Killn' The Cube: My powerlifting venture begins
- 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
06-04-2013, 11:25 AM
Controlled Labs Board Rep
CONTROLLED LABS products are produced in a GMP for Sport certified facility.
06-04-2013, 11:31 AM
06-04-2013, 11:48 AM
06-04-2013, 11:54 AM
06-04-2013, 01:09 PM
x2. For 200 that's def worth it. I was thinking it would be 3 times that. Tempting..Originally Posted by herderdude
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