Killn' The Cube: My powerlifting venture begins

Deload:

Squat:
275x1x3
315x1x2

Deadlift:
405x1x5

GHR: 50x12x3

Walking KB lunges: 15x3

Cable crunch: 15x3

Stationary bike: 12 min

Solid day. Going to focus on some mobility these next few days in preparation for maxes. Hoping for some big PR's!
 
Deloaded upper again today, nothing noteworthy to write pertaining to that.

Going to max my squat Monday, maybe my dead too considering how the squat goes. Deadlift is going to be interesting, I haven't went over 500 since I strained the bicep. 500 felt light though, we'll see. Hopefully I can muster up 565+. I know I've got it in me.
 
CincyKiller45 said:
Deloaded upper again today, nothing noteworthy to write pertaining to that.

Going to max my squat Monday, maybe my dead too considering how the squat goes. Deadlift is going to be interesting, I haven't went over 500 since I strained the bicep. 500 felt light though, we'll see. Hopefully I can muster up 565+. I know I've got it in me.
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Nice man. Notice how I don't even bother logging stuff anymore at this point? Hahaha. Deload this week except my Monday Deload turned into that 615 rack pull... But yeah.

This coming week should be good for both of us.
 
CountryLiftin said:
Nice man. Notice how I don't even bother logging stuff anymore at this point? Hahaha. Deload this week except my Monday Deload turned into that 615 rack pull... But yeah. This coming week should be good for both of us.
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Haha, def man. Let's set some new PR's heah!
 
Deadlift: 545x1

Probably took me 10 sec to pull and if you added a c*unt hair on that bar I would have missed it.

I'm not even too upset to tie a PR today, honestly. I just have to remind myself of the circumstances: I haven't deadlifted heavy in 6 weeks now, I slept 4 hours last night and I trained fasted.

My form was way off and I couldn't find it as well. My hips were shooting up way early and I was on my toes.

So with that being said, I now know even on my worst day I can pull 545 with 100% effort. Wish I had a video, I about blew out the O ring.
 
We all have hard days. You got the rep. Good job.

I'm ready to lay out some PR action for sure. Let's see how my warm ups feel tonight shall we?
 
I was with you last night haha. I could tell going up it wasn't going to be anything special. Doing Max rack pulls In place of deloading last week may not have been wise.

Keep training smart and you will get stronger. I'm going to focus more on lifting smart, not just liftin hard.
 
CountryLiftin said:
I was with you last night haha. I could tell going up it wasn't going to be anything special. Doing Max rack pulls In place of deloading last week may not have been wise. Keep training smart and you will get stronger. I'm going to focus more on lifting smart, not just liftin hard.
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Yeah, I would say that ME rack pull did you in, lol.
We'll get our **** together, bro. I need to dial it down some times.
 
Today:

Sled drag 10 min

600# tire flip: 1x3

Planks & banded side bends.

Alright day. I was running low on time, per usual. 4 16 week classes condensed into 6 weeks has me beating my face against the wall. I need to recharge.
 
I want to be able to thank posts again...


Nice work man.
 
ME EZ bar curls:
95x5
115x5
125x5
135x5 (PR)

I figure, since my bench isn't worth a damn, I'm going to start conjugating, periodizing, 5/3/1'ing, RPE'ing my curls. You know, maybe throw in some curls against bands and chains, curls from different heights, different intensities.

****ty bench day, that's all.
 
Sick PR! Some Feds have a "power curl" event.


Just sit back, watch some Impractical Jokers, and feel better.
 
Bad day at the gym, I got the stomach bug or something worse.

On the way to the gym my stomach was feeling terrible. Soon as I got there I had to run to the toilet. Then started rolling and preparing for squats, 10 min later I had to run to the toilet.
Started squatting got up to 245 and had to call it, I'm very dehydrated. Then..ran to the toilet.

****ty day at the gym, literally.

Just did some seated box jumps and light sled drag.
 
Recover and come back another day. Get some water in you.
 
CountryLiftin said:
Recover and come back another day. Get some water in you.
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Def man. It's been progressively getting worse. Probably is the reason my max week has been bad.

Oh well, I'll be in the gym tmrw AM trying to put something productive together.
 
Rack pull:
405x6
455x6
495x3
525x3

Fronts:
185x6
225x6x2
Add belt
255x6

Leg press:
200x12
250x12
290x12

That's all, felt pretty good today. A lot better than last week, that's for sure. I've made the decision to start eating better, I just need to start reading up on the more convoluted aspects of dieting while keeping strength. As much as possible at least.
 
Most important part is to get an app and scale and track what what your eating now that way u have a place to start from as long as your maintaining your weight at the moment it should provide u with a soild number to start from
 
Deadlift: 525x2

Sled drag:
200# x100yds x3
300# x50yds

600# tire flip x4

GHR: 12x3

Leg extensions: 120x12x3

Calf raises (DC)

Stationary bike 10 min

I don't know how I feel. Tis all.
 
Sean1332 said:
525x2? I say you feel good
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Terrible, I couldn't feel a whole lot worse to be honest. Slept 6 hours combined last 2 days, the only thing I've had to eat today is a PB sandwich. I've taken 3 bronkaids today, a monster, 2 big cups of coffee so I'm coming down. Stimul8 gave me a headache. Found out some possibly horrible news. And this is my third time deadlifting 525 or above in 10 days.
 
Today:

Front squat:
225x5
265x5
295x5

1.5" deficit deadlift:
365x5
425x5x2

Reverse hyper:
50x12
100x12x3

Standing unilateral hamstring curl: 10x3 (TUT)

Calves (DC)

Stationary bike: 10min

Treadmill incline

Felt great today. Upped the reps higher than I have in a while. The fronts felt amazing, could have gone for a couple more, but opted against it. Deficits felt solid. I noticed I need to keep the bar closer to my body, it started swaying away.
 
Conditioning:

Seated box jump:
Medium box: 10x3
High box: 5x3

Sled drag:
8 min 135#

Prowler

Sled drag:
5 min 135#

Tire flip: 10x3

Stationary bike: 10 min
 
Sean1332 said:
Looks like a pretty effective day
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Thanks man.

I felt like I killed it, haha. I was training with one of my friends that do MMA and he was gassed, so I know my conditioning is getting better.

I'm starting carb cycling today too. I've got to trim some fat man. 80 carbs total today is going to be different, lolol.
 
liftandswim said:
Bratwurst is GOAT.
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Second the steak and bacon, but don't forget whole eggs.
And idk about you but eggs with cheese and red hot is absolutely amazing and fits perfectly into a low carb day... just sayin

Also wtf does GOAT mean?

Edit: sorry Sean, yeah, I said cheese on eggs
 
aceroni said:
Second the steak and bacon, but don't forget whole eggs. And idk about you but eggs with cheese and red hot is absolutely amazing and fits perfectly into a low carb day... just sayin Also wtf does GOAT mean? Edit: sorry Sean, yeah, I said cheese on eggs
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Acronym for greatest of all time
 
Upper:

1.25 board bench:
225x5
275x5
305x3

I over-shot my last attempt, I was going for 5's. Dammit.

Yellow slingshot:
275x8x3

Swiss bar OHP:
115x10
135x10x3

Banded press downs w/ average band:
x30
x20x2

Cable side lateral:
30x12x3

Fly machine: 25x3

Pull up with twisty handles:
BWx6x3 (I suck)

SGHP: 135x8x3- I haven't done these since the bicep scare. My God, I almost forgot how bad these smoke the traps. Immediately got DOM's.

Reverse fly: 15x3

KB curl holding the fat part: 26lb x8x3

This workout took 2hrs, which is entirely too long and why I like to split up my push/press. Solid day, I'm focusing on more reps on bench. I need to split it up. Planning on attacking some incline bench as well.
 
And Rodja, if you see this, the yellow slingshot does not fold over as aggressively as the red one. For me at least. Though, my friend bought his under the impression that it had the same sizing as the red, so he got the 2XL like my red one and it's too big for us. I'm not sure if that's a factor.

Sorry, I'm not able to mention on my phone.
 
DE lower:

DE cambered bar squat: 275x2x10

DE deads: 365x2x8

Walking lunges: 16x3

Tire flip: 10x3

Really good day. I moved my stance out a bit on squat and it was perfect for depth and getting my knees out. Deadlift felt better than ever. 365 was moving fast as hell.

I'll take it.
 
Solid session. Lots of volume.

I'd say eat a lot of fat to get them calories if watching carbs. Bacon wrapped chicken is like chicken with a slap of glory :D
 
rob112 said:
Solid session. Lots of volume. I'd say eat a lot of fat to get them calories if watching carbs. Bacon wrapped chicken is like chicken with a slap of glory :D
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Thanks, Rob. That was the plan, a lot of solid reps at a light weight.

That sounds amazing. I need to work on my grilling skills now. If there's anyone that can find a way to fuk up a slab of meat, it's me.
 
Sean1332 said:
Lovin that cambered bar, huh? It's good ****
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Definitely, man. Not going to lie, I used it today because my traps are so sore from SGHP's and it's thick so I can put it lower on my back. Lol.

Really makes you stay tight.
 
Quick upper sess:

Incline bench:
185x3x8
205x8

Cambered bar: 135x15x3 (30 sec between)

Press downs: 30x3

NG pull downs: 12x4

Lat pull downs SS reverse fly: 5 min straight

KB curls:
20x3
12x1

That's it, 50 min was all I was allotted today.

On another note, I went from never golfing in my life to golfing 5 days in a row. Dat baseball swing, doe.
 
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