Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Killn' The Cube: My powerlifting venture begins

PR is a PR, small gain is a small gain. I will take my 315x4 deep as hell to the bank over 405x1 half ass depth. I have already added probably 30-40 pounds to my legit squat since actually hitting real depth.
 
CincyKiller45 said:
True. My goal is to make it less poopy and more whip creamy. Mission on.
Click to expand...

Paul Carter and just about anyone else will tell you not to apologize for your PRs. You earned yours just like we earned ours and the pros earned theirs. Take pride in what you've achieved!
 
CountryLiftin said:
PR is a PR, small gain is a small gain. I will take my 315x4 deep as hell to the bank over 405x1 half ass depth. I have already added probably 30-40 pounds to my legit squat since actually hitting real depth.
Click to expand...

Yeah for sure, if it's not parallel it doesn't count. I'm in the same boat, since achieving proper depth my squat has steadily improved.
 
herderdude said:
Paul Carter and just about anyone else will tell you not to apologize for your PRs. You earned yours just like we earned ours and the pros earned theirs. Take pride in what you've achieved!
Click to expand...

I understand where you're coming from. I'm pretty hard on myself. I'm happy it's improving, not nearly satisfied though.
 
Back/bi Today:

Pull-up

T-bar row

Cat-back lat pull down

Face-pull

Incline DB reverse fly

Standing DB curl

Hammer curl

Calves because I didn't do them yesterday


Really need to work on my upper back. I need a good shelf for low bar eventually. Fast paced workout, in and out in an hour.
 
Week 2: Day 2- RE Bench

Bench: 8x1- 245

Right from the get go I could tell that it wasn't going to be a great day for me. Back is still tight, which made it hard to get a solid arch. Legs are also destroyed. Since I wasn't feeling my strongest I really focused on form and a solid pause.

Pause bench w/ chains (closer grip than norm)
2 60# chains+20x5x4 (5 sec pause)

Neutral grip DB bench: 15x3- 55's

Cable fly: 24x3- 50

I did 8 at the top, 8 at shoulder height, and 8 at the bottom.

Tate press:
35x12
40x8x2

DB standing MP: 8x3- 55's

Decent workout, not my best. I contribute it to lack of efficient calories yesterday and the fact my lower body is beat. Glad I decided to tidy up my form instead of trying to use weights too heavy for proper pauses. I need to foam roll a lot more. It's the hardest thing for me to get motivated to do.
 
I feel ya man. If I don't eat good and big the day of and day before I lift it kills me.
 
Good sesh! I can sympathize with the not getting motivated for mobility work. Once you start getting looser and feeling better (and moving more weight) mobility work comes to you. Some people have lumbar pillows in their car, I have a lax ball for my lumbar (glutes and hams, mostly). Works every time.
 
CountryLiftin said:
I feel ya man. If I don't eat good and big the day of and day before I lift it kills me.
Click to expand...

For sure. I usually train fasted because I can't eat anything within an hr before a workout. I could get up earlier, but I like to sleep too much.
 
herderdude said:
Good sesh! I can sympathize with the not getting motivated for mobility work. Once you start getting looser and feeling better (and moving more weight) mobility work comes to you. Some people have lumbar pillows in their car, I have a lax ball for my lumbar (glutes and hams, mostly). Works every time.
Click to expand...

Thanks brother. I usually try to foam roll 5 times a week, but been slacking. Quads need a thorough foam roll session, I can't remember a time they've been more sore.
 
Got my body fat measured at work today. 16.9% @ 210. Not bad considering I've been eating like a pregnant woman. Goal: get to 220 and then slowly cut down to 205.
 
I never realized you were 210. Nice man. 16 isn't bad.
 
CountryLiftin said:
I never realized you were 210. Nice man. 16 isn't bad.
Click to expand...

Yeah, I've put on 5lbs since starting the cube. All in my legs and back thickness. Pretty solid pounds as well, I've added some fat but not much. I'm lucky in the fact I can add and drop pretty quick.

My goal for spring is to be 205 at 12% and retard strong.
 
Week 2: Day 3- Explosive Deadlifts

Deadlift: 3x8- 275

Really focused on getting my hips down, chest up, and getting my hips through. Speed was right where I wanted it.

Reverse band Deadlift: 5x3- 405

Toe's elevated RDL: 8x4- 185

First time doing these w/ toes elevated. Could tell a difference in the hammys.

Single leg leg press: 15x3- 100

Cable pull-through: 15x3- 80

Solid workout. My body has been pretty beat up all week, so I didn't go too heavy on anything and focused on compound movements w/ good form. There was a female physique girl in there posing in a g string w/ a perfect a$$. Talk about a distraction.
 
Week 2: Day 4- Body day

Seated BB MP: 6x4- 155

I've hit a wall with my presses. I need to figure out my next move.

CG bench w/ pause: 12x3- 135

DB lateral raise: 15x3- 20's

Cable row: 8x3- 120

Reverse pec deck: 20x3- 100

Banded curl: 8x3- 50+ average EFS band

Quick, light, face paced workout. Not much to comment on except I need to improve my OH press.
 
On another note, a kid from my old boxing gym just got his 11th win as a pro on showtime last night. He is now 11-0 w/ 9 ko's. He trains with Floyd Mayweather and will be a title holder one day.

I use to love sparring him. Not that I won any lol.
 
I gotta try these reverse band deads at the end of a lighter day.

Solid freaking workouts man. I see you put the plate in the right place on SLDL lol. I failed that some how.

Awesome about the friend. Stay in touch with that guy!
 
Thanks brother. I love the reverse band set up. I think there a lot better than rack pulls. Rack pulls put me in a weird leverage position.

I def try to keep in touch with those guys. There's 3 guys out of my gym training out in Las Vegas w/ Floyd's camp. All are beasts and will be in title contention one day. I miss that place a lot. I don't know if you follow boxing, but his name is Chris Pearson.
 
Week 3: Day 1- RE Squats

Squats: 8x1- 275

I thought my legs felt good this morning until I got under the bar. Then I felt a deep ache in my IT band. I've never felt anything like this before. Maybe it's from narrowing my stance, but it really put a damper on my squats. I was planning on going for 305x8, but my legs hurt so bad I decided to go easy and not beat a dead horse.

Front squat:
185x5
205x5
225x5 (PR)

Lying hamstring curl: 12x3- 110

High leg press: 20x3- 200

Reverse hyper: 20x3- BW

This workout only lasted 50 min. Damn my legs hurt still lol. I planned on doing a lot more, but legs weren't cooperating. I would have certainly done more if I thought it would be beneficial. Work ethic is not a problem of mine. Oh well, I'm setting myself up for a great workout next week.
 
Sean1332 said:
So what's up with the IT band? Aching like its sore?
Click to expand...

Yeah. It's a really deep ache. To the point where it's painful to just squat my BW. I couldn't feel it until I started squatting, then it came on strong. I did a pretty thorough foam roll session on it after my workout. Hurt like hell, so hopefully it did something.
 
I think it's from the 4 sets of 10 sec pause squats, coupled with narrowing my stance. My quads were more sore than ever in my life. I couldn't walk right until yesterday lol.

Edit: I'm going to try and roll it on a baseball for the first time. I might get a video of me crying while doing it :D.
 
Once my hip was out and that was keeping my glute med and psoas from firing, I felt a strong pain similar to what you were describing.
 
aceroni said:
Once my hip was out and that was keeping my glute med and psoas from firing, I felt a strong pain similar to what you were describing.
Click to expand...

Eek that doesn't sound good. I'm hoping it heals soon through some mobility work. How did you get your hip back in?
 
Palm on onee knee and push up against it, hand behind the other knee and push down against it. Switch sides 3-4 times 5 second hold each time, then squeeze a med ball or something between your knees. You'll feel it set.
 
herderdude said:
Palm on onee knee and push up against it, hand behind the other knee and push down against it. Switch sides 3-4 times 5 second hold each time, then squeeze a med ball or something between your knees. You'll feel it set.
Click to expand...

This should do it unless it's really bad. You can also lay in a door way with one foot on the frame and push and both hands on the other pulling up. Same concept.
 
Thanks fella's. I'll give these a try in the morning. My hip feels absolutely fine. I don't know if I would necessarily feel it in my hip if it is out of place though.
 
CincyKiller45 said:
Thanks fella's. I'll give these a try in the morning. My hip feels absolutely fine. I don't know if I would necessarily feel it in my hip if it is out of place though.
Click to expand...

It was recommended in BASL to do it after you tweak your back. Pain often radiates downstream or upstream of where the actual problem lies. It could help, it may not. Just give it a try.
 
herderdude said:
It was recommended in BASL to do it after you tweak your back. Pain often radiates downstream or upstream of where the actual problem lies. It could help, it may not. Just give it a try.
Click to expand...

Damn, my backs been hurting too. It's def worth a shot. I sound like napalm.
 
Sean1332 said:
lol

Except he gets growth hormone flowing through him.

You get us giving you chiro advice lol
Click to expand...

Haha, a little hgh would be nice. I'm hoping this Is a quick fix. I can't afford any lingering problems. 1 bad week of mobility work and my body goes to sh1t. There is a lesson to be learned here.
 
Today:

Cat-back lat pull
Pendlay row.
Pull-up's
DB row
Shrugs
Face-pulls
DB curl
Banded ez bar curl
Calves
Foam roll
Static stretching

IT band feels much improved today. I tried popping my hips back in, but nothing happened. I think it flared up from my aggressive negative portion of my squat and knees caving in a bit. I did a pretty thorough foam roll session today on it and plan on doing another one tonight.
 
CincyKiller45 said:
I think it flared up from my aggressive negative portion of my squat and knees caving in a bit.
Click to expand...

That could be. It's good to have a fast negative to conserve energy and get your stretch reflex, but you have to be especially dilligent to remain tight while you do so.
 
herderdude said:
That could be. It's good to have a fast negative to conserve energy and get your stretch reflex, but you have to be especially dilligent to remain tight while you do so.
Click to expand...

Yup, I believe that's where my problem is. I was just dropping down and getting my eagle on without staying tight. Rookie mistake.
 
Week 2: Day 2- Explosive Bench

Bench: 3x8- 205

Speed felt good and paused last rep. Also, was experimenting w/ different grips.

Incline bench: 5x3- 205

First time doing incline BB in awhile. Need to work on it more.

Bench+buckets: 8x3

Used buckets w/ 60+ chains in them. Made me stay extremely tight. I had too much wobble.

Banded press down: onx mini
X35
X35
X25

DB fly: Rest pause- 40's
20/6/6

Went back to my roots and did DC style. I did the extreme stretch at the end as well. Very painful.

DB shoulder press: 8x3- 50's

Solid workout. Lasted about 80 min. Now I'm going to eat until I feel sick.
 
Interesting. I see you toro and Sean pause last rep, but not all. I'll have to go all pinky and the brain and ponder that.

Solid workout buddy. I feel you in the incline. I have so much trouble not making it 80% shoulders and triceps through the whole lift.
 
rob112 said:
Interesting. I see you toro and Sean pause last rep, but not all. I'll have to go all pinky and the brain and ponder that.

Solid workout buddy. I feel you in the incline. I have so much trouble not making it 80% shoulders and triceps through the whole lift.
Click to expand...

First time pausing last rep was today. I got the idea from them. I like the idea of it. Either way, that's one more pause per set I'm doing than 3 months ago, HA.
 
Week 2: Day 3- Heavy Deadlift

Deadlift: 405x2

As I was warming up I could tell my lower back was not cooperating. Wasn't a crippling pain, but enough for me to call it on DL's. Not to mention 405 felt like 500.

Oly Squats: 8x3
225x8x2
235x8

Good news is my IT bands are back to normal.

Shrugs: 225
I did 10 wide, 10 medium, and 10 close grip. That's 1 set and 3 total sets.

Banded GM: 60x1- average EFS band

Plank: 2 min 30 sec.

Sh1tty week of lifting and life in general. Body is beat up and I feel like a old a$$ man. Lifting and my job is taking a toll on me. I literally spend all day picking up 80-90lbs of concrete, bundles of shingles, 8-12 ft pieces of dry wall, and big a$$ pieces of lumber/plywood. Good news is I won't be working there much longer.

Worst week of lifting I can remember. Going to let my back heal up and I guarantee I will be killing it everyday the coming weeks.
 
Is it possible a belt that's too tight can tweak your back? My belts a lever and when I originally set it the belt was tight and now that I put on 8lbs it's extremely tight. I have to suck in my belly to even close the lever. I'm going to adjust it, but I was just wondering if that could be part of the problem. I've never had issues before.
 
Yes, it is possible. I actually leave mine a little looser now that I am doing even heavier weights as well. If you gained weight I would definitely loosen it.
 
CountryLiftin said:
Yes, it is possible. I actually leave mine a little looser now that I am doing even heavier weights as well. If you gained weight I would definitely loosen it.
Click to expand...

Cool, def going to loosen it a notch or two. I weighed in at 212.5 yesterday, so I think it's time. Lol.
 
I'm able to spin my belt around fully. You can bruise ribs if its tight. I just use it as surface to push my stomach against
 
Tighten your core(with air in stomach), pull the belt tight, then cinch it just barely.
 
Sean1332 said:
I'm able to spin my belt around fully. You can bruise ribs if its tight. I just use it as surface to push my stomach against
Click to expand...

Nice. Mines way too tight. I can't even suck air into my stomach with it. I'm 90% sure the belt is the culprit to my back pain.
 
CincyKiller45 said:
Week 2: Day 3- Heavy Deadlift

Deadlift: 405x2

As I was warming up I could tell my lower back was not cooperating. Wasn't a crippling pain, but enough for me to call it on DL's. Not to mention 405 felt like 500.

Oly Squats: 8x3
225x8x2
235x8

Good news is my IT bands are back to normal.

Shrugs: 225
I did 10 wide, 10 medium, and 10 close grip. That's 1 set and 3 total sets.

Banded GM: 60x1- average EFS band

Plank: 2 min 30 sec.

Sh1tty week of lifting and life in general. Body is beat up and I feel like a old a$$ man. Lifting and my job is taking a toll on me. I literally spend all day picking up 80-90lbs of concrete, bundles of shingles, 8-12 ft pieces of dry wall, and big a$$ pieces of lumber/plywood. Good news is I won't be working there much longer.

Worst week of lifting I can remember. Going to let my back heal up and I guarantee I will be killing it everyday the coming weeks.
Click to expand...

I'm hearing a lot of whining in the group recently. I did the same work when I weighed 145 pounds and still lifted, and loved that job.
 
jimbuick said:
I'm hearing a lot of whining in the group recently. I did the same work when I weighed 145 pounds and still lifted, and loved that job.
Click to expand...

Fair enough. I'm not saying I do the most work. Certainly not close to the work a AD grunt puts in. Just saying my bodies hurting.
 
You must log in or register to reply here.
Back
Top