Killn' The Cube: My powerlifting venture begins
- 05-15-2013, 12:27 PM
- 05-15-2013, 01:19 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, 01:32 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, 01:36 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, 01:45 PM
05-15-2013, 02:31 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, 06:30 PM
05-15-2013, 09:08 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, 09:24 PM
05-15-2013, 09:28 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.
05-15-2013, 09:30 PM
05-15-2013, 09:31 PM
Hahaha. He started the video too late, when the bar was already moving. Obviously my hips shot up too fast.Originally Posted by Sean1332
05-16-2013, 05:16 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, 06:15 PM
05-16-2013, 07:43 PM
05-16-2013, 08:10 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, 06:53 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, 11:46 AM
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, 02:08 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, 04:30 PM
I started doing it that way and it works like a charm.
05-17-2013, 08:48 PM
05-17-2013, 08:49 PM
Hell yeah, that should suit me well. Thanks man. I just wanna pull 600 dammit.Originally Posted by herderdude
05-19-2013, 11:31 AM
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, 11:44 AM
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, 03:31 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.
Similar Forum Threads
- By Mulletsoldier in forum Workout LogsReplies: 35Last Post: 02-06-2008, 01:34 PM
- By 01yz426 in forum Weight LossReplies: 5Last Post: 04-29-2007, 11:55 PM
- By motiv8er in forum NutraplanetReplies: 9Last Post: 06-15-2006, 02:46 PM
- By Matthew D in forum General ChatReplies: 6Last Post: 12-21-2003, 01:20 AM