Killn' The Cube: My powerlifting venture begins

CincyKiller45 said:
Yeah, lol. I didn't notice it until I saw a small piece of skin on the box and blood on it. Then I called it. All the work yesterday fried my legs. I've never missed that damn box, pisses me off. Ha.
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Well you did better than me. I completely ate sh!t and was laying on the ground haha.
 
ME upper:

Pin press 1" off chest w/ short light bands:
185+bands x5x2
225+bands x3- rep 3 took at least 5 seconds
205+bands x3

Swiss bar bench w/ pause:
155x8
205x8
225x8

Tate press (flat): 45x12x3

Cable side laterals: 20x20x4

Pec deck:
170 (rest pause)
110x25

SGHP:
135x8x2
185x5- too sloppy
135x12

Good day today. Got some serious blood in my muscles. I'm amazed at how fast I'm leaning out. I've been sticking to this diet well. I weighed in at 226 today, but the difference in the mirror is crazy.
 
Lots of work there awsome job

Just an observation I've made it seems if u were once an athlete or in shape and gain some weight or take a long time off it seems (at least from everyone I know) that strength and weightloss come twice as quickly
 
Duramaxhd said:
Lots of work there awsome job Just an observation I've made it seems if u were once an athlete or in shape and gain some weight or take a long time off it seems (at least from everyone I know) that strength and weightloss come twice as quickly
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Thanks man. I've had my body fluctuate tremendously in the last 4 years. 190 in baseball season, 235 after I got injured, 180 when I started boxing again, 232 at the highest since strength training.

I do find I lose and gain weight very fast. I have lost 40lbs in a little over 2 months before and I have gained the same amount back in 2 months before.
 
8/21/14

WG pull-ups:
Warm-up-BWx10
BW+25x5x4
BWx7 (smoked, need to improve)

T-bar rows:
3 plates x12
4 plates x10x3

Swiss bar pull-downs:
140x12
160x12
180x12
200x10
120x20

Lat pull-over machine:
90x12x3
90x15

Banded pull-aparts: 50x3

Banded EZ bar curls: 15x3

DB hammer curls: 8x3

Challenging day actually. Got after it.
 
I haven't done pull-ups consistently since my shoulder gave me issues. I'm jelly. Nice work session.
 
DE lower:

SSB box squat:
245x2x10 -felt solid. Back is still tweaked, took some time to loosen up.

Deadlift: 365x2x8- have to up the weight next time.

DB BSS:
35x8x3
BWx15x3

Stationary bike: 10 min

Good day. Need to get this back straight for heavy work Monday.
 
I met Mike Leake tonight, starting pitcher for the Reds. He lives two houses down from my friends. Cool as dude. His bulldog smells like ass.
 
Still let it rest and heal man. All 3 of my current injuries I thought were temp and turned out otherwise. Either way use your best judgement and heal up bro!

Also sounds like a cool night.
 
CountryLiftin said:
Still let it rest and heal man. All 3 of my current injuries I thought were temp and turned out otherwise. Either way use your best judgement and heal up bro! Also sounds like a cool night.
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Yeah, I'm not going to be negligent. Hardly noticeable today.

Crazy how it happened. I was stumbling back from the bars, a bulldog runs up on me and this girl and we're petting it. I look up and Mike Leake is cracking up. Lol.
 
Today:

Incline:
185x8x2
205x8- felt weak

JM press:
95x12
115x10x2- didn't like how it made my left elbow feel.

Banded press downs: 12x3

DB side laterals: 25x10x3

Pec deck: 15x3

Hammer strength rows: 8x4

Cable hammer curls: 15x3

KB curls: 20x2

Didn't light the gym on fire. Decent day, got some blood in there. Need a good recovery day tomorrow.
 
No flies on that incline press homeboy!
 
CincyKiller45 said:
I've definitely lost some strength on them. Since I switched to power station I stopped doing incline. Reintroduced them last week. The ones here have brutal angles. More delts than anything.
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Good work cincy.

Also that initial weight drop is mostly bloat, which explains why you lost it so fast and see such a dramatic change in the mirror.

Keep it up man.
If the weight lost continues at 3+ lb a week, you're definitely losing too fast and need to add in another high carb day
 
Inclines are hard as **** compared to flat so that session looks pretty solid to me ma man
 
aceroni said:
Good work cincy. Also that initial weight drop is mostly bloat, which explains why you lost it so fast and see such a dramatic change in the mirror. Keep it up man. If the weight lost continues at 3+ lb a week, you're definitely losing too fast and need to add in another high carb day
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Thanks man. I'll def keep an eye out on it. Why you stop posting in your log!?
 
CincyKiller45 said:
Thanks man. I'll def keep an eye out on it. Why you stop posting in your log!?
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Just busy with life, barely can keep up with everyone here.

Had a solid squat session on Monday though :
335x5
345x5
355x5
365x5
375x4

Here's the 375.. Watch "375x4" on YouTube
375x4: Invalid Link Removed

the other sets are on my channel too

They felt deep but when I watched the film they were just parallel :(
 
Man I don't really know how anyone can tell how deep they are. normally without wraps I think I'm parallel but they tell me I'm atg but in wraps I get a better feel for it
 
aceroni said:
Just busy with life, barely can keep up with everyone here. Had a solid squat session on Monday though : 335x5 345x5 355x5 365x5 375x4 Here's the 375.. Watch "375x4" on YouTube 375x4: Invalid Link Removed the other sets are on my channel too They felt deep but when I watched the film they were just parallel :(
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I hear that man. My life is about to be hectic as well.

A lot of squatting volume. That's some heavy squats, video is private though.
 
Duramaxhd said:
Man I don't really know how anyone can tell how deep they are. normally without wraps I think I'm parallel but they tell me I'm atg but in wraps I get a better feel for it
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I need someone to tell me. I think box squats just below parallel would help too. I need to start wrapping up probably. I want that 500 w/o first. For whatever reason.
 
What are u at now wrapless?

I used to be of the opinion that wraps were cheating a bit and I wanted to do the same as u, but since I started with the crew I like using them and my squat has exploded up cause of it. I figured if I can hit say 600 in wraps I should be able to drop down some day and do 500 wrapless, means to and end I guess

Good luck on your journey thou your doing great so far
 
Duramaxhd said:
What are u at now wrapless? I used to be of the opinion that wraps were cheating a bit and I wanted to do the same as u, but since I started with the crew I like using them and my squat has exploded up cause of it. I figured if I can hit say 600 in wraps I should be able to drop down some day and do 500 wrapless, means to and end I guess Good luck on your journey thou your doing great so far
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No idea. About 4 months ago I hit 445. I was supposed to max my squats 3 weeks ago but I got food poisoning and as I was warming up I felt horrible.

I don't think it's cheating. For myself, I think of a 500 squat as a right of passage. I just been chasing that 500 for too long and I'm too close to give up. Maybe I'm weird. But thanks man, I'm getting there. I'll keep working.
 
CincyKiller45 said:
Looks solid, Ace.

It does look like you starting lifting your chin up instead of packing your neck on the last two reps. I noticed it because it's been a big que for me. Nice work.
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Thanks Cincy. On the last rep I lost composure, instead of pulling the bar down I pushed it up, losing my upper back tightness, making it harder than need be
 
aceroni said:
Thanks Cincy. On the last rep I lost composure, instead of pulling the bar down I pushed it up, losing my upper back tightness, making it harder than need be
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No problem, man. Once I lose that back tightness, I'm not getting it back and it seriously hinders my reps.
 
ME lower:

1.5" deficit deadlift:
315x5
405x3
455x1
475x3- wasn't feeling great on these honestly. Could have been better.

Pause squats w/ squat bar:
325x5
375x5
395x3 (PR)- wow, was really feeling the squats today. I could have pushed that last set a little harder, but I didn't have a spotter to have my back. It was a slight pause, maybe a little over a second. A huge PR nonetheless.

Squat bar GM:
145x8
195x8x2
215x8x2

Bad girl: 20x3

Good girl: 20x3

Leg extensions:
20x2
15x1

Calves (DC)

Great day today. Squats are feeling amazing. Now, we eat.
 
Uh oh, squats are gonna be huge coming up man, I feel it.
 
Conditioning:

Box jumps: 10x3

Sled drag; 100y forward then 100y backwards: 15 min

Pall-off press: 12x3

Ab wheel: 10x4

That's all, not too shabby. 10 consecutive hours of class today, nice. Need to make sure I get those macros in.
 
ME upper:

Changed it up a little today.

Bench:
275x3- knew off the bat 8 sets of 3 wasn't happening.
255x3x6
265x3x2

Next time, I'll know 265x3x8 is a good spot to be.

Slight incline NG DB press:
65x20x3
70x20
80x15

KB triceps extensions: 15x3

Weird shoulder movement (don't think I can explain it): 20x3

Cable flies: 12x5

That's it, solid day. I'm still getting used to this much volume on my upper days. Should be good to go here in a week or two.
 
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