Killn' The Cube: My powerlifting venture begins
- 05-15-2013, 10:30 PM
- 05-15-2013, 10:31 PM
Originally Posted by Sean1332
- 05-16-2013, 06:16 PM
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?
05-16-2013, 07:15 PM
05-16-2013, 08:43 PM
05-16-2013, 09:10 PM
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.
05-17-2013, 07:53 AM
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.
05-17-2013, 12:46 PM
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:
Snatch grip 2nd set:
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.
05-17-2013, 03:08 PM
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.
05-17-2013, 05:30 PM
I started doing it that way and it works like a charm.
05-17-2013, 09:48 PM
05-17-2013, 09:49 PM
Hell yeah, that should suit me well. Thanks man. I just wanna pull 600 dammit.Originally Posted by herderdude
05-19-2013, 12:31 PM
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.
05-19-2013, 12:44 PM
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.
Don't worry, man, someday I'ma be nobody too.
05-19-2013, 04:31 PM
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.
05-19-2013, 04:35 PM
05-19-2013, 05:42 PM
05-19-2013, 05:51 PM
05-19-2013, 06:03 PM
05-19-2013, 06:20 PM
05-20-2013, 01:18 PM
Week 4: Day 1- Explosive squats
Pause squat: 6x2- 225
Front squat: 1x2- 225
Olympic squat w/ Bands: 185x2, 205x1
Leg press: 3x15- 250
Reverse Hyper: 3x20- BW
Cable pull-through: 3x15- 80
I need to be more explosive. I like pause squats tho, seems like they will help me get comfortable in the hole. Nothing too heavy was lifted today, but the volume of all the warm up and working sets was taxing. I can definitely tell my legs are getting stronger.
05-20-2013, 01:45 PM
05-20-2013, 02:49 PM
Thanks brother. Any tips on how to keep chest out better? I tried to pinch my shoulders back, but it still caved in. I have reps where they feel flawless and powerful, and some where my chest caves. I can't pin point where the issue derives.
05-20-2013, 03:58 PM
05-20-2013, 05:02 PM
Thanks, I squat again Friday, so I'll give that a go. Once I figure out how to stay upright and comfortable coming out of the hole I think my squat will skyrocket.Originally Posted by herderdude
Note: I can't squat low bar. I've tried, but every time I get over 135 on the bar I can't keep the damn thing in place and it feels like I'm holding the weight in my hands which kills my shoulders.
05-22-2013, 02:20 AM
Start doing wall squats. Facing the wall, Put feet against wall and chest against wall. Squat by pushing your hips back as hard as possible, keeping your chest against the wall.
Also, you need to fix that butt wink.
Start doing body weight box squats. Find a box an inch above parallel, and again, push your hips back as hard as possible, knees out, spread the floor with your feet.
05-22-2013, 11:59 AM
Cool, I'll try the wall squats. Box squats haven't done anything for me. I can really sit back on the box which enables me to use more weight, but once I go to reg squats, I can't sit back as far or I'll lose my balance.Originally Posted by aceroni
05-22-2013, 12:28 PM
Week 4: Day 2- Bench Heavy
CG Pin press: 3x2
155+2 60# chains 1x2
165+2 60# chains 2x2
BB bench: 2x15
Pull-ups: 3x12- BW
JM Press: 3x12- 95
BB shrugs: 3x15- 225
Seated DB military: 3x12- 50's
This session was very taxing. Could have been because I trained fasted, but I was beat by the time I left. I loved the CG pin-press. Well, it wasn't exactly really CG, but as close as my shoulders will allow. I was an inch more than a thumb away from the smooth part in the middle. My usual grip is middle on ring.
That's my first set. I was so focused on trying to use leg drive, I forgot to hold my air again. While watching I also noticed the chains hardly touched the ground. I will adjust that next time.
All In all, it was a productive session.
05-22-2013, 08:42 PM
Hard to tell from the angle but you might need more arch.
Your low back should be so tight it hurts, your knees should be so tight they can't bounce around.
Drive your heels into the ground but try not to bring your hips off the bench
05-22-2013, 10:12 PM
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