Killn' The Cube: My powerlifting venture begins
- 07-15-2013, 10:49 PM
- 07-16-2013, 12:22 AM
- 07-16-2013, 12:42 AM
07-16-2013, 12:44 AM
PR is a PR, small gain is a small gain. I will take my 315x4 deep as hell to the bank over 405x1 half ass depth. I have already added probably 30-40 pounds to my legit squat since actually hitting real depth.
07-16-2013, 03:34 AM
07-16-2013, 04:05 PM
Yeah for sure, if it's not parallel it doesn't count. I'm in the same boat, since achieving proper depth my squat has steadily improved.Originally Posted by CountryLiftin
07-16-2013, 04:07 PM
I understand where you're coming from. I'm pretty hard on myself. I'm happy it's improving, not nearly satisfied though.Originally Posted by herderdude
07-16-2013, 04:17 PM
Cat-back lat pull down
Incline DB reverse fly
Standing DB curl
Calves because I didn't do them yesterday
Really need to work on my upper back. I need a good shelf for low bar eventually. Fast paced workout, in and out in an hour.
07-17-2013, 12:14 PM
Week 2: Day 2- RE Bench
Bench: 8x1- 245
Right from the get go I could tell that it wasn't going to be a great day for me. Back is still tight, which made it hard to get a solid arch. Legs are also destroyed. Since I wasn't feeling my strongest I really focused on form and a solid pause.
Pause bench w/ chains (closer grip than norm)
2 60# chains+20x5x4 (5 sec pause)
Neutral grip DB bench: 15x3- 55's
Cable fly: 24x3- 50
I did 8 at the top, 8 at shoulder height, and 8 at the bottom.
DB standing MP: 8x3- 55's
Decent workout, not my best. I contribute it to lack of efficient calories yesterday and the fact my lower body is beat. Glad I decided to tidy up my form instead of trying to use weights too heavy for proper pauses. I need to foam roll a lot more. It's the hardest thing for me to get motivated to do.
07-17-2013, 12:35 PM
I feel ya man. If I don't eat good and big the day of and day before I lift it kills me.
07-17-2013, 12:58 PM
Good sesh! I can sympathize with the not getting motivated for mobility work. Once you start getting looser and feeling better (and moving more weight) mobility work comes to you. Some people have lumbar pillows in their car, I have a lax ball for my lumbar (glutes and hams, mostly). Works every time.
07-17-2013, 02:49 PM
For sure. I usually train fasted because I can't eat anything within an hr before a workout. I could get up earlier, but I like to sleep too much.Originally Posted by CountryLiftin
07-17-2013, 02:53 PM
Thanks brother. I usually try to foam roll 5 times a week, but been slacking. Quads need a thorough foam roll session, I can't remember a time they've been more sore.Originally Posted by herderdude
07-17-2013, 08:37 PM
Got my body fat measured at work today. 16.9% @ 210. Not bad considering I've been eating like a pregnant woman. Goal: get to 220 and then slowly cut down to 205.
07-17-2013, 11:05 PM
I never realized you were 210. Nice man. 16 isn't bad.
07-18-2013, 12:15 AM
Yeah, I've put on 5lbs since starting the cube. All in my legs and back thickness. Pretty solid pounds as well, I've added some fat but not much. I'm lucky in the fact I can add and drop pretty quick.Originally Posted by CountryLiftin
My goal for spring is to be 205 at 12% and retard strong.
07-19-2013, 12:43 PM
Week 2: Day 3- Explosive Deadlifts
Deadlift: 3x8- 275
Really focused on getting my hips down, chest up, and getting my hips through. Speed was right where I wanted it.
Reverse band Deadlift: 5x3- 405
Toe's elevated RDL: 8x4- 185
First time doing these w/ toes elevated. Could tell a difference in the hammys.
Single leg leg press: 15x3- 100
Cable pull-through: 15x3- 80
Solid workout. My body has been pretty beat up all week, so I didn't go too heavy on anything and focused on compound movements w/ good form. There was a female physique girl in there posing in a g string w/ a perfect a$$. Talk about a distraction.
07-20-2013, 12:28 PM
Week 2: Day 4- Body day
Seated BB MP: 6x4- 155
I've hit a wall with my presses. I need to figure out my next move.
CG bench w/ pause: 12x3- 135
DB lateral raise: 15x3- 20's
Cable row: 8x3- 120
Reverse pec deck: 20x3- 100
Banded curl: 8x3- 50+ average EFS band
Quick, light, face paced workout. Not much to comment on except I need to improve my OH press.
07-20-2013, 12:39 PM
On another note, a kid from my old boxing gym just got his 11th win as a pro on showtime last night. He is now 11-0 w/ 9 ko's. He trains with Floyd Mayweather and will be a title holder one day.
I use to love sparring him. Not that I won any lol.
07-20-2013, 02:10 PM
I gotta try these reverse band deads at the end of a lighter day.
Solid freaking workouts man. I see you put the plate in the right place on SLDL lol. I failed that some how.
Awesome about the friend. Stay in touch with that guy!
"Jackie Treehorn treats objects like woman man."
07-20-2013, 02:31 PM
Thanks brother. I love the reverse band set up. I think there a lot better than rack pulls. Rack pulls put me in a weird leverage position.
I def try to keep in touch with those guys. There's 3 guys out of my gym training out in Las Vegas w/ Floyd's camp. All are beasts and will be in title contention one day. I miss that place a lot. I don't know if you follow boxing, but his name is Chris Pearson.
07-22-2013, 12:23 PM
Week 3: Day 1- RE Squats
Squats: 8x1- 275
I thought my legs felt good this morning until I got under the bar. Then I felt a deep ache in my IT band. I've never felt anything like this before. Maybe it's from narrowing my stance, but it really put a damper on my squats. I was planning on going for 305x8, but my legs hurt so bad I decided to go easy and not beat a dead horse.
Lying hamstring curl: 12x3- 110
High leg press: 20x3- 200
Reverse hyper: 20x3- BW
This workout only lasted 50 min. Damn my legs hurt still lol. I planned on doing a lot more, but legs weren't cooperating. I would have certainly done more if I thought it would be beneficial. Work ethic is not a problem of mine. Oh well, I'm setting myself up for a great workout next week.
07-22-2013, 12:25 PM
So what's up with the IT band? Aching like its sore?
07-22-2013, 12:31 PM
Yeah. It's a really deep ache. To the point where it's painful to just squat my BW. I couldn't feel it until I started squatting, then it came on strong. I did a pretty thorough foam roll session on it after my workout. Hurt like hell, so hopefully it did something.Originally Posted by Sean1332
07-22-2013, 12:35 PM
I think it's from the 4 sets of 10 sec pause squats, coupled with narrowing my stance. My quads were more sore than ever in my life. I couldn't walk right until yesterday lol.
Edit: I'm going to try and roll it on a baseball for the first time. I might get a video of me crying while doing it .
07-22-2013, 10:26 PM
Once my hip was out and that was keeping my glute med and psoas from firing, I felt a strong pain similar to what you were describing.
07-22-2013, 10:42 PM
Eek that doesn't sound good. I'm hoping it heals soon through some mobility work. How did you get your hip back in?Originally Posted by aceroni
07-22-2013, 11:27 PM
Palm on onee knee and push up against it, hand behind the other knee and push down against it. Switch sides 3-4 times 5 second hold each time, then squeeze a med ball or something between your knees. You'll feel it set.
07-22-2013, 11:39 PM
07-23-2013, 12:08 AM
Thanks fella's. I'll give these a try in the morning. My hip feels absolutely fine. I don't know if I would necessarily feel it in my hip if it is out of place though.
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