Killn' The Cube: My powerlifting venture begins

I widened mine and feel a lot better now. Still not "wide" by any means but just past shoulder width. I feel I can sit back easier. I want to see your videos/setup.
 
Zercher squat:
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Partner didn't turn the phone sideways unfortunately. Knees shot forward a little more than I'd like, but if I sit back too far that's when my chest caves. The zercher squats were tough, really made me engage my core.
 
Not loadin for some reason on my phone. I'll try again in a bit.

335 was viewable though.You definetly hit depth man. Id work on keeping your lower back more flat, you had a slight round. Also work on your butt dip. Try doing an overhead squat with a broomstick or something, it won't dip. And craning your neck. Keep up the work tho man
 
Sean1332 said:
Not loadin for some reason on my phone. I'll try again in a bit.

335 was viewable though.You definetly hit depth man. Id work on keeping your lower back more flat, you had a slight round. Also work on your butt dip. Try doing an overhead squat with a broomstick or something, it won't dip. And craning your neck. Keep up the work tho man
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Thanks. I try to arch my back, but I'm thinking I lose the tightness after the first rep. Butt dip is coming from the bounce out of the hole for sure. I'll try the overhead broom stick squat, hell I might start OH squatting period. I've never before, so It'd be a good challenge.

Is there any tips for sitting back and still keeping your chest up. I have yet to fail a squat due to leg strength. Every single time it's from getting toppled. Maybe poor spine mobility contributes?

Edit: also remember watching something about how it could be due to trying to drive forward instead of straight up. Hmm I'll keep that in mind for some light oly squats Friday.
 
I think you hit depth as well. I think the downward angle makes it harder to tell, but if I were a betting man I'd say you got it.

Solid work man
 
Week 4: back/bi

Pendlay Row:
135x10
165x8
185x8
205x8

Cat back pulls: 15x4- Heavy EFS band

Low cable row: 20x3- 130

Reverse incline DB fly: 12x3- 20

Banded curl: 12x4

Single arm Preacher DB curl w/ twist: 20x3

Calves: DC style

Good quick workout. Trainer committed on how much thicker I have gotten in 18 months. I started out at 190, running 5-7 miles daily. Now, I'm 212, waay stronger, and can't run 3 miles. Lol. I've come a long way in my strength quest.
 
Week 4: Day 2: explosive bench

BB bench: 2x6- 225

Didn't get a video, but speed was great. I sped up my eccentric, like you guys told Sean, let the bar sink into my chest, and exploded that phucker up. Felt strong and fast. I was doing about 30 sec between sets, then a guy asked me to spot him on my 4th, so the last two took longer. I'm not going to leave someone hanging.

BB bench w/ chains:
(The weights include 2 60# chains)
215x6
255x6
265x6
275x6

Felt strong today, so I opted for something a little heavy. All weights used include a pause on chest. Probably a paused PR.

Standing DB OH press:
50x8
60x8x3

Tate press:
30x10
35x8
40x8x2

DB fly (Rest pause): 35's
22/8/8

These were brutal. At the end I did the DC extreme chest stretch. Wish I could have snapped a pic of my pain face, ha.

Banded press downs: onx mini-
X30
X30
X30

That concluded today's workout. Best bench day in a while. I never chase the pump, but my arms were FULL of blood. Going to eat so much damn food now.
 
Nice workout and solid volume. Looking strong.


I'd never leave a bro hanging for a spot either...that's just good etiquette :)
 
rob112 said:
Nice workout and solid volume. Looking strong.

I'd never leave a bro hanging for a spot either...that's just good etiquette :)
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Thanks, and for sure. If I knew he was going to straddle the only bench and do BB curls later I might have thought otherwise, but hopefully I get some good karma. Lol.
 
CincyKiller45 said:
Thanks, and for sure. If I knew he was going to straddle the only bench and do BB curls later I might have thought otherwise, but hopefully I get some good karma. Lol.
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Ahh, some guys think every piece of equipment is for biceps lol
 
rob112 said:
Ahh, some guys think every piece of equipment is for biceps lol
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No doubt. His upper body is yoked and I can tell he doesn't train legs. He saw me front squat 275x2 and kept commenting on how much weight it was. If he saw some dudes on here squat I think he would go full erect. I'm going to try and edumacate him on well balanced training.
 
CincyKiller45 said:
No doubt. His upper body is yoked and I can tell he doesn't train legs. He saw me front squat 275x2 and kept commenting on how much weight it was. If he saw some dudes on here squat I think he would go full erect. I'm going to try and edumacate him on well balanced training.
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One of us, one of us.... :D

I never got the non-leg training thing.
 
rob112 said:
One of us, one of us.... :D

I never got the non-leg training thing.
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Wish I could say I was never guilty of this. If I could visit my 18 year old self I would nut punch me. I've only been training properly for about a year. This site has been a blessing.
 
CincyKiller45 said:
Wish I could say I was never guilty of this. If I could visit my 18 year old self I would nut punch me. I've only been training properly for about a year. This site has been a blessing.
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Even though I did legs I've only been training properly for about the same time and due to this site. I know that feel.
 
rob112 said:
Even though I did legs I've only been training properly for about the same time and due to this site. I know that feel.
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Meh, I did DeFrancos WS4SB for years before joining the site and then ran 5/3/1 for a while before going back.

Now I do my own thing, loosely based upon the westside model.
 
jimbuick said:
Meh, I did DeFrancos WS4SB for years before joining the site and then ran 5/3/1 for a while before going back.

Now I do my own thing, loosely based upon the westside model.
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We aren't all as tall, dark, and handsome as you mr. Jim :)

More power to you for finding solid training early, in all seriousness.
 
rob112 said:
We aren't all as tall, dark, and handsome as you mr. Jim :)

More power to you for finding solid training early, in all seriousness.
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Yeah, it woulda been great had I found solid eating habits at the same time.


I'd be a lot bigger and stronger if I ate enough when I was in HS, didn't figure out how to gain a little weight until just 2 years ago. :shrug:
 
CincyKiller45 said:
Thanks. I try to arch my back, but I'm thinking I lose the tightness after the first rep. Butt dip is coming from the bounce out of the hole for sure. I'll try the overhead broom stick squat, hell I might start OH squatting period. I've never before, so It'd be a good challenge.

Is there any tips for sitting back and still keeping your chest up. I have yet to fail a squat due to leg strength. Every single time it's from getting toppled. Maybe poor spine mobility contributes?

Edit: also remember watching something about how it could be due to trying to drive forward instead of straight up. Hmm I'll keep that in mind for some light oly squats Friday.
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I'm a page or two behind but t spine mobility and strong erectors is king here

do wall squats for mobility. Every set work a little lower

Ok I'm caught up.

The squats are so deep you can't be serious if you're questioning their depth.

Technique is a little shaky but it's cause you're squatting so heavy. I wouldn't worry about depth I'd focus on those erectors and staying tight
 
aceroni said:
I'm a page or two behind but t spine mobility and strong erectors is king here

do wall squats for mobility. Every set work a little lower

Ok I'm caught up.

The squats are so deep you can't be serious if you're questioning their depth.

Technique is a little shaky but it's cause you're squatting so heavy. I wouldn't worry about depth I'd focus on those erectors and staying tight
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Thanks for checking it out. I was serious about depth, lol. I def need some work on my t spine mobility, I'll hit up some more wall squats.

Also, I think one of the reasons I been getting pinned is that I haven't been going straight up out of the hole. I've been trying to shoot forward too much. I'm going to experiment some Friday to see if I can keep a more linear movement.
 
CincyKiller45 said:
Thanks for checking it out. I was serious about depth, lol. I def need some work on my t spine mobility, I'll hit up some more wall squats.

Also, I think one of the reasons I been getting pinned is that I haven't been going straight up out of the hole. I've been trying to shoot forward too much. I'm going to experiment some Friday to see if I can keep a more linear movement.
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After looking at it again it seems you're not arching enough. Also I think bc you dived into the hole so fast that caused you to lose balance and almost fall
 
aceroni said:
After looking at it again it seems you're not arching enough. Also I think bc you dived into the hole so fast that caused you to lose balance and almost fall
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Yeah, I do feel like I lose my arch, especially after rep 1. I can't arch my back much to begin with, that's why i brought up spine mobility issues. I also have been taking a much faster eccentric. Different style from what I have done in past, which I certainly need to perfect. Appreciate your input brother.
 
Was bored today, so went to the gym for some incline walking, abs, and foam rolling/stretching. I was pretty tight, which is no surprise because I been slacking on my mobility work. Felt like I loosened up some. If my back is near 100%, I plan on hitting some heavy deads tmrw. Really want to get some heavy weight in my hands!
 
CincyKiller45 said:
Was bored today, so went to the gym for some incline walking, abs, and foam rolling/stretching. I was pretty tight, which is no surprise because I been slacking on my mobility work. Felt like I loosened up some. If my back is near 100%, I plan on hitting some heavy deads tmrw. Really want to get some heavy weight in my hands!
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Perfect time for a gay joke. Kill those deads tomorrow.
 
Week 4: Day 3- Ego deadlift day

Deadlift:
455x1
495x1
525x1 (PR)

Today solidifies the fact that I might be the weirdest person on the planet. Last week it took me two attempts to get 405x1. Today, 495 felt like nothing so I decided to go for a PR. 525 was surely all I had in the tank. It went up slowly, but I didn't give up on it. Feels good.

Pause deadlift: 2x5- 315(5 sec pause)

Lawd Jesus these took everything out of me. Very challenging.

BB GM:
135x10
165x8
185x8x2

Oly squat:
135x10
185x8x2

Banded lateral walks: 10x3

I hate to admit it, but I am absolutely drained. I feel like I didn't do a whole lot besides the deadlift PR, but got damn I can't see straight still. I'm going to eat and lay down for a long while. Was it smart to PR so soon? Prolly not. Did it feel good? Phuck yes.
 
Awesome work man!


Just playing the cards you were delt. Rest up a little! Haha
 
rob112 said:
Awesome work man!

Just playing the cards you were delt. Rest up a little! Haha
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Thanks dude. I feel a lot better now that I have some carbs in me. I deserve an ego day after the mock meet day, lol.
 
Sean1332 said:
Aweome pull, man, congrats!
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Thanks. You might say otherwise after the video uploads. Set up looked great, then I, for the first time in a while, forgot to pull the slack out. Probably because I was on enough stims to kill a small horse.
 
Congrats on the pr man. Just like me on the good days bad days man. When it feels good go for it.
 
Week 4: body day

Seated military press: 8x3- 155

JM press: 12x3- 105

Pull-ups: 8x3

Hammer strength pull downs: 10x3- 200

Face-pulls- 15x3- 120

Concentrated curl: 20x3- 20

Quick workout. Felt sick, and my back is tore up from DL's yesterday. I don't have Internet right now, so the video is not uploading. I'll get it up once the Internet is back on. Going to focus on recovery the rest of today and tmrw, lol.
 
You know it was a good pulling day when your whole body is wrecked the next day. Enjoy.
 
Week 5: Day 1- explosive squat

Squat:
245x2x3
275x2x2

Pause squat: 2x5- 225(5 sec hold)

Front squat: 5x3- 185

Lying hamstring curl: 12x3- 110

Bulgarian split squat: 8x4- 30's

Reverse hyper: 20x3- BW

My back is still incredibly sore and tight, so I had a light weight day. Also, for some reason I been getting migraines in the middle of my workouts. Most likely from the amount of PWO I been taking. Def distracting tho, so I'm going to dial the dosage down a bit.
 
You still had a nice workout man.


Maybe just go to a more mild pre for a little, or even just a cup of coffee to avoid the headaches that a sudden stop in all stims brings. I suck at cycling them myself. Last time was over a year ago.
 
rob112 said:
You still had a nice workout man.

Maybe just go to a more mild pre for a little, or even just a cup of coffee to avoid the headaches that a sudden stop in all stims brings. I suck at cycling them myself. Last time was over a year ago.
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Thanks bro. Yeah, just not as intense and upbeat as usual. A little slower paced as well. Not a bad workout by any means, I just prefer to waddle out the gym exhausted after doing squats.

I'm due for a stim break, been over two years for me. I also double or triple dose everything haha.
 
I'm gona be right there with you on the crappy workout today my friend, no worries.
 
525 deadlift video

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I like my set up, then forgot to pull the slack out. This shifted all the weight forward and made a very tough rep out of it. Oh well, PR none the less.

Edit: this is why my back is so sore haha. Damn near straight legged the thing.
 
CincyKiller45 said:
525 deadlift video

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I like my set up, then forgot to pull the slack out. This shifted all the weight forward and made a very tough rep out of it. Oh well, PR none the less.
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Not your prettiest rep but you locked it out at least, man. You know what to fix next time. Good job
 
Congrats on the PR.

I'm thinking you need to get your upper back stronger to keep your hips from shooting.
 
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