Killn' The Cube: My powerlifting venture begins

Moving right along up the ladder! Nice work.
 
Thanks guys, I think I can yield better squat results next cycle. I got some idear's roaming through the tater.

I've got some smolov Jr. cycles to run this year as well. That's my best bet at maximizing my total.
 
Congrats on the pr buddy! Nice work.

As an aside, I love seeing all the squat PR's amongst our little group here. Shows everyone is putting in real work to get better & stronger.
 
CincyKiller45 said:
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.
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Congrats..! Nice work there dude and strong stuff all round.
If WSB taught me anything, it was using ME days or at least hitting maxes or very near on occasion.
 
Swanson52 said:
Congrats on the pr buddy! Nice work. As an aside, I love seeing all the squat PR's amongst our little group here. Shows everyone is putting in real work to get better & stronger.
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Thanks man, I agree, it's awesome to see the crew get stronger as a whole. We're all some dedicated, hard working bastards.
 
PaulBlack said:
Congrats..! Nice work there dude and strong stuff all round. If WSB taught me anything, it was using ME days or at least hitting maxes or very near on occasion.
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I appreciate it Paul, squats getting better, never satisfied though.

Same here, honing your form under max weights takes practice. I'm confident saying I wouldn't be where I am today without utilizing 1-3 rep maxes consistently. It's one thing to have good form under 80% and another >95%. For me, one small missed que under max weights can cost me 20lbs at least.

This is my style of training without a doubt.
 
CincyKiller45 said:
Same here, honing your form under max weights takes practice. I'm confident saying I wouldn't be where I am today without utilizing 1-3 rep maxes consistently. It's one thing to have good form under 80% and another >95%. For me, one small missed que under max weights can cost me 20lbs at least.
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Yep (agree with Clint Darden) you can do all the reps you want with 60%-70%-80% and feel confident in form, or have people look at your W/U's or rep set form commenting that it looks great, but until you get up near 90%+, that is where you need to have the same mechanics and be tightest. And to learn and cement that in, I have to do those max 1-3 really heavy taxing reps.
 
Westside: Bench max

345x1 (PR)

I don't have a video, so I can't say for certainty if my ass came off. I do know that I used a hell of a lot of leg drive and had a legit comp pause. I had at least 5lb more in me.

I didn't have my spotter so I had to ask random people. Random people don't listen.

Incline bench:
225x3
245x2
275x0- I had 275, but my spotter grabbed the freakin' bar before I could finish. So no rep I guess.

Standing one arm DB press:
60x8
70x6x3

Laying DB tri extensions:
35x15
45x8x2

Cable flies: 15x3 SS DB side laterals 10x3

What a day. I was fired up like no other. My body is shaking still. I got all that in, in about 50 min, so I was cookin'.
 
CincyKiller45 said:
Westside: Bench max 345x1 (PR) I don't have a video, so I can't say for certainty if my ass came off. I do know that I used a hell of a lot of leg drive and had a legit comp pause. I had at least 5lb more in me. I didn't have my spotter so I had to as
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Big number fool. Congrats
 
Swanson52 said:
You're within about 50 pounds at a significantly lower weight. Pound for pound you're much stronger than my old ass. ;)
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Blah, blah, you're stronger than me, period. I'm going to keep working my tail off.
 
Westside: Deadlift max

I was feeling so damn weak today. 405 felt like 500. I think I'm not fully recovered from maxing out on squats 2 days ago and I'm sore as **** from yesterday's bench shenanigans.

Anyhoot

Deadlift: 545x1 (20lb PR)

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I'm the guy that gets way too excited to hit PR's and can't control himself and slams the weight. The real question; "do I give two sh1ts?" Absolutely not. This felt so amazing, I've been chasing 545 for far too long.
 
Sean1332 said:
Good job!
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Thanks Sean. I'm really happy I didn't get much lumbar rounding, that's been helping me a lot.

I went after 565 today, but it wasn't in the cards. If all the stars were aligned, maybe, but that's a pointless game to play.
 
Thanks everyone, this strength increase has been long overdue. If I can keep this going next cycle, I'm going to be impressed.

Back day because I'm hungover and need to sweat and get a workout in

Pull-ups:
BW+25: 5x3

T-bar row: 180x12x4

Cat back: a lot, the burn was unreal

Reverse incline DB flies SS band pull aparts: 20/20x3

Straight arm pull down: 120x15x3

DB hammer curl:
45x8x3
50x6x1

Preacher curl (RP): until I cried

Got this in timely and worked up a good sweat. I definitely train my accessories like a BB'er and focus on TUT and tempo. I know cheat reps have their place, but they also open the door for injuries. I'd rather train like this than try to ego BB row and throw my back out or DB row and mess up my shoulder.

I'm going to take this week as a, do whatever I want/deload and start Westsidin' again next week. Signing up for the meet now.
 
aceroni said:
When you say straight arm pulldown do you mean pullovers or scapula pulldowns
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I'm honestly not certain. I use a straight bar and keep my arms straight and a back angle akin to my deadlift set up then push the bar down to below my knees.

It's an isolation movement for the lats. Some huge BB'er/trainer at my gym put me on it.
 
aceroni said:
Ok, sounds like a pullover. You should try scap rows too
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Hmm, but I use a cable machine and set it up as high as possible and pull it down to below my knees. I thought a pullover was done on a flat bench and pulling the bar from behind your head to your chest?

You would know better than I, though.
 
aceroni said:
It sounds like basically the same movement. You can do it with a barbell, a dumbbell, a cable, etc.
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True, makes sense.

I'm going to have to google the scap rows. You put me on the SGHP's and they're the sh1t.
 
gymwrenchwv said:
Sghp??
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Snatch grip high pull. They wreck your upper back and traps like none other. They're a million times better than shrugs, IMO. Also, they feel awkward at first, but once you get acclimated to the movement they feel great.
 
Deload- I mean training until I throw up

Squat:
315x5
365x2
405x1x2
315x AMAP- 11(PR)

Deadlift: 315xAMAP- 19(PR)

I threw up. Good stuff.
 
Deadlift 315x19 video:

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I was smoked before I got to these. I did 2 singles at 405, which felt decent. My body is still wrecked from maxing my deadlift Saturday. The 315x11 squat was intense and I wanted some more, so I threw on 315 on DL and did it until I couldn't anymore.

I then threw up, cleaned up my chalk mess and proceeded to leave. I'm eating 5,000 calories today. Tomorrow, walking is going to be challenging. :)

Edit: I'm aware I didn't lockout all reps. I suck.
 
Deload

Bench:
275x1x3
295x1
Add slingshot- 315x1

Lilly pause: 225x1x5

Speed bench:
135+short lights x3x6

Landmine press: 75x15x2

Tate press. 35x12x3- slow

Pec dec: 160x12x3

Big 33's: 12's x3

That's all. Easy day. I helped a kid DL for his second time. He maxed at 415 at 170lbs..
 
Did a bunch of back work today, not a whole lot worth noting except croc rows tore up my upper back.

I need to chill out at the gym. The littlest things have been getting to me and I hate that. I mean it's good training fuel, but I don't like being the big angry guy at the gym. Either need to calm it down or head out.
 
CincyKiller45 said:
Did a bunch of back work today, not a whole lot worth noting except croc rows tore up my upper back.

I need to chill out at the gym. The littlest things have been getting to me and I hate that. I mean it's good training fuel, but I don't like being the big angry guy at the gym. Either need to calm it down or head out.
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You aren't big enough to be the big angry guy at the gym.


So no worries there.
 
jimbuick said:
You aren't big enough to be the big angry guy at the gym. So no worries there.
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Thanks Jim. You have a knack for picking up my spirit!

I am the small angry guy with little man syndrome. See, not even mad now. :)
 
CincyKiller45 said:
Did a bunch of back work today, not a whole lot worth noting except croc rows tore up my upper back.

I need to chill out at the gym. The littlest things have been getting to me and I hate that. I mean it's good training fuel, but I don't like being the big angry guy at the gym. Either need to calm it down or head out.
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I feel you with being angry. Sometimes when I train at the university gym- I have to deal with dumb people.

example 1: waiting for the squat rack while some guy does a squat (more like a not so good morning) with quarters on the side.

Example 2: "hey how many sets so you have on the lat pulldown"
"a couple, I'll be quick" kid sits down backwards on pulldown, proceeds to pull out phone, scrolls Facebook.
..... Keep your ****ing phone out of the gym unless it's for music /recording.



jimbuick said:
You aren't big enough to be the big angry guy at the gym.

So no worries there.
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I laughed.
 
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