Killn' The Cube: My powerlifting venture begins

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  1. 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.


  2. So much cube....
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  3. 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.

  4. 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.

  5. Quote Originally Posted by jimbuick
    So much cube....
    You can never get too much cubin'.
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  6. 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.

  7. 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.

  8. 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.

  9. 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

  10. 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.

  11. 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.

  12. 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.

  13. 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.

  14. 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

  15. 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!

  16. Quote Originally Posted by CincyKiller45 View Post

    Yeah bro I'm a mess. Will get better!
    Just trying to help!

    Try watching "so you think you can bench"

  17. Quote Originally Posted by aceroni

    Just trying to help!

    Try watching "so you think you can bench"
    Yeah man I appreciate it. I've seen it, but will review.

  18. Tough week benching for all of us Cube'rs.
    Don't worry, man, someday I'ma be nobody too.

  19. 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.

  20. 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.

  21. Quote Originally Posted by Swanson52
    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.
    Dude. Cube+Dbol? You'd have to start wearing bed sheets.

  22. Quote Originally Posted by CincyKiller45 View Post
    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.
    That was the best part for me. Since I started dedicated powerlifting training, I'd be cruising along, jump on cycle and have huge strength gains, and then continue to make moderate strength gains in PCT. That's a helluva feeling.

    EDIT: Any example of Lilly deadlifting or me deadlifting is what you'd be going for. It really works for me.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  23. 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.

    http://youtu.be/io1D2FhlMVg

    Rack pull from bottom pin: 3x2-
    405x3
    425x3

    Olympic squat: 8x3- 225
    Felt very good. Form and leg strength improving.

    http://youtu.be/rf4YN6N0NhU

    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?

  24. 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.

    Good session!
    Don't worry, man, someday I'ma be nobody too.

  25. Quote Originally Posted by Swanson52
    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.

    Good session!
    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.
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