Killn' The Cube: My powerlifting venture begins

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  1. Quote Originally Posted by herderdude View Post
    For my two cents on this, I don't pause on my work sets ever, but I do for supplemental benching. I have always used the Westside style of dynamic benching, too. I think the big thing is it teaches fast reversal and applying all of the force immediately, and I think it's up to the individual.
    I don't either. I just think for the explosive reps you would get more benefit from a very short pause and holding the tension. More than a touch. You are right about the applying of the force for sure. I think the pause and explosion would build more functional strength to carry over to a 1RM when you need that explosive strength to start the rep.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023


  2. Quote Originally Posted by CountryLiftin View Post
    I don't either. I just think for the explosive reps you would get more benefit from a very short pause and holding the tension. More than a touch. You are right about the applying of the force for sure. I think the pause and explosion would build more functional strength to carry over to a 1RM when you need that explosive strength to start the rep.
    If I recall, Louie does the ballistic style for neural programming to hammer down as soon as you hear the press command. I only read it once, though.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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  3. Week 9: Day 3- Heavy DL


    Deadlift: 1x3
    405x1
    455x1
    495x1

    All day yesterday I was thinking about how I wanted to hit 495 today to give me a confidence boost going into max outs. I was nowhere near 100%. My glutes and hips are still sore and I had to lift today a day earlier in my regimen than usual. My partner was also missing reps he would usually hit. I got 495, but I got some things I want to work on form wise. Still extremely happy I got it under the circumstances.

    Snatch grip DL: 8x2- 275

    Cat back lat pull: heavy elitefts band
    x25
    x20
    x12 (3 sec squeeze)

    Smith shrugs: 20x2- 255

    Video for DL is uploading. Might take a year because I don't have Internet connection at the moment. Waiting on them to come fix it.

  4. Uploaded.

    http://youtu.be/x5SYyhHAic4

    Two big things I saw; I should have pulled my chest up harder, which would have subsequently dropped my hips lower, and I should have kept a neutral head position.

    My sets leading to 495 were much more efficient. I think I tried to psych myself up too much because I didn't want to miss it. Therefore, I lost my cues and was running on my old erroneous patterns. I will use this as a learning experience for max outs next week.

  5. Definitely at least attempt to start with your hips lower, with your weight back more, and your back flatter. Fix that stuff up and you should be able to rip 500 off the floor like cake.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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  6. Everything he said.

    Your shoulders are in front of the bar before you start the lift.

    Your hips are quite high and you lose a lot of leg drive

  7. All that^

    Drive those hips hard to lockout as well. Good job. That's a pretty lookin 5 wheels.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  8. Thanks fellas, I could tell from the initial pull everything didn't feel right. Barely any leg drive, and bad leverage position. I think my hips being so sore made it extra hard to lock out. The sets leading IMO were a lot better. Certainly felt better at least. I will start videoing them as well.

    Anyway, today concluded my first cube run. Really enjoyed it and I know I'm stronger than I was 9 weeks ago. I'll be laying low, doing some mobility work, LISS cardio, and abs until Wed or Thurs. Leaning towards Thurs as of now. I'm hell bent on achieving some new pr's. We will see.

    Edit: I know my squat and DL are stronger. Bench however is up in the air.

  9. So this next week is your mock meet?
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  10. lift big!
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  11. Quote Originally Posted by CountryLiftin
    So this next week is your mock meet?
    Yes sir. Going to be different doing the big 3 in the same day.

  12. Get some brother.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  13. I don't know if any of you are familiar with Larry Pacifico, but I just found out his gym is located 10 miles from my house. The guy won 9 straight powerlifting championships and set 54 world records. Seriously considering training there on occasions. It's an independent gym, but you can pay 8 dollars to train there each day.

    Edit: Larry's son Jimmy who is 24, just competed and had a 2400lb total at 219#. Lol.

  14. Just read through the whole log; I admire the feedback and dialogue it generates and how you all contribute to one another's progress, and of course the work you are putting in!

    I wanted to ask, what made you interested in powerlifting and opt for The Cube as your training platform?

  15. Quote Originally Posted by SPLocal View Post
    Just read through the whole log; I admire the feedback and dialogue it generates and how you all contribute to one another's progress, and of course the work you are putting in!

    I wanted to ask, what made you interested in powerlifting and opt for The Cube as your training platform?
    Sean and herder.

  16. Quote Originally Posted by SPLocal View Post
    Just read through the whole log; I admire the feedback and dialogue it generates and how you all contribute to one another's progress, and of course the work you are putting in!

    I wanted to ask, what made you interested in powerlifting and opt for The Cube as your training platform?
    Herder and I both started the Cube around the same time. Us and Swanson both recommended the Cube to him. We all help each other out
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  17. I just dropped a line in Sean's log as well; I'm interested to hear what he has to say (or what any of you have to say, for that matter).

    In the near future I will be able to train in a more specialized bodybuilding/powerlifting gym, and with the resource/knowledge base that lies therein I hope to pursue something competitive with my training. Whether it will be bodybuilding or raw powerlifting, I've yet to decide.

  18. Quote Originally Posted by SPLocal
    Just read through the whole log; I admire the feedback and dialogue it generates and how you all contribute to one another's progress, and of course the work you are putting in!

    I wanted to ask, what made you interested in powerlifting and opt for The Cube as your training platform?
    I agree, there's really a lot of good dudes around this part of the site. Everyone pulls for each other and gives great feedback. Like I said before, the best thing I have done is post videos for these guys to critique.

    I got into The Cube after posting a thread about powerlifting routines. I knew I wanted to compete in some aspect because I love training and have been competing my whole life. Also I knew for me, training for a competition would bring about a new dynamic which would force myself to push harder. I want to compete raw, so The Cube was a logical choice. It's been treating me well and I will continue using it.

  19. Quote Originally Posted by jimbuick

    Sean and herder.
    This. Rodja also mentioned it in my prior thread.

  20. Quote Originally Posted by CincyKiller45 View Post
    I agree, there's really a lot of good dudes around this part of the site. Everyone pulls for each other and gives great feedback. Like I said before, the best thing I have done is post videos for these guys to critique.

    I got into The Cube after posting a thread about powerlifting routines. I knew I wanted to compete in some aspect because I love training and have been competing my whole life. Also I knew for me, training for a competition would bring about a new dynamic which would force myself to push harder. I want to compete raw, so The Cube was a logical choice. It's been treating me well and I will continue using it.
    Thanks for the feedback; I've been getting the urge to compete in one way or another with my training lately, as it gives you something to hold in mind as you train. Concurrently I'd imagine the rigors of prep and competition would expand the impact of one's training on personal development and discipline applicable both inside and outside of the gym. If I do enter PL'ing, it will certainly be raw so I will be keeping an eye on the log, keep up the good work!

  21. This whole not lifting/deload thing blows. I need to pick up something heavy before I go nuts.

  22. Quote Originally Posted by CincyKiller45 View Post
    This whole not lifting/deload thing blows. I need to pick up something heavy before I go nuts.
    Try to stay relaxed and not get all amped up

  23. Quote Originally Posted by aceroni

    Try to stay relaxed and not get all amped up
    I know, lol. Longest break I've taken in 2 years is 3 days. I'm not accustom to free time on weekdays.

  24. Quote Originally Posted by CincyKiller45 View Post

    I know, lol. Longest break I've taken in 2 years is 3 days. I'm not accustom to free time on weekdays.
    Screw LISS. Don't do too much this week. Get some sprints in.

    Week before my meet, I just went to the gym and went through the motions in order of lifts. 225 squat, 135 bench, 225 dead. Just a set or two each. Then lots of mobility work.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  25. Quote Originally Posted by Sean1332

    Screw LISS. Don't do too much this week. Get some sprints in.

    Week before my meet, I just went to the gym and went through the motions in order of lifts. 225 squat, 135 bench, 225 dead. Just a set or two each. Then lots of mobility work.
    eek. Too late for sprints now, I believe. Maxing Thursday. You think I'd be ok doing 185/135/225 tmrw, considering I max 2 days after?
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