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-   -   Home gym chronicles, Part VI; Cubed up like a kingpin (http://www.muscleandbrawn.com/forums/showthread.php?t=16424)

Soldier 02-23-2014 05:12 PM

Home gym chronicles, Part VI; Cubed up like a kingpin
 
I'm looking to dip my toes back into power training. I've chosen a program that I believe will build some strength AND some size; Cube Kingpin. I'll be building on my experience with DC training and still using those ideas quite a bit with my accessory work. The training will be fairly high volume.

In a couple weeks I'll be starting a 10 week cycle of test-e. I think the high volume of this program will serve me well through the cycle.

My numbers have dropped quite a bit after my last foray into power training. Here's a run down-

Single ply gym PR's
Squat-555
Bench-435
Dead-525

All-time raw PR's
Squat- 435
Bench- 345
Dead- 505

Current PR's
Squat- 385
Bench- Estimated 275
Dead- Estimated 455

I expect these numbers to shoot up during my cycle, although I'm going to be moving up very slowly on the bench. Right now I'll be happy just to move 315 as long as I can do it with minimal pain in my ailing left shoulder.

Tentative raw goals for the next 12 weeks-
Squat- 455 (2xBW)
Bench- 315
Dead- 545

All while maintaining my current 225 bodyweight, which will be a marked challenge while on cycle. I'll be doing it with carb cycling. Rest days will be zero carb, except for dinners before heavy days which will be high carb. All training days will go like this (all numbers approximate);

Breakfast- Zero carbs, high fat. Usually eggs.
Caffeine before training
During training- 100g carbs
Post training- 100g carbs, 50g protein
Dinner- zero carbs, high protein

I'll probably up intra and post workout carbs a few weeks into my cycle, when the test kicks in.

Supps will be my 3 different custom powder mixes, one of which is all carbs, one of which is all protein, and one of which is a mixture of 1 part carbs: 2 parts protein. Only other supp will be creatine.

http://activerain.com/image_store/up...s/bring-it.gif

CaseyB1987 02-23-2014 05:27 PM

cant wait to see the results, will be following

BendtheBar 02-23-2014 10:01 PM

Good luck and smash it.

Soldier 02-24-2014 04:05 PM

When I first laid out my cube plan, I had squats first in the week. But when I read the kingpin plan it wasn't as flexible as the original cube plan, and I decided to basically follow it as written. I had major qualms about starting things off with a heavy deadlift day, seeing as I haven't deadlifted heavy in quite a while, but I'm committed to following the plan as written, so a heavy deadlift day is exactly what I did today. I did, however, end up tossing out one movement because I started to feel a twinge in my left hamstring. Luckily, nothing popped, but I do wonder if it would have if I had kept pushing it.

No worries. I was going to be sore anyways, and I don't have to do any more heavy work this week. In 3 weeks time when I do another heavy deadlift day I'll be more prepared to really hit it hard. Today I just got the work done and babied it a little. I did, however, actually use a little more weight than listed. But that's because I estimated my max, and probably estimated a bit low. I'll have a real max to use next cycle.

Upper body warm up, done with 2 1/2lb plates-
20 lateral raises
20 rotator cuff raises
20 bent over OHP's
20 read delt flies

Conventional deadlift-
135x8
185x5
225x5
275x5
315x3
365x2
365x2
365x2
365x2
365x2

Deadlift from boxes-
365x3
365x3

I was supposed to do a couple sets of deficit deads at this point, but I was getting worried about my hamstring. It didn't feel too good at all.

Pendlay rows-
135x10
135x10
135x10
135x10

I kept these fairly light. Normally I do them heavy, but I wanted to get in lots of clean reps. I kept my grip fairly wide to hit my upper back/traps.

Shrugs-
135 for 3 sets to failure. I'll be using a lot more weight on these when I have straps and my hamstring isn't so tweaky.

EZ curls-
75x10
75x10
75x10

Spotted pullups-
3 sets to failure

I'm supposed to do 3 sets of pullups at the end, but I couldn't do more than a couple after all the pulls and curls. So I put a chair behind me and put my feet up on it.

Cool down, done with 5lb plates-
20 lateral raises
20 rotator cuff raises
20 bent over OHPs
20 rear delt flies

I was also supposed to do a little ab work at the end of my session, but it actually hurt my hamstring to do anything, so I called it a day.

During my session I had 2 cups of chocolate milk and 2 granola bars. Now I'm getting ready to have 2 BBQ chicken sandwiches, and that'll be it for carbs until my bench session Wednesday.

I was going to

linedriver465 02-24-2014 04:39 PM

Smash it! Hoping I don't see a new log 3 weeks from now :P

Soldier 02-24-2014 05:04 PM

Quote:

Originally Posted by linedriver465 (Post 459380)
Smash it! Hoping I don't see a new log 3 weeks from now :P

Haha, I know right? I've somehow managed to only have 6 logs in the past 16 or so months, so I'm not going too bad. I liked the DC I was doing for a couple months, but I want to get my numbers moving again.

dzarello 02-24-2014 05:13 PM

Great start to the Cube Kingpin. I'm just starting week 6.

CaseyB1987 02-25-2014 08:38 PM

Great volume, keep smashing!

Soldier 02-26-2014 03:37 PM

Rep bench. It's been a while since I've hit my chest this hard. I've been focusing on my shoulders and back to both address long standing weaknesses and prepare myself to bench again. My chest is going to be sore as hell tomorrow, but all my rehab/therapy work has paid off. My new back and shoulder strength has combined with some technique changes to put me in a situation to finally build my bench again.

Warm up, done with 2 1/2lb plates-
20 lateral raises
20 rotator cuff raises
20 bent over OHPs
20 rear delt flies

Bench-
45x12
95x12
135x12
155x12
155x10
155x8

CG bench-
185x10
185x6

Bench with a pause 1' above the chest-
I haven't done these before, so I kept them light.
135x14
135x9
135x8

Lateral raise-
15x10
25x8
20x10
20x10

Spotted pullups-
3 sets to failure

My entire upper back is fried from the deads 2 days ago and the bench and pullups today, so I skipped the cool down movements. I want to build those muscles, not kill them.

The chest pump today was insane, to say the least. I have massive blue veins from my front delts half way across my chest muscle, which is trippy. I've NEVER been vascular.

My bodyweight is holding strong at 223, which is good. Carb cycling is going well, which reminds me, it's time to go eat some carbs! Dinner will be smoked BBQ chicken and smoked wings. I'm getting damn good with my new grill!

CaseyB1987 02-26-2014 08:31 PM

BBQ = Gains :eatdude:


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