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08-16-2014, 02:28 PM #1681
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08-16-2014, 02:41 PM #1682
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08-16-2014, 03:19 PM #1683
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08-16-2014, 03:35 PM #1684
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08-16-2014, 03:40 PM #1685
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08-16-2014, 04:00 PM #1686
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08-16-2014, 09:06 PM #1687
No not really lol
Most people don't understand the body weight to strength ratio. Lets say you have a 300lb guy benching 350 and a 180 guy benching 300. Powerlifters will obviously see the 180 guy as being stronger, but most people won't give a chit and they will just care about whoever is lifting the most weight, regardless of body weight.please bro not in the AM
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08-16-2014, 11:46 PM #1688
- Join Date: Apr 2011
- Location: London, Kentucky, United States
- Age: 29
- Posts: 4,383
- Rep Power: 3597
Sumo pulling piece of ****
Jk
Looks good. Mirin that lock out speed. Thought it was on fast forward until I researched it focusing on your surroundings.
Switching between sumo and normal pulls is something I've been doing just the last 3 weeks. I had never pulled sumo before. It feels weird as **** coming off the floor then feels okay after that. I used to squat really wide until recently so I was still able to pull 500 my first time sumo but I'm going to be using it as accessory mainly.
I'm working on building my own program right now that's a variation of the cube king pin.
Focusing on squat bench and dead and all variations only as accessory work on those days so you're doing 99% compound movements.
For example deadlift day is like
Conventional pulls - 3x3
Sumo pulls - 3x3
Trap bar/hex bar deadlift - 3x3
Conventional defecit deadlifts - 3x3
Sumo block pulls - 3x3
Straight leg deadlifts - 3x12
Back raise deadlifts - 3x8
When I finish it I will post it up asking people to run it for just one week and give feed back. Being based off the cube and westside methods it will have a heavy week a speed week and a rep week
I'll have people run the heavy week
It may be hard for some people who don't have access to different types of bars and bands. Like buffalo bar, SSB bars, football bars, hex and trap bars, resistance bands, etc.
But I will give an optimal option that you should use if possible and a standard option that you can use if you don't have access to proper equipment.Best meet lifts (all raw): 865 squat, 565 bench, 720 deadlift.
Best meet total: 2110
Gym lifts: 903 squat, 565 bench, 725 deadlift.
Instagram @bigfatfuk
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08-16-2014, 11:52 PM #1689
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08-16-2014, 11:52 PM #1690
- Join Date: Jul 2012
- Location: Toronto, ontario, Canada
- Posts: 10,256
- Rep Power: 8797
lol I remember the first day I did sumo I was like wtf is this but after like the first week I've only done it. Conventional just doesn't feel right any more.
Isn't the cube a pretty advanced program?
I'm curious to see what you come up with though, how long do you reckon it's gonna take till you post it?Liverpool F.C.
RIP Bill Starr
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08-17-2014, 12:22 AM #1691
In addition to a unchangeable work out not of my own choosing, that doesn't really have any deadlifts in it, would this deadlift plan be doable?
Once/Week.
Week 1:Low Rack Pulls, 8-10 Reps,4-5 sets
Week 2:Low Rack Pulls, 5 Sets from 8 reps to 3 reps progressing down each weight
Week 3eficit Deadlifts 8-10 Reps,4-5 sets
Week 4eficit Deadlifts 5 Sets from 8 reps to 3 reps progressing down each weight
Week 5eadlifts 8-10 Reps,4-5 sets
Week 6eadlifts 5 Sets from 8 reps to 3 reps progressing down each weight
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08-17-2014, 12:29 AM #1692
- Join Date: Apr 2011
- Location: London, Kentucky, United States
- Age: 29
- Posts: 4,383
- Rep Power: 3597
Probably tomorrow night.
The original cube is pretty advanced. The kingpin is less advanced and all you need is a bar and weights for the most part.
I'm running king pin right now and I love it. I feel like I can run through walls. I just ended week 6 of 10. I'm running it up to my meet. Then I'm going to run it for another 8 weeks after that for my next meet. Then for off season I'll probably run the original cube.
But king pin is simple
Bench day is
Normal bench
Close grip bench
Pause bench 1 inch off chest
Then tricep accessory work
Squat day is
Normal squats
Close stance squats
Pause squats at the very bottom
Then leg accessory stuff
Deadlift day is
Normal deadlifts
Deficit deadlifts
Block deadlifts
Back accessory stuff
Then you have a bodybuilding day where you pretty much do whatever you want and work on weak points
Weight sets and reps change week to week but the exercises always stay the same
Very simple. If you have a bar, weights, and a few pieces of wood to use as blocks you can do the kingpin.
But the way the weights and sets and everything is set up and changes is what makes the program amazing.Best meet lifts (all raw): 865 squat, 565 bench, 720 deadlift.
Best meet total: 2110
Gym lifts: 903 squat, 565 bench, 725 deadlift.
Instagram @bigfatfuk
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08-17-2014, 12:52 AM #1693
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08-17-2014, 06:12 AM #1694
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08-17-2014, 06:19 AM #1695
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08-17-2014, 06:50 AM #1696
- Join Date: Apr 2010
- Location: Scotland, United Kingdom (Great Britain)
- Age: 28
- Posts: 1,606
- Rep Power: 1841
It depends.
im a little over 2/3/4.
When i go to a commercial ****gy gym like i do sometimes, I'm one of the stronger guys there in terms of bw.
so yes people are a little surprised when i load the weight on the bar.
but at my powerlifting gym where i normally go. nobody mires lol.
most people at this gym are a lot stronger than me. there are also oly style lifters there who are pretty damn strong as well.Would appreciate if you had a look at my transformation ----- http://forum.bodybuilding.com/showthread.php?t=150820203
My Madcow 5x5 Log ---- http://forum.bodybuilding.com/showthread.php?t=155425333&p=1101787453#post1101787453
ZKK
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08-17-2014, 04:27 PM #1697
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08-17-2014, 04:48 PM #1698
Been training pretty hard for the last couple of months and have been making some decent gains hit a 285 paused bench today 365x5 deadlift earlier this week and going for 285x5 squat tomorrow. I know my squat and dead are still complete trash but it feels great they are moving again and at a fast rate.
402/314/435-1151@213 w/ sleeves USPA
I can do all this through Christ who gives me strength.
-Philippians 4:13
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08-17-2014, 06:24 PM #1699
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08-18-2014, 12:30 PM #1700
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08-18-2014, 07:24 PM #1701
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08-18-2014, 08:28 PM #1702
- Join Date: Jul 2012
- Location: Toronto, ontario, Canada
- Posts: 10,256
- Rep Power: 8797
damn man, don't think I should have done those deadlifts even though it was only 135. Didn't feel good today so I didn't lift because of my back. I think it's time to be honest with myself and not deadlift at all for a couple months maybe a year if I have to. I'm going to stop Madcows and maybe jump on coolcaidas PPL
Liverpool F.C.
RIP Bill Starr
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08-18-2014, 09:06 PM #1703
calling out the people who bench a lot of weight, what helped YOU get there?
I've had no progress in my bench for years. pretty frustrating. My triceps are strong as fuk, and my chest is actually one of my better body parts and I can shoulder press a decent amount.6'0 249 @ 18 years old in AVI
Goals @ 225 or Less
365 Incline BP, 500 Paused Squat, 400lb C&J,300Lb Snatch
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08-19-2014, 02:56 AM #1704
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08-19-2014, 06:53 AM #1705
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08-19-2014, 07:19 AM #1706
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08-19-2014, 09:58 AM #1707
Hit a 3x5 deadlift PR on deads, strong cardio, 1st and 3rd set shown
http://forum.bodybuilding.com/showth...post1282073791Workout Log - http://forum.bodybuilding.com/showthread.php?t=122921511
"It's best to rise from life like a banquet, neither thirsty or drunken." - Aristotle
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08-19-2014, 01:06 PM #1708
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08-19-2014, 01:12 PM #1709
feelsbadman.jpeg. Last months progress been really slowing down a lot. From the weakly progress on SL 5x5 to very slow progress now. And after those holidays my strenght has gone down by another 10%. I dont know what it is all of a sudden but defenetly demotivating
Joocy deadlift. Squats need work tho, with that dealdift you should be able to squat a lot more weight.
have you seriously been working on your form on squats brah?"it is what it is"
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08-19-2014, 01:16 PM #1710
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