Killn' The Cube: My powerlifting venture begins
- 06-26-2013, 11:02 AM
Week 9: Day 2- Explosive bench
Bench: 2x5-205 (30 sec between sets)
I ignored the percentages today. I chose a weight I knew i could move explosively. That's another thing I don't understand about the cube. Why does explosive days keep increasing by so much? I know on explosive DL day 1 I was doing around 295, and by day 3 I was doing 365. That's a hefty leap, especially when your #1 goal is explosiveness.
DB incline: 15x3- 70's
2 onx mini x20
2 onx mini x15/5 (RP)
1 onx mini x30
Standing DB military: 10x3- 50's
Pec-deck: 15x3- 150
DB row: 8x3
All reps performed w/ a good stretch at bottom, hard squeeze at top, and slow eccentric.
Felt good today. Kept rest between sets to a minimum. I really wanted to perform my BP reps as efficiently as I could since this is my last BP day before max outs. All in all a productive session.
Uploading video. I believe you guys will see a good increase in speed from my first explosive bench day.
- 06-26-2013, 03:52 PM
06-26-2013, 04:35 PM
06-26-2013, 04:38 PM
06-26-2013, 04:57 PM
06-26-2013, 05:34 PM
I would get used to a competition length pause
06-26-2013, 07:25 PM
Honestly, I didn't know Louie said that, but I didn't think I was bouncing either. What is the normal competition pause length, 1 sec or so?
06-26-2013, 07:26 PM
06-26-2013, 07:45 PM
06-26-2013, 08:03 PM
I've read it. I believe he meant more of a pause as in how we do pause squats. I was under the understanding that he didnt want the bar sunk into the chest and pausing it for several seconds. I do believe though, that a competition pause is acceptable, and almost necessary to train with, to where the bar is motionless and then pressed. It's a pause, but not long enough for the muscles to lose the tension, as every federation requires that. There's a big difference. Wendler says it doesn't matter if you train with or without a pause (competition pause). Lilly advocates pausing above the chest or right at it for a few seconds. The muscles maintain their tension as the bar hasn't sunken into the chest.
06-26-2013, 08:09 PM
I was under the impression that he was more fond of the ballistic method (lowering as quickly as possible and reversing the movement before it touches your chest)
06-26-2013, 08:19 PM
Not arguing, just conversing. We all know I suck ass at bench.
06-26-2013, 08:25 PM
06-26-2013, 09:20 PM
Not bounce, but the hip drive/breathing made it look a little like it. I would just try to touch the chest a little lighter and explode, don't pause w/ the weight on your chest, hold the weight and then explode. Better for you anyways. Looked good.
06-26-2013, 09:57 PM
For my two cents on this, I don't pause on my work sets ever, but I do for supplemental benching. I have always used the Westside style of dynamic benching, too. I think the big thing is it teaches fast reversal and applying all of the force immediately, and I think it's up to the individual.
06-26-2013, 10:29 PM
06-26-2013, 10:35 PM
06-27-2013, 11:33 AM
Week 9: Day 3- Heavy DL
All day yesterday I was thinking about how I wanted to hit 495 today to give me a confidence boost going into max outs. I was nowhere near 100%. My glutes and hips are still sore and I had to lift today a day earlier in my regimen than usual. My partner was also missing reps he would usually hit. I got 495, but I got some things I want to work on form wise. Still extremely happy I got it under the circumstances.
Snatch grip DL: 8x2- 275
Cat back lat pull: heavy elitefts band
x12 (3 sec squeeze)
Smith shrugs: 20x2- 255
Video for DL is uploading. Might take a year because I don't have Internet connection at the moment. Waiting on them to come fix it.
06-27-2013, 05:39 PM
Two big things I saw; I should have pulled my chest up harder, which would have subsequently dropped my hips lower, and I should have kept a neutral head position.
My sets leading to 495 were much more efficient. I think I tried to psych myself up too much because I didn't want to miss it. Therefore, I lost my cues and was running on my old erroneous patterns. I will use this as a learning experience for max outs next week.
06-27-2013, 05:58 PM
Definitely at least attempt to start with your hips lower, with your weight back more, and your back flatter. Fix that stuff up and you should be able to rip 500 off the floor like cake.
06-27-2013, 06:06 PM
Everything he said.
Your shoulders are in front of the bar before you start the lift.
Your hips are quite high and you lose a lot of leg drive
06-27-2013, 06:08 PM
Drive those hips hard to lockout as well. Good job. That's a pretty lookin 5 wheels.
06-27-2013, 06:30 PM
Thanks fellas, I could tell from the initial pull everything didn't feel right. Barely any leg drive, and bad leverage position. I think my hips being so sore made it extra hard to lock out. The sets leading IMO were a lot better. Certainly felt better at least. I will start videoing them as well.
Anyway, today concluded my first cube run. Really enjoyed it and I know I'm stronger than I was 9 weeks ago. I'll be laying low, doing some mobility work, LISS cardio, and abs until Wed or Thurs. Leaning towards Thurs as of now. I'm hell bent on achieving some new pr's. We will see.
Edit: I know my squat and DL are stronger. Bench however is up in the air.
06-27-2013, 06:47 PM
So this next week is your mock meet?
06-27-2013, 06:49 PM
06-27-2013, 07:00 PM
06-28-2013, 10:51 AM
Get some brother.
06-30-2013, 07:24 PM
I don't know if any of you are familiar with Larry Pacifico, but I just found out his gym is located 10 miles from my house. The guy won 9 straight powerlifting championships and set 54 world records. Seriously considering training there on occasions. It's an independent gym, but you can pay 8 dollars to train there each day.
Edit: Larry's son Jimmy who is 24, just competed and had a 2400lb total at 219#. Lol.
06-30-2013, 10:49 PM
Just read through the whole log; I admire the feedback and dialogue it generates and how you all contribute to one another's progress, and of course the work you are putting in!
I wanted to ask, what made you interested in powerlifting and opt for The Cube as your training platform?
06-30-2013, 10:51 PM
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