ChrisLindsay9 Member

Cube: Wave 3 - Squat (Dynamic) Squat 150x3 x2 sets (55%) 155x3 x2 sets 160x2 x3 sets 165x1 x3 sets (60%) DB Step Up (knee high box, w/ 20lb Vest) 40x6 (per leg) x4 sets Good Morning 115x4 x4 sets Glute Ham Raise (off Lat Pulldown) Notes Dynamic Squats feel pretty good. I come up so fast from the hole that the barbell…

Cube: Wave 3 - Bench (Heavy) Bench Press (90%) 165x1 165x3 x5 sets 165x4 Close Grip Bench (84%) 155x2 x2 sets Bench Press w/ Pause 1" off Chest (73%) 135x6 x4 sets (really long pause on last rep of each set) Incline DB Bench 65x6 x3 sets (increase of 5lbs., last rep of last set had some major cheating, butt and lower back…

Cube: Wave 3 - Deadlifts (Reps) Deadlift 275x1 275x8 x3 sets (no belt) Deadlift Block Pull (2 Plates) 305x3 x2 sets (belt) Deficit Deadlift (One Plate) 235x8 x2 sets (no belt) Supported DB Rows 65x8 x3 sets per arm Pull-Ups; 3 sets (with 20lb. Vest) Ab Work

Cube: Wave 2 - Squat (Reps) Squat 195x8 x4 sets (no belt, no wraps) Box Squats 145x3 x3 sets Good Morning 120x4 x3 sets Glute Bridge 175x10 x3 sets Glute Ham Raise (off Lat Pulldown) x11 x7 x5 x4 Ab Work Notes My lower back was feeling a bit tight, so my form wasn't stellar. Did some quasi-good morning'ing my squats in the…

Cube: Wave 2 - Bench (Dynamic) Bench Press 120x3 x8 sets (65%) Close Grip Bench 130x5 x2 sets (72%) Bench Press w/ Pause 1" off Chest 110x8 x3 sets (4-5 second pause on last rep in each set) Wide Hammer Str Machine 2PPSx10 x3 sets Dips (20lb Vest) x16, x12, x10 Ab Work

Cube: Wave 2 - Deadlifts (Heavy) Deadlifts 345x3 x2 sets (95%) (Belt & Chalk) 355x1 x3 sets (97%) (Belt & Chalk) Block Pull (2 Plates) Skipped Deficit Deads (1 Plate) 275x6 x2 sets (75%) (No Belt, No Chalk) Hammer Low Row Machine 75PSx10 x3 sets Hammer High Row Machine 95PSx10 x2 sets Pull-Ups (Vest) Ab Work Notes I'm…

Snow shoveling 30 minutes x 3 times Post Workout Cup of Hot Chocolate

Cube: Wave 2 - Squat (Heavy) Squat 235x3 x2 sets (85%) (belt and wraps) 245x3 x2 sets (89%) (belt and wraps) 255x2 x1 sets (93%) (belt and wraps) Squats w/ 2-3 second Pause at Bottom 190x3 x2 sets (70%) (no belt, no wraps) Glute Bridge 175x12 x3 sets Glute Ham Raise (off Lat Pulldown) x10 x7 x5 Ab Work

Cube: Wave 2 - Bench (Reps) Bench Press 130x12 x3 sets 115x15 Bench Press w/ Pause at Bottom 120x8 x2 sets Incline DB Bench 55x8 x4 sets Tricep Circuit (DB tricep extension, DB Tate press, and DB chest press w/ neutral grip) 20x10/10/10 x3 sets Dips (Bodyweight) Ab Work Notes: My next powerlifting competition will be on…

Cube: Wave 2 - Deadlifts (Dynamic) Deadlift 235x3 x4 sets (no belt, no chalk) - 65% 245x2 x3 sets (no belt, no chalk) - 67% 255x1 x3 sets (no belt, no chalk) - 70% Deadlift Block Pull (2 Plates) 275x5 x2 sets (no belt, no chalk) Deadlift Deficit (1 Plate) 220x8 (no belt, no chalk) 220x10 (no belt, no chalk) T Row Machine…

Friday (Dec. 27th) Cube: Wave 1 - Squat (Dynamic) Squat 155x3 x6 sets 165x2 x3 sets 175x1 x2 sets DB Step Up (knee high box, w/ 20lb Vest) 40x6 (per leg) x4 sets Good Morning 115x4 x4 sets Glute Bridge 170x12 x3 sets Glute Ham Raise (off Lat Pulldown) x10 x8 x5 Ab Work Notes I had a much better time with the dynamic…

Thursday (Dec. 26th) Cube: Wave 2 - Bench (Heavy) Bench Press 165x2 x5 sets Close Grip Bench 155x2 x2 sets Bench Press w/ Pause 1" off Chest 130x4 x3 sets Incline DB Bench 60x6 x3 sets DB Spoon Press 50x6 x3 sets Ab Work NOTES I moved decent amount of weight, but felt pretty sluggish. It was odd that I was able to do…

Cube: Wave 2 - Deadlifts (Reps) Deadlift 135x5 185x5 225x3 235x1 265x8 x3 sets (no belt) Deadlift Block Pull (2 Plates) 285x4 x3 sets (belt) Deficit Deadlift (One Plate) 240x8 x2 sets (no belt) DB Rows w/ Fat Gripz 50x12 x2 sets Pull-Ups; 4 sets (with 20lb. Vest) Ab Work

Cube: Wave 1 - Squat (Reps) Squat 190x8 x4 sets (no belt, no wraps) Box Squats 135x3 x4 sets Good Morning 115x4 x3 sets Glute Bridge 170x12 x3 sets Glute Ham Raise (off Lat Pulldown) x10 x7 x5 Ab Work Notes I missed a couple-few reps (didn't hit depth) throughout my sets. Was planning on doing three sets, but I did a…

Cube: Wave 1 - Bench (Dynamic) Bench Press 120x3 x8 sets Close Grip Bench 130x5 x2 sets Bench Press w/ Pause 1" off Chest 110x8 x3 sets (4-5 second pause on last rep in each set) Wide Hammer Str Machine 2PPSx10 x3 sets Dips (20lb Vest) x15, x11, x9 Band Pulldown Ab Work

Cube: Wave 1 - Deadlifts (Heavy) Deadlifts 315x2 x5 sets Block Pull (2 Plates) 335x4 x2 sets Deficit Deads (1 Plate) 265x6 x2 sets Hammer Low Row Machine 75PS x10 x2 sets Pull-Ups (Vest) Ab Work Lower Back Work

Cube: Wave 1 - Squat (Heavy) Squat 235x3 x5 sets (85%) (belt and wraps) Squats w/ 2-3 second Pause at Bottom 190x4 x2 sets (70%) (no belt, no wraps) Good Morning 115x4 x2 sets Glute Bridge 175x10 x2 sets Glute Ham Raise (off Lat Pulldown) x9 x6 x5 Notes: Shortened session, dropped a third set from my Good Mornings and…

Cube: Wave 1 - Bench (Reps) Bench Press 130x12 x3 sets Bench Press w/ Pause 1" off Chest 120x10 x2 sets Incline DB Bench 55x8 x3 sets Tricep Circuit (DB tricep extension, DB Tate press, and DB chest press w/ neutral grip) 20x10/10/10 x3 sets Dips (Bodyweight) Towel Pullups (grip strength work) Ab Work

Cube: Wave 1 - Deadlifts (Dynamic) Deadlift 240x3 x8 sets (no belt, no chalk) Deadlift Block Pull (2 Plates) 260x8 x2 sets (no belt, chalk on second set) Deadlift Deficit (1 Plate) 220x5 x2 sets (no belt, no chalk) T Row Machine 55x10 x3 sets Pull-Ups (with 20lb. Vest) Ab Work Lower Back Work

Cube: Wave 1 - Squat (Dynamic) Squat 185x3 x5 sets 165x3 x3 sets DB Step Up (knee high box, w/ 20lb Vest) 40x6per leg x4 sets Good Morning 115x4 x3 sets Glute Bridge 170x10 x3 sets Glute Ham Raise (off Lat Pulldown) x8 x6 x5 Ab Work Lower Back Work

Cube: Wave 1 - Bench (Heavy) Bench Press 150x2 x5sets Close-Grip Bench 155x2 x2sets Bench w/ Pause 1" off Chest 130x4 x2sets Incline DB Bench 60x6 x3sets DB Spoon Press 50x6 x3 sets DB Farmer Walks w/ Fat Gripz 80lb each for 9 seconds lol 50lb each for 33 seconds 50lb each for 31 seconds Ab Work Notes: Not a bad workout,…

This is awesome to read. I just did my first powerlifting competition a couple of months ago and loved it. What I did was I went to a couple of powerlifting competitions in my area as a spectator. I'm glad that I did. It allowed me to interact with some of the competitors and judges, most of whom were encouraging me to…

I know it's hard to imagine, but sometimes more exercise helps alleviate soreness/aches. Whether it's light activity or intense activity, but once someone is sufficiently "warmed up" and into a workout, then he or she will often see the symptoms of muscle soreness diminish. It'll come back after you've cooled off, but it…

Thanks for the video link, much appreciated. I plan on giving some feedback as I do it. I'm keeping a training log over in the "Your Training Log" group: http://www.myfitnesspal.com/forums/show/50478-your-training-log

Cube: Wave 1 - Deadlifts (Reps) Deadlift 135x5 185x5 225x3 235x1 260x12 (no belt, no chalk) 260x8 (no belt, no chalk) Deadlift Block Pull (4 Plates) 280x8 x 2sets (belt, no chalk) Deadlift 1" Deficit 240x8 x2 sets (no belt, no chalk) DB Rows w/ Fat Gripz 55x8 x3 sets Pull-Ups (with 15lb. Vest) Ab Work Lower Back Work First…

You can definitely see how your effort and discipline has paid off. You look awesome.

That's great to hear Mark. Hope you find continued success here!

Great job! Wonderful transformation! Thanks for sharing!

Here's a short article about HIIT training that may be of some benefit. http://www.brinkzone.com/training-programs/hiit-training-are-you-really-doing-it/

Deload Overhead Press 75x5 x5 sets Seated DB Press 35x5 x5 sets Plate Front Raise 25x5 x5 sets Dips BWx10 x 5 sets Incline Situps BWx15x3 sets