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

CincyKiller45 said:
I hope so. I need to make the move to low bar here soon, I figure I can squeeze out some pounds with that alone.
Click to expand...

Hard to say. They're a little different. It will help, but not immediately.
 
ITW said:
From what I've read, you should be able to front squat 80% of your max. So you should be able to hit at least 380
Click to expand...

Nice, I'm still pretty new to front squats. 6 months ago I was struggling on 185. I'm maxing out next week, I'm confident ill get 405. We will see.
 
herderdude said:
Hard to say. They're a little different. It will help, but not immediately.
Click to expand...

If it helps my upper torso not fold in half I think it will increase my squat. I've only failed squats due to folding.

Only one way to find out.
 
Week 9: back and sh1t

T-bar rows:
225x8x2
250x8

Strict DB row: 12x3- 80's

SGHP:
135x6x2
155x6x2

I encourage anyone who hasn't tried these to give them a shot. They're great.

Banded curl: 15x3

Hammer curl: 6x3- 50's

Plate pinches: 2 10's each hand x failure x 3

Calves: DC style

Quick low intensity workout. I didn't go too heavy on anything because I hit back last Thursday and this past Sunday. I just don't want to feel guilty when I get out of class Thursday and sit on my a$$ the rest of the night to watch football.

On another note, my legs are destroyed. Especially my hamstrings.
 
rob112 said:
I'll check it out man, I've never done em.

Edit: checked it out, looks like a move that starting light is important haha. I'll give em a try in the near future.
Click to expand...

Lol, yeah I would start light to get some familiarity with the movement. You might surprise yourself tho.

Warning, do not do them the day before squats. My traps were so damn sore and putting the barbell on them HURT.
 
Just had a brainification. SGHP could work so I don't have to keep snatching and failing at snatching and possibly use a touch more weight. Sort of dumbing it down and still receiving the benefits. It took me years to learn how to catch a clean. God only knows how long it would take my ass to learn how to catch a snatch.
 
Week 9: RE bench

Bench:
295x2
315x2

Felt smooth, but could have paused longer. Video coming.

CGBP w/ chainz:
235(at top)x8x3

Seated MP without support:
125x8
135x8x3

Herderdude is right, these are harder than standing, maybe because I'm new to them. I got a video of these for humor. I couldn't figure out how to set these up and what I came up with was sketchy at best lol.

Pec dec (rest pause): 15/8/8+ isometric hold

Banded press downs: 25x3- 2 onx mini's

Days like today are why I love training. Got a sufficient amount of sleep and just overall enjoyed today's session.
 
CincyKiller45 said:
Week 9: RE bench

Bench:
295x2
315x2

Felt smooth, but could have paused longer. Video coming.

CGBP w/ chainz:
235(at top)x8x3

Seated MP without support:
125x8
135x8x3

Herderdude is right, these are harder than standing, maybe because I'm new to them. I got a video of these for humor. I couldn't figure out how to set these up and what I came up with was sketchy at best lol.

Pec dec (rest pause): 15/8/8+ isometric hold

Banded press downs: 25x3- 2 onx mini's

Days like today are why I love training. Got a sufficient amount of sleep and just overall enjoyed today's session.
Click to expand...

They're harder because it's harder to squeeze your glutes and build a base without your feet on the ground. The way I do them is on the flat bench facing the uprights, it's a little rough taking it outta the racks, but it's better than having the bar behind you IMO.

Nice sesh!
 
herderdude said:
They're harder because it's harder to squeeze your glutes and build a base without your feet on the ground. The way I do them is on the flat bench facing the uprights, it's a little rough taking it outta the racks, but it's better than having the bar behind you IMO.

Nice sesh!
Click to expand...

Well sh1t, I don't know what I was doing then. I had my feet on the ground, but didn't have back support. Lol damn, still pretty challenging.
 
Sean1332 said:
Teach me how to bench, ****er.

You need to jump on the competition band wagon!
Click to expand...

Haha, I'll trade my bench for your squat any day.

I am man. I've made the decision to compete in spring. I think there's one in Columbus. I thought about doing the one herder's doing, but I don't think I'll be ready then so spring it is!
 
These are rediculously difficult and require tremendous core strength to do MP:

Invalid Link Removed
 
AZMIDLYF said:
These are rediculously difficult and require tremendous core strength to do MP:

Invalid Link Removed
Click to expand...

Thanks for posting that. I'm def throwing those in the rotation, they look brutal.
 
If you are a real masochist, try doing them from a dead stop on pins. Lol
 
315x2 bench:

Invalid Link Removed

Still had some hip pop off the chest. Ahh, I need to keep that f'er on the bench.

135x8 MP:

Invalid Link Removed

I didn't want to pick the bar up behind my head, so I picked it up in front and shimmied my a$$ in front of the pins lol. They look easier than they felt.
 
CincyKiller45 said:
Well sh1t, I don't know what I was doing then. I had my feet on the ground, but didn't have back support. Lol damn, still pretty challenging.
Click to expand...

Nah; it your feet are on the ground but you don't have back support, it's challenging enough. I've done them with my feet floating, but that's more of a core exercise than a delt exercise.

And about competing: You've been ready, my man! If you can squat to depth, bench with a pause, and deadlift, you're ready to compete! Get out there and get your feet wet, don't put it off!

EDIT: Just saw the vids. Think of sliding yourself off the bench for leg drive. You might want to play with your foot position so it doesn't pop your hips straight up. Smoked those benches, though. I like your MP setup, I would just set the pins at the bottom. I face the pins and lean forward to take the bar, lean back to upright, and press. You really pumped those out!
 
herderdude said:
Nah; it your feet are on the ground but you don't have back support, it's challenging enough. I've done them with my feet floating, but that's more of a core exercise than a delt exercise.

And about competing: You've been ready, my man! If you can squat to depth, bench with a pause, and deadlift, you're ready to compete! Get out there and get your feet wet, don't put it off!

EDIT: Just saw the vids. Think of sliding yourself off the bench for leg drive. You might want to play with your foot position so it doesn't pop your hips straight up. Smoked those benches, though. I like your MP setup, I would just set the pins at the bottom. I face the pins and lean forward to take the bar, lean back to upright, and press. You really pumped those out!
Click to expand...

Thanks brother. The problem is when I try to use leg drive by sliding myself up the bench, I actually slide. I've also been playing w/ foot position and every way I put them my a$$ comes up. Also, I can barely arch my back and still keep my butt on the bench. Probably bad spine mobility? I'm a mess, it's a wonder how I'm getting stronger haha.
 
I've put chalk on the back of my bald head. Also liquid grip or stickum spray on your back works, though not for competition
 
CincyKiller45 said:
Thanks brother. The problem is when I try to use leg drive by sliding myself up the bench, I actually slide. I've also been playing w/ foot position and every way I put them my a$$ comes up. Also, I can barely arch my back and still keep my butt on the bench. Probably bad spine mobility? I'm a mess, it's a wonder how I'm getting stronger haha.
Click to expand...

Yeah, dude. Work on thoracic extension so you can better drive your traps into the bench and transfer that leg drive. I didn't realize you had a slippy bench, that changes things.

You're getting stronger because you're training your ass off, man! If you're getting stronger, you're doing it right, don't change a thing!
 
Sean1332 said:
I've put chalk on the back of my bald head. Also liquid grip or stickum spray on your back works, though not for competition
Click to expand...

Haha chalking your head! I like the idea of stickum spray, but if I can't compete with it I find it pointless. I need to find a way that will pass in a comp.
 
I wish I had better options. We only have ONE bench and its maybe 6" wide. I hate it. So, that's why I use the power rack and use that bo flex back pad. It's a lot wider, but really slick. Compromises..
 
Might try tucking your feet back further as well.

I might be nitpicking, but you still seem a bit loose to me; think of it like the tension in a coiled spring. That sumbitch is all bound up just waiting to pop and transfer the energy.

Become that spring.
 
Swanson52 said:
Might try tucking your feet back further as well.

I might be nitpicking, but you still seem a bit loose to me; think of it like the tension in a coiled spring. That sumbitch is all bound up just waiting to pop and transfer the energy.

Become that spring.
Click to expand...

I actually prefer my feet further back, but my butt lift becomes more prominent. I'd also agree that I need to be tighter. I honestly think my spine mobility could be the limiting factor. I can hardly arch, so it makes it harder for me to keep tight. I thought I found the solution when I had a huge arch and then saw my butt was off the bench a good 2-3".

I'm a work in progress, but love this sh1t. If it was easy everyone would be totaling elite.
 
Get your feet under and back and get on your toes. Get tight and keep that butt down. You got a ton of strength ready to shine if you nail this stuff.
 
CountryLiftin said:
Get your feet under and back and get on your toes. Get tight and keep that butt down. You got a ton of strength ready to shine if you nail this stuff.
Click to expand...

Thanks mane. Got a lot of work to do.
 
Week 9: heavyish DL

Deadlift:
455x1
495x1

3" pause DL from deficit: 2x6- 225 (30 sec between sets)

Toes elevated Romanian DL:
225x8
275x8x2

Wide stance Box squat:
135x8
155x8
185x8

First time box squatting since starting the cube. So, about 6 months. Just focused on sitting back and loading the PC. I have a video of my second set, I know how technical wide stance box squats are, so I'm open to any critics.

Reverse hyper SS banded side laterals: 25/10x3

Solid deadlift session. 495 was more of a grind than it should have been, but still locked it out. Heading to Columbus for the game tonight and am going to stop by EFS for some T's and ammonia.
 
Looked good. Remember to arch hard and reach back with your hamstrings instead of your butt to keep the butt from tucking
 
herderdude said:
Looked good. Remember to arch hard and reach back with your hamstrings instead of your butt to keep the butt from tucking
Click to expand...

Thanks. I think I know what you mean by reaching with my hammys. My spine mobility is sh1t, time to make it a priority.
 
CincyKiller45 said:
Thanks. I think I know what you mean by reaching with my hammys. My spine mobility is sh1t, time to make it a priority.
Click to expand...

Once you think in your mind about reaching with your hammies, you'll do it right. That's all it is.

Work on that mobility!
 
Week 9: body day

Push press:
165x5
185x5x2
205x5

CG bench w/ pause: 8x3- 185

Tate press: 10x3- 40's

Banded curl: 15x3

One arm t-bar row: 8x3- 135

For some reason I had a ridiculous pump today. Arms were hurting. Push press was a bit of a grind, but I'm liking them for sure. Missed out on EFS today, sucks. Gin and tequila never again.
 
Solid workout. I'm sure those last three exercises are the culprits of dat dere pump
 
rob112 said:
Solid workout. I'm sure those last three exercises are the culprits of dat dere pump
Click to expand...

Thanks, yeah no doubt. I forgot to mention I did probably 75 reps of band pull apart's between various sets. Not too shabby of a day.
 
CincyKiller45 said:
Thanks, yeah no doubt. I forgot to mention I did probably 75 reps of band pull apart's between various sets. Not too shabby of a day.
Click to expand...

I love the upper body pump from them. Been doing the eliteFTS pull apart series just about every day myself.
 
rob112 said:
I love the upper body pump from them. Been doing the eliteFTS pull apart series just about every day myself.
Click to expand...

I'm going to look into the series. Doing them everyday sounds beneficial. You're right, the pump is no joke.
 
Week 10: squat

Squat: 5x2- 315

Reverse band squat: 1x4- 405

Almost pulled the trigger and tried 455x1 for a fifth set, but the more experience I gain the more I learn to keep a rep or two in the tank. It's been working thus far, so I'm sticking to my guns.

Zercher wide stance low box squat w/ chains:
165x12
185x10
215x8

I love zercher squats w/ chains swaying. Makes me stay TIGHT.

Unilateral leg press SS DB swings: 12/12x3- 90/65

Then tried doing calves, but I started cramping up really bad, so I called it. Good workout all in all. I'm certain I could have got 455x1 w/ the reverse band set up, but it wasn't worth it. Really focused on keeping my arch on squats. I did some wall squats while warming up and it's clear i need a lot more reps. Going to do the pull apart series tonight.
 
You must log in or register to reply here.
Back
Top