Killn' The Cube: My powerlifting venture begins

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  1. 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!
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.


  2. 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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  3. 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?

  4. 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.

  5. 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
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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  6. 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.

  7. 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/240172-herders-2014-log.html

  8. 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.

  9. 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.

  10. 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/240172-herders-2014-log.html

  11. 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.

  12. 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.

  13. 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.

  14. 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.

  15. 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.

  16. 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.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  17. So much cube....

  18. Quote Originally Posted by jimbuick View Post
    So much cube....
    You can Cube if you want Jim.

    I know you want to.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  19. 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.

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

  21. 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

    http://youtu.be/BiujJCxtkyo
    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.

  22. Quote Originally Posted by CincyKiller45 View Post
    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

    http://youtu.be/BiujJCxtkyo
    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.
    Hard to see but it looks like your butt may have dipped when in the hole. Your butt seemed to shoot up fairly quickly so focus on chest out. Also try to not tippy toe the weight out of the rack. It may not matter with that lightweight but it will matter on max effort. Train how you would compete. Looked good tho man. Def hittin depth.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  23. 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.

  24. Quote Originally Posted by CincyKiller45 View Post
    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.
    Think of pulling your elbows down and in the whole time, and as you're coming out of the hole, drive your head back into the bar.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  25. Quote Originally Posted by herderdude

    Think of pulling your elbows down and in the whole time, and as you're coming out of the hole, drive your head back into the bar.
    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.

    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.

  26. Quote Originally Posted by CincyKiller45 View Post
    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.
    You need better tspine mobility.

    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.

  27. Quote Originally Posted by aceroni

    You need better tspine mobility.

    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.
    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.

  28. Week 4: Day 2- Bench Heavy

    CG Pin press: 3x2
    155+2 60# chains 1x2
    165+2 60# chains 2x2

    BB bench: 2x15
    205x15
    205x14.5

    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.


    http://youtu.be/o4o7kg2fTxM

    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.

  29. Quote Originally Posted by CincyKiller45 View Post
    Week 4: Day 2- Bench Heavy

    CG Pin press: 3x2
    155+2 60# chains 1x2
    165+2 60# chains 2x2

    BB bench: 2x15
    205x15
    205x14.5

    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.

    http://youtu.be/o4o7kg2fTxM

    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.
    You need to get tighter with your set up. Your legs are bouncing all over the place man.

    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

  30. Quote Originally Posted by aceroni

    You need to get tighter with your set up. Your legs are bouncing all over the place man.

    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
    Yeah bro I'm a mess. Will get better!
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