Killn' The Cube: My powerlifting venture begins
- 05-20-2013, 12:18 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, 12:45 PM
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- 05-20-2013, 01:49 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, 02:58 PM
05-20-2013, 04:02 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, 01:20 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, 10:59 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, 11:28 AM
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, 07:42 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, 09:12 PM
05-22-2013, 09:39 PM
05-22-2013, 11:09 PM
05-23-2013, 06:38 AM
05-23-2013, 03:10 PM
Went into the gym today for a little LISS cardio, foam rolling, and abs.
When I looked in the mirror today, I could tell I have added some mass already. Feels good to be making gains naturally. Opposed to fluctuating 15lbs between cycles, like a lot of people.
All you need is a lil cubebol and Lillydrol.
DL'ing tmrw, going to be trying the new technique herderdude suggested.
05-23-2013, 03:24 PM
It does feel good; I've stayed the same weight, but I had to have my son peel a polo shirt off me last week because my shoulders were stuck.
Eating clean + cube = win for me. You too apparently.
I should add dbol & see just how big I can get.
Don't worry, man, someday I'ma be nobody too.
05-23-2013, 06:15 PM
05-23-2013, 07:15 PM
EDIT: Any example of Lilly deadlifting or me deadlifting is what you'd be going for. It really works for me.
05-24-2013, 11:37 AM
Week 4: Day 3- Deadlift Reps
2" Deficit DL: 6x1- 415
Absolute grinder. I was squealing like a hog, but managed to get 6. I def like that technique; I'm a grip and ripper. Form isn't perfect, but improving.
Rack pull from bottom pin: 3x2-
Olympic squat: 8x3- 225
Felt very good. Form and leg strength improving.
Banded Romanian DL: 10x3- 135+ grey elitefts band
First time trying these w/ bands. Took Lilly's advice and instead of going all the way down, focused on pushing my hips as far back as possible.
Back raise: 50x1- BW
Did I mention, I love the cube?
05-24-2013, 02:06 PM
Great DL set. However (there's always a however), I'd like to see it more fluid; your hips pop up and it turns into a SLDL. Really keep those hips down & make it one movement.
Don't worry, man, someday I'ma be nobody too.
05-24-2013, 02:15 PM
Thanks man. Yeah, I could tell the more fatigued I became, the more I started reverting back to my erroneous ways. I'm just going to have to give it more reps to drill it through my thick skull.Originally Posted by Swanson52
05-24-2013, 02:19 PM
05-24-2013, 02:30 PM
05-26-2013, 11:43 AM
Week 4: Day 4- Accessory day
Standing BB Military-
Felt weak on these. Could have been from all the jäger i drank last night.
EZ bar curl+band: 15x3
Banded press down:
2 onx mini x3x30
Back still felt sore, so I called it.
DB Hammer curl:
Quick easy session. Still was hungover, so my strength was a little down. Heavy squats tomorrow, should have a strong workout.
Edit: Going to be chilling today, thanks to all the great people who serve. Can't wait to get done with school to do my part. Might go fishing or take out the 30 aut to let her eat. I'm aware that i sound like a redneck lol.
05-27-2013, 12:24 PM
Week 5: Day 1- Heavy Squat
Squat: 2x3- 315
I turned my feet out a little more than normal today and it went really well. Felt strong coming out the hole. I noticed when I take my time and stay tight I don't have the tendency to lean forward as much. I could have done more weight, but following the % protocol has gotten me stronger each week, so I'm not going to ego lift.
BB goodmorning: 8x3
Leg press: 20x3- 200
Lunges: 12x3- 90
I suck at lunges and absolutely hate them. So, I'll keep doing them.
Lying hamstring curl: 2x50- 30
Hamstring pump from hell.
Banded goodmorning: 50x1
Really focusing on increasing lower back and hip strength. Definitely a weakness of mine.
A lot of volume today. Felt sluggish at first, but once I got moving i zoned in. Forgot to get videos today unfortunately. Oh well, def felt stronger than last time I did heavy squats.
05-27-2013, 01:47 PM
If you want to challenge yourself a little more, you can set a rep PR on your last set or maybe take an over set after your Rx'd sets. Just remember two things: It only matters on meet day, and don't miss a rep. You're gonna crush 405 when you try it next.
Here's an example: 405 was my buddy's PR until he hit 415 once in late April. He hit 460 this weekend and his opener of 405 looked something like this:
05-27-2013, 07:35 PM
Yeah I def will once I establish rep maxes on reg squats. I was pretty much only box squatting previously, so it's going to take a little time.
Yeah bro, your buddy killed 405.
My turn next..
05-29-2013, 11:05 AM
Week 5: Day 2- Bench rep
First off, I'm going to say I had a terrible start to my workout. According to my % I was suppose to hit 290x6. As I was warming up I could tell I was feeling weak. I attempted my last warmup set of 265 and tried to get 6. I stalled at 4! I
been looking at my program 7 ways from Sunday trying to figure out where I went wrong.
I've concluded it's either A: I started doing more triceps accessory on Sunday, which left me taxed for today, or B: My CNS is fatigued from heavy squats Monday and heavy sled pulls yesterday.
Rest of my workout went like:
DB incline: 20x2-60's
Close grip+pause: 12x3
Pec deck: 15x3- 140
V-bar press down: 100x1
Seated military: 12x3
I was pissed about my bench, so I took the anger and applied it to my supplemental lifts. Turned out to be a solid workout.
05-29-2013, 11:14 AM
Note: it's not calorie deficiency either. The last week I've consumed probably 15 hamburgers and 6 boxes of pizza. I'm not exaggerating. Weight is up to 207.
05-29-2013, 12:46 PM
Any ideas? Should I lay off BB bench and focus on floor presses, board presses, pin presses, and such?
I don't get why my bench sucked. Even if I had bad form, I had bad form before and got 275x10. I know my DL and squat are increasing as well.
05-29-2013, 01:05 PM
05-31-2013, 11:40 AM
Week 5: Day 4- Explosive Dead's
Deadlift: 6x2- 315
% called for 335, but my partners DL is well below mine, so I kept it at 315. I pulled, he pulled right after me. About 15 sec between sets. Really focused on hips down and leg drive. It feels like when I do I lean my back too far forward tho, weird. Should have got videos, but I was zoning and forgot.
Snatch grip DL from bottom pin: 12x3
No real issue with grip. Must be increasing.
Narrow stance squat: 8x3
All these close stance squats are doing wonders for me. Much better than when I started.
Lat pull-down: 15x4
These smoked me. The lack of ISO movements have decreased my strength in them. That's fine with me, since the big 3 are improving.
Banded GM: 1x50- grey elitefts band
Really got after it. 1 scoop focus XT+1 scoop craze got me in another world. This is right where I need to be..
05-31-2013, 03:08 PM
LISS cardio- 1 mile slight incline
Banded crunches: 30x3
Banded side bends: 15x3
Plank: 2 min 30 sec x1
Also, hit the heavy bag for a few short rounds. It's been a while ha. Relieves some aggression tho, I'm Irish. Note I only do this when the gyms damn near empty, so I won't disturb anyone's workout flow.
06-02-2013, 11:23 AM
Week 5: Day 4- accessory day
DB shoulder press: 4x8- 70's
Banded press downs: 30x3- 2 onx mini's
Face-pulls- 15x3- 130
Cat back lat pull: 20x3- blue elitefts band
Saw this exercise in Sean's thread and decided to try it. Felt good, really pumped up the lats.
Banded EZ bar curl: 12x3- 30+grey elitefts band
DB hammer curl (slow):
Quick 50 min workout. I need to work on triceps and shoulder strength. Everybody's thinking I'm juicing. I try to tell them about the cube and how they should run it, but everyone already knows everything about everything, and their program is superior, lol. Ok.
Note: 1 scoop focus XT+ 1 scoop craze is the best PWO stack I've tried to date. I've tried damn near everything.
06-02-2013, 11:57 AM
I posted in Sean's thread; I saw a full Cube cycle that Lilly put together for a buddy of mine.
The freakin programming is INSANE.
Don't worry, man, someday I'ma be nobody too.
06-02-2013, 12:14 PM
Wow, I wish that was in my budget, lol. Was it a lot different than the cycle Lilly had in his book?Originally Posted by Swanson52
06-03-2013, 12:21 PM
Week 6: Day 1- Squat Reps
Squat: 6x1- 295
After reviewing the video, it's clear I was missing depth. This is not a problem I am accustom to. The weight felt light, but I'm disappointed about the depth. I need to focus more before I get under the bar and mentally vision killing every rep. The butt wink wasn't as prominent and I know I've got a lot of room for technique improvement, but it's looking better. I have something in mind for my next squat session.
Wide stance GM: 8x3- 185
Upping the weight on these while maintaining the proper ROM. Hip and lower back strength are definitely on the rise.
Lunges: 15x3- 40lb DB's
These smoked me, enough said.
Got damn this was killer. Even harder than the first go around. I got to 35 missed depth once, got extremely angry, yelled unconsciously, and killed the last 15. I laid on the floor for a solid 10 min after these.
Aside from the ****ty rep squats, I am extremely happy with my progression. The effort is certainly there. My partner said it was the best workout we've had. I don't doubt him.
06-03-2013, 12:40 PM
06-03-2013, 11:55 PM
Nice, nice. I'm def going to implement more pause work. I don't know how to gauge tension with the bands and I want to follow the %'s as close as possible, so I just save the bands for accessory stuff.Originally Posted by Swanson52
06-03-2013, 11:56 PM
06-04-2013, 11:24 AM
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