Killn' The Cube: My powerlifting venture begins

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    Interested to see how the Cube works for you...

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    Quote Originally Posted by herderdude

    I was doing pause squats every squat day, one time I tried them on a dynamic day with nobody to count . . . After reviewing the tape, I didn't actually pause. You gotta attack the hole, it's where 99% of raw squats are lost. Chill at good depth, but not resting on your calves, and then return.
    Nice, nice. I'm going to start incorporating them ASAP.
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    Quote Originally Posted by jem6702
    Interested to see how the Cube works for you...
    Thanks man. Been loving it so far. Every workout is different and challenging.
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    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.
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    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.
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    Quote Originally Posted by CincyKiller45 View Post
    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.
    I'll tell you this; film every session possible. You want to establish absolute, unimpeachable form consistency regardless of the reps/weight. If you have a rep day breakdown, but you filmed it, it's going to help you immensely. Hell, I review my last set prior to my next.

    Cube is awesome.
    Don't worry, man, someday I'ma be nobody too.
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    Any idea why it keeps saying it can't publish my video on youtube?
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    It could be video size. iPhone?
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    Yeah. The videos only 20 sec tops.
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    I have to upload directly from the photo app, I transfer from iMovie to the camera roll.
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    Quote Originally Posted by Sean1332 View Post
    I have to upload directly from the photo app, I transfer from iMovie to the camera roll.
    This is what I do, in 520 or whatever the option is. Then it takes about 3 min to upload to YouTube from there for 3-4 min videos.
    Don't worry, man, someday I'ma be nobody too.
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    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

    http://youtu.be/2BTQSlB9PfI
    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?
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    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.
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    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.
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    Quote Originally Posted by CincyKiller45 View Post
    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.
    No doubt you will.

    I kind of like the explosive days now; I had never used them either, and with the Cube I think they're kind of fun.
    Don't worry, man, someday I'ma be nobody too.
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    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.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by CincyKiller45 View Post
    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

    http://youtu.be/2BTQSlB9PfI
    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?
    Quote Originally Posted by herderdude View Post
    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.
    The only thing that stands out to me is that you're not driving your heels to get the bar off your chest. Use more leg drive and your bar will move faster than you thought possible
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    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#.
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    Quote Originally Posted by CincyKiller45 View Post
    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#.
    Honestly I think you'll be surprised. It's easier for me to stay tight in the 375+ range, simply because the weight demands it. I don't think you'll see much change at all.
    Don't worry, man, someday I'ma be nobody too.
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    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.

    http://youtu.be/qGQIRaQMuHs

    That's the first time I've ever heard a noise like that come out of me BTW.
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    Quote Originally Posted by CincyKiller45 View Post
    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.

    http://youtu.be/qGQIRaQMuHs

    That's the first time I've ever heard a noise like that come out of me BTW.
    haha crap dude, get them hips down and you won't make any weird noises!
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    Quote Originally Posted by Sean1332

    haha crap dude, get them hips down and you won't make any weird noises!
    Hahaha. He started the video too late, when the bar was already moving. Obviously my hips shot up too fast.
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    Now, when you guys are saying to drive my heels into the ground and use leg drive, you're not implying lifting my ass up off the bench, correct?
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    Quote Originally Posted by CincyKiller45 View Post
    Now, when you guys are saying to drive my heels into the ground and use leg drive, you're not implying lifting my ass up off the bench, correct?
    Your ass shouldn't fly up.
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    Quote Originally Posted by CincyKiller45 View Post
    Now, when you guys are saying to drive my heels into the ground and use leg drive, you're not implying lifting my ass up off the bench, correct?
    Yeah it's ****ed up and confusing. Drive through your legs. Keep your ass on the bench. If you look at yourself from the side; having your knees positioned slightly below your hips can help. <--coming from the guy who sucks at benching
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    Thanks guys. I bench heavy next week, so ill work on that. Hopefully it will give me some extra power.

    I deadlift heavy tmrw as well. I believe my form has increased exponentially since that stiff legged deadlift bs. It should show.
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    Yeah, you wanna drive your heels into the ground, but push your body toward your head. It sets your weight on your traps. You'll learn how to get it down pretty quickly.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Week 3: Day 3- Deadlift Heavy

    Deadlift: 5x2- 405

    Snatch grip DL: 2x8- 225

    Pull-up: 3x10- BW

    BB shrug: 2x20- 185

    Low cable row: 1x50- 90

    Nothing better to start off your day then heavy deads. Honestly, I think I could have pulled a PR today, but I'm sticking to the program. Brandon might know a smidge more than I.

    Deadlift 3rd set I believe:
    http://youtu.be/B5GUiTI6QoA

    Snatch grip 2nd set:
    http://youtu.be/xlmowBmL-OY

    Looks like my hips might have been shooting up too early again. I need to work on that. Any tips?

    Edit: Stopped taking erase and 3 days later I'm back to 205. Nice. My goal is to get to 215, increase strength, then cut some BF.
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    Better angle:

    http://youtu.be/uVopcWK1fAI


    It's a wonder how I can pull over 5 with this form. I need to pull the slack out, keep hips down, and keep shoulders behind bar.

    At least my deadlift should increase from form improvement alone.
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    Quote Originally Posted by CincyKiller45 View Post
    Better angle:

    http://youtu.be/uVopcWK1fAI

    It's a wonder how I can pull over 5 with this form. I need to pull the slack out, keep hips down, and keep shoulders behind bar.

    At least my deadlift should increase from form improvement alone.
    I have the pinnacle of solutions. One adjustment that will take care of slack, hips down, and shoulders back. Watch Brandon Lilly deadlift. Note the setup. He reaches down to the bar and then sits back. All at the same time the slack will come out, your hips will come down, and your shoulders will be behind the bar.

    Like this:

    http://m.youtube.com/watch?v=yLLh3aoAR4Y

    I started doing it that way and it works like a charm.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude

    I have the pinnacle of solutions. One adjustment that will take care of slack, hips down, and shoulders back. Watch Brandon Lilly deadlift. Note the setup. He reaches down to the bar and then sits back. All at the same time the slack will come out, your hips will come down, and your shoulders will be behind the bar.

    Like this:

    http://m.youtube.com/watch?v=yLLh3aoAR4Y

    I started doing it that way and it works like a charm.
    Hell yeah, that should suit me well. Thanks man.
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    Quote Originally Posted by herderdude

    I have the pinnacle of solutions. One adjustment that will take care of slack, hips down, and shoulders back. Watch Brandon Lilly deadlift. Note the setup. He reaches down to the bar and then sits back. All at the same time the slack will come out, your hips will come down, and your shoulders will be behind the bar.

    Like this:

    http://m.youtube.com/watch?v=yLLh3aoAR4Y

    I started doing it that way and it works like a charm.
    Hell yeah, that should suit me well. Thanks man. I just wanna pull 600 dammit.
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    Week 3: Day 4- Accessory Day

    Klokov press: 3x8- 85
    DB Side Lateral raise: 3x12- 25
    EZ bar curl: 3x15- 40+band
    Tate Press: 3x8- 40 (slow eccentric)
    CG med ball push up: 3x10- BW
    Meadows row- 3x8- 70x2 80x1

    This concludes the first 3 week wave of the cube. My thoughts thus far; I can definitely tell my lower body strength and lower back strength increasing. The workouts are challenging and different every workout, which is nice.

    The addition of foam rolling has already helped significantly as well. I am recovering faster and staying looser. I'm going to really focus on increasing cals. My goal is to be 210 week 10. I think it is manageable.

    I will be running the next 3 week wave a bit differently. I will be adding more band resistance and pause reps. Even though band resistance might not translate to RAW PL'ing, I bought the bands, so I'm going to use them. It also will bring a new dynamic to my sets and they are fun to use.

    Also, I'm not a fan of the klokov press. I could feel slight pain in my shoulder while I was performing them. Not worth potentially doing damage, so I will be sticking to OH press and the push press.
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    I think bands &amp; chains can translate to raw stuff, but one has to program their use correctly. IMHO it's really not much different than the Sling Shot; bottom bands are great for helping to develop speed coming out of the bottom of the lift, top bands allow for hyper-maximal loads (&gt;100% 1RM) and help accommodate one to HEAVY weights.

    It's all in the programming-but I say absolutely I they're a good choice. Accommodating resistance is a useful tool.
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by CincyKiller45 View Post
    Week 3: Day 4- Accessory Day

    Klokov press: 3x8- 85
    DB Side Lateral raise: 3x12- 25
    EZ bar curl: 3x15- 40+band
    Tate Press: 3x8- 40 (slow eccentric)
    CG med ball push up: 3x10- BW
    Meadows row- 3x8- 70x2 80x1

    This concludes the first 3 week wave of the cube. My thoughts thus far; I can definitely tell my lower body strength and lower back strength increasing. The workouts are challenging and different every workout, which is nice.

    The addition of foam rolling has already helped significantly as well. I am recovering faster and staying looser. I'm going to really focus on increasing cals. My goal is to be 210 week 10. I think it is manageable.

    I will be running the next 3 week wave a bit differently. I will be adding more band resistance and pause reps. Even though band resistance might not translate to RAW PL'ing, I bought the bands, so I'm going to use them. It also will bring a new dynamic to my sets and they are fun to use.

    Also, I'm not a fan of the klokov press. I could feel slight pain in my shoulder while I was performing them. Not worth potentially doing damage, so I will be sticking to OH press and the push press.
    What is klokov press?

    Quote Originally Posted by Swanson52 View Post
    I think bands & chains can translate to raw stuff, but one has to program their use correctly. IMHO it's really not much different than the Sling Shot; bottom bands are great for helping to develop speed coming out of the bottom of the lift, top bands allow for hyper-maximal loads (>100% 1RM) and help accommodate one to HEAVY weights.

    It's all in the programming-but I say absolutely I they're a good choice. Accommodating resistance is a useful tool.
    I agree, bands and chains are great tools for getting stronger, for both raw and equipped lifters.

    You need to be careful and not over do them or you'll really get burned out.

    I once did a seven week wave of bands and chains, increasing tension each week.

    I got really strong but it really took it's toll on me and fried me.
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    Quote Originally Posted by aceroni View Post

    What is klokov press?
    http://youtu.be/RLPxwuGUZBY

    It's just a pressing movement that Lilly advocates in his book. It's nothing special, but it's different.
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    So much cube....
    Body Performance Solutions Representative

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  38. Diamond Member
    Sean1332's Avatar
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    Quote Originally Posted by jimbuick View Post
    So much cube....
    You can Cube if you want Jim.

    I know you want to.
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  39. Board Supporter
    jimbuick's Avatar
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    Quote Originally Posted by Sean1332 View Post

    You can Cube if you want Jim.

    I know you want to.
    Lol I still need to read it...

    I'm such a bum.
    Body Performance Solutions Representative

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    CincyKiller45's Avatar
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    Quote Originally Posted by jimbuick
    So much cube....
    You can never get too much cubin'.
  

  
 

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