Killn' The Cube: My powerlifting venture begins

Westside- Week 6: ME lower

SSB box squats:
155x10
205x6
245x6
(Drop the box)
295x3
315x2
335x2
355x2 (20lb PR)

Well, I'm doing something right. I feel like I'm finally getting my glutes activated.

Front squat:
135x10
185x6
225x6
275x6

^last set was BRUTAL

Over/over deadlift:
135x10
225x10
315x6
365x6
415x1x2

Lower back machine: 20x4

Really good day. Squat is feeling better than ever. I couldn't resist deadlifting today, so the overhand grip was a great option. No pain whatsoever when implementing this. I felt strong as well, but my grip only allowed me to pull singles with 415 (lost my grip on both eccentrics).
 
Nice! That SSB will get you crazy strong. Double over is probably safest on your bicep, too. Just make sure to keep your brain bigger than your balls, man.
 
herderdude said:
Nice! That SSB will get you crazy strong. Double over is probably safest on your bicep, too. Just make sure to keep your brain bigger than your balls, man.
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No lie, bro. These supplemental bars have helped me for sure. I haven't had a straight bar on my back in two weeks, but I'm going to change that Friday. Then hit a PR double with it Monday.

I'm definitely conscious of it. There was zero pain using that grip, so I pushed forward a little. The good thing is, this time off deadlifting I've had the chance to really focus on my squats, which has a direct impact on my deadlift!
 
Killer SSB squats. Them ****ers are hard man. Love how it actually get my upper back feeling strong when I do them.

Good call by herder for rest on the arm.

That bar is my fav y'all
 
rob112 said:
Killer SSB squats. Them ****ers are hard man. Love how it actually get my upper back feeling strong when I do them. Good call by herder for rest on the arm. That bar is my fav y'all
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Thanks man. It's my kinda hard..

They definitely hit them upper erectors. Mine are sore already. I'm a broke college fuark without insurance, I'm treading lightly with the deads.

My fav too, best carryover.
 
Conditioning day:

Sled drag:
100#x100yds
200#x50yds x3
200#x100yds x3

Backwards drag:
100#x100yds x3

Box jumps:
Medium height: 5x5
High height: 1x10

Ab wheel roll-out: 10x3 (first time in a while-**** me, right)

Reverse hyper: 50#x12x3

Calves (DC)

Stationary bike: 10 min

Upped the intensity from Friday w/ the bike. I noticed that I recovered much faster from using it. Best conditioning day I've had, fast paced. Not too much, but I feel like I took a step forward.
 
Westside: Week 6- ME upper

CG floor press:
225x6
255x2
275x2
295x1 (fail rep 2)

MF'ing bench! This is becoming a plight.

Cambered bar bench:
185x8
205x8
215x8
225x8

JM press:
95x10
105x10
115x10

DB side laterals SS fly machine: 15x3

NG lat pull downs: 12x3

Cable horizontal row: 10x3

Reverse fly machine: 20x4

KB curls: 20x3 (keeping fat end straight up. Saw some huge mofo doing them, I dunno...they hurt)

I hate bench. Bicep is feeling better, but I pulled myself off the ground from floor presses one time and it hurt...getting better though.

The end.
 
You're alright, big dog. 295 is a big floor press. Keep on the shorter ROM bench variations until your bicep feels better, stuff like boards and floors will let it heal faster.
 
Damn Cincy, does ME days supposed to be balls to the wall every week? I think it's gotta be a test of will to go that hard every one.

Nice work Cincy
 
herderdude said:
You're alright, big dog. 295 is a big floor press. Keep on the shorter ROM bench variations until your bicep feels better, stuff like boards and floors will let it heal faster.
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Yeah, one thing I haven't consider until now is that I was doing CG also. I was trying to set a PR over my reg grip. So, bad planning on my behalf, shouldn't have attempted it. 275 was pretty slow.
 
rob112 said:
Damn Cincy, does ME days supposed to be balls to the wall every week? I think it's gotta be a test of will to go that hard every one. Nice work Cincy
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Yeah they are, lol. I actually toned it down today. I wanted to Swiss bar OHP, but I talked myself out of it in light of my pressing earlier.

I responded well to that stimulus for a while, but I'm slumping right now. Working my way into higher rep schemes for a couple weeks to change it up. I haven't gone to 8 rep sets on bench in a year..lol.
 
ME work wouldn't be ME without balls to the walls, no?

Keep killin it big dog. I gota catch up because I wasn't on here at all while I'm vacation.
 
CountryLiftin said:
ME work wouldn't be ME without balls to the walls, no? Keep killin it big dog. I gota catch up because I wasn't on here at all while I'm vacation.
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A high level of intensity is definitely required. Though, the goal is to set small PR's not 20#+. I failed to meet the standards yesterday. 275 didn't move well enough to justify attempting 295 for 2. Should have attempted 285.

I respond well to heavy work loads, but my bench is stalling. Maybe because I'm making great progress on my squat/deads lately. Can't have it all...but I'll be damned if I don't try.

No worries bro, I'm having troubles keeping up myself. Upper level summer classes are challenging. Soooo much to do in 6 weeks.
 
CincyKiller45 said:
A high level of intensity is definitely required. Though, the goal is to set small PR's not 20#+. I failed to meet the standards yesterday. 275 didn't move well enough to justify attempting 295 for 2. Should have attempted 285.

I respond well to heavy work loads, but my bench is stalling. Maybe because I'm making great progress on my squat/deads lately. Can't have it all...but I'll be damned if I don't try.

No worries bro, I'm having troubles keeping up myself. Upper level summer classes are challenging. Soooo much to do in 6 weeks.
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Intensity to me doesn't mean trying for stupid PRs haha. So I agree. Don't sweat your off days. We all have Em. At least you CAN bench right now. I bench and my shoulder gets all kinds of funky for 3 weeks.

Next summer I have summer anatomy (cadaver lab) and its my first semester of doctorate school. LOL. My life will end.
 
CountryLiftin said:
Intensity to me doesn't mean trying for stupid PRs haha. So I agree. Don't sweat your off days. We all have Em. At least you CAN bench right now. I bench and my shoulder gets all kinds of funky for 3 weeks. Next summer I have summer anatomy (cadaver lab) and its my first semester of doctorate school. LOL. My life will end.
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Yeah, your life will suck for a while, haha. I have a few friends working on their PHD's...One thing they all say: it's very time consuming. Lol.
 
CountryLiftin said:
Intensity to me doesn't mean trying for stupid PRs haha. So I agree. Don't sweat your off days. We all have Em. At least you CAN bench right now. I bench and my shoulder gets all kinds of funky for 3 weeks. Next summer I have summer anatomy (cadaver lab) and its my first semester of doctorate school. LOL. My life will end.
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What's the Doctorate going to be in?
 
CincyKiller45 said:
Yeah, your life will suck for a while, haha. I have a few friends working on their PHD's...One thing they all say: it's very time consuming. Lol.
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Mines a little different than a PhD but still sucks. I have classes year round minus short breaks for 3 years then boards. And yes it's time consuming lol.

Rodja said:
What's the Doctorate going to be in?
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Physical Therapy. Not as bad as it could be but still gona be a fun ride.

We have a kid doing residency with us now with his bachelors in exercise phys, doctorate in PT and doing an ortho cert or sports cert I can't remember which right now. That's a ton of school. Another one of my friends just graduated our program and is thinking about going to be a real doctor now. I'm not sure what's wrong with them.
 
Rodja said:
It'll be worth it.
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Hell yeah it will. I can't wait to get into the good stuff. I've had a sample in some extra classes I've picked up and other stuff I've done. Super useful stuff to know too plus a solid job.
 
Westside: Week 6- DE lower

DE box squat:
245x2x6

Really focused on loading the PC and exploding...felt great.

DE over/over deads:
315x2x4
365x1x5

Felt amazing...no issues w/ biceps on over/over

SSB GM: 155x8x3

Unilateral standing hamstring curl: 15x3

Calves (DC)

10 min stationary bike

Steam room-10 min

Awesome day. Feel like I'm putting all the pieces together. Focusing on my cues.

Also, the coolest part of the day was seeing Rich Franklin train. I talked to him briefly. I've heard he's a d1ck, but I got no sense of that at all. Really cool and humble.
 
Meet October 25th in Columbus, G. If we both do it, I'ma open lighter than you just so I can be the first one to pull 6 in competition!
 
herderdude said:
Meet October 25th in Columbus, G. If we both do it, I'ma open lighter than you just so I can be the first one to pull 6 in competition!
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Dudeeee, let's do it. When do sign ups start? I need to be on top of it this time!

Well, I'm gonna open at whatever weight that makes it possible for me to pull 605!!! That will def be possible for us by then. I just need to catch up some ground on squats.
 
Rodja said:
Make sure to set up your practice next to a CF gym.
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Right around the corner. Can't be TOO obvious and don't want people to think were associated... LOL.


CincyKiller45 said:
Westside: Week 6- DE lower

DE box squat:
245x2x6

Really focused on loading the PC and exploding...felt great.

DE over/over deads:
315x2x4
365x1x5

Felt amazing...no issues w/ biceps on over/over

SSB GM: 155x8x3

Unilateral standing hamstring curl: 15x3

Calves (DC)

10 min stationary bike

Steam room-10 min

Awesome day. Feel like I'm putting all the pieces together. Focusing on my cues.

Also, the coolest part of the day was seeing Rich Franklin train. I talked to him briefly. I've heard he's a d1ck, but I got no sense of that at all. Really cool and humble.
Click to expand...


Nice work today man.

herderdude said:
Meet October 25th in Columbus, G. If we both do it, I'ma open lighter than you just so I can be the first one to pull 6 in competition!
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Don't make me come out there and lift with you guys! ;)


I need to find a meet though. But also need to heal my shoulder. I can open with 540-50ish now but no clue where to go from there.
 
Just set up your practice IN the gym. Game over. :D
 
CincyKiller45 said:
Dudeeee, let's do it. When do sign ups start? I need to be on top of it this time!

Well, I'm gonna open at whatever weight that makes it possible for me to pull 605!!! That will def be possible for us by then. I just need to catch up some ground on squats.
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Sign-ups have already started, my man. You can pull 605 all you want, but if I pull 600 before you, I'm still gonna let you hear about it! I honestly don't care what I open with on pulls ever. I just pick a weight, have my training partner pinch my ears and slap the shyt out of me, sniff on some Tork and then GOO. 60lb jumps FTW.
 
herderdude said:
Sign-ups have already started, my man. You can pull 605 all you want, but if I pull 600 before you, I'm still gonna let you hear about it! I honestly don't care what I open with on pulls ever. I just pick a weight, have my training partner pinch my ears and slap the shyt out of me, sniff on some Tork and then GOO. 60lb jumps FTW.
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Okok...well let's do it bro! Is it RPS?
 
CountryLiftin said:
Don't make me come out there and lift with you guys! ;) .
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Doo it man. It would be awesome to get a few of us AM bro's together for a meet. Should be ample time for you to recover?

And we can see who's first to 500!!
 
CincyKiller45 said:
Doo it man. It would be awesome to get a few of us AM bro's together for a meet. Should be ample time for you to recover?

And we can see who's first to 500!!
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I'll see. This shoulder makes me mad but I can bench just won't be anything big.

First to 500 is a ways off for me. I don't think by then.
 
CountryLiftin said:
I'll see. This shoulder makes me mad but I can bench just won't be anything big. First to 500 is a ways off for me. I don't think by then.
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I dunno man. That time off might have been beneficial. Seems like your squat is stronger than ever right now.. I'm not ruling you out.
 
CincyKiller45 said:
I dunno man. That time off might have been beneficial. Seems like your squat is stronger than ever right now.. I'm not ruling you out.
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Squat and dead are great but the shoulder isn't happy. I'm calling it biceps tendinitis and weak RC muscles and gona rehab/go to the doctor because its been 6 months and I can't let it go anymore. I'm missing out on time I should be growing not nursing am injury.
 
Westside: Week 6- DE bench

DE bench:
165+short lights x3x6 (15 sec between sets)

CG cambered bad bench:
135x12
165x12x2
Barely anytime between. Smoked me.

Cable side lateral: 10x3 (sloww tempo)

NG pull downs: 20x3

Straight bar lat row? 15x3

KB curls: 20x3

Reverse fly: 25x3

Steam room

Solid session...triceps are smoked. Getting better, I think.
 
Westside: week 7- ME lower

First off, my squats felt like sh1t today. I wasn't sore, but everything felt heavy as hell. 275 moved sloooow.

135x10
185x8
225x6
275x6
275x2
315x2
345x2
375x2
405x2 (PR)

Not my best day. I PR'd and everything, but I was not feeling strong.

SG rack pulls:
225x6
315x6
365x6
405x5
455x1 (grip gave)

SSB GM'ing:
155x8
205x8
225x8
245x6

Doesn't look like much, but I'm SMOKED. In retrospect, the westside program I run is hard as phuck.

3 weeks of max triples on squat and bench variations, 3 weeks of max doubles on those variations, and 3 weeks of max singles.

I'm taking a deload next week, I could use it.
 
Lol you just did / felt exactly what I did last week. Good work man.
 
Your strength is probably to the point where you should be deloading more often than every ten weeks, buddy.
 
herderdude said:
Your strength is probably to the point where you should be deloading more often than every ten weeks, buddy.
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That's one thing I really don't like about Lilly's method. If I go more than 3 weeks before I deload, my speed is so slow. Unless you're on a ****load of stuff, I can't see anyone can go that long especially as you get stronger.
 
herderdude said:
Your strength is probably to the point where you should be deloading more often than every ten weeks, buddy.
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My program has 3 scheduled deloads throughout 12 weeks. This is my third run at it; the first time I took 1 deload, the second time 2, and now I'm taking 3. So, as my strength has increased, my deloads have increased in accordance.
 
Westside: week 7- ME bench

2 board (finally had 2 spotters):
185x6
225x6
275x4
305x2
325x2
345x2

Slingshot w/ pause:
225x8
275x6
295x6
315x6

Swiss bar OHP:
115x10
135x10x3

Tate press: 30x15x3

That'll do.

Well, today I wasn't very motivated to train. Probably because my bench has been terrible. Today I FINALLY felt 100%. It felt so good to have some heavy weight in my hands and to move it.

Also, I realized tonight that I have one of the best gyms in the country. I was talking to the owner about blocks to pull off of, literally the only thing we don't have. He told me to find someone to build them and give him the bill. Then he went on to say anything I think the gym needs he'll buy. Guy has to be loaded, you wouldn't know it because he wears a sweatshirt and sweatpants every single day.

He's adding 5000 sq feet to a 1.5 million dollar facility too, haha.
 
There we go! Nice to see you having a good bench session again.
 
Week 7- back

Chest supported DB row:
65x12x3
65x20

Meadows row:
90x8
105x8
115x8x2

NG pull-down: 12x4

Reverse fly machine SS straight arm pull down: 25/20x3 (brutal)

EZ bar curl: 55lb
W/partner- I did 12 passed it to him he did 1, I did 11 passed it and he did 2, so on. Challenging.

Rope cable crunches: 150x15x3

Banded side bends: 15x3

Steam room.

Good day. I tried pendlay rows and my bicep still aches. I might buy some straps so I can pull heavy again. Then burn them in a fawr.
 
Westside: week 7- DE lower

Pause squats:
235x2x6

DE deadlifts:
Deficit+chains: 315x2x6 (chain weight unknown)
Remove deficit and chains: 365x2x2
415x1x2

Moved exceptionally.

Walking DB lunges: 30x20x3

Reverse hyper: 50x15x3

Low back machine: 180x20x3

Stationary bike: 10 min-level 3

Good stuff, felt great today. DE bench tmrw them deload week. Going to focus on letting the bicep recover and weak points.

Have a good weekend guys.
 
Mad jelly of your reverse hyper, G. Nice sesh, as well.
 
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