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Killn' The Cube: My powerlifting venture begins

Sean1332 said:
I have to upload directly from the photo app, I transfer from iMovie to the camera roll.
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This is what I do, in 520 or whatever the option is. Then it takes about 3 min to upload to YouTube from there for 3-4 min videos.
 
3 hours later, I think I've got it figured out.

Week 3: Day 2- explosive bench
Bench: 8x3- 205
Incline DB: 3x15- 70
V-bar press downs: 1x100- 60
Standing DB military: 3x10 50
Pec Dec: 3x15- 140

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After watching I saw that I didn't hold my air. I tried to get the video on one of my last sets, where i thought form would somewhat breakdown. Otherwise, this session felt great. Tri's were sauced.

Note: you guys see anything erroneous?
 
Form looked good. My only critique would be bar speed. Explosive bench, brotha...explode that weight off your chest. I might overemphasize it when I bench, but I really like to see explosive reps on E day.

Also...turn the phone sideways! :D
 
Yeah, looked slow to me as well. First 6 sets felt faster. Also, just started this explosive training stuff and actually pausing on the chest. I'll get better at it.

I'll inform my lifting partner about the sideways view. Lol.
 
CincyKiller45 said:
Yeah, looked slow to me as well. First 6 sets felt faster. Also, just started this explosive training stuff and actually pausing on the chest. I'll get better at it.

I'll inform my lifting partner about the sideways view. Lol.
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No doubt you will.

I kind of like the explosive days now; I had never used them either, and with the Cube I think they're kind of fun.
 
Yeah, man. Form looked tight, just get faster. Apply 400lbs of force to that 200lb barbell. And keep your air until you lock it out, like you already noticed. Also, your feet might have been a little far back. Your shins were almost parallel to the floor. Make sure you're pushing through your heels the whole time.
 
CincyKiller45 said:
3 hours later, I think I've got it figured out.

Week 3: Day 2- explosive bench
Bench: 8x3- 205
Incline DB: 3x15- 70
V-bar press downs: 1x100- 60
Standing DB military: 3x10 50
Pec Dec: 3x15- 140

Invalid Link Removed
After watching I saw that I didn't hold my air. I tried to get the video on one of my last sets, where i thought form would somewhat breakdown. Otherwise, this session felt great. Tri's were sauced.

Note: you guys see anything erroneous?
Click to expand...

herderdude said:
Yeah, man. Form looked tight, just get faster. Apply 400lbs of force to that 200lb barbell. And keep your air until you lock it out, like you already noticed. Also, your feet might have been a little far back. Your shins were almost parallel to the floor. Make sure you're pushing through your heels the whole time.
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The only thing that stands out to me is that you're not driving your heels to get the bar off your chest. Use more leg drive and your bar will move faster than you thought possible
 
Thanks for the advice fellas. Def going to work on keeping my air, driving through my heels, and moving the bar faster.

I've never video'd myself some I'm curious how my form will change when I get over 300#.
 
CincyKiller45 said:
Thanks for the advice fellas. Def going to work on keeping my air, driving through my heels, and moving the bar faster.

I've never video'd myself some I'm curious how my form will change when I get over 300#.
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Honestly I think you'll be surprised. It's easier for me to stay tight in the 375+ range, simply because the weight demands it. I don't think you'll see much change at all.
 
Damn. My lifting partner, I guess got a video of me pulling 495 a while back. Looks bad ha. I pretty much SL deadlifted that shiet.

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That's the first time I've ever heard a noise like that come out of me BTW.
 
CincyKiller45 said:
Damn. My lifting partner, I guess got a video of me pulling 495 a while back. Looks bad ha. I pretty much SL deadlifted that shiet.

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That's the first time I've ever heard a noise like that come out of me BTW.
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haha crap dude, get them hips down and you won't make any weird noises!
 
Sean1332 said:
haha crap dude, get them hips down and you won't make any weird noises!
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Hahaha. He started the video too late, when the bar was already moving. Obviously my hips shot up too fast.
 
Now, when you guys are saying to drive my heels into the ground and use leg drive, you're not implying lifting my ass up off the bench, correct?
 
CincyKiller45 said:
Now, when you guys are saying to drive my heels into the ground and use leg drive, you're not implying lifting my ass up off the bench, correct?
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Yeah it's ****ed up and confusing. Drive through your legs. Keep your ass on the bench. If you look at yourself from the side; having your knees positioned slightly below your hips can help. <--coming from the guy who sucks at benching
 
Thanks guys. I bench heavy next week, so ill work on that. Hopefully it will give me some extra power.

I deadlift heavy tmrw as well. I believe my form has increased exponentially since that stiff legged deadlift bs. It should show.
 
Yeah, you wanna drive your heels into the ground, but push your body toward your head. It sets your weight on your traps. You'll learn how to get it down pretty quickly.
 
Week 3: Day 3- Deadlift Heavy

Deadlift: 5x2- 405

Snatch grip DL: 2x8- 225

Pull-up: 3x10- BW

BB shrug: 2x20- 185

Low cable row: 1x50- 90

Nothing better to start off your day then heavy deads. Honestly, I think I could have pulled a PR today, but I'm sticking to the program. Brandon might know a smidge more than I.

Deadlift 3rd set I believe:
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Snatch grip 2nd set:
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Looks like my hips might have been shooting up too early again. I need to work on that. Any tips?

Edit: Stopped taking erase and 3 days later I'm back to 205. Nice. My goal is to get to 215, increase strength, then cut some BF.
 
Better angle:

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It's a wonder how I can pull over 5 with this form. I need to pull the slack out, keep hips down, and keep shoulders behind bar.

At least my deadlift should increase from form improvement alone.
 
CincyKiller45 said:
Better angle:

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It's a wonder how I can pull over 5 with this form. I need to pull the slack out, keep hips down, and keep shoulders behind bar.

At least my deadlift should increase from form improvement alone.
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I have the pinnacle of solutions. One adjustment that will take care of slack, hips down, and shoulders back. Watch Brandon Lilly deadlift. Note the setup. He reaches down to the bar and then sits back. All at the same time the slack will come out, your hips will come down, and your shoulders will be behind the bar.

Like this:

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I started doing it that way and it works like a charm.
 
herderdude said:
I have the pinnacle of solutions. One adjustment that will take care of slack, hips down, and shoulders back. Watch Brandon Lilly deadlift. Note the setup. He reaches down to the bar and then sits back. All at the same time the slack will come out, your hips will come down, and your shoulders will be behind the bar.

Like this:

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I started doing it that way and it works like a charm.
Click to expand...

Hell yeah, that should suit me well. Thanks man.
 
herderdude said:
I have the pinnacle of solutions. One adjustment that will take care of slack, hips down, and shoulders back. Watch Brandon Lilly deadlift. Note the setup. He reaches down to the bar and then sits back. All at the same time the slack will come out, your hips will come down, and your shoulders will be behind the bar.

Like this:

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I started doing it that way and it works like a charm.
Click to expand...

Hell yeah, that should suit me well. Thanks man. I just wanna pull 600 dammit.
 
Week 3: Day 4- Accessory Day

Klokov press: 3x8- 85
DB Side Lateral raise: 3x12- 25
EZ bar curl: 3x15- 40+band
Tate Press: 3x8- 40 (slow eccentric)
CG med ball push up: 3x10- BW
Meadows row- 3x8- 70x2 80x1

This concludes the first 3 week wave of the cube. My thoughts thus far; I can definitely tell my lower body strength and lower back strength increasing. The workouts are challenging and different every workout, which is nice.

The addition of foam rolling has already helped significantly as well. I am recovering faster and staying looser. I'm going to really focus on increasing cals. My goal is to be 210 week 10. I think it is manageable.

I will be running the next 3 week wave a bit differently. I will be adding more band resistance and pause reps. Even though band resistance might not translate to RAW PL'ing, I bought the bands, so I'm going to use them. It also will bring a new dynamic to my sets and they are fun to use.

Also, I'm not a fan of the klokov press. I could feel slight pain in my shoulder while I was performing them. Not worth potentially doing damage, so I will be sticking to OH press and the push press.
 
I think bands & chains can translate to raw stuff, but one has to program their use correctly. IMHO it's really not much different than the Sling Shot; bottom bands are great for helping to develop speed coming out of the bottom of the lift, top bands allow for hyper-maximal loads (>100% 1RM) and help accommodate one to HEAVY weights.

It's all in the programming-but I say absolutely I they're a good choice. Accommodating resistance is a useful tool.
 
CincyKiller45 said:
Week 3: Day 4- Accessory Day

Klokov press: 3x8- 85
DB Side Lateral raise: 3x12- 25
EZ bar curl: 3x15- 40+band
Tate Press: 3x8- 40 (slow eccentric)
CG med ball push up: 3x10- BW
Meadows row- 3x8- 70x2 80x1

This concludes the first 3 week wave of the cube. My thoughts thus far; I can definitely tell my lower body strength and lower back strength increasing. The workouts are challenging and different every workout, which is nice.

The addition of foam rolling has already helped significantly as well. I am recovering faster and staying looser. I'm going to really focus on increasing cals. My goal is to be 210 week 10. I think it is manageable.

I will be running the next 3 week wave a bit differently. I will be adding more band resistance and pause reps. Even though band resistance might not translate to RAW PL'ing, I bought the bands, so I'm going to use them. It also will bring a new dynamic to my sets and they are fun to use.

Also, I'm not a fan of the klokov press. I could feel slight pain in my shoulder while I was performing them. Not worth potentially doing damage, so I will be sticking to OH press and the push press.
Click to expand...

What is klokov press?

Swanson52 said:
I think bands & chains can translate to raw stuff, but one has to program their use correctly. IMHO it's really not much different than the Sling Shot; bottom bands are great for helping to develop speed coming out of the bottom of the lift, top bands allow for hyper-maximal loads (>100% 1RM) and help accommodate one to HEAVY weights.

It's all in the programming-but I say absolutely I they're a good choice. Accommodating resistance is a useful tool.
Click to expand...

I agree, bands and chains are great tools for getting stronger, for both raw and equipped lifters.

You need to be careful and not over do them or you'll really get burned out.

I once did a seven week wave of bands and chains, increasing tension each week.

I got really strong but it really took it's toll on me and fried me.
 
Week 4: Day 1- Explosive squats

Pause squat: 6x2- 225
Front squat: 1x2- 225
Olympic squat w/ Bands: 185x2, 205x1
Leg press: 3x15- 250
Reverse Hyper: 3x20- BW
Cable pull-through: 3x15- 80

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I need to be more explosive. I like pause squats tho, seems like they will help me get comfortable in the hole. Nothing too heavy was lifted today, but the volume of all the warm up and working sets was taxing. I can definitely tell my legs are getting stronger.
 
CincyKiller45 said:
Week 4: Day 1- Explosive squats

Pause squat: 6x2- 225
Front squat: 1x2- 225
Olympic squat w/ Bands: 185x2, 205x1
Leg press: 3x15- 250
Reverse Hyper: 3x20- BW
Cable pull-through: 3x15- 80

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I need to be more explosive. I like pause squats tho, seems like they will help me get comfortable in the hole. Nothing too heavy was lifted today, but the volume of all the warm up and working sets was taxing. I can definitely tell my legs are getting stronger.
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Hard to see but it looks like your butt may have dipped when in the hole. Your butt seemed to shoot up fairly quickly so focus on chest out. Also try to not tippy toe the weight out of the rack. It may not matter with that lightweight but it will matter on max effort. Train how you would compete. Looked good tho man. Def hittin depth.
 
Thanks brother. Any tips on how to keep chest out better? I tried to pinch my shoulders back, but it still caved in. I have reps where they feel flawless and powerful, and some where my chest caves. I can't pin point where the issue derives.
 
CincyKiller45 said:
Thanks brother. Any tips on how to keep chest out better? I tried to pinch my shoulders back, but it still caved in. I have reps where they feel flawless and powerful, and some where my chest caves. I can't pin point where the issue derives.
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Think of pulling your elbows down and in the whole time, and as you're coming out of the hole, drive your head back into the bar.
 
herderdude said:
Think of pulling your elbows down and in the whole time, and as you're coming out of the hole, drive your head back into the bar.
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Thanks, I squat again Friday, so I'll give that a go. Once I figure out how to stay upright and comfortable coming out of the hole I think my squat will skyrocket.

Note: I can't squat low bar. I've tried, but every time I get over 135 on the bar I can't keep the damn thing in place and it feels like I'm holding the weight in my hands which kills my shoulders.
 
CincyKiller45 said:
Thanks brother. Any tips on how to keep chest out better? I tried to pinch my shoulders back, but it still caved in. I have reps where they feel flawless and powerful, and some where my chest caves. I can't pin point where the issue derives.
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You need better tspine mobility.

Start doing wall squats. Facing the wall, Put feet against wall and chest against wall. Squat by pushing your hips back as hard as possible, keeping your chest against the wall.


Also, you need to fix that butt wink.

Start doing body weight box squats. Find a box an inch above parallel, and again, push your hips back as hard as possible, knees out, spread the floor with your feet.
 
aceroni said:
You need better tspine mobility.

Start doing wall squats. Facing the wall, Put feet against wall and chest against wall. Squat by pushing your hips back as hard as possible, keeping your chest against the wall.

Also, you need to fix that butt wink.

Start doing body weight box squats. Find a box an inch above parallel, and again, push your hips back as hard as possible, knees out, spread the floor with your feet.
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Cool, I'll try the wall squats. Box squats haven't done anything for me. I can really sit back on the box which enables me to use more weight, but once I go to reg squats, I can't sit back as far or I'll lose my balance.
 
Week 4: Day 2- Bench Heavy

CG Pin press: 3x2
155+2 60# chains 1x2
165+2 60# chains 2x2

BB bench: 2x15
205x15
205x14.5

Pull-ups: 3x12- BW

JM Press: 3x12- 95

BB shrugs: 3x15- 225

Seated DB military: 3x12- 50's

This session was very taxing. Could have been because I trained fasted, but I was beat by the time I left. I loved the CG pin-press. Well, it wasn't exactly really CG, but as close as my shoulders will allow. I was an inch more than a thumb away from the smooth part in the middle. My usual grip is middle on ring.


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That's my first set. I was so focused on trying to use leg drive, I forgot to hold my air again. While watching I also noticed the chains hardly touched the ground. I will adjust that next time.

All In all, it was a productive session.
 
CincyKiller45 said:
Week 4: Day 2- Bench Heavy

CG Pin press: 3x2
155+2 60# chains 1x2
165+2 60# chains 2x2

BB bench: 2x15
205x15
205x14.5

Pull-ups: 3x12- BW

JM Press: 3x12- 95

BB shrugs: 3x15- 225

Seated DB military: 3x12- 50's

This session was very taxing. Could have been because I trained fasted, but I was beat by the time I left. I loved the CG pin-press. Well, it wasn't exactly really CG, but as close as my shoulders will allow. I was an inch more than a thumb away from the smooth part in the middle. My usual grip is middle on ring.

Invalid Link Removed

That's my first set. I was so focused on trying to use leg drive, I forgot to hold my air again. While watching I also noticed the chains hardly touched the ground. I will adjust that next time.

All In all, it was a productive session.
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You need to get tighter with your set up. Your legs are bouncing all over the place man.

Hard to tell from the angle but you might need more arch.

Your low back should be so tight it hurts, your knees should be so tight they can't bounce around.

Drive your heels into the ground but try not to bring your hips off the bench
 
aceroni said:
You need to get tighter with your set up. Your legs are bouncing all over the place man.

Hard to tell from the angle but you might need more arch.

Your low back should be so tight it hurts, your knees should be so tight they can't bounce around.

Drive your heels into the ground but try not to bring your hips off the bench
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Yeah bro I'm a mess. Will get better!
 
Went into the gym today for a little LISS cardio, foam rolling, and abs.

When I looked in the mirror today, I could tell I have added some mass already. Feels good to be making gains naturally. Opposed to fluctuating 15lbs between cycles, like a lot of people.

All you need is a lil cubebol and Lillydrol.

DL'ing tmrw, going to be trying the new technique herderdude suggested.
 
It does feel good; I've stayed the same weight, but I had to have my son peel a polo shirt off me last week because my shoulders were stuck.

Eating clean + cube = win for me. You too apparently.

I should add dbol & see just how big I can get. :D
 
Swanson52 said:
It does feel good; I've stayed the same weight, but I had to have my son peel a polo shirt off me last week because my shoulders were stuck.

Eating clean + cube = win for me. You too apparently.

I should add dbol & see just how big I can get. :D
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Dude. Cube+Dbol? You'd have to start wearing bed sheets.
 
CincyKiller45 said:
Went into the gym today for a little LISS cardio, foam rolling, and abs.

When I looked in the mirror today, I could tell I have added some mass already. Feels good to be making gains naturally. Opposed to fluctuating 15lbs between cycles, like a lot of people.

All you need is a lil cubebol and Lillydrol.

DL'ing tmrw, going to be trying the new technique herderdude suggested.
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That was the best part for me. Since I started dedicated powerlifting training, I'd be cruising along, jump on cycle and have huge strength gains, and then continue to make moderate strength gains in PCT. That's a helluva feeling.

EDIT: Any example of Lilly deadlifting or me deadlifting is what you'd be going for. It really works for me.
 
Week 4: Day 3- Deadlift Reps

2" Deficit DL: 6x1- 415
Absolute grinder. I was squealing like a hog, but managed to get 6. I def like that technique; I'm a grip and ripper. Form isn't perfect, but improving.

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Rack pull from bottom pin: 3x2-
405x3
425x3

Olympic squat: 8x3- 225
Felt very good. Form and leg strength improving.

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Banded Romanian DL: 10x3- 135+ grey elitefts band
First time trying these w/ bands. Took Lilly's advice and instead of going all the way down, focused on pushing my hips as far back as possible.

Back raise: 50x1- BW

Did I mention, I love the cube?
 
Great DL set. However (there's always a however), I'd like to see it more fluid; your hips pop up and it turns into a SLDL. Really keep those hips down & make it one movement.

Good session!
 
Swanson52 said:
Great DL set. However (there's always a however), I'd like to see it more fluid; your hips pop up and it turns into a SLDL. Really keep those hips down & make it one movement.

Good session!
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Thanks man. Yeah, I could tell the more fatigued I became, the more I started reverting back to my erroneous ways. I'm just going to have to give it more reps to drill it through my thick skull.
 
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