Killn' The Cube: My powerlifting venture begins
- 05-19-2013, 03:35 PM
- 05-19-2013, 04:42 PM
05-19-2013, 04:51 PM
05-19-2013, 05:03 PM
05-19-2013, 05:20 PM
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
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
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