I think the mini's will help my bench. It phucking kills the tri's.

I've read most of it. I've never read it in its entirety. I try to read up on what the actual Westside disciples have to say about the system. There's so much BS spread around, I'd rather not take some random guys word for it.

Edit: and I have 16 hours worth of seminars by Louie that i downloaded. Great source of info.
 
That book is a tough read IMO. I feel like he should release a "westside for dummies" book for me
 
rob112 said:
That book is a tough read IMO. I feel like he should release a "westside for dummies" book for me
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It definitely is. I had to do a lot of searching to fully grasp it. People don't know what they're doing, bastardize the program and say it's unsuitable for raw lifters.

If you know what you're doing It could be a efficacious program for all. IMO.
 
CincyKiller45 said:
It definitely is. I had to do a lot of searching to fully grasp it. People don't know what they're doing, bastardize the program and say it's unsuitable for raw lifters.

If you know what you're doing It could be a efficacious program for all. IMO.
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I completely agree. It's hard to know for sure, but I bet that if some of the westside guys took the gear off and trained a few cycles like that they would be pretty damn strong.
 
rob112 said:
I completely agree. It's hard to know for sure, but I bet that if some of the westside guys took the gear off and trained a few cycles like that they would be pretty damn strong.
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I came across an article written by Dave Tate when he was 32, when he was still at WSB. So it had to be a while ago. He said they all trained completely raw heading into their competitions. Only about a week or 2 out they got in the gear.
 
CincyKiller45 said:
I came across an article written by Dave Tate when he was 32, when he was still at WSB. So it had to be a while ago. He said they all trained completely raw heading into their competitions. Only about a week or 2 out they got in the gear.
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Back then they did their DE work off of their shirted maxes, too. Now the equipment is stronger and they use it more often, but I'm sure there are still plenty of guys in there who do ME work without equipment. But it's not often they're doing a raw full range bench, squat or pull to a max.
 
Westside: Week 2- DE lower

DE Deadlift: 2x8- 295+light mini's

Those mini's are a bitch, but the perfect amount of band tension.

DE squat (slight pause): 2x6- 225

I did 245 one set, but I wasn't happy with the bar speed. That slight pause in the hole creates a big weakness for me. I have a solution.

Leg press: 10x4- weight I don't care. Just enough. Put my legs lower to hit the quads.

Bulgarian Split Squat:
30'sx8
35'sx8x2
40'sx8 (PR)

Ab roll out/calves (RP)/banded Tri set: 3 timeee

Good workout. The erectors still have some DOM'a from Mondays work. Legs felt fresh, so I'm going to focus on keeping squat work capacity high and improve my erectors.
 
CincyKiller45 said:
Westside: Week 2- DE lower DE Deadlift: 2x8- 295+light mini's Those mini's are a bitch, but the perfect amount of band tension. DE squat (slight pause): 2x6- 225 I did 245 one set, but I wasn't happy with the bar speed. That slight pause in the hole creates a big weakness for me. I have a solution. Leg press: 10x4- weight I don't care. Just enough. Put my legs lower to hit the quads. Bulgarian Split Squat: 30'sx8 35'sx8x2 40'sx8 (PR) Ab roll out/calves (RP)/banded Tri set: 3 timeee Good workout. The erectors still have some DOM'a from Mondays work. Legs felt fresh, so I'm going to focus on keeping squat work capacity high and improve my erectors.
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Mini as in the short bands?
 
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