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Killn' The Cube: My powerlifting venture begins

jimbuick said:
Make sure you don't lean away from it, if you are, you're using too much weight.

The core should stay braced and the torso should remain upright throughout the whole movement.

Another couple of fun ones: 1 Arm Landmine Press, Bradford Press
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FWIW, I picked up the 1 arm ohp tip from Ryan's friend Alex at my meet.
 
jimbuick said:
Make sure you don't lean away from it, if you are, you're using too much weight.

The core should stay braced and the torso should remain upright throughout the whole movement.

Another couple of fun ones: 1 Arm Landmine Press, Bradford Press
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Nice man. I'll make sure to stay upright. I've tried the Bradford, but haven't kept in my rotation. I'll throw it make in there for a different type of stimulus. Landmine press I'll have to look into.
 
Not too much going on for me in terms of training today. Going to foam roll this evening and do some stretching.

Schoolwork has been adding up fast now that its midterm week. 2 5-8 page papers, 3 tests, then a bunch of homework and a couple lab manuals to do, eek. Got to keep pushing, final stretch of college coming soon.

I need to decide if I'm taking this deload or not. It's hard to decide. I'm not feeling too dead and I have been crushing some PR's, so I'm leaning on not taking it. If I decide not to then I will for sure week 7.
 
Conjugate- Week 4

ME front squats: 315x2(PR), previous was 315x1

Reverse band DL:
455x3
475x3
495x3

Suspended bar GM w/ chains: 12x3- 205

You know what sucks? GM sets of 12.

Sled drag:
225x50ydsx2
300x50ydsx2

Heaviest I've ever gone with these. I was smoked after.

Banded hamstring curl SS calf raise: unimportant

Good day. I'm glad I decided to hold off on the deload because I smoked a PR today. Got some vids n shiet.
 
Depth was all there, man. Nice work. When you figure out how to stop Pete Rubishing those squats, you're gonna move mountains.
 
herderdude said:
Depth was all there, man. Nice work. When you figure out how to stop Pete Rubishing those squats, you're gonna move mountains.
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Pete Rubish is my favorite PL'er. RAW, intensity, and buries everything.
 
Sean1332 said:
Whatever it takes to keep your butt from shootin way back like that I guess lol Just wouldn't want to see your chest cave on the way up
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Haha, ok. Every time I'm under max weights that happens. I'll just contract every damn muscle in my body as hard as possible.
 
CincyKiller45 said:
Pete Rubish is my favorite PL'er. RAW, intensity, and buries everything.
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Like I had to tell my buddy, I love Pete, too. He gets me fired up. But I would never tell anyone to lift the way he does. He GMs his squats and yanks his pulls.
 
CincyKiller45 said:
Haha, ok. Every time I'm under max weights that happens. I'll just contract every damn muscle in my body as hard as possible.
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Make the focus on your glutes. Next time you squat, put the camera in front for a few sets and see if your knees tick in at the bottom. I think that's what's happening. It's like Sean said a few posts ago, stay TIGHT in the hole. You did a great job of pushing your head back out of the hole, but I think your ass is taking a nap right at the very bottom.

EDIT: Speaking of taking a nap in the bottom! Add in some pause squats again. Like, in your first couple warmup sets, put a band around your knees and hit some pausers. Then as assistance or on upper body days, hit some slightly heavier pauses. If your knees want to cave, hit 'em with the band again.
 
herderdude said:
Make the focus on your glutes. Next time you squat, put the camera in front for a few sets and see if your knees tick in at the bottom. I think that's what's happening. It's like Sean said a few posts ago, stay TIGHT in the hole. You did a great job of pushing your head back out of the hole, but I think your ass is taking a nap right at the very bottom.

EDIT: Speaking of taking a nap in the bottom! Add in some pause squats again. Like, in your first couple warmup sets, put a band around your knees and hit some pausers. Then as assistance or on upper body days, hit some slightly heavier pauses. If your knees want to cave, hit 'em with the band again.
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Thanks man. I won't be able to get a front shot of my squat because where my power rack is positioned. I don't think anyone wants a direct view of my man knob. Maybe behind will capture it? Screwing my feet in has been the best que for me and it has helped get my glutes in the lift some more, but I agree with you they're napping in the hole.

I'll try the band around the knees thing, been wanting to try it. Same goes with bench w/ the band around my arms.
 
CincyKiller45 said:
Thanks man. I won't be able to get a front shot of my squat because where my power rack is positioned. I don't think anyone wants a direct view of my man knob. Maybe behind will capture it? Screwing my feet in has been the best que for me and it has helped get my glutes in the lift some more, but I agree with you they're napping in the hole.

I'll try the band around the knees thing, been wanting to try it. Same goes with bench w/ the band around my arms.
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If you only see your knees, that's good enough. You don't have to upload it, it's just a checksee if that's what the issue is. Do you have a mirror in front of you? If so, bring a towel and cover that **** up. That will absolutely mess with your squats and cause your butt to shoot up. Idr why, but it definitely does for me.
 
herderdude said:
If you only see your knees, that's good enough. You don't have to upload it, it's just a checksee if that's what the issue is. Do you have a mirror in front of you? If so, bring a towel and cover that **** up. That will absolutely mess with your squats and cause your butt to shoot up. Idr why, but it definitely does for me.
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Yeah man, there is a mirror directly in front of me. It's huge.
 
CincyKiller45 said:
Yeah man, there is a mirror directly in front of me. It's huge.
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Take that bad boy out of the picture. Totally screws with form. I read it on an EliteFTS Q&A article about quick easy fixes.

Q: How do I fix my butt shooting up on squats?

A: Stop squatting into a mirror.

Didn't even mention squatting facing a mirror and the guy already knew.
 
herderdude said:
Take that bad boy out of the picture. Totally screws with form. I read it on an EliteFTS Q&A article about quick easy fixes.

Q: How do I fix my butt shooting up on squats?

A: Stop squatting into a mirror.

Didn't even mention squatting facing a mirror and the guy already knew.
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Damn, ok. I guess I could just turn the BB holder (whatever it's called) around to the other side. I'll see how it treats me. Going to be different since I have been squatting facing a mirror for a long time.
 
CincyKiller45 said:
Damn, ok. I guess I could just turn the BB holder (whatever it's called) around to the other side. I'll see how it treats me. Going to be different since I have been squatting facing a mirror for a long time.
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It's not that different. You figure out a good place to look for you and you look there the whole time. At Iron Mafia, they marked a dot on a joist with a sharpie, put an arrow pointing at it, and labeled it "LOOK".
 
herderdude said:
It's not that different. You figure out a good place to look for you and you look there the whole time. At Iron Mafia, they marked a dot on a joist with a sharpie, put an arrow pointing at it, and labeled it "LOOK".
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Nice dude. I'm excited to try it. Easiest poundage I've ever gained if it works, lol.
 
herderdude said:
Like I had to tell my buddy, I love Pete, too. He gets me fired up. But I would never tell anyone to lift the way he does. He GMs his squats and yanks his pulls.
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Holy fck, that dude is fcking nuts. I just watched a vid of his, he moves his feet around more than I do when he squats...
 
Could try some box squats(normal stance not wide) just to mentally connect on squeezing the glutes and pushing knees out.
 
napalm said:
Holy fck, that dude is fcking nuts. I just watched a vid of his, he moves his feet around more than I do when he squats...
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Yeah he is, ha. Crazy strong on DL and Squat. If his videos don't amp you up then you need to check your pulse.
 
AZMIDLYF said:
Could try some box squats(normal stance not wide) just to mentally connect on squeezing the glutes and pushing knees out.
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I usually try to stay off the box, but you're right, you have to stay tight on it (if you're doing it right).

I've checked out a lot of vids on butt wink and most people are saying is stems from tight hip flexors and hamstrings. Kind of confusing because Chad Smith says he does it as well as other big squatters and oly lifters, but you shouldn't do it, lol. I'm going to try and correct it irregardless.
 
CincyKiller45 said:
I usually try to stay off the box, but you're right, you have to stay tight on it (if you're doing it right). I've checked out a lot of vids on butt wink and most people are saying is stems from tight hip flexors and hamstrings. Kind of confusing because Chad Smith says he does it as well as other big squatters and oly lifters, but you shouldn't do it, lol. I'm going to try and correct it irregardless.
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I could see a touch n go box working.

As for the butt wink, whenever I butt wink, it's because of hip flexors or some sort of anterior impingment. Get stretchin!
 
Sean1332 said:
I could see a touch n go box working.

As for the butt wink, whenever I butt wink, it's because of hip flexors or some sort of anterior impingment. Get stretchin!
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Ok, I'll incorporate them on DE days.

I've been working on it. Up to 4 days a week, aside from the regular pre squat and DL stuff. Improvement, ha.
 
CincyKiller45 said:
Ok, I'll incorporate them on DE days. I've been working on it. Up to 4 days a week, aside from the regular pre squat and DL stuff. Improvement, ha.
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Keep in mind, I don't know how to box squat, but it was recommended to me to fix a butt wink.

So let us know how it works lol
 
If your butt winks, think of reaching back with your hammies instead of your butt. Works for me. Also, if my butt winks a little tiny bit, I don't give a PHUCK.
 
herderdude said:
If your butt winks, think of reaching back with your hammies instead of your butt. Works for me. Also, if my butt winks a little tiny bit, I don't give a PHUCK.
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Yeah, I'll keep trying. Work in progress.
 
I find box squats hard as ****. I'm not even entirely sure I do them right.

Sometimes I'll do them in warm up sets to get me sitting back. They are pretty forgiving as far as DOMs is concerned so you could even add them after your competition stance squats for a few sets or something.
 
Idk about the whole DOMS thing. I usually don't get too sore from them but last time I did super low box squats (basically ATG) 10x3 explosive work with 225 I was sore as **** for a few days
 
Conjugate: Week 4

ME Lilly pause: 285x2

I don't know if there's something in the water here in Dayton, Ohio, or all the McDoubles, but I'm feeling stronger each session almost.

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Lilly pause back down:
225x5
245x3
255x3

Standing DB OH press: 8x3- 65's (most I've done)

Cat back pull downs: 20x5- heavy band

Pump galore, got damn.

Banded pull aparts SS DB side lateral: 20/15x3-onyx band/20's

Banded tri extension SS DB hammer curl: 15/15x3

Great session. I love me some Lilly pauses, got to get stronger off the chest.
 
aceroni said:
Idk about the whole DOMS thing. I usually don't get too sore from them but last time I did super low box squats (basically ATG) 10x3 explosive work with 225 I was sore as **** for a few days
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Interesting. I usually don't, but then again I can't go as heavy on them as regular squats.

I was also thinking more along the lines of CWS using them for athletes bc it doesn't interfere with their sport specific training.

I, admittedly, never do them regularly to really know how a steady dose would affect me.
 
rob112 said:
Interesting. I usually don't, but then again I can't go as heavy on them as regular squats.

I was also thinking more along the lines of CWS using them for athletes bc it doesn't interfere with their sport specific training.

I, admittedly, never do them regularly to really know how a steady dose would affect me.
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I never committed fully to them either. Except when I was in HS and used a high box that I thought was pretty low, lol. Damn I wish I would have known proper training. I have only been DL'ing for about 16-18 months.
 
CincyKiller45 said:
I never committed fully to them either. Except when I was in HS and used a high box that I thought was pretty low, lol. Damn I wish I would have known proper training. I have only been DL'ing for about 16-18 months.
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Sounds like you haven't even...dam it...I think seen or touched the tip of the iceberg? I forget the saying. Basically I'm saying you are already pretty strong and you still have a long way to go towards potential. Keep at it brother!
 
rob112 said:
Sounds like you haven't even...dam it...I think seen or touched the tip of the iceberg? I forget the saying. Basically I'm saying you are already pretty strong and you still have a long way to go towards potential. Keep at it brother!
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Thanks brother. 1 session and 12 McDoubles at a time..
 
Screw mickey D's. Triple baconator meal large fries, chili, large coke, vanilla frosty all day.
 
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