Killn' The Cube: My powerlifting venture begins
- 02-19-2014, 04:10 PM
- 02-20-2014, 06:32 PM
I think these are called meadows rows. Pretty much one arm t-bar row. Or, they could be actually called 1 arm t-bar row, lol.
Cat-back: 4 sets to failure. These MF'ers burn. Used the heavy band.
Chest supported reverse DB fly SS pull-aparts: 30/30x3- this volume tho. I was dying.
Face-pulls: 120x12x3- slow
Banded EZ bar curl: 15x3- 40+average band
Ab wheel roll-out: 10x3
Foam roll & that's all she wrote. Good day. I prefer splitting up the days like this so I can hammer my upper back while fresh. Going to be sore tmrw.
02-20-2014, 06:40 PM
Thinking about using knee wraps for the meet. That would give me a much better chance of getting a 500# squat. Hmm, decisions..
02-20-2014, 06:51 PM
02-20-2014, 06:55 PM
It's not for me, lol. I don't even like wearing a belt most the time.Originally Posted by Sean1332
Leaning towards it though. We'll see.
02-20-2014, 07:14 PM
02-20-2014, 11:48 PM
Safety AND carryover! What's not to love? You'd like the 2m Blue Arrows or Inzer Grippers. That's a good place to start. And like Dave said, you gotta work with them to be comfortable. Your first time with them, probably work them at least the last 8 weeks leading up to the meet. You can keep your holeshot by doing DE work without, but wrapped box squats, free squats, and pause squats would be your jam.
02-21-2014, 12:54 PM
I'll keep that in mind man. My meets not until June, but I definitely need ample time to adjust to them, If I decide to do so.Originally Posted by iparatroop
02-21-2014, 01:00 PM
02-21-2014, 01:00 PM
In terms of carryover; wraps help you come out the hole right? So, if I'm relying on wraps to give me a spring, then wouldn't I be neglecting where I and 99% of squatters are weak? Kind of the same argument non accommodating resistance perpetuates pose.Originally Posted by herderdude
Not arguing, I just assume you have more knowledge than I. Enlighten a bro.
I assume the best best way to go about it is a balance of wrap/non wrap squatting. That way you get the overload, but by not using them you get to train the weakness.
02-21-2014, 01:03 PM
I feel it comes down to why you use them (kind of what you allude to with the overload).
If you plan to compete with wraps you should use them quite regularly to get used to them and practice the actual way you will squat when you compete.
If you plan to compete with out them they can be used at times to give the body an overload and get used to heavier weights on your back.
That is how I have used them since I don't plan to use them in competitions for the time being.
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02-21-2014, 01:06 PM
Hahah, wraps + meggings would make a man a got damn missile coming out of the hole.Originally Posted by iparatroop
02-21-2014, 01:10 PM
Thanks for your input Bolt.Originally Posted by bolt10
My only goal is to make my body as strong as possible throughout the entire ROM. If I use them, I will use them for carryover purposes and sparingly. Of course I will have to use them more at the start to become accustom.
Safety has never been a concern of mine, since I'm one of the lucky one's who don't have knee issues. Then I saw Lilly split his knee cap in half. That's a game changer, lol.
Edit: our goals parallel each other it sounds like. Will most likely buy some for overload. Not going knee wrap crazy though.
02-21-2014, 01:50 PM
What Bolt said. It's not going to take away from anything at all, just add on extra pounds. They really effect knee track, rebound, and stopping power so you'll need time in them to learn them, even if it's just for overload purposes. All my wrapless squat days have been based off a wrapped squat % so it's not taking too much away. I think they can help you out on occassion.
02-21-2014, 03:24 PM
02-21-2014, 03:26 PM
Westside: Week 5- DE lower
Deadlift: 1x10- 315+short lights
Squat: 1x8- 275
Low box squat: 5x4
One legged leg press: 10x3
Great day. Was pretty fired up and got in some great work. Speed was good, videos coming for confirmation.
02-21-2014, 03:56 PM
Deadlift: 315+short lights- maybe 385 at the top?
My speed has improved w/o a doubt. I think the band work is contributing.
Really focusing on settling before initiating the movement. Happy w/ the speed at 275, it's the heaviest I've ever gone on DE day.
02-21-2014, 04:38 PM
Fast as fuuuuuuck.
02-21-2014, 05:04 PM
02-21-2014, 05:06 PM
02-21-2014, 06:49 PM
Bar sense app would be great for DE work...
Load the video between sets (or record with the app) to make sure the speed stays in the range you want it in.
02-21-2014, 07:59 PM
Thanks guys. That was 20lbs heavier than I've gone on squats & deads on DE day.
Herder- I'm getting some, but I'm containing the slootness.
Jim- that would be sweet, but I have an iPhone.
02-21-2014, 08:03 PM
02-21-2014, 08:08 PM
I'm gonna go on a limb and say you could move the weight up next time for DE work. I know, I know, ballsy move to suggest haha
Edit: I want that app for iPhone
"Jackie Treehorn treats objects like woman man."
02-21-2014, 09:15 PM
Haha, this was heavier than I've ever gone, so I didn't expect this amount of speed. Next time I will.Originally Posted by rob112
02-22-2014, 03:43 PM
Westside: Week 5- DE upper
DE bench: 3x6- 155+short lights (TnG first 2, pause 3)
Cable side lateral:
Chest supported row: 65'sx12x3
Banded EZ bar curl triceps extension: 20x3
185x6 (my upper back/traps are going to hate me tmrw)
Standing DB hammer curl: 30'sx20x3 (slow)
Concentration curl: 30x12x3 (slow)
Plate pinches: 2 10's to failure
Only lasted about an hr 15 min. Got some good work in. Feel strong like.
02-23-2014, 09:54 AM
Getting strong buddy!
02-23-2014, 01:40 PM
Thanks bro.Originally Posted by CountryLiftin
I'm not as strong as I'm gonna get, but I'm stronger than I used to be.
02-23-2014, 01:45 PM
02-23-2014, 01:47 PM
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