Killn' The Cube: My powerlifting venture begins
- 05-11-2013, 01:17 AM
- 05-11-2013, 02:01 AM
- 05-11-2013, 02:08 AM
05-12-2013, 12:24 PM
Week 2: Day 4- Accessory
Standing BB military: 4x8- 135
Tate Press: 3x12- 35's
EZ bar curl w/ band: 3x12- 30+band
Pull-ups: 4x10- BW
TRX face-pulls: 3x12- BW
DB Hammer curl: 3x8- 45's
Nothing too heavy today. Just a little something to get the blood flowing. I was in and out in about 50 min. Looking forward to squat day tmrw! I feel like the handshake with Tate should add another 50lbs to my squat automatically.
05-13-2013, 12:59 PM
Week 3: Day 1- Squat Reps
Squat: 1x8- 275
Wide Stance GM: 3x8- 155
Walking lunges: 3x15- 90
Olympic squat: 1x50- 135
Squat felt really good. Kept my upper back tight, arched my back, and spread the floor with my knees. Only problem Is I can tell my hips are tight. Other than that they went really well; certainly could have done more weight, but I'm sticking to the program.
Walking lunges were brutal. Especially before that marathon of squats. I had the mindset that either I was going to get all 50 reps, or I was going to pass out trying. Luckily, 50
came before unconsciousness.
Come week 10, I have no doubt I will have a huge PR on squats.
05-13-2013, 08:49 PM
05-13-2013, 08:55 PM
05-13-2013, 08:58 PM
05-13-2013, 09:18 PM
Yeah I've seen it, I envy his squat lol. Makes huge weight look like nothing. I know my deadlift will always be ahead of my squat, but I def can close the gap. Form correction plus the cube will pay dividends.Originally Posted by herderdude
Is it cool to do pause squats on dynamic/explosive days? I'm not sure if it would make a difference. The hole kills me. I squatted 455 on a box 3' above parallel 6 times, but getting out of the hole is a ***ch.
05-13-2013, 09:21 PM
05-13-2013, 11:22 PM
05-14-2013, 02:15 PM
05-14-2013, 02:16 PM
Thanks man. Been loving it so far. Every workout is different and challenging.Originally Posted by jem6702
05-14-2013, 02:29 PM
Heading to the gym soon for a lil LISS cardio, foam rolling, stretching, and abs.
Works got me burning too many cals. Woke up at 199. Very frustrating. Also could be the erase drying me out.
05-14-2013, 10:46 PM
Nice. I can post vids now. Going to get a video of me deadlifting Friday to see where you guys think I need improvement.
Edit: Hell maybe even tmrw. It's only explosive bench, but I'm sure you guys can point something out.
05-15-2013, 11:41 AM
Cube is awesome.
Don't worry, man, someday I'ma be nobody too.
05-15-2013, 12:23 PM
05-15-2013, 12:27 PM
It could be video size. iPhone?
05-15-2013, 12:29 PM
05-15-2013, 12:30 PM
I have to upload directly from the photo app, I transfer from iMovie to the camera roll.
05-15-2013, 01:27 PM
05-15-2013, 02:19 PM
3 hours later, I think I've got it figured out.
Week 3: Day 2- explosive bench
Bench: 8x3- 205
Incline DB: 3x15- 70
V-bar press downs: 1x100- 60
Standing DB military: 3x10 50
Pec Dec: 3x15- 140
After watching I saw that I didn't hold my air. I tried to get the video on one of my last sets, where i thought form would somewhat breakdown. Otherwise, this session felt great. Tri's were sauced.
Note: you guys see anything erroneous?
05-15-2013, 02:32 PM
Form looked good. My only critique would be bar speed. Explosive bench, brotha...explode that weight off your chest. I might overemphasize it when I bench, but I really like to see explosive reps on E day.
Also...turn the phone sideways!
Don't worry, man, someday I'ma be nobody too.
05-15-2013, 02:36 PM
Yeah, looked slow to me as well. First 6 sets felt faster. Also, just started this explosive training stuff and actually pausing on the chest. I'll get better at it.
I'll inform my lifting partner about the sideways view. Lol.
05-15-2013, 02:45 PM
05-15-2013, 03:31 PM
Yeah, man. Form looked tight, just get faster. Apply 400lbs of force to that 200lb barbell. And keep your air until you lock it out, like you already noticed. Also, your feet might have been a little far back. Your shins were almost parallel to the floor. Make sure you're pushing through your heels the whole time.
05-15-2013, 07:30 PM
05-15-2013, 10:08 PM
Thanks for the advice fellas. Def going to work on keeping my air, driving through my heels, and moving the bar faster.
I've never video'd myself some I'm curious how my form will change when I get over 300#.
05-15-2013, 10:24 PM
05-15-2013, 10:28 PM
Damn. My lifting partner, I guess got a video of me pulling 495 a while back. Looks bad ha. I pretty much SL deadlifted that shiet.
That's the first time I've ever heard a noise like that come out of me BTW.
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