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Killn' The Cube: My powerlifting venture begins

CincyKiller45 said:
I need to do better on DE days honestly. Last two days have been less than stellar. I'll make it happen tomorrow.

Foot is still dead and bruises. Nothing wrong with some battle scars. Honestly, I'm not wrapping again until I can figure out this neutral alone position. Today was a huge improvement, but not nearly maximal weights. I see no point in throwing an additional 20-50lbs on my back if I can't do it the right way without them.
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Well looks like you get a lot of form work on these days with all the different squats. Over head squats are hard as **** for me. I can't get full depth with good form.
 
rob112 said:
Well looks like you get a lot of form work on these days with all the different squats. Over head squats are hard as **** for me. I can't get full depth with good form.
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You're not kidding dude. They were extremely challenging. This was my first day trying them and by set 4 I got a lot better. If you're not tight in your core you're not going to get it. That was a good learning experience.
 
If you have any questions about the shoes I have now man just let me know specifics, I know I didn't get you a real detailed answer the other day but I have been busy as heck. You're doing good work in here bro!
 
CountryLiftin said:
If you have any questions about the shoes I have now man just let me know specifics, I know I didn't get you a real detailed answer the other day but I have been busy as heck. You're doing good work in here bro!
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I can't wait to get mine man. More than anything I want that stable platform. My chucks have become pretty eroded and since I have began a more straight toe angle, I'm creating a lot more torque and my shoes will literally shift from it.

I guess it's a bit easier to hit depth in them as well which is a plus. I'm getting the Powerlifter 2.0 and that plus wraps should help my squat improve a good bit.

Just got to keep that neutral spine position now. It's a world of a difference.
 
Westside: ME front squat

Front squat: 355x1 (20lb PR)

Buried it as low as possible. Had more in me, but I'm maxing next week.

Banded rack pull: short light band
405x4
415x4
425x4
Nose tork 455x5

Leg press: 200lb x35

That's all, low on time. Good lift today.
 
Big ass front squat! Did you wrap for it?
 
Thanks fellas. The crazy thing is I'm certain I had 10-15lb more, but like I said, I max the big lifts next week so I opted to conserve some.

Herder, I did not wrap, only used a belt. I want to master this neutral spine position before packing on additional weight. The way 275 felt with the wraps, I wouldn't be surprised if it adds 50lbs to my squat off the bat.
 
I've never wrapped with front squats either, I feel the weak link is not improved with wraps. I was just curious since that's such a huge number! That's awesome, man. You're gonna be squatting big. Now that I've had a shot in the arm these last two weeks, I definitely want to compete and share the platform with you in June and see you get that big honkin 475+
 
herderdude said:
I've never wrapped with front squats either, I feel the weak link is not improved with wraps. I was just curious since that's such a huge number! That's awesome, man. You're gonna be squatting big. Now that I've had a shot in the arm these last two weeks, I definitely want to compete and share the platform with you in June and see you get that big honkin 475+
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Dude, do it! All you needed was a kick in the nuts from super D.
 
Westside: ME upper

CG bench:
315x1
335x1 (PR)

CG backdown w/ short light bands:
225x3x2

OHP:
135x10
155x8
175x3- the absolute closest I've ever came to black out. I don't know what happened.
175x3

Tate press:
35x15
40x12
50x10
60x8

Seated DB side lateral (5 sec hold at top) 10x10x3

Banded fly:
30x1
25x1
20x1

Not too shabby. Bench felt strong. It's not even a question when I go to the gym IF I'm getting a PR, I know it. I love this program.
 
CG bench 315 video:

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The 335 cut out, 315 speed was pretty decent. This is the strongest I've ever felt on bench. Still fighting to get leg drive while keeping ass down.

Reg bench max out will be interesting..
 
Strongass mofo.

Can you bring your feet out wide? If your hips allow it, you can still keep them back and on your toes, but your butt won't be able to lift at all. Plus, it'll give you a wider, more stable, base.
 
CincyKiller45 said:
CG bench 315 video:

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The 335 cut out, 315 speed was pretty decent. This is the strongest I've ever felt on bench. Still fighting to get leg drive while keeping ass down.

Reg bench max out will be interesting..
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I have this problem too.. Ass on the bench.

also, that cg moved quick. Good work.

Aren't you glad you waited to cycle? Fúck, all you've been doing is hitting PRs. Natty too. Hell yeah.
 
Sean1332 said:
Strongass mofo. Can you bring your feet out wide? If your hips allow it, you can still keep them back and on your toes, but your butt won't be able to lift at all. Plus, it'll give you a wider, more stable, base.
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Maybe that's what it is. I have days where it's not a problem, then days where I can't figure it out. My mobility will def allow it. I'll try it out Saturday.

aceroni said:
I have this problem too.. Ass on the bench. also, that cg moved quick. Good work. Aren't you glad you waited to cycle? Fúck, all you've been doing is hitting PRs. Natty too. Hell yeah.
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Thanks Ace. I'm definitely glad man. I've just now figured out how to program for myself and eat right. I'm a natty 220 getting stronger each month and I don't see an end in sight. No point in cycling, yet.
 
Nice bench work buddy.

I've had those weird OHP blackouts too, so you're not alone.
 
Back work:

Pendlay row:
205x5x5
225x5

DB row:80x12x4- BB'er style

Straight arm press down(?) SS pull aparts: 15/30x4

Preacher curl (RP): No idea on reps; used 50lb EZ curl bar and had 6-8 sec negatives 2 sec contraction. The pump, unreal.

Hammer curls: 45x6x3

I'm happy w/ today, mostly because I got it done in 50 min. I have to keep the pace up these next 2 DE days as well, no distractions.
 
gymwrenchwv said:
I must not have seen u good video on YouTube. Bent over rows are exactly what I saw
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They're very similar.

The difference is pendlay rows start from a deadstop on the ground and your back is almost parallel to the ground. You explode off the floor.

I like going double under on them.
 
Westside: Week 9- DE lower

DE deads: 365x1x10

Squat: 315x1x6

OH squat:
75x8
95x8x2
105x8
115x8

Bulgarian SS: 25x15x3

Calves (DC)

Good day, felt explosive as hell. I'm going to do a mini deload heading into max week. Hoping for some PR's!!
 
How are you feeling about the OH squats nowadays? Getting pretty awesome at them?
 
herderdude said:
How are you feeling about the OH squats nowadays? Getting pretty awesome at them?
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This was my second time doing them with a barbell. I love them, it's a different kind of challenge. In my two days implementing them, I've improved a lot. Tight core and braced spine is essential.
 
Westside: Week 9- DE upper

DE bench w/ short light bands & slingshot: 185x3x6

Z-press:
95x15
115x15
115x12 (F'n died)

Banded skull crusher (2 short lights): EZ curl bar x20x3

Cable side lateral: 20x20x3 (pause at parallel & slow down)

Cat back lat pull downs:
Heavy band: a lot x3

Banded face-pulls: onyx mini x20x3

Banded pull-aparts: 50x2

EZ bar curls: 115x5x5 (yes I did 5x5 on curls; I feel my penis shriveling inside my body as I type this)

Yulp, last training day on my second Westside run. This has been the best run on any program in my life. I'm lookin' to tear **** up on max outs. I'm going to do a mini deload before maxing. Maybe squats on Wednesday, bench on Friday, DL on Sunday? I'll play it by ear and how I'm feeling.
 
Plan looks good. Adequate rest between lifts. Awesome your programming has been going great.
 
rob112 said:
Plan looks good. Adequate rest between lifts. Awesome your programming has been going great.
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Thanks boss!

Shooting for 445-455/345-355/545-565

If I can come close, I'll feel pretty confident about a 1400+ meet total with wraps. We'll see..
 
aceroni said:
Real impressive. You've made serious gains cincy
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Thanks man, I'm a resilient SOB. I've missed, maybe, 3 scheduled workouts in the last 2.5-3 years.

Been PL'ing training for a little over a year now, upped the cals and I'm grooving. Westside has done a lot for me as well. I'm very glad I got on it, despite whether some regarded me as unprepared. Just going to keep my head down and keep working.
 
CincyKiller45 said:
Thanks man, I'm a resilient SOB. I've missed, maybe, 3 scheduled workouts in the last 2.5-3 years.

Been PL'ing training for a little over a year now, upped the cals and I'm grooving. Westside has done a lot for me as well. I'm very glad I got on it, despite whether some regarded me as unprepared. Just going to keep my head down and keep working.
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Keep it up bro.
It's very impressive.
Your training is dialed in but if you ever want an opinion on diet myself and the other guys here could help.
 
aceroni said:
Keep it up bro. It's very impressive. Your training is dialed in but if you ever want an opinion on diet myself and the other guys here could help.
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You're right, if I'm weak anywhere it's in the kitchen. 6 college classes +30hrs of work a week on top of training makes for an easy excuse to not prepare meals adequately.

It's not like I crave cheeseburgers all the time, I'm just too lazy to go to the store every week then take another 45 min to prepare sh1t, lol. I usually just grab some chipotle or something while I'm out on the run.
 
CincyKiller45 said:
You're right, if I'm weak anywhere it's in the kitchen. 6 college classes +30hrs of work a week on top of training makes for an easy excuse to not prepare meals adequately.

It's not like I crave cheeseburgers all the time, I'm just too lazy to go to the store every week then take another 45 min to prepare sh1t, lol. I usually just grab some chipotle or something while I'm out on the run.
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I was not saying your diet is bad.

Was just saying I personally could help more in. that aspect than I could help with your training. you have that dialed in.
 
aceroni said:
I was not saying your diet is bad. Was just saying I personally could help more in. that aspect than I could help with your training. you have that dialed in.
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I was just being honest. My diet is a result of my poor time management skills. I eat to grow though, that's for damn sure, lol.

I appreciate it though, man, I might have to take you up on that.
 
Westside: Squat max

365x1
385x1
405x1
425x1
445x1 (PR)

Felt incredible today, I left 10lbs on the bar IMO. I want to save BIG PR's for my meet.

Video after my buddy sends it to me.
 
Boom! Haha congrats! You'd been killing it so no surprise there.
 
bolt10 said:
Boom! Haha congrats! You'd been killing it so no surprise there.
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Thanks a lot man. A lot of hard work has taken me a long way.

Great learning experience for me too. Squatting >95% is a whole different ball game. My next westside cycle, I have some things to work on.

Love this sh1t!
 
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