Killn' The Cube: My powerlifting venture begins

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  1. Quote Originally Posted by CincyKiller45
    Week 7: Day 3: RE Deadlift

    Deadlift: 1x2-
    455x2 (PR)

    The program called for around 430, but I was feeling frisky today. I started sitting back more and pulling my chest up whilst pulling the slack out and there was def a difference. Felt strong and bar speed was smooth.

    Vid to come later; waiting on my partner to email it to me.

    Reverse band DL: 2x3-
    545x3
    585x3

    http://youtu.be/PPNCPIj2DHk

    Surprised myself here. Kept going up and up in weight. Thanks for the tip herder, sitting back and pulling my chest up paid off.

    Olympic squat: 8x3-225 (ATG)

    Lying leg curl: 10x4-
    90x10
    100x10
    120x10x2

    Banded GM: 50x1- grey EFS band

    Best session I think I've had. Intensity and focus to the max. I was absolutely worn out after this. Had to lay down for a while afterwards. Can't thank you guys enough for the help!

    What's up man just checked out your log some nice weight there one thing I would say though is focus on locking in that lumbar and moving from the hip. In your pull it looks like your weak/hinge point is L2 area we want it all on those hips. work on expanding your air 360 and tightening down everything before you break the weight. Get your glutes active and engaged from the start and you'll open up a whole new threshold for progression. Also try to keep your head in a more neutral position don't let it shoot out into excessive cervical extension. Other than that keep killing it.
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  2. Quote Originally Posted by NYiron

    What's up man just checked out your log some nice weight there one thing I would say though is focus on locking in that lumbar and moving from the hip. In your pull it looks like your weak/hinge point is L2 area we want it all on those hips. work on expanding your air 360 and tightening down everything before you break the weight. Get your glutes active and engaged from the start and you'll open up a whole new threshold for progression. Also try to keep your head in a more neutral position don't let it shoot out into excessive cervical extension. Other than that keep killing it.
    Thanks, I will definitely work on that Friday.

    I do think my hips are proportionately weak. Are there any other good exercises to strengthen them aside from; cable pull-throughs, KB swings, and BB hip thrusts?

  3. Quote Originally Posted by CincyKiller45

    Thanks, I will definitely work on that Friday.

    I do think my hips are proportionately weak. Are there any other good exercises to strengthen them aside from; cable pull-throughs, KB swings, and BB hip thrusts?
    Lateral band walks, 45degree back ext, courtesy lunges, sumo deads/stiff legs, GHRs, etc. bring up the whole posterior chain. Also throw in some isometrics and pelvic manipulations (anterior/posterior tilting) to increase your proprioception and ability to fire your musculature to "get tight" before you pull.

  4. Quote Originally Posted by NYiron

    Lateral band walks, 45degree back ext, courtesy lunges, sumo deads/stiff legs, GHRs, etc. bring up the whole posterior chain. Also throw in some isometrics and pelvic manipulations (anterior/posterior tilting) to increase your proprioception and ability to fire your musculature to "get tight" before you pull.
    Appreciate it man, you are a wealth of knowledge. I will be utilizing these ASAP.

  5. Quote Originally Posted by CincyKiller45

    Appreciate it man, you are a wealth of knowledge. I will be utilizing these ASAP.
    No problem those lateral band walks are gunna burn like a mother but you'll be hitting PRs in no time.

  6. Week 8: day 3- Explosive DL

    Deadlift: 2x5- 365

    Weight felt heavy today. Body is a little worn down and wasn't moving the bar as explosive as I wanted.

    Sumo DL: 5x2- 315

    Wanted to get a little sumo in to increase my hip strength. Felt weird, but I expected that.

    Snatch grip DL from bottom pin in rack: 12x3-
    275x12x2
    295x12

    Close-stance pause squats: 8x3- 185

    Didn't worry about weight, just wanted to get a good pause in the hole and explode the weight up as fast as possible.

    Lateral band walks: 10x3- double wrapped onx mini

    The onx mini isn't ideal for this, but I had to make due. You weren't kidding NY, these phuckers burn!

    Pull-up- BW
    x12
    x8
    x7

    Went with a more BB style on these. Squeeze at top, and slow eccentric. Grip was smoked my the end.

    Body is feeling the hard work I been putting in. I have a difficult time backing off when I'm feeling a little drained. I'm 23 tho, I think I can handle it. I had to throw up like 100 bails of hay today as well. That's a workout in itself.

  7. Week 8: Day 4- Body day

    Standing military:
    125x12
    125x12
    125x10

    These aren't progressing like I would like, but as long as my bench progresses I'm happy.

    Lying DB extensions: 15x3- 30's

    Saw these in a Westside seminar. Really works the inside of the triceps. Louie said that this part of the triceps is the main mover in the BP.

    Reverse DB fly on incline: 10x3- 30's

    Pendlay row:
    185x6x3
    135x12

    Still getting use to the movement, but I like how explosive it is.

    EZ bar curl:
    95x8
    105x6x2 (slow eccentric)

    DB hammer curl: 6x4- 45 (as slow as possible)

    Really enjoyed today. Switched up the rep scheme from past body days. Next cube run I will be switching up the reps every body day. I know my next cube run will be a lot better. Since I will know exactly what my squat max is and my BP max with a pause is. I think I over estimated my squat max, probably closer to 365 to depth on week 1. Oh well, not all is lost. Certainly have gotten a lot stronger on my squat. I'm hoping to get 405 week 10 to parallel. That would be a huge PR.

    On another note: my body weight was 211 this morning, lol. I'm the type of person that can put on weight quick and drop it quick as well. I guess it is a blessing, but I really hate carrying around too much extra body fat.

  8. I completely agree on the shoulder press thing. I want it stronger but the overall strengthening for bench is what is most important to me.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  9. Week 9: Day 1- RE Squats

    Squats: 2x1- 335

    Really focused on getting my hips involved. I think that should be priority #1 if I want to achieve a big squat. Def wasn't perfect, but I did feel like I got my hips more involved.

    Wide-stance GM: 8x3
    185x8x2
    205x8 (PR)

    Walking lunges (straight bar): 15x3- 80

    One word; brutal.

    DB swings: 15x3- 70

    First time with these. Really felt it in my glutes.

    Lateral band walks: 10x3 (both sides)- x2 wrapped onx mini.

    Really focused on hip dominate movements in this session. Today I took a little more time in between sets. I want to make sure I'm peaking next week for max outs. I don't like that I'm doing heavy deadlifts Friday and maxing out next week.

    I've decided I'm going to be maxing out on all 3 next Wednesday. I will be taking body day off Sunday and hopefully be 100% by Wednesday. It's going to be interesting to max out on all 3 in the same day with limited time between each. Def looking forward to it, I've been working hard, so we will see how if it pays off.
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  10. Video uploading. Probably will take forever.

  11. Subbed man.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  12. Quote Originally Posted by CountryLiftin
    Subbed man.
    Good to have you brother.

  13. Finally uploaded.

    http://youtu.be/hASfynHSX2A

    Looks like I might have missed depth on the 1st one. 335 felt light tho. I just need to string together a few solid squat sessions in a row, lol. I can feel when I'm firing my hips because the weight moves with much less effort.

    Herder I tried that double chin thing. Didn't do anything for me. I'm going to review the mark bell video and see if I missed something.

  14. Yup missed depth. Not a biggie. Try bringing your stance in a tad and see if that's easier.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  15. Quote Originally Posted by Sean1332
    Yup missed depth. Not a biggie. Try bringing your stance in a tad and see if that's easier.
    Thanks, yeah i really need too. I just feel stronger wider. Maybe it's a mobility thing? I see some powerlifters hit depth at only 6", that's incredible.

    I need to figure my squats out. It's got me really irritated. I've got a respectable bench, and a 515 DL 3 months ago, which i would consider good considering I've been DL'ing less than a yr. My squat tho? Got damn terrible!

  16. Quote Originally Posted by CincyKiller45 View Post

    Thanks, yeah i really need too. I just feel stronger wider. Maybe it's a mobility thing? I see some powerlifters hit depth at only 6", that's incredible.

    I need to figure my squats out. It's got me really irritated. I've got a respectable bench, and a 515 DL 3 months ago, which i would consider good considering I've been DL'ing less than a yr. My squat tho? Got damn terrible!
    Welcome to my life^

    Squats are definitely the most technical IMO and can be done in the most ways.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  17. Looks like you missed by a hair. Fast descend. Slight GM action on the way up through the sticking point for a second.

    Not bad though man. Close to solid.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  18. Quote Originally Posted by rob112
    Looks like you missed by a hair. Fast descend. Slight GM action on the way up through the sticking point for a second.

    Not bad though man. Close to solid.
    Yeah, at the sticking point I almost reverted back to my old ways. I cued myself to get my hips through and it helped a lot.

    I won't be happy until I squat A LOT more weight.

  19. Quote Originally Posted by CincyKiller45 View Post
    I won't be happy until I squat A LOT more weight.
    Thats what separates the men from the boys!
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  20. So this is my last week of training before max outs. Now, I'm in need for some suggestions.

    I'm going to have to DL heavy Thursday instead of Friday due to conflicting schedules. I'm not sure, but i was under the impression you took a deload before meet day. Seems like a lot to go 95% of max 3-4 days before testing. Now I'm aware Lilly knows a lot more than me, but should I still go that heavy? Also, should I cut out body day Sunday since I'm maxing Wed?

    I just want to make sure I'm 100% when I'm hunting new PR's.

    Edit- I was thinking about still going heavy Thursday to build confidence in my DL, then cut out body day Sunday.

  21. Yeah, you're gonna want to take a week of chill time. PLing convention says that your last heavy pulling is 14 days from meet day, squatting 10, and benching 7 days out. I have done max effort deadlifts two days before a meet, though. Do as I say, not as I do.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  22. Quote Originally Posted by herderdude
    Yeah, you're gonna want to take a week of chill time. PLing convention says that your last heavy pulling is 14 days from meet day, squatting 10, and benching 7 days out. I have done max effort deadlifts two days before a meet, though. Do as I say, not as I do.
    Thanks. That will be incredibly hard for me. I haven't taken a deload in 2 years, lol.

  23. That part kind of confuses me too. I recall Lilly saying something like 5 10 week cycles a year...two weeks for being sick or vacation. That leaves no room for pre and post meet(mock or real) deload. .
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  24. I recall reading that there is no deload


    who knows
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  25. Quote Originally Posted by Sean1332
    I recall reading that there is no deload

    who knows
    Same here. I thought Lilly said week 10 was meet or mock meet day. The way my glutes feel right now, it might take a full week alone for them to recover, ha.

  26. I guess if it is a mock meet it wouldn't really hurt to not deload first time around and try it late in week 10. Then if your body is up to it go in hard since you only really have to bring it(as Lilly says) once a week on ME day; otherwise listen to the body and maybe take the eleventh week off.

    Be interesting to see how it plays out for all of us.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  27. Quote Originally Posted by rob112
    I guess if it is a mock meet it wouldn't really hurt to not deload first time around and try it late in week 10. Then if your body is up to it go in hard since you only really have to bring it(as Lilly says) once a week on ME day; otherwise listen to the body and maybe take the eleventh week off.

    Be interesting to see how it plays out for all of us.
    True. I have nothing to lose either way. Like you said I'll just go with maxing late week 10.

    Already thinking about how I'll be constructing my next cube run. Should be good.

  28. Quote Originally Posted by CincyKiller45 View Post

    True. I have nothing to lose either way. Like you said I'll just go with maxing late week 10.

    Already thinking about how I'll be constructing my next cube run. Should be good.
    Should be fun man. I can't wait to get there to see how this works out.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  29. Quote Originally Posted by rob112

    Should be fun man. I can't wait to get there to see how this works out.
    I bet bro. I'm certain you'll be hitting new PR's.
  

  
 

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