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Killn' The Cube: My powerlifting venture begins

Moved well with the big weight, you crazy sombish! That turn is the hardest part.
 
jimbuick said:
How heavy are those handles empty?
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I think they're 25#. At least according to some guy. Hell, I'm not 100%, there's so many bars I haven't memorized all the weights yet.

They're definitely no lighter than 20#.
 
Conditioning/recovery:

Box jumps;
40" 5x5 (no drop step)
Nipple height 3x3 (drop step)
Nipple height 1x3 (no drop step)

Sled drag (weight not including sled):
200# x100yds
300# x50yds x2
480# x50yds (had my buddy sit on the sled, no room for more weight)

Standing unilateral hamstring curl: 10x3

Reverse hyper: 50x8x3

Calves: (DC)

Good day. So fawking hot in that place. Probably dropped 5# in sweat.
 
Red lights. Can't judge depth from the front.
 
herderdude said:
Red lights. Can't judge depth from the front.
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C'mon man! If you can see his ass touching the ground from the front, that's depth. Brian Carrol would be pissed!

aceroni said:
Nice conditioning session. Crazy heavy sled pulls
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Thanks bro! Dragging the sled on turf is a lot easier than concrete. Sucks the sleds can only hold 3 100# plates. I felt like a redneck dragging 300# plus my friend on a sled, haha.
 
CincyKiller45 said:
C'mon man! If you can see his ass touching the ground from the front, that's depth. Brian Carrol would be pissed!

Thanks bro! Dragging the sled on turf is a lot easier than concrete. Sucks the sleds can only hold 3 100# plates. I felt like a redneck dragging 300# plus my friend on a sled, haha.
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That's really strange, it's easier for me to push the prowler on the concrete than on the turf.
Does your turf have the rubber chunks in it?
Ours has excessive amounts, and it add a ton of friction
 
aceroni said:
That's really strange, it's easier for me to push the prowler on the concrete than on the turf. Does your turf have the rubber chunks in it? Ours has excessive amounts, and it add a ton of friction
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Hmm, I can't recall any rubber chunks. The concrete I used also had a ridiculous amount of gravel in it, so akin to the rubber chunks, it probably caused more friction.
 
CincyKiller45 said:
Went to the chiro today as well. Was expecting a lot of flaws but he said he's never seen anyone with this good of range of motion and strength in the hips. I guess I had the strongest hip flexors and abductors he's ever seen. There were only 2 things he saw. 1, my pelvis was higher on my right side and titled forward causing my left leg to be longer. 2, my shoulders were rolled forward in the socket. He said that could be a big reason why I'm having trouble with my thoracic extension in my squat, which causes the anterior pelvic tilt. He fixed them both so I'm hoping it helps. Good news all and all.
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Very interesting about your pelvis causing left leg to be longer. I have had the same issue. Did he prescribe anything to do at home to cure it?
 
throneof said:
Very interesting about your pelvis causing left leg to be longer. I have had the same issue. Did he prescribe anything to do at home to cure it?
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It's very common. I think almost everyone has that issue to a certain degree. Mine was a full inch longer. He did not prescribe anything, he had to readjust it. I clinched the table and he yanked it back into place.

I don't think anything can cure it. Overtime, the issue will perpetually reappear because your body is naturally dominate to one side.

I'm paraphrasing him here, lol.
 
Leg length discrepancy can come from a lot of things but some of the most common would be the SIJ and pelvis tilt which is more prominent on one side over the other. If you have tight glutes on the right and tight hip flexes on the left etc. some people have natural, mild difference from development.

Your doc can adjust your SIJ an you can strengthen your muscles in the area including core and work on mobility and flexibility to help minimize issues.

Good work on the deads Cincy.
 
Westside- Week 3: ME lower

SSB squat:
335x3

Just wasn't feeling it today. I could have gone a little heavier, but the tank is low already, need to recover.

Sumo Deadlift: 405x3x3

Felt terrible. I'm not a sumo DL'er. I still don't know how I pulled 500 after a year away from it. I don't think I could right now.

Convo deadlift: 455x5

This was the only positive from today. 455 moved like DE work. Again, left some in the tank.

SG rack pull (2-3" off the ground): 315x5x3

GHR: BWx8x3 (TUT focus)- these were hard. I don't know why, Friday I was banging out sets of 15 like they were nothing.

Leg extensions: 15x3

Calves (DC)

Blah day. Just not up to par. Pretty lethargic, still getting into the swing of these summer classes and what not. I'll be fine, I just feel like I could sleep approximately a week straight.
 
I've been feeling the same way these last few days. The SSB should be a good underload for you, if you were to maybe set some triple PRs in the next few weeks. ~350 on your back will do a lot more toward recovery than 550 in your hands will.
 
That SSB work is a mother****er, even if you're feeling 100%. Chalk it up and move on.
 
Thanks a lot fellas, no big deal. I certainly will not be stringing those together. I only have ~10 sets in with the SSB, so I I just had unrealistic expectations. That and my sumo is sh1t anyways, so it's going to take some bad days before I evolve them into good ones.
 
Conditioning:

Sled drag:
200x100yds x5
300x50yds x3

Box jumps:
About belly button height: 5x5
Just above sternum: 1x10
^+2 45lb plates: 1x3

My jumping ability has increased exponentially. Before squatting and DL'ing I could barely touch the net on a basketball rim, now I'm getting an inch or 2 above the rim. I could probably dunk if I was not 220#. DL's FTW <3.

Foam roll/mobility.

That's all I needed for the day. Sled work cooked me; I was sucking some wind. Weight was 223 today, bounced back real quick. Probably could use some belly fat loss, but I want a 600# DL, 500# no wrap squat and ~385# bench more than a 6 pack and striations.
 
CincyKiller45 said:
Haha, remember when you had physique aspirations? What happened?
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I just wanna be strong and big. My squat weight dip when I dropped a few pounds scared me straight.

I eat pretty clean, but I'm not even TRYIN to dedicate myself to getting "cut". Maybe less fat but I don't want to weigh less than 3 bills. I just feel good at this weight if you can believe that.
 
Swanson52 said:
I just wanna be strong and big. My squat weight dip when I dropped a few pounds scared me straight. I eat pretty clean, but I'm not even TRYIN to dedicate myself to getting "cut". Maybe less fat but I don't want to weigh less than 3 bills. I just feel good at this weight if you can believe that.
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I empathize with that big man. Losing strength is one of the worst feelings. Being lean and strong becomes exponentially harder without drugs, lol.
 
Yeah you're right.

I tend to cut really slowly, so I don't lose very much strength, but i'm always a bit stronger when i'm heavier, no doubt.
 
Westside- Week 3- ME bench

One board bench:
295x3
305x3

Remove board add slingshot:
315x3x2

Swiss bar bench:
205x6
225x6x3

Standing military: 115x12x3 (trying to build up volume. I died on set 3).

NG pull downs: weight x15x3

Pull aparts: a lot

Cable preacher curl thing: 10x3

KB triceps extensions: 28x8x3- saw these on a Louie video. Targets the inside triceps, got damn there was a lot of blood in there.

Really good lift today even though my bench has been terrible. 225 moves faster than ever, but once I get to 275 I slow down considerably. Going to aim for some more rep work in the 4-6 range following my ME sets. Hopefully I'll get past this soon. I don't have time for stalled progress.
 
I was deadlifting for speed today, like an idiot I didn't have my arms completely straight. Felt something pop in the lower Inside biceps tendon. No pain, just a little sore. Anything to worry a about?

Deload week next week, so that's a good thing.
 
"Lower inside biceps" would be brachialis and if you don't have pain I wouldn't sweat it yet. Just don't do it again haha.

Only ice it if it's very swollen/inflamed. Otherwise leave it. You need blood flow to the area to heal and icing can make it more painful as well depending on what you did. I agree take some NSAIDs if it is inflamed.
 
CountryLiftin said:
"Lower inside biceps" would be brachialis and if you don't have pain I wouldn't sweat it yet. Just don't do it again haha.
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The only thing I'm worried about is I talked to my owner and he said he tore his biceps and felt no pain. He's was also a Vietnam Marine, so I don't think he feels pain.
 
Seems to be that biceps tears often have no pain. Saw one in person in March and he just looked down at it and said "Aw, fück." Same thing watching the 05 WSM Finals the other night. Jarek Dymek bobbled an atlas stone and tore his bicep and still tried to pick it up again before he looked down and had the same reaction.

Agree with what's been said, ice and NSAIDs and try to get it looked at on Tuesday.
 
herderdude said:
Seems to be that biceps tears often have no pain. Saw one in person in March and he just looked down at it and said "Aw, fück." Same thing watching the 05 WSM Finals the other night. Jarek Dymek bobbled an atlas stone and tore his bicep and still tried to pick it up again before he looked down and had the same reaction. Agree with what's been said, ice and NSAIDs and try to get it looked at on Tuesday.
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No insurance right now man. ****ing ****.
 
Where is it at on the arm? Post a pic and point if you can/want.

Flex your elbow. Pain? Weakness? Etc

Where is the soreness and what sets it off?

Do you have swelling/inflammation or not?
 
No need to panic, big boy. Just take caution and monitor it.
 
CountryLiftin said:
Where is it at on the arm? Post a pic and point if you can/want. Flex your elbow. Pain? Weakness? Etc Where is the soreness and what sets it off? Do you have swelling/inflammation or not?
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Note the circled area. No pain flexing, I'm not going to test the strength, but I don't think there's weakness. The soreness is in the circled area, pain is maybe 2 out of 10. No noticeable swelling quite yet, but it is starting to tighten.
 
Alright, I can't find any information about this! It's in a weird spot and weird circumstances.

I think it's a grade I strain, considering the pain is very mild and I doubt there will be bruising. But, is it possible to feel a muscle pop and it only be so minor? Most people, when they feel a pop, have torn their sh1t up pretty bad from what I've read.
 
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