Killn' The Cube: My powerlifting venture begins

Deload upper:

Bench: 225x5x4

Incline BB: 135x20x2

Banded press downs: 15x3

Big 33's

Pec deck: 20x3

Easy day.

Rodja do you think JJ would cut into my lifting or is there a way around it? I know you have experience w/ it.
 
Don't know what to call today, day

DE squats:
235x2x6

Deadlift:
315x3
365x1
405x1
455x1
495x1,1
565x0

Let someone talk me into maxing out. I BARELY missed 565. I'm actually more confident now. I was fasted today, CNS is fried and I truly believe if I would have kept my erectors in it, I would have pulled it.

Now, my whole deload week is f*cked. Got invited to train with the big dogs Monday night, though. There's some monsters.

BSS:
35x8x2
BWx20

That's all, I need to eat. Maxing out on an empty stomach is dumb.
 
rob112 said:
You deload cray cray y'all Just playing lol Nice to build some confidence
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Haha, thanks bro. I'm feeling pretty solid. 6 wheels is coming.

liftandswim said:
Just speculating, but I bet if you 495x1 then something like 525x1 then went for 565 you would've gotten it.
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In retrospect, I wouldn't have pulled 495 twice. I kept thinking: alright 405 is as heavy as I'm going, then guy said 455, then 495. I pulled that and I first one felt off, so I went again. Then he came back and was like: "wtf, why did you pull that twice, go up." Total ambiguous deadlift day. Lmao.

495 to 565 is a big jump, but that's how I like it.
 
Deload upper:

DE bench:
155+short lights
x2x4
165+short lights
x2x4

I figured something out today, I think I was touching too low. Also, tried a flat foot position, the leg drive was phenomenal.

Standing Swiss bar OHP:
115x8x3- really light

Banded press downs:
x20
x15x2

Seated DB side laterals:
25x12x3

Flies: 15x2

Swiss bar lat pull-downs:
x15
x12x2

Machine pull-over: 12x3

Reverse fly: 20x3

Banded curls: 15x3

NG cable curls: 12x3

Easy day really. Considering participating in ME squats/deads with the crew Monday night. We'll see.
 
ME lower:

Squat:
315x5
365x5
365x1x3

My form is phucked up. Had Scott help me out.

Box squat:
135x10x5
185x5x5

Probably going to keep the weights relatively low on these on I correct this ****.

Rack pulls:
455x5
495x5
545x2- missed the 3rd rep, about passed out.

Feeling really strong on these. Especially considering I damn near maxed out Friday.

Standing unilateral hamstring curls:
x20x3

Leg extensions (rest pause): 25/8/6

Learned a lot about my squat today. That's a good day.
 
You ruin your Deload week and I'm finishing out week 3. Oh yeahhhhh.

Good work dude, bet that pull got you motivated to pull it. Less than 2 months til my meet and big pulls ;)
 
ME upper:

Pause bench:
265x3x3
Then a light bulb went on
245x3x3
Found what I was doing wrong
275x3x3

The last 3 sets, 275 moved faster than 245. I've waited a long ass time to figure this out.

High pin press:
275x5
315x5x3

Side laterals:
25x12
35x8x3

Pec deck: 170x15x3

Good day, bench is feeling a LOT better. I'm hoping all this time I've been benching with a mechanical disadvantage will pay off.
 
Hell of a lot of benching volume today, G. Good on ya.
 
DE lower:

Squat: 285x2x10

Hips are locked up. Struggled to get depth.

Deadlift:
Weights +60lb of chains
315x2x6
365x2x2

Walking lunges: 8x3

Good girl SS bad girl: 20x3

Calves

Abs

Felt exhausted today. Weight is ~220. Feeling a lot better since eating better. Not hitting carb cycling to perfection, but I'm still making progress. I'll tighten it up if need be, but I'm liking where this is going. I'm never resorting to McDoubles again, my God.
 
DE upper:

Lots of volume
Bench (weights against short light bands)
135x2x1
155x2x1
175x2x2
185x2x6

Heaviest I've ever went on DE bench, by 20lbs. Moved as fast if not faster as well. Feels so good to have the bench locked in. Ever since I switched to PowerStation (~4 months) it has felt off, not anymore.

NG incline DB:
50x15
60x12x3- pretty light

Banded press downs: 20x3

WIDE grip pull-up w/ this twisty handle contraption:
BWx8 (PR lol)
BWx6
BWx5

This thing is twice as hard as regular pull-ups.

Machine row:
90x20
160x12
210x8x2
90x25

Reverse fly: 12x3- slow

NG cable preacher curl: a lot

Concentration curls: a lot

One of those great days in the gym, just really enjoyed it. I love sleeping in and hitting the gym.

I need to start hitting more heavy barbell rows. The reason I haven't is because they tax the hell out of my erectors. I'm considering working them in on lower days because I'm not going to on the day before squats and deads.
 
CincyKiller45 said:
I love sleeping in and hitting the gym. I need to start hitting more heavy barbell rows. The reason I haven't is because they tax the hell out of my erectors. I'm considering working them in on lower days because I'm not going to on the day before squats and deads.
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Same here about the sleeping in and hitting the gym. During the week I lift after a long day of school/work. So, Saturdays are always my best workouts.

And yeah the bb rows are taxing on the low back. That's why I do them maybe once every other week on my "body day". And always have spaced decently from heavy lower work. But I love em
 
When I do BB rows, which isn't often enough, it's always after deadlifts.
 
ME lower:

1.5" Deficit deadlift:
(Weights not including 2 30# chains; completely off ground at lockout)
405x5
455x2

First rep was smooth as hell. Second rep I lost positioning and struggled to lock it out. I was going for 3, so I was a little disappointed. I think I had 3 if I didn't mess up rep 2.

Front squat w/ squat bar:
195x8
235x8
Add belt
245x8

These smoked me. I was burying them.

Reverse hyper:
100x12
150x12
200x12x2

Leg extensions (rest pause): 110x25/10/8

Solid day. I really need to work on getting my hips to open up. They're locked up still.
 
Big weights, bubba. Stay after it!
 
jimbuick said:
What's wrong with McDoubles? They are like God's perfect food (you know, if you believe in that kind of thing)
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Man, I ate 4-6 nearly everyday for 3 months straight. I never want another one in my life. I feel a lot better since I started eating better.

God's perfect food is a marinated medium rare steak. :)
 
ME upper:

Floor press (ring on ring):

225x6
245x4
255x4
265x4
275x3x3

Felt strong on these today. This volume has really helped my bench. Definitely the strongest I've ever been on them.

OHP w/ pause:
135x8
145x6x3

Adding 10lbs on OHP is akin to 40 on bench. I felt like I could do 16 w/ 135 and maybe 8-9 with 145, lol. I need to clean up my form.

Tate press:
35x12
40x12x3

SG high-pulls:
135x10x2
185x6- ugly
135x12- traps and upper back are immediately sore.

Pec deck (rest pause): 140x23/12/8

Felt good today. 2 solid bench days in a row!!
 
DE lower:

2" pause squats:
285x1x16

Yes, I did 16 singles. Today I learned what real tightness is. One day at a time..

DB BSS:
BWx15
35x8
45x8x2
BWx20

Reverse hyper:
100x15x3

Hamstring curls: AMRAP

I need to work on these hips bad. Squat is getting better, though!
 
What do you need to do for your hips?
 
liftandswim said:
You seemed to be making a lot of strides on the technical side of things lately. Keep it up
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That's the plan, bro. This will be the fastest way for me to get to 500. So close!!

herderdude said:
What do you need to do for your hips?
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I need to get these f*ckers to open up. Depth has been a struggle.

Sean1332 said:
Give Chris Duffins Glute activation a whirl in conjunction with whatever else you're doing
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I'm going to look into that. Today has honestly been the first day I've felt TIGHT on my squats. Lord it was a difference.
 
DE upper:

Bench:

135+onyx bands-2x8

I don't know how much band tension there was, but it was at least 100#.

Incline BB:
185x8
225x6x2
185x10

Banded press-downs: 20x3

Shoulder lateral machine: 20x3

Cable flies: 12x3- slow

Horizontal row machine:
x20
x12x30

Reverse fly SS straight arm pull-down: 15/15x3

65# bar Poundstone curls:
x45

Preacher curl: a lot

Ab wheel roll-out: 15x2

Flutters/in & outs: a lot

Good day. Getting somewhere.
 
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