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Killn' The Cube: My powerlifting venture begins

CincyKiller45 said:
Thanks for checking it out. I had a feeling the butt lift was a problem. I need to find a way to use leg drive whilst keeping my a$$ on the bench.
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It seems like you relax a bit at the bottom; I think leg drive sans butt lift is easier if you stay crazy tight the whole way.
 
Swanson52 said:
It seems like you relax a bit at the bottom; I think leg drive sans butt lift is easier if you stay crazy tight the whole way.
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I agree with you 100%, I relaxed, then used leg drive to move the weight off my chest. I'll try staying tighter.
 
CountryLiftin said:
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This was posted a few weeks back and helped me understand it more.
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Thanks, I'm going to check it out on my work break and see if I can't learn me something.
 
I agree with the other guys. Solid strength, just a technical issue to fix. GJDM
 
You blasted those suckers. The Dan Green vid that Country posted has some excellent tips from the guy with the best leg drive in the game. To keep your butt from coming off of the bench, you have to have two things: Your thighs can't be parallel with the floor, and your feet can't be under your butt. Try to envision yourself sliding off the top of the bench, or sliding the bench along the ground. Both of these things can't actually physically happen because your weight is on your traps, but either way you'll get your drive.
 
Week 7: back/bi

Cat back lat pulls: 25x3

Pendlay row: 8x4

DB row: 8x3

Reverse incline DB fly: 15x4

Banded EZ bar curl: 12x4

Had an unscheduled workout tonight. I had 12 hrs of class and needed to unwind. There's not a better way to do it than slamming some weights while listening to some Metallica, disturbed, and pantera. Went light because I've got DL's bright and early.
 
Oh! Lilly has a new book coming soon. It's supposed to clear things up and change things that haven't worked for the masses.

It also is supposed to be an inspiration more than anything. I'm gonna get it. It is 365 Strong
 
rob112 said:
Oh! Lilly has a new book coming soon. It's supposed to clear things up and change things that haven't worked for the masses.

It also is supposed to be an inspiration more than anything. I'm gonna get it. It is 365 Strong
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As long as he doesn't say "you don't hafta follow it how it's written, just do what works" like he did with his first book lol

I do like the title.
 
Sean1332 said:
As long as he doesn't say "you don't hafta follow it how it's written, just do what works" like he did with his first book lol

I do like the title.
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I do too. Read his interview with JTS on it.

Programming aside, I'll read just bc I do find him inspirational.
 
Cat backs and SGHP's are my favorite back exercises now. I didn't do SGHP's tonight because I got serious DOM's from them last week and I didn't want it to take away from my deads tmrw.

I'm def going to check out Lilly's book. Should be an interesting read.
 
Week 7: RE deadlift

Deadlift: 6x1- 415

I was feeling a little worn down, so I went light. I'm focusing on form first and weight second. If I push for rep PR's everyday I'm going to end up doing more harm than good. Oh well, easy 6 reps.

Rack pulls: 455x2x2

Oly squat: 8x3- 225

I feel like I had a break through on these. I kept my hips more under me and it felt like it helped a lot.

SGHP: 5x4- 155

Sort of had a lackluster day. My body is beat so I'm alright with it. Going to recover and hit some heavy squats Monday.
 
Week 7: body day

Standing press:
135x8
155x6
165x6
135x8

CG pin press:
135x15
155x12
175x12x2

Standing DB lateral raise: 15x3- 25's

Banded face-pulls: 15x4

Neutral grip pull ups: 10x3- BW

DB hammer curl: a lot

Good workout today. Now I'm going to eat until I feel sick.
 
Week 8: Heavy squat

Squat: 2x3
315x2
345x2
365x2 (PR)

Squats felt pretty solid. I'm still not supremely confident in my form, but a PR nonetheless. I've got a video to upload.

Zercher squat: 5x3
185x5
205x5
225x5

10 sec pause squat: 1x3- 225 (brutal)

Leg press SS reverse hyper: 20/20x3- 200/BW

Bulgarian split squat SS banded GM: 12/20x2-20's/heavy EFS band

Very challenging workout. I was floored after the last super set. I got another PR on squats, so a good day. I'll be feeling this workout for a few days for sure.
 
Nice work. Bulgarian split squats absolutely wreck my lower body...love them.
 
365x2 squat video.

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First one went up easy, second one I fought to get my hips back under me and when I did the bar shot up. Feels like I still have more in the tank.
 
You caught it before I said anything. If you push your head back while you're coming out of the hole, that'll go smooth. Make sure you're locking out before you start. Just flex your quads and squeeze your ass. Your descent will be more under control and that's how the judges want you to start.

You definitely had one or two more in you, and probably more once you learn to keep your chest throughout.
 
Everything herder said. Those moved quickly and if you can keep tight throughout the squat I'd think you could squat 400 bro. Good job

Edit: love Bulgarian split squats. Been doing them after my deads. Really heavy, I think they're making me stronger
 
Week 8: Explosive bench

Bench: 2x6- 225 (15 sec between sets)

Incline bench:
185x5
205x5
215x8

I was planning on only 5 for 215, but I wanted to see how many I could get.

Pause bench 1" off chest: 1x4- 245(5 sec)

Standing DB press: 8x4- 60's

Cable fly RP: 18/8/7+isometric hold

Banded press downs: 20x3


Solid, fast paced workout. I've been super busy lately, so I been running on limited sleep. Can't wait to get off work and get a good 8 hours of sleep tonight.
 
Thanks fella's. The 215 was probably a PR. The pausers were pretty challenging as well. On the first one I let the bar drift way too much and about got a free face job lol.
 
You're right, that's a serious pauser. I'm thinking those need to re-enter my training, they worked well in the past.
 
herderdude said:
You're right, that's a serious pauser. I'm thinking those need to re-enter my training, they worked well in the past.
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Yeah, I've just now started implementing them. Seems to be helping. They make you keep your tightness for sure.
 
Week 8: Back

Pendlay row:
185x5
205x5
225x5x3

Banded pull apart: 20x3

Reverse DB fly: 15x4- 25's

1 arm t-bar row: 8x3- 115

EZ bar curl: 15x3

Cat back pulls: 12x3 (Squeeze)

Threw in a fat a$$ dip and did some mobility and foam rolling.

I had to really will myself to go to the gym today. Sleeps been all sorts of f'd up and i find 12 hr school days draining. Glad I did. You know what they say, you never leave the gym saying, "I shouldn't have worked out today".
 
Long day of school man...could equate to 24 hours study and hw too depending on the material. Get that sleep when you can. I suck at sleep to. Zzzquil helps. Dropping that for some Lights out and Relora to tonight.
 
herderdude said:
Whaddyaa chew?
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Grizzly wintergreen pouches now. I've been dipping for 7 years and have dipped about everything. My all time favorite was grizzly 1900, but they discontinued it. I like the fact pouches don't tear up my gums or leave pieces in my teeth.
 
CincyKiller45 said:
Grizzly wintergreen pouches now. I've been dipping for 7 years and have dipped about everything. My all time favorite was grizzley 1900, but they discontinued it. I like the fact pouches don't tear up my gums or leave pieces in my teeth.
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Boo pouches. I want full power, wide open. I went with every variety of skoal for a long time before I switched to Cope long and then Cope original snuff.
 
Week 8: Deadlift

Deadlift: 455x3 (PR)

Wasn't what the program called for, but I wanted to lift something moderately heavy. I had 1-3 more reps in me for sure. Reverse bands have helped my lockout strength tremendously. I use to stall right below the knee, now I feel like its my strongest portion.

SG pulls from bottom pin: 8x3
225x8
245x8
275x8

I haven't done these in a while, almost forgot how challenging they are.

Pause deadlift: 2x5- 225

Just wanted to use a light weight and hit efficient reps. I sat back really hard and squeezed my glutes. The bar exploded off the ground. I need to use this form under heavy weight.

SGHP: 6x4- 135

Decent workout. I ran out of PWO and had to use this sh1tty stuff I picked up at the Arnold. Not nearly as good as my usual, but I'll get some better stuff and come back strong.
 
herderdude said:
Boo pouches. I want full power, wide open. I went with every variety of skoal for a long time before I switched to Cope long and then Cope original snuff.
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Lol, i knew I'd get some flak about pouches. I been dipping too long now and am tired of tearing up my gums. I do love Copenhagen black tho.
 
CincyKiller45 said:
Lol, i knew I'd get some flak about pouches. I been dipping too long now and am tired of tearing up my gums. I do love Copenhagen black tho.
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Ooh yeah man. Cope black was tits.

EDIT: Still pulling like an animal, too.
 
Solid session brosideon

Pull numbers looking good. I gotta think of a way to continue getting reverse bands in the program here and there bc you make a good point and I noticed the help on squats(didn't try it with deads enough).

Edit: you genius Killer! I'll add them every third week as a safe overload!
 
Week 8: body day

Push-press:
135x8
165x5x3
185x5

First time trying these. Surprised myself, could have done more.

JM press: 8x4- 125

WG chin SS reverse fly machine: 10/15x3

Face-pull SS DB side lateral: 15/12x3

Spider DB curl: 8x4

Da pump tho. Was feeling really motivated considering I was up drinking until 5am and got up at 9am for this workout lol. Also, I am struggling with money at the moment, so this will be my first stim break in 2 years. Every time you run out of PWO an angel loses its wings.
 
Dude I bought 750 servings of some pretty good caffeine powder for 8 bucks online. I'd recommend that with some bulk Citmal. Good to go!

Strong push press, dude. Pretty ****in sweet
 
Sean1332 said:
Dude I bought 750 servings of some pretty good caffeine powder for 8 bucks online. I'd recommend that with some bulk Citmal. Good to go!

Strong push press, dude. Pretty ****in sweet
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Hell yeah, I'm going to go with something similar to that. No PWO today was ok, but I want the extra kick for squats and deads.
 
Week 9: Explosive squat

Squat: 6x2- 245

Felt good and fast. For now on I'm doing all explosive work beltless.

Front squat:
255x2
275x2
295x2 (PR)
315x1 (PR)

I have video's of my last two sets to upload. Huge PR.

Banded GM SS leg press: 20/15x3- heavy band/250

Bulgarian split squat SS DB swing: 8/12x3- 25's/80

Lying hamstring curl: 20x3- 90

One word to describe today; pain.
 
315 on fronts! That's setting you up for a big back squat, man. It's a good indicator.
 
herderdude said:
315 on fronts! That's setting you up for a big back squat, man. It's a good indicator.
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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.
 
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