Killn' The Cube: My powerlifting venture begins

herderdude said:
Mad jelly of your reverse hyper, G. Nice sesh, as well.
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Thanks bro. It's so much better then the pseudo one I set up at my old gym. Back was feeling a little funky today. 235 kept flying off my back and slamming back down.
 
Cincy, when you do meadows rows, do you hold the bar bell at the very end and do you account for the barbell weight?

I always look at my journal stupid when I write these in...
 
rob112 said:
Cincy, when you do meadows rows, do you hold the bar bell at the very end and do you account for the barbell weight? I always look at my journal stupid when I write these in...
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I grab the very end. Just enough to where my thumb is still on the fat end. I count the bar as well. I know it's not a true 45#, though.

I don't know if I'm being an over-zealous Dale for that or if everyone does.
 
Duramaxhd said:
I just count the plate weight I suppose as long as your consistent in the way u do it I wouldn't think it matter
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Exactly, the weight is inconsequential. As long as your tracking your progress and obtaining a stimulus you're g2g. I've just always counted the bar on t-bar rows and stuff so I count it on meadows rows and landmine presses as well.
 
Westside: week 7- DE bench

DE bench: 165+short bands x3x6

Love these bands. I noticed my bench started sucking when I stopped these. Not saying is a direct result, though. I just think these are boss.

CG cambered bar bench:
135x10
185x10
205x10
225x10

Nice, fluid reps.

Banded press downs: 12x4- probably too much tension.

Machine fly: 15x3

WG lat pull down: 12x5

Lat pull-over machine: 15x3

Reverse fly machine:
90x15x3
110x12

KB curl:
20x1
15x3

Concentration curl: 20x1

I feel really good about this week. I've been perpetually sore, though that's not the preeminent indicator of growth, it's reassurance that I'm pushing myself and using a good bit of variance.

Deload week starts Monday. May or may not track my workouts. A lot of sled drags, box jumps, bike, and upper back work on the agenda.

Getting better.
 
Too add; my weights been sitting between 228-230 consistently. I'm noticeably bigger than I've ever been. Holding a good bit of water as well. I didn't think I'd make it to 230 naturally this fast. I'm not rocking a 6 pack either, though.
 
CincyKiller45 said:
Too add; my weights been sitting between 228-230 consistently. I'm noticeably bigger than I've ever been. Holding a good bit of water as well. I didn't think I'd make it to 230 naturally this fast. I'm not rocking a 6 pack either, though.
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Ha! I remember when you balked when I told you that you'd want to be weighing 240-250. Now you're creeping right up on it!
 
herderdude said:
Ha! I remember when you balked when I told you that you'd want to be weighing 240-250. Now you're creeping right up on it!
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Haha, definitely man. That was a year and 25# ago. At my height and w/ my goals, I'm going to have to grow into the 242 class. Walk around at 250 or so, pretty lean.
 
CincyKiller45 said:
Too add; my weights been sitting between 228-230 consistently. I'm noticeably bigger than I've ever been. Holding a good bit of water as well. I didn't think I'd make it to 230 naturally this fast. I'm not rocking a 6 pack either, though.
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Visible abs are overrated.
 
aceroni said:
How tall are you Cincy? Mirin 230
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I'm 5'11.5". Just shy of 6', but according to my college baseball stats I was 6'3", lolol. I wish. I'm 230, but not nearly as defined as you. It's a give and take. A lot is due to me training my accessories as a BB'er would. High volume, TUT, all that good stuff. It has really packed some size onto my frame.

On another note, my life is going to suck for the next 6 weeks. Probably going to be sleep deprived 6/7 days of the week, but I'm going to do my best to not let it become a hindrance to my gains.
 
Westside- week 8- deload

SSB pause squats:
245x2x5 (2-4" pauses)

Deadlift: 365x1x5

Toes elevated Romanian DL:
275x5x3

Front squat w/ pause:
185x5x3-my ass had to be 2-3" from the ground, I buried them

Stationary bike: 10 min

Treadmill: 10 min

Good day, I felt pretty fresh actually. I bought some cheap $5 wraps. I tried them today for a set, they def helped me sit back more while keeping a better spine/shin position. If I wrap up it's going to be w/ these.

Also, I'm doing the October 25th meet in Columbus. I'm signing up before weeks end. So I'm ~4 months out from my first comp. My goal, as of right now, is ~1500. We'll see how the following weeks transpire. I'm not cutting a single pound. I don't care if I weigh 221.
 
CincyKiller45 said:
I'm 5'11.5". Just shy of 6', but according to my college baseball stats I was 6'3", lolol. I wish. I'm 230, but not nearly as defined as you. It's a give and take. A lot is due to me training my accessories as a BB'er would. High volume, TUT, all that good stuff. It has really packed some size onto my frame.

On another note, my life is going to suck for the next 6 weeks. Probably going to be sleep deprived 6/7 days of the week, but I'm going to do my best to not let it become a hindrance to my gains.
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That's solid man.

I work nights so I hear you on the lack of sleep. It sucks, but you'll be fine... It's just not optimal. Such is life.

Also solid session. I like.
 
If you're gonna weigh more than 220, misewell weigh 240! :thumbsup: Can't wait, bro. It's gonna be a blast. I'm sure you'll have a crew there, but I'll be there to help you through it, too.
 
CincyKiller45 said:
I'm 5'11.5". Just shy of 6', but according to my college baseball stats I was 6'3", lolol. I wish. I'm 230, but not nearly as defined as you. It's a give and take. A lot is due to me training my accessories as a BB'er would. High volume, TUT, all that good stuff. It has really packed some size onto my frame. On another note, my life is going to suck for the next 6 weeks. Probably going to be sleep deprived 6/7 days of the week, but I'm going to do my best to not let it become a hindrance to my gains.
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Good luck fool. It's hard to be dedicated to everything lol. But do what u can. Life rolls on
 
Thanks fellas. I've been inactive on here for the past few days, but deload week has gone great. I got to catch up on all your logs.

Westside- Week 8: Deload

Buffalo bar squat: 245x2x6 (assuming buffalo bar is 45#)

I think I figured out something today; the perfect amount to sit back and load the PC w/o going too far. Pause/box squats FTW!

DL: 315x2x6- stupid fast

GHR: 10x3- focus on TUT

Calves (DC)

Plank w/ 45# plate on back- 90 sec

Pall off press: 15x3

I can't wait to tear sh1t up Monday. I'm hitting a SSB PR, no doubt. Still not comfortable w/ over/under on DL. Going to strap up for a bit. Will go strapless up to 455 then implement them. Feeling great.

Going to a NASCAR race tonight, I hate racing but the sheer volume of rednecks in one venue will be entertaining.
 
aceroni said:
What are you gunning for on Monday?
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I doubled 355, so I'm looking for 375...my squats improving and I'm getting more comfortable with the SSB, so maybe I can get more.

On another note, NASCAR is dumb. I'm getting drunk(er).
 
Westside- week 9: ME lower

SSB squat:
145x10
195x8
235x6
285x3
Add belt
325x1
355x1
385x1
405x1(50lb PR)

Squat bar 2" pause squat (beltless):
155x5
205x5
245x5
295x5
335x5

Over/over rack pull w/ straps (lowest pin):
135x10
225x10
315x5
405x5
455x5
Add belt
495x5

Best ME lower day of my life. That deload week was phenomenal. 50lb PR on SSB squats, heaviest pause squats of my life, and first time pulling heavy in 5-6 weeks.

This took me damn near 2hrs. Doesn't look like much, but I was putting in some effort. I feel like a damn potato now and I get to sit through a 4hr class. Lol.
 
That's HUGE on the SSB! Nice work, man! I remember the days when you couldn't hit that with a straight bar.
 
herderdude said:
That's HUGE on the SSB! Nice work, man! I remember the days when you couldn't hit that with a straight bar.
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Thanks, Justin. 2 weeks ago, on DE day, something clicked. I feel like I'm in a much better position to squat. That deload week served me well, too. I needed it.

I missed 405 on the straight bar a little over a year ago, haha.

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Sick. Nice work man and some solid progress. :)
 
Damn dude, just damn. It's funny bc the SSB wants to turtle you like the fail you just posted. Weakness to strength
 
Thanks a lot guys.

Like I said Saturday, I would have been content with 375, I did not expect to hit 405 today. I guess that's what 3 weeks of brutal heavy work followed by a good deload can do for you.

I'm going to keep it this way, I'm really learning how to program Westside for myself now. Probably not a conventional approach, but it works for me.
 
Westside- week 9- ME upper

CG floor press:
135x10
185x10
225x6
255x2
275x1
295x1
310x1

Picked the perfect weight. If there was another spec of chalk residue on that bar I would have missed that weight.

Lilly press (2" pause):
135x10
185x6
225x6
245x6

Swiss bar OHP:
115x12x2
135x12

KB tri extensions SS machine flies: 15/12x3

Lat pull-down: 10x3

Machine pull-over: 12x2

Reverse fly machine: 20x3

Hammer curl: 12x2

Preacher curl: (rest pause)

That's it, my body is rocked from Monday. Upper back, errectors, glutes, legs, yep. Good day today though. I didn't post, but I had a solid conditioning day yesterday as well. Sitting at 230 even today.
 
That's a huge floor press, man. Was that a PR? Can't wait to see what you do on the platform.
 
herderdude said:
That's a huge floor press, man. Was that a PR? Can't wait to see what you do on the platform.
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Thanks man.

Yeah, I guess it was. I tried to double 295 a few weeks back but missed the second rep. I was definitely stronger today.

I'm interested to see how I fare too. 1500 might sound like too much, but I'm not going to give in on my goal. Phuck, I'll throw some wraps on if I have to ;).
 
I second Rob. Get in those wraps and ensure your 1500! If that's your choice, make sure you spend at least 6-8 weeks getting the technique down on them. They take just a little bit of getting used to.
 
herderdude said:
I second Rob. Get in those wraps and ensure your 1500! If that's your choice, make sure you spend at least 6-8 weeks getting the technique down on them. They take just a little bit of getting used to.
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Man, I've wrapped twice in my life now and it's a pain in the ass. It takes 5min to get the damn things on, then I have to take them off immediately because I can't feel my feet.

Do you guys leave them on between sets?
 
CincyKiller45 said:
Man, I've wrapped twice in my life now and it's a pain in the ass. It takes 5min to get the damn things on, then I have to take them off immediately because I can't feel my feet.

Do you guys leave them on between sets?
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Oh hell no

Wrapped sessions take awhile my friend
 
CincyKiller45 said:
Man, I've wrapped twice in my life now and it's a pain in the ass. It takes 5min to get the damn things on, then I have to take them off immediately because I can't feel my feet. Do you guys leave them on between sets?
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**** no.

And the better you get at wrapping, the quicker it goes. Less than a minute a leg. Just takes some doin
 
rob112 said:
Oh hell no Wrapped sessions take awhile my friend
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Sean1332 said:
**** no. And the better you get at wrapping, the quicker it goes. Less than a minute a leg. Just takes some doin
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Thanks fellas.

I felt like a bitch for taking them off. I tried leaving them on between sets and when I tried unracking for the second set I unracked and had to rerack right away. No feelings in the feet, lol.

I'll try practicing more. I got these $5 cheapo'a.

Dan Green pulled 1004 off blocks today btw.
 
Westside- week 9: DE lower

DE squat w/ oly shoes:
255x2x8

Shoes felt great. I can't wait to use them for some heavy sets.

DE deadlift:
135x10
225x4

As I was warming up, I inadvertently (obviously) twisted my upper torso. I felt a sharp pain shoot down the right side of my lower back. Like right above my glute. Nothing serious, but I shut it down..that effectively pissed me off.

Reverse hyper: 50x15x3

GHR: 12x3

Walking KB lunges: 10x2

Leg extensions: 12x3

Stationary bike: 10 min

Phucking back! I hope I'm ready for some heavy lifting Monday. But, if my back is still tweaked I'm not going heavy.
 
CincyKiller45 said:
Westside- week 9: DE lower

DE squat w/ oly shoes:
255x2x8

Shoes felt great. I can't wait to use them for some heavy sets.

DE deadlift:
135x10
225x4

As I was warming up, I inadvertently (obviously) twisted my upper torso. I felt a sharp pain shoot down the right side of my lower back. Like right above my glute. Nothing serious, but I shut it down..that effectively pissed me off.

Reverse hyper: 50x15x3

GHR: 12x3

Walking KB lunges: 10x2

Leg extensions: 12x3

Stationary bike: 10 min

Phucking back! I hope I'm ready for some heavy lifting Monday. But, if my back is still tweaked I'm not going heavy.
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Hope its just a tweak, and not anything like mine!
 
Westside- week 9- DE upper

DE bench: 185+chains x3x6

Cambered bar bench:
135x10
185x10
225x10

Seated DB shoulder press: 50x15x3

Lat pull down: 15x3

Straight arm press down SS reverse fly: 20/20x3

Incline curls: rest pause

Hanging leg raises SS cable crunches: 15/15x3

Stationary bike: 10 min

Moved fast as hell today. Pretty hungover, but really worked hard.

Interesting note about the back: woke up at 6am in a drunk daze, could hardly roll over to my feet to take a piss. Went back to bed, woke up at 11 and it felt considerably better. I think a ME lower session is possible Monday.
 
Westside- week 10- ME lower

Front squat:
275x5
315x1
345x1
365x1 (10lb PR)
375x1 (20lb PR)
385x1 (30lb PR)

Time limited, I have exams tonight. I'm squatting and deadlifting more tmrw. Came in, hit a 30lb PR and got out.

Video coming later.
 
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