View Full Version : KingPin - My Journey to 1000+ total.
SquatPressPull
03-17-14, 5:19 pm
Finished up my second cycle of Cube Method a few weeks ago. I had my second meet March 8th and at the end of it, came out with a 37lbs PR. 945lbs total.
http://www.youtube.com/watch?v=HF86oovi2v4
(Also set some Mississippi State Records for APA: http://www.apa-wpa.com/MississippiMensRecords.htm Scroll to the bottom SHW.)
So now, I'm only 55lbs away from my overall goal of totaling 1000lbs before the end of the year. This is going to be tough, if not impossible as I'm going to cut the fat off myself too. I'll be loading up on protein and more protein to at least keep my current strength. Hopefully I can do both at the same time, shrink and gain.
I'm starting this thread to add my training so I can keep track of it and also allow Brandon too watch my progress.
I started last week and was able to get my heavy deadlifts in.
--
Squat 500 - Bench 135 - Deadlift 310 - 945 total
March 10th, 2014:
Warm ups/Preworkout
Heavy Deadlifts
Comp stance (1" deficit)
BarX3X10
95X10
135X5
185X3
75%X5X3
Block pulls - Two plates:
80%X3X3
Deficit Pulls:
70%X3X4
Lat Pulldowns:
140X4X12
Lilly Shrugs:
70X4X15
Oly Squats:
135X5X12
Crunches:
4X25
No planks.
SquatPressPull
03-17-14, 5:20 pm
http://www.youtube.com/watch?v=s7pNRsV5GzI
SquatPressPull
03-21-14, 10:42 am
Well, I had planned to possibly do a meet on May 3rd but, my family (20 of us so far) decided to do a deep sea fishing trip. With this in mind, I can get a good full two cycles of Kingpin in (or more, depending on meets after that) before my next meet.
I feel this is actually "good" for myself. I can concentrate on my training and really put forth more effort. My hope is to hit above the 1000lbs total at my next meet. This should help me get past that, ALTHOUGH, I'm also trying to cut fat too. I see a bunch of smaller lifters (weight classes) squatting more than what I can. Somewhat discouraging but, also encouraging. I hope this means I can successfully drop the fat off and still gain strength in lifts. I've been working on eating a lot of protein (food and whey.. more food since I naturally have more of it.)
I don't have a date in mind for the goal weight I want to get to, I just want to get it off. I'm sure these first few months, I'll drop some good weight but, I understand it can take awhile to get to 300lbs. (My last meet, I was 347, yesterday, 339) I'm eating cleaner and I'm going to actually start walking three to four times a week. Even of it's 1/2 to a mile. (Have a 5K run with family tomorrow.. I'm sure I'll be limping since rep squats tonight. haha).
My end goal will be 275/85 or in that area. If I gain weight, I'd like for it to be muscle. So, I just thought about it... should I work on weight goal or BF goal? Weight will be for meets, BF for looking pretty. I'm not sure exactly how all of that works in the grand scheme... Anyone want to push me in the right direction? Aim for weight lose or BF lose?
Firefist
03-21-14, 10:56 am
Looks awesome man. Get it done.
SquatPressPull
03-26-14, 1:02 pm
Looks awesome man. Get it done.
Thank you. I plan to! haha
SquatPressPull
03-26-14, 1:37 pm
Great week of training until I hit Heavy Bench then Rep Squats. Explained below.
Deadlifts:
1" Deficit - 200X8X3
Two Plate Block Pulls - 220X3X8
Two Plate Deficits - 190X5X6
Lat Pull Downs - 140X4X15
Lilly Shrugs - 70X4X15
Front Squats - 95X5X12
Crunches - 4X25
Planks - 0X0
Bench:
Comp Grip - 100X5X3
Close Grip - 110X2X3 110X2X2
Bench 1" Pause for 2 - 95X2 80X3 65X4
DB curls - 40X3X15
Tricep Pushdowns - 40X4X20
Lilly Shrugs - 70X3X12
Crunches - 4X25
Squats:
Comp Stance - 350X2X8 315X8
That's all, called it a night. I couldn't walk hardly, about threw up three times, and was dizzy as hell.
I messed up and forgot to lower my percentages off of 90/90% rather than my 100% (on the lifts, bench killed me and squats too). I REALLY hate I screwed that up and couldn't continue. Squats are my most favorite lift and I never miss doing them.. expect for that night. As of today, my hamstrings are still sore. The second set of 350X8, my hamstrings felt like they were pulled. Not in the sense of pulling a muscle but, stretched and it let me know. Still grinder them out. I tried going to 315 and did 8 reps but, I was done. I couldn't push my legs anymore.
Sorry Brandon for stopping like that but, I felt better to not injure my legs anymore than they felt and plus, I seas "gone". Sorry brother, will not happen again.
BBing:
Overheads - 55X3X12
DB curls - 45X3X12
Calf Raises - 180X3X15
Bent DB rows - 80X3X12
Tricep Pushdown: 45X3X12
Shrugs: 100X3X12
Cruches: 4X25
No editing in this video. So pissed off at myself, just threw it together. I talked with Brandon and stated that I will be only recording my last work set of each lift(s). That way my workouts will go from 3/3.5 hours to 2.5/3 (or less) hours.
Please be sure to fast forward through it too.
http://www.youtube.com/watch?v=FMZaSDLJ6lg
nice work man, you are def crushing it and going to hit that goal of yours.
SquatPressPull
03-26-14, 3:18 pm
nice work man, you are def crushing it and going to hit that goal of yours.
Thank you brother. I still feel like an idiot for not getting my squats in. I know it's only one workout but, it still bothers me.
I won't miss another for sure.. squats will be what (I hope) gets me past the 1000 total. Of course, the bench needs to catch up too. It will help tremendously, even with the little weight I can bench.
SquatPressPull
03-31-14, 12:02 pm
Failed again essentially.
I'm really "paranoid" about injuries, especially with my squats. Maybe I pussed out but, I'd rather error on the safe side.
A muscle in my right butt cheek "pulled/stretched" or whatever and it was on my first set of heavy squats. I was able to push through the second set and then in the third set, first rep, it hurt so much but, I went ahead pushed through it and then stopped the workout.
Sorry again Brandon, I'll get better.
http://youtu.be/hBp7eb2jWRc
Nice work either way, I am sure you didn't disappoint anyone. Just make up for it next time.
SquatPressPull
03-31-14, 4:26 pm
Nice work either way, I am sure you didn't disappoint anyone. Just make up for it next time.
Thank you, tt sucks but, it's over and done. I'll worry with this week and get the work in.
Mock meet in 6 weeks, I think I'm going to only send them to Brandon. I want my third meet to be a helluva PR (total), so I'm going to bust my ass (as much as I can) and get some really good numbers up. Two cycles of Kingpin? It'd be my own fault if I don't.
SquatPressPull
04-02-14, 9:57 am
Looking to hit these numbers after this first cycle:
525+
140+
320+
After my last meet, my squats felt like I had another 10/15lbs in me. So, I feel 525 is reasonable to hit for squats. 140 for the bench seems doable... it's only a 5lbs gain and I know I'll have to work for it. I'm really concentrating on finding my groove/form and be able to hit that spot each time for maximum force. As for the deadlift, I feel I have an easy 10lbs plus in me. Well, my grip. I can easily do 325 (or more) with a strap, so the limiting factor is my grip. I pulled 315 off the ground in training and it tilted and I dropped it. Had I known that the 310 was going to go up so straight, I would've tried for 320. Maybe I got greedy in a reverse way and wanted the meet total PR. So, I jumped up the 5lbs to beat my then meet lift of 308.
So I feel very comfortable in meeting these goals with this cycle, even with my dumb ass missing a few or failing a few of the workouts.
Second cycle will be fun. I have a meet July 26th and I will try to use wraps at it. I have a buddy that's been studying (videos) on how to wrap knees so, hopefully he will get it and I can get used to it.
SquatPressPull
04-16-14, 10:34 am
A little late, by a good week but, here we go:
https://www.youtube.com/watch?v=12Iwi_cFNRA
My right hip/ass cheek muscle is giving me fits. I couldn't complete all of the squats.
SquatPressPull
04-18-14, 11:08 am
Week 5 was hectic. Things came up that I couldn't hold off to go lift so, I moved everything a day or so forward. Also swapped BBing and Squat day. Bad idea... Now I'm swapping deadlift and bench in Week 6 because my legs are still sore from Week 5 squats.
No video either. I decided that I'm going to only record the last sets of work sets in Week 1,3,5,6,9 in the future cycles. None on this week though.
Week 5:
Explosive Deadlift:
1" deficit 200X6X2
Snatch grip but, comp stance:
4" block 210X4X8
4" Deficit pulls:
200X4X5
DB Rows:
85X4X10
Barbell Shrugs (DB):
120X3X12
Pause Squat:
135X5X5
Crunches:
4X20
Planks:
2X:30
Heavy Bench:
Comp grip:
100X3X3
105X1
110X1
Close grip:
95X3X4
Bench Paused 1":
95X4X4
Standing DB curls:
45X2X15
40X1X15
Tricep Pushdown (cable machine):
45X4X20
Lat Pulldowns:
160X4X12
Incline DB:
45X3X12
Crunches:
4X25
Rep Squats:
Comp stance:
340X3X5
Wide Stance:
360X4X2
Pause squats:
315X4X4 (forgot to pause first set.)
Lat Pulldowns:
160X4X12
DB Shrugs:
120X4X15
Leg Ext:
100X5X12
Crunches:
4X25
Planks:
1X:45
1X:30
BBing:
Overhead:
60X3X12
BB curl (DB):
45X3X12/10
Calf Raises:
180X3X25
Lilly Shrugs:
75X3X15
Lat Pulldowns:
160X3X15
GMs:
90(+-)X3X8 (smith machine)
Leg Curls:
100X3X10
SquatPressPull
04-18-14, 2:46 pm
Explosive Bench:
Comp Grip:
85X4X3
95X3X2
Close Grip:
90X4X5
Bench 1 sec pause:
75X4X8
Seated DB Hammer Curl:
40X3X12
Skull Crushers:
20X4X20
Lat Pulldowns (side grip):
160X4X12
Lilly Shrugs:
75X3X12
Crunches:
3X25
1X19
This night was a good night. I had a buddy from work, workout with me. I got there late but, he went through the first two bench lifts with me. He wants me to set him up a program to help him get stronger. I think I'll start him out light on SS. I told him I'm going to be anal about form and that he needs to eat a lot. He's on the little side. More tall and lanky. I figure he'd be a great candidate to get bigger and stronger. I just need to make sure he eats right. He says he's not scared to gain some fat to get him stronger.
The workout over all was killer. The last two sets of 4X8 really had me pushing to get them up. I had to pause at the top for the last 4/5 reps on each. The Lilly Shrugs are awesome. My back, shoulder, and hand is sore already.
Waiting one more day them deadlifts.
SquatPressPull
04-21-14, 2:08 pm
Didn't work out this weekend. I just enjoyed myself with my 32 family members. Had a birthday lunch at Olive Garden where I ate 3 bowls (the ones they serve everyone with) of salad and one bowl of soup. Pretty good. Then Sunday, huge Easter Lunch.. i enjoyed myself and ate everything. Today has been pretty hard though, I'm trying to keep the weight off but, I'm extremely hungry. I've drank (with coffee) a 1/2 quart of heavy cream, hoping that would keep me full. No...
I'm considering stopping to try to lose the fast and just eat cleaner.. aka.. no carb back loading or anything. Just clean all the time and several meals throughout the day.
Stronglifts 5x5 was awesome, well I did hte madcow version but I assume the beginner one would work as well. A training partner changes everything, that is what constantly pushes me. The fact that he is 5'7" 165lbs and just as strong as me....that def drives you to do better.
SquatPressPull
04-21-14, 8:24 pm
Stronglifts 5x5 was awesome, well I did hte madcow version but I assume the beginner one would work as well. A training partner changes everything, that is what constantly pushes me. The fact that he is 5'7" 165lbs and just as strong as me....that def drives you to do better.
This guy I'm training is quite new and lanky. He has potential but, I'm kinda feeling he may not workout. So I'm going to go easy on him and see how he pans out.
I know I'd like to get several people into powerlifting at the gym or go to a gym that has powerlifters there. (There is one but, they workout in the mornings when I'm on my way to work. Also, the gym closes at 9PM and I can't leave to workout until after 8PM. I'd do a lot better with people to push me. Just like at a meet. I'm not sure I could get that pumped up by myself at the gym.
SomeDayI'llBeXL
04-21-14, 8:26 pm
After watching some of your videos I decided to try and lift like you did tonight at the gym. My respect for your strength and dedication increased a thousand fold. The numbers you post are sick on another level. I'm a 50lbs squatter with two hands but when I attempted it with just 1, 315lbs almost folded me over. I'll be following this thread from here on out. Keep up the great work!
SquatPressPull
04-22-14, 7:37 am
After watching some of your videos I decided to try and lift like you did tonight at the gym. My respect for your strength and dedication increased a thousand fold. The numbers you post are sick on another level. I'm a 50lbs squatter with two hands but when I attempted it with just 1, 315lbs almost folded me over. I'll be following this thread from here on out. Keep up the great work!
Thank you very much. I've watched a few bench specialist at my last meet try it with just a bar and the had a tough time keeping it stable. Just like everyone else, I had to learn to lift the way I do. 3+- years I'm still learning and tweaking my lifts.
I hope to kill some PRs in my mock meet in 4 weeks. I'm on my 6th now and I'll be starting to peak soon. After my squat session this week, I'll need to get Brandon to program my last three weeks.
This guy I'm training is quite new and lanky. He has potential but, I'm kinda feeling he may not workout. So I'm going to go easy on him and see how he pans out.
I know I'd like to get several people into powerlifting at the gym or go to a gym that has powerlifters there. (There is one but, they workout in the mornings when I'm on my way to work. Also, the gym closes at 9PM and I can't leave to workout until after 8PM. I'd do a lot better with people to push me. Just like at a meet. I'm not sure I could get that pumped up by myself at the gym.
I hear ya man, I trained by myself most of the time I lifted. I have been training w/ my current guy for about 3 months and I am getting gains a lot ofaster.
SquatPressPull
04-22-14, 1:31 pm
I hear ya man, I trained by myself most of the time I lifted. I have been training w/ my current guy for about 3 months and I am getting gains a lot ofaster.
That's how I have been. I'm learning to get myself psyched up before lifts at meets. I hope I can do it in my mock meet too. I'm sure I'll have a couple people up there too so, it'll help.
SquatPressPull
05-01-14, 12:04 pm
Week 6 Deadlift:
Comp stance 1" deficit:
210X3X5
Pause Pull 3" deficit:
225X4X3
Deficit Pulls 4" block:
180X8X1
Lat Pull down:
160X4X12
Lilly Shrugs:
85X4X15
Leg Press:
180X40
Crunches:
4X25
Planks:
3X:30
Heavy squats:
Comp Stance:
360X3X3
3885X1
405X1
Pause squats:
315X3X5
315X3
Lunges:
DB
5X12
Crunches:
4X25
Planks:
1X:45
1X:30
This was done a week ago. I've had a lot of extra work to do and didn't really feel like transferring it over to my log. I've been sick and just wore out. I'm working all day, then side work, and by the end of the day... I'm dead tired. Yet, I still take my pre-workout around 8 or 9, then I workout till 10 or 11 and then I'm up for a few more hours. I think with the added volume of the kingpin and running on 4-5 hours a sleep, it's taken a toll on me. So this week, I've taking off and not worked out. It's killing me to not be at the gym. I'm considering getting up at 3:30 or so and workout early AMs. That way I can go to bed early and not be up all night.
I'm sure many of you have been through this too. By no means an excuse but, I needed the rest. Last Saturday, this cold hit me and now I'm feeling better. I need to submit this to Brandon and see what my last three weeks will look like. Come Monday morning, it's work time.
SquatPressPull
05-06-14, 11:15 am
Week 7 - Heavy Deadlifts
Warm up:
BarX2X10 straight legged
95X2X10 conventional
145X5 conventional
190X3 conventional
Work sets:
240X6X2 (85%) - 1" deficit
255X5X2 (90%) - 2 plates
225X5X5 (80%) - 2 plate deficit
After that, a 350lbs deadlift with a strap.
http://youtu.be/z-uG-73WEHM
I felt I could've tried a little harder to lock out but, first day back working out after taking a week or so off from being sick. I didn't want to injure myself.
I finished the rest of the workout with accessory work. Nothing big and exciting.