Killn' The Cube: My powerlifting venture begins

gymwrenchwv said:
Sounds like the " I'm putting myself through med school" type
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Lol. I've only been to a strip club a couple times and every time the announcer is like: "here comes Cinnamon, she attends the University of Cincinnati for micro biology." And I'm sitting there like O.o..
 
Westside: Week 6- ME lower

Front squat: 335x2 (PR)

Hardest front squat set of my life.

Rack pulls:
405x5x4+light bands (smh, that is all)

SG Deadlift:
225x8
275x8, hate these

Tried to do some high rep oly squat sets here, but I unrackes high bar and squeeled like a b1tch. SGHP's have my traps ridiculously sore, so.

Leg press: 20x3- trying to build some wheels here

Pretty good workout. Not 100% happy. Didn't sleep last night due to an exam I was studying for. I think I did well on it, but I was distracted by the MF'er sitting next to me smelling like a$$. Well technically curry, phuckin gross.

Front squat set on vid. Grind city.
 
Front squat video- 335x2:

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Alright, I know there's flaws. 2 things I saw; 1, I needed to open up more and sit down more erect, setting myself up here. 2, I had a LOT of problems digging the bar in high on my collar bone, which led to the forward lean.

PR, though.
 
Nice set, congrats!!!

I'll never understand how yous guys can jack your wrists back like that on front squats, especially this heavy. Makes my frail wrists hurt.
 
Hey bud, try foam rolling your lats prior to your next front squat session. Sounds crazy, but it'll allow you to get your elbows higher and keep the bar in the front rack, eliminating the forward lean, taking some pressure off the wrists and stop the lift from turning into a zercher.
Props on the weight, that shlt is heavy.
 
That Paul Carter rack position where you put the backs of your hands against your cheeks is a good one for me. Chokes the crap out of you, but keeps you really honest with the elbows and keeping the bar close without pain on my popped elbow tendon or wrists.
 
herderdude said:
That Paul Carter rack position where you put the backs of your hands against your cheeks is a good one for me. Chokes the crap out of you, but keeps you really honest with the elbows and keeping the bar close without pain on my popped elbow tendon or wrists.
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que?
 
Thanks men!


Swanson52 said:
Nice set, congrats!!! I'll never understand how yous guys can jack your wrists back like that on front squats, especially this heavy. Makes my frail wrists hurt.
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I'm not going to lie, I felt it. My wrist is still sore from snowboarding as well.


iparatroop said:
Hey bud, try foam rolling your lats prior to your next front squat session. Sounds crazy, but it'll allow you to get your elbows higher and keep the bar in the front rack, eliminating the forward lean, taking some pressure off the wrists and stop the lift from turning into a zercher. Props on the weight, that shlt is heavy.
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Good idea man. I've never foam rolled upper body and I could tell I was much less immobile today than usual due to having some lingering DOM's. I didn't even get to foam roll lower today which sucked. Once you go PVC you never go back.


napalm said:
cincy, he's getting strong...
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Progress.

I got the rack pull w/ bands idea from you. I like.


herderdude said:
That Paul Carter rack position where you put the backs of your hands against your cheeks is a good one for me. Chokes the crap out of you, but keeps you really honest with the elbows and keeping the bar close without pain on my popped elbow tendon or wrists.
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Good sh1t! I'm going to try that out to see if it's for me. I couldn't find a good position to put the bar today, Not nearly close enough to the center of my body. Extremely frustrating.


First multi-quote if my career. Moving up.
 
Westside: Week 6- ME bench

Bench: 325x2 w/ pause (PR)

Had a potato moment today. I went after 325 on my first attempt, paused, pressed up and my wrist broke. Not literally fractured, but it fell forward. Thankfully I had a spot.

Got my mind right, 325x2 for a PR. Definitely the strongest set of my career. Could have got a little more, but I'll take continuous PR's.

Bench backdown:
205x3 w/ lights
225x3x2 w/ lights
235x3 w/lights

Arnold press w/o back support: 10x3- 60's

Tate press: 6x4- 50's

Banded press downs:
x35
x25
x35

Leaning DB side lateral: 12x3- 35's

Got it in today. Tmrw is upper posterior. As noted before; I prefer splitting it up so I can annihilate my back. My plan of action for back is heavy Thursday, volume Saturday. It's been treating me well. Back is growing, people have told me.
 
Back day:

Pull ups:
BW+25x5x3
BWx11

I need to do more of these. I want to be able to bang out 20+ at a BW around 220. I got a new goal.

Chest supported t-bar row:
Average short bandx10
Band+45x8
Band+70x8
Band+90x6x3

Thanks for the idea Napalm, these are the sh1t.

Cat back: heavy band
x40
x35
x35
x25 (focused on TUT and contraction)

Standing DB reverse fly SS pull aparts:
30/30- 15/onyx band

DB hammer curl: 6x3- 50's

Banded EZ bar curl: 15x3- average band

Loooong day at the gym. I was there nearly 3 hrs. Not from my training, but people asked for help. Feels good to have some knowledge to help people out. You guys showed me the way, now it's my turn to help others if asked. I'm certainly not going around trying to tell people what to do, only if asked.
 
2 things

1. Always good to pay it forward.

2. That's pretty nice pull-ups. When I was worried about abs and weighed around 170 I used to strap a 45 for sets of 5-8 and felt awesome. Now at 215ish I am happy when I break 5 a set at body weight.

I'm sad now and gonna go eat :(

Lol
 
rob112 said:
2 things 1. Always good to pay it forward. 2. That's pretty nice pull-ups. When I was worried about abs and weighed around 170 I used to strap a 45 for sets of 5-8 and felt awesome. Now at 215ish I am happy when I break 5 a set at body weight. I'm sad now and gonna go eat :( Lol
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Thanks bro.

Definitely like helping others improve. I'm not no expert, but I'm not the skinny fat trainer telling people squats are going to hospitalize them, either.

Man, I weighed 205 at the Marines Corps recruiting station and got 19. I'm now 20# heavier and can get, approximately, 14-15. So it's not all bad. I want 20+ though!
 
napalm said:
lol, thank big clay, we just do what he says we used the 2 inch white band those things killed my brachialis on both sides today <---doing them wrong... edit: 25 pullups? well fcking done sir...
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Not 25. BW+25 for 5 reps, 3 sets. Lol. I'm going to get 25 pull ups before the end of this year though. I said it.

Edit: that average short band is a MF'er. Especially since it's never been used.
 
CincyKiller45 said:
Thanks bro.

Definitely like helping others improve. I'm not no expert, but I'm not the skinny fat trainer telling people squats are going to hospitalize them, either.

Man, I weighed 205 at the Marines Corps recruiting station and got 19. I'm now 20# heavier and can get, approximately, 14-15. So it's not all bad. I want 20+ though!
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Strong back then! Nice work
 
Westside: Week 6- DE lower

DE deadlift:
1x4 335+light shorts
2x4 335+light shorts

DE squat: 2x6- 275

Olympic squats:
185x8
225x8
275x8-PR

Lunges: 10x3

In & outs +25- 15x2

Cable crunches: 50x1- 180

That's all. I hit a huge wall today, I don't know what it was. It felt like my soul left my body; I've never felt anything quite like this. Not even on Smolov. Could be because I have a reddish tint to my hair color, so I only partially have a soul, but it completely left me after deads.

I only had a very small bowl of Cheerios today too, so that could be it. I could go for a blowjob and a comfortable bed right now.
 
CincyKiller45 said:
That's all. I hit a huge wall today, I don't know what it was. It felt like my soul left my body; I've never felt anything quite like this. Not even on Smolov. Could be because I have a reddish tint to my hair color, so I only partially have a soul, but it completely left me after deads.
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i lol'd

look at it the opposite way, your gingerness gives you strength!

bad days come, and bad days go...
 
Arnold was the balls. Met Dan Green, the Lilliebridges, Mark Bell and Ed Coan.

Ended up talking to Mark, bought a slingshot. Heading to Ohio State gym to lift right now.
 
napalm said:
you gonna be there tomorrow?
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I'm thinking about it. Most likely will. I saw 1 Detroit Barbell shirt BTW.

Westside: Week 6- DE upper

Alright, I had to try out the slingshot.

Worked up to a 365 single.

DE bench: 185x2x6

OHP: 135x8x3

Tate press: 15x3- 35's

Pendlay row:
185x8x3
225x8

Machine unilateral row:
90x12
115x12x2
135x8

Preacher curl (RP)- 10/5/5

That's all. I dig the slingshot, just need to figure out how to implement it.
 
Deload:

Listening to my body. I skipped the first deload, now I'm certain it would be beneficial. Body is worn down.

Treadmill: 1 mile on incline

Stair stepper: 10 min- beat my ass

Complex: pretty much stole it from Sean

Deadlift
RDL
Row
Squat
GM
OHP
Hit tire with sledge hammer

Same scheme as Sean. 6, 45 sec rest, 5 45 sec rest, etc..

Weighted in and outs: 15x3

Banded side bends: 20x3

Calves DC style

Felt good to go to the gym and focus on something different. I'm tweaking my diet. Nothing like some of you guys, just making better choices. That coupled with conditioning more, I'm going to recomp.
 
Didn't end up going to the Arnold Sunday. Woke up at the crack of noon hungover as balls. Didn't want to deal with that amount of people while hungover, lol.
 
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