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Killn' The Cube: My powerlifting venture begins

ME upper:

Bench:
275x1x3
315x1x2
****, let's see what I can do
365x0- missed it by a nut hair.

Big guy spotting me said he gave me about 7lbs of help, 4" off my chest. Sounds subjective, but this guy knows his sh1t. 2 boards, here I come.

Banded floor press:
Weights+short light bands
185x6
205x6x3

Around 50# of band tension at the top

Seated DB shoulder press: 65x8x3- I was smoked

Cable press downs w/ indescribable attachment:
x15x3

Cable side lateral: 20x25x2

Pec deck: a lot

Good day benching, everything is coming together.
 
Boom. 358 is a PR, right? :biglaugh:
 
Heavy lower:

Rack pull:
495x5
545x1
585x1
615x0- lost grip just shy of lockout
585x1

Reverse hyper:
150x12x3

Banded 45 degree back extension while holding 35# medicine ball: 12x3

Unilateral hamstring curls: 20x3

Time crunch today. Hamstring only hurt when I really tried to sit back on the rack pulls, other than that it went pretty well.
 
Thanks guys. I'm so glad I can still rack pull at least.

Yesterday I did some DE upper stuff. I was down in southeast Ohio with my girl and found a CRAPPY gym to get some stuff in. Good news is, I air squatted today without pain. Still, I'm going to tread lightly, but this is a good sign.
 
Today:

Block pulls:
495x5
545x1x2

Wow, I underestimated how sore my erectors are. Once I got to 545, I could hardly bend over, lol.

Banded 45 degree back extension with medicine ball: 10x4- brutal

Unilateral leg curl with 45# plate on turf: 20x3

Good girl SS bad girl: 25x3

Leg extensions: 15x3

Seated calf raises: (DC)

Ok day. I need to recover. Hopefully I can squat next week.

:fingerscrossed:
 
ME upper:

2 board bench:
275x3x2
285x3x3
295x3x2
305x3x2

Really good work today. I had no spotter, just someone holding the board, so I had to unrack the weight myself and ensure I didn't break my face.

Banded floor press:
Short lights+185x8x3
Short lights+205(AMRAP)-10

Tate press: 40x8- didn't like the way it made my shoulder feel

Rolling DB triceps extensions: 15x3

A lot of shoulder isolation stuff

Grip work

Pec dec

'Tis all. Solid day, need food.
 
DE upper:

Bench:
(Against short light bands)
185x3x8

Z-press: 115x10x3

Banded press downs: 20x3

Cable side laterals: a lot

Cable fly: 12x3

Pull-down w/ Swiss bar: 200x8x4

NG seated cable row: 20x3

Cable hammer curl: 15x3

Preacher curl: 12x3

Banded pull aparts: 50x3

Solid day. I didn't post my DE lower yesterday, but I was able to pull from a deficit with zero pain (yay). I was pulling 315+2 30# chains from the deficit.

Been busy as all hell lately. I swear my professors all get together and schedule all 6 of my exams/presentations on the same days. I only have one more month until I graduate from college. It's been a longggggggggggggggggg
journey for me. So, I've been sending out my resume and scheming my master plan to die rich.

That's all. Have a good weekend guys!
 
Rodja said:
Probably closer to 125. Those little orange ****ers have a lot of bite.
Click to expand...

I'm glad you said orange because I have been wrong this entire time. I have been using the EFS Pro Short Mini (red). I do have the orange band as well, but that's too much tension for me. Lol.
 
How you liking cube ?
I'm about to run the predator bench cycle after this meet I have
 
kBrown said:
How you liking cube ? I'm about to run the predator bench cycle after this meet I have
Click to expand...

Haven't ran the cube in over a year now. I wasn't a huge fan of it, but I would do things differently if I were to run it again. My current training is more congruent with a Westside style of conjugate.
 
Lower:

Box SQUAT:
145x5x3
195x5x2
235x2x5
255x1x3
265x1x5

Kept it really light today. BUT, I was able to squat today without pain. I'm am so phucking thankful. I used a hip width squat and I'm going to ease into heavier weights slowly and start widening the stance.

Front squat:
145x5
165x5x3

Again, light as hell.

Banded rack pulls:
405+2 onyx bands x3
455+2 onyx bands x3
495+2 onyx bands x3

My lockout is going to be ridiculous.

Hamstring curls: 12x3

Calves (DC)

That's all for today. Easing back into these lower days that I can squat/deadlift, finally. God, it feels so good to squat.
 
Deloaded bench yesterday. Well, I attempted a deload but I ended up doing too much per usual. I got some back work in today at 5am as well. Again, nothing worth mentioning.

Now that I can squat again, I'm gong to draw up a program. Something I haven't done in a while. Nothing's concrete; just need to get some forward thinking going.
 
DE lower:

Deficit deadlift:
365x2x6
Everything was moving fast
Dropped the deficit, added chains:
365+2 40# chains x1x4

Invalid Link Removed

Box squat: a lot of light weight speed work. I forget the exact figures. Being conservative and growing into the heavier weights..

Leg press: 400x10x3

KB lunges: 16x3

Lying leg curl: a lot

Calves: a lot

Today was my first day deadlifting off the floor since the left hamstring strain. Felt good; a few things I'm going to be mindful of in the future.

That's all.
 
CincyKiller45 said:
DE lower:

Deficit deadlift:
365x2x6
Everything was moving fast
Dropped the deficit, added chains:
365+2 40# chains x1x4

Invalid Link Removed

Box squat: a lot of light weight speed work. I forget the exact figures. Being conservative and growing into the heavier weights..

Leg press: 400x10x3

KB lunges: 16x3

Lying leg curl: a lot

Calves: a lot

Today was my first day deadlifting off the floor since the left hamstring strain. Felt good; a few things I'm going to be mindful of in the future.

That's all.
Click to expand...

Hey if your in cinci why not check out a power lifting gym
We have one in newport
 
Interesting stuff so far man, got some catching up to do
 
CincyKiller45 said:
Good to have you, man. I'm just now coming back from 2 hamstring strains, so things are heating up.
Click to expand...

Well dang, you moving weight like that around on a pulled hammy lol. Can't wait to see what's in store
 
ME upper:

Bench:
155+every chain the gym gym x3 (PR)

Definitely above 365 at the top.

Incline bench:
205x5
225x5x4

4" pin press:
405x5x2
495x3

Triceps press downs with an attachment like a rope but 100x better (lol): 20x3

Side laterals: 25x3

Cable fly: 15x3

Good day, bench is feeling strong. I did some heavy lower Monday. Nothing to say really except I'm not used to squatting/deadlifting heavy, and now I'm doing them both in the same day again and it's beating my ass.
 
Nice workout, cincy. Congrats on the PR. Big boy weight at the top.

And I don't care, nothing gets the blood in the triceps like some good ol' tricep press/push downs. Love them
 
There he is! Had to be fun with all them chains.
 
ME lower:

Squat:
225x5
275x2
315x2
355x2
375x1x2

My squat is building back up nicely. The speed was all there, I left at least 50# in the tank. I have some confidence in my hamstrings now as well.

Deadlift:
Against the actual short light bands
315x3x3

My God, those suck. Feels like more than 125 at the top to me, but I am new to deadlifting against bands.

Front squat:
145x6
195x6
235x6

Reverse hyper SS GHR: 200/BW x12x4

Calves: (DC)

Feels good to be back. I didn't post my DE lifts last week, but they were pretty solid.
 
Duramaxhd said:
Good work dude glad to see your making a strong comeback
Click to expand...

Thanks, man.

I finally feel like I can squat to depth without popping off a hamstring, lol. I've been making some form adjustments as well. Therefore, I'm starting this ascent into heavier weights methodically. It will pay off.
 
ME upper:

2 board bench:
315x3x2
325x3
335x2- missed third rep (drifted)
335x3 (PR)

OHP: 155x6x3- just getting back into these; I suck at them

Slight incline DB bench:
70xAMRAP (22)
70xAMRAP (17)

Press downs

Flies

That's all. Bench is feeling strong. Going to hit a BB'er type day tmrw, then smash some turkey :). Hope everyone enjoys the holiday!
 
I used to OHP then I remembered I'm not a strongman competitor. LOL. Good lift, not good for me.

Nice pressing dude, glad to see you back in the swing of things and feeling better.
 
CountryLiftin said:
I used to OHP then I remembered I'm not a strongman competitor. LOL. Good lift, not good for me.
Click to expand...

Perhaps someone like Rodja can make better sense of this. I've read OHP works to keeps many lifter's shoulders healthy (on top of being a great assistance exercise), but for whatever reason wrecks other lifter's shoulders. Anthropomorphic differences?
 
liftandswim said:
Perhaps someone like Rodja can make better sense of this. I've read OHP works to keeps many lifter's shoulders healthy (on top of being a great assistance exercise), but for whatever reason wrecks other lifter's shoulders. Anthropomorphic differences?
Click to expand...

More like I probably already had a shoulder injury and yeah. OHP is a lift to go strict and light then focus on progression and I'm not good at that. It didnt actually cause me any issues, just bothered me when an old one acted up.
 
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