Killn' The Cube: My powerlifting venture begins
- 06-04-2013, 04:13 PM
Today I went to the gym and did some LISS cardio, abs, foam rolling, and stretching.
A little sore today, but nothing major. To be expected after a 50 rep Olympic squat set. I don't know if its the foam rolling, extra stretching, compete, or the combination of them all, but I'm recovering considerably faster.
I remember my first week cubin, I did squats Monday, drug the sled Tuesday, and couldn't walk right until Sunday lol. Feeling good and loose. Could use some more hip mobility tho.
- 06-04-2013, 04:22 PM
I think my long arms could be the reason for my hips shooting up too early. Might need to start the DL in a already higher hip position.
06-04-2013, 05:08 PM
From Mike Tuscherer:
Get on a 1" block, break the bar off the floor, hold for 3-5s, then finish the rep. You'll find out exactly where your hips should be at the start.
06-04-2013, 07:11 PM
Nice, ill give that a try Friday. Due to my long arms and high hips I know my starting hip position will be higher than most.
Also, I'll be pulling conventional and sumo here on out. I feel like my sumo will be respectable.
06-05-2013, 10:14 AM
Week 6: Day 2- explosive bench
Bench: 2x6 - 205
I wish I could have got videos, but I trained solo today and was In a hurry. Speed was much improved. I also held my air and stayed tighter.
Incline DB: 15x3
JM press w/ chains: 12x3- used only 2 60# chains but left half of the chain on the floor because I suck at the JM press.
Standing DB military: 10x3- 50's
Pec deck: 15x3
Banded face-pull: grey elitefts bandx15x3
Good session. Got it in fast and kept form tight. Weight keeps climbing. I'm sitting around 209 already.
06-07-2013, 11:44 AM
Week 6: Day 3- DL HEAVY
Got damn I love me some deadlifts
Worked up to 405 on a 2" deficit. Man I tried my hardest to keep my chest up, but it's caving in every time I lift heavy. Would that be an indicator of an upper back weakness?
Also pulled sumo for 2 sets light to get the feel for it. I noticed in the video the bar was too far out in front of my shins. I think sumo could be my best lift if I keep working with it.
Snatch grip DL: 8x2
Stiff legged DL: 8x3
Just focus on pushing ass back and slowly letting the weight down.
30 sec between sets
Behind back smith shrugs: 20x2
Grip was absolutely smoked. Gave my body a beating. My partner missed 405 twice, so I started giving him cues on form. He ended up hitting 405x2 twice. Then 415x2. Feels good to help a brother out.
06-07-2013, 03:06 PM
You didn't take the slack out of any of those reps. When you jerk them, it's hard to keep the back in the right place. You have to get down in there and lean back on the bar until it feels like your hams are gonna rip off, and THEN explode up.
06-07-2013, 04:34 PM
06-08-2013, 08:33 PM
When your saying "lean back on the bar" are you implying keeping the bar on the shins before you pull?Originally Posted by herderdude
06-08-2013, 08:40 PM
Lower back is tore up today. Didn't do too much except a ME cornhole tournament. On another note; I'm stressing out whether my deadlifts or bench are actually improving. I been training my ass off, eating a surplus of cals, but not sure where my numbers actually stand.
I guess that's what week 10 is for.
06-08-2013, 09:06 PM
06-10-2013, 11:21 AM
Week 7: Day 1- Explosive Squat
Pause squat: 2x5- 245 (2-3 sec pause)
Damn power rack has 3 inches between pin holes, so I have to tippy toe it off the weight holders or I would have to quarter squat the weight off. Looked like I didn't have the butt wink problem and kept my chest up better. Anything else you guys see?
Front squat: 2x1
Olympic squat: 5x4
Leg press: 15x4-220
Reverse hyper: 20x3- BW
Tried to Jerry rig a band and it didn't go as planned.
Cable pull-through: 15x3- 90
Zoomed through this workout with little rest. The entirety of this session lasted 55 min. My work capacity is higher than its ever been and I increased weight on every single lift. Also, did every lift completely RAW w/o my belt. Felt great today, which is surprising since I went to a wedding yesterday and drank at least 15 manweiser's.
06-11-2013, 02:14 AM
You broke your hips then kinda paused, then went down.. try to make the motion more fluid.
Also, lol at the term "manweiser"
Just keep doing more wall squats and body weight box squats pushing the hips back super hard
06-11-2013, 02:34 PM
Thanks brother. When I'm breaking my hips I'm actually arching my back to get in position to squat. I guess I should keep that position throughout?Originally Posted by aceroni
I'm actually pleased with how my squat is progressing. It has improved the most throughout this cube run.
I still need to work on staying tight/holding my arch, and using leg drive on bench. Also, sitting back on DL's. It's a lot harder when you know a lot more than your partner and have to cue yourself. Oh well, I've got all the time in the world and will keep chipping away, hopefully taking a small step forward each day.
06-11-2013, 06:15 PM
06-12-2013, 09:43 PM
Week 7: Day 2- Heavy bench
Floor press: 1x3
These were all tough reps. I made sure I had a 1 sec pause on the ground. The bar started drifting towards my head on the last two sets. Didn't get vids because I'm lying about the weight. Really was using 135, lol.
Paused every rep. I'm no longer going to care about weight, but to execute efficient reps. I kept my body tight for all the reps. Also, noticed a big difference from pushing through my heels off my chest. Thanks ace. I was down reps on this particular exercise from the last heavy bench. I do not contribute it to getting weaker; more like using better form and floor presses being taxing as hell.
Cat-back lat pulls: Blue elitefts band
Showed my buddy from Columbus these. We were both hurting and loving it.
Triceps press-down: 2 onx mini
BB shrugs: 15x3- 225
95x8/4 rest pause
Showed my buddy what the cube was about and now he's having me write him my 9 week template. Really pushed the pace and kept intensity high. Couldn't let him think his program is more challenging. This workout coupled with waking up at 4:30 has left me absolutely drained. Today was a huge success.
Edit: Floor presses are harder for me than reg bench. The ROM is not much shorter and I can't use leg drive.
06-12-2013, 10:12 PM
06-12-2013, 10:16 PM
Good job on the pressing man. Jealous! Keep up the work.
06-12-2013, 11:24 PM
That's some serious floor pressing, my man!
06-12-2013, 11:31 PM
That's funny; I like floor presses because I spent so many years benching incorrectly, so the lack of leg drive doesn't affect me much.
Don't worry, man, someday I'ma be nobody too.
06-12-2013, 11:55 PM
Yeah man, for the first time in my life I felt the bench press work my legs. Felt different, but my bar speed increased noticeably.Originally Posted by aceroni
06-12-2013, 11:56 PM
06-12-2013, 11:57 PM
Thanks brother. Program called for something like; 310, 320, 330. Wasn't happening ha. I'm happy where I ended up tho.Originally Posted by herderdude
06-13-2013, 12:00 AM
I've only floor pressed a handful of times, so it's weird for me. Def harder for me to stay on my traps and hold my arch.Originally Posted by Swanson52
Get your leg drive down and you'll be benching an ass ton.
06-13-2013, 05:17 PM
Walked on treadmill 20 min at 4mph on a slight incline.
Banded crunches: 30x3
Hanging knee raises: 10x3
Banded kettle-bell side bends: 12x2
Palloff press: 12x2
Finished with a decent foam roll sess.
I've decided I'm going to run a few more cube cycles, last of which will be constructed by Lilly, then have my first real competition. I think this will give me enough time to hammer down my form and get my numbers up.
Until then I will keep busting ass and learning more and more. My quest to retard strength will continue.
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