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Killn' The Cube: My powerlifting venture begins

Tell me how your baseball swing transferred to golf. I've seen it go both ways.
 
herderdude said:
Tell me how your baseball swing transferred to golf. I've seen it go both ways.
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Well, if I get ahold of it, she goes. But, the predominate amount of swings slice hard left. I think once I get accustomed to the stroke, I'll be alright.

This is from someone who has zero golf experience prior to this week and who still has only played 36 holes combined.

Fun game though, and an asset to a business professional.
 
ME lower:

Blockpulls:
455x5
495x5
545x4-cut it one rep because 4 was slow and im trying to be smart.

SSB:
155x6
205x6
245x6
295x6

Felt like I pulled something in my groin. I wanted, and could have, gone heavier but my partner talked me out of it.

Unilateral leg press: 12x4

Good girl: 50x2

Bad girl: 50x2

Standing unliateral hamstring curls:
10x2
20x1

Leg extensions: 20x3

Tis all. Pretty proud of thr 545x4 off the blocks. It was a good 3" below the knees.

Also, went to the driving range subsequent to the lifting sess and hit a ball nearly 290, so a great day all and all, lol.
 
I want block pulls :( how tall were yours?


I need blocks
 
Just frame some 2x4's together and a plywood board screwed on top. Easy peasy. Plus it feels more natural than rack pulls.

Or stack 45's, mats, plywood boards, anything.
 
I was thinking about making one. I have wood and tools, or I could weld a steel frame and then plywood it if I wanted. I think it would feel much better than rack pulls.
 
Sean1332 said:
Just frame some 2x4's together and a plywood board screwed on top. Easy peasy. Plus it feels more natural than rack pulls. Or stack 45's, mats, plywood boards, anything.
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Exactly. I think small blocks would be the best. Then you can just stack mats to get the perfect height.
 
CountryLiftin said:
I was thinking about making one. I have wood and tools, or I could weld a steel frame and then plywood it if I wanted. I think it would feel much better than rack pulls.
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My buddy welded some blocks for my gym. He spent $120 on the steel as opposed to $20 at lowes in lumber. Derp.

And they're entirely too small.
 
CincyKiller45 said:
Ok, I'll try to remember to bring my tape. All I know right now is that with the blocks and standing on the plate, they were about 3" below the bottom of my knee.
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Just measure with some thing you take to the gym normally then measure at home. Close enough. Sound like the same heigh Nomz was using then.

CincyKiller45 said:
Exactly. I think small blocks would be the best. Then you can just stack mats to get the perfect height.
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I would want small like 3,6,9,12". I should just build some.

CincyKiller45 said:
My buddy welded some blocks for my gym. He spent $120 on the steel as opposed to $20 at lowes in lumber. Derp.

And they're entirely too small.
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I have a ton of angle steel at the house we got at an auction for like, 5% shop cost. Plus lots of spare stuff from old projects. I would just frame it to set the wood in. I want to be able to drop 600# on it. I think 2x4s would be enough though.
 
Conditioning day:

45 min circuit:

Seated box jumps x10

Prowler: 200# x40yds

Sled drag: 250# x40yds

Butterfly sit-ups x15

600# tire flip uphill

This was brutal. Somehow I got coerced into this. We ended up getting 9 rounds in 45min. But, somehow I kept up with this lean black kid: AKA the benchmark for the day.
 
CincyKiller45 said:
Conditioning day: 45 min circuit: Seated box jumps x10 Prowler: 200# x40yds Sled drag: 250# x40yds Butterfly sit-ups x15 600# tire flip uphill This was brutal. Somehow I got coerced into this. We ended up getting 9 rounds in 45min. But, somehow I kept up with this lean black kid: AKA the benchmark for the day.
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9 rounds!? You're a mad man
 
Upper:

Cambered bar bench:
225x5x3
235x5
245x5

Incline: 185x8x3

KB triceps extensions: 25x3

DB side lateral (3" hold): 15x12x3

Pec deck: rest pause x2

Solid day, really had to overhaul my bench routine due to it stalling out. If I'm not making progress in the following weeks, I'm going to run smolov for bench, while still westsiding my squat and deads because those are still on the up.
 
CincyKiller45 said:
Upper: Cambered bar bench: 225x5x3 235x5 245x5 Incline: 185x8x3 KB triceps extensions: 25x3 DB side lateral (3" hold): 15x12x3 Pec deck: rest pause x2 Solid day, really had to overhaul my bench routine due to it stalling out. If I'm not making progress in the following weeks, I'm going to run smolov for bench, while still westsiding my squat and deads because those are still on the up.
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Bench is a b!tch of a lift. Was stalled at 275 forever then one day out of nowhere hit 305, can rep 275, and am probably good for 315-320 if I tried. How did that happen, you ask? No freaking clue.
 
liftandswim said:
Bench is a b!tch of a lift. Was stalled at 275 forever then one day out of nowhere hit 305, can rep 275, and am probably good for 315-320 if I tried. How did that happen, you ask? No freaking clue.
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Dude, I hear you. My bench is all over the place. I hit 345 w/ a pause 3 months back. I don't know if I could get 325 ATM. Pisses me off, lol.
 
8/14/14

Pendlay rows:
135x10
185x8
225x6x3

WG pull-ups (twisty handles): BWx6x3

Swiss bar attachment pull-downs:
x15x2
x12
x12

Lat overhead pull-down machine: 15x3

Reverse fly: 15x3

KB curls: 20x3

Stationary bike: 15 min
 
I knew you were tall so I was giving you the benefit of the doubt... Haha. Sounds like a sweet spot for you. I will petition my gyms to get blocks.
 
CountryLiftin said:
I knew you were tall so I was giving you the benefit of the doubt... Haha. Sounds like a sweet spot for you. I will petition my gyms to get blocks.
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Worst case scenario, just build some bro. They're not going to be that much, I don't think you'll need a steel frame.

I'm 5'11.5". Not that tall, haha.
 
DE lower:

Buffalo bar DE squats:
275x2z4
295x2x6

DE deadlifts: 365x2x8

KB walking lunges: 16x3

GHR: BWx10x3

Ab wheel roll-outs: 10x3

Banded Pall-off press: 12x3

Solid day, starting to groove consistently.
 
DE upper:

Bench: 225x3x6

Arnold press: 45x10x3

Shoulder lateral machine: 12x3

Rope press downs: 25x3

T-bar rows: 8x3

CG pull downs:
x12
x10
x8
x6

Face-pulls:
x20
x12x3

Preacher curls: 6x4 (TUT)

Concentration curls: 20x2

Alright day. My triceps are still shot from Wednesday, which became blatantly clear off the bat.

Also, down to 223 -7lbs in less than 2 weeks. I'm not sure if I have cut too deep, or if I lost some bloat. Definitely feeling better/leaner, though.
 
CincyKiller45 said:
Worst case scenario, just build some bro. They're not going to be that much, I don't think you'll need a steel frame.

I'm 5'11.5". Not that tall, haha.
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Taller than me.

I can't carry blocks around to my school gym haha. I could build a set for at Sherms place maybe.
 
Duramaxhd said:
What are doing diet wise anything special or just eating a little healthier Not a bad workout thou
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Carb cycling. I haven't been counting every single macro, just estimates.

Yeah, I was moving quick, I'll take it. I've been hammering the volume, got to get the bench >350 again.
 
CincyKiller45 said:
Carb cycling. I haven't been counting every single macro, just estimates.

Yeah, I was moving quick, I'll take it. I've been hammering the volume, got to get the bench >350 again.
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I forgot u mention u were doing carb cycling what I found when I did it was I could only do moderate and low carb days no high carb days treated me a lot better...
I just want to get to 350 with out a slingshot it will come in time thou
 
Duramaxhd said:
I forgot u mention u were doing carb cycling what I found when I did it was I could only do moderate and low carb days no high carb days treated me a lot better... I just want to get to 350 with out a slingshot it will come in time thou
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Yeah, I still need to feel it out. I might be the opposite, in that, I need to add in a high carb day. Losing 3.5lbs a week is not conducive to my goal. Hopefully some is water.

You'll get it big man. You're making progress at an incredible rate.
 
CincyKiller45 said:
Sucks to practically be there at 345 and still work your ass off perpetually and lose it. Oh well, got to fix the process.
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Or be at 330 and then Have your shoulder go to hell over the next 6 months. Lol.
 
ME lower:

Squats:
275x3
315x3
365x3
405x3 -this set felt all messed up. Starting from the unrack, I didn't get my hips well enough under the bar and it pitched my upper torso forward, and then my stance was too narrow. Pretty ugly, but still had a couple reps in the tank.

415x1- because the 405 set felt like **** and I wanted a confidence booster. Got my feet out a little wider, slowed down the eccentric, knees out, got tight, boom exploded up and the bar hopped off my back and slammed back down. Tweaked my back a lil. Felt really, really good though. I need to do a better job at queing myself to squeeze scalps back and pull the bar down onto my back.

Convo deads +2 30# chains (completely off the ground at lockout):
435x3 +chains- felt good, left a few in the tank. Huge difference for me when I set my hips 1-2" lower. The leg drive is 100x better.

Reverse hyper:
50x12
100x12
150x12x3

GHR: BWx12x3 (TUT)

Leg extensions: a lot

Calves: (DC)

Legs were full of blood. Feeling a lot better about my lower movements. Getting way more technical/efficient.
 
Conditioning:

Seated box jumps: 10x3

Bigger box: 5x3

Biggest box: x1x fail x fail x fail

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Yeahhhh, the box won today. I'll win next time.

Sled: forever

Prowler: about threw up

Tire flips: 10x4

Ab wheel roll-out: 10x3

Conditioning is a lot better. Good day.
 
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