Killn' The Cube: My powerlifting venture begins
- 06-25-2013, 09:59 PM
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.
- 06-25-2013, 10:01 PM
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:
06-25-2013, 10:09 PM
Thanks. That will be incredibly hard for me. I haven't taken a deload in 2 years, lol.Originally Posted by herderdude
06-25-2013, 10:10 PM
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. .
"Jackie Treehorn treats objects like woman man."
06-25-2013, 10:13 PM
I recall reading that there is no deload
06-25-2013, 10:16 PM
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.Originally Posted by Sean1332
06-25-2013, 10:20 PM
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.
"Jackie Treehorn treats objects like woman man."
06-25-2013, 10:28 PM
True. I have nothing to lose either way. Like you said I'll just go with maxing late week 10.Originally Posted by rob112
Already thinking about how I'll be constructing my next cube run. Should be good.
06-25-2013, 10:33 PM
06-25-2013, 10:45 PM
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.
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