Killn' The Cube: My powerlifting venture begins

Week 10: bench

Bench: 275x5x2

Incline BB: 12x3- 155

Z-press: 8x3- 95

DB side lateral SS banded pull apart's: 12/15x3

Pec dec fly RP: 21/8/7

Straight bar cable press downs: 25x2

Good session, body is feeling a bit drained. I'm suppose to be maxing this week, but I'm going to have to wait till later next week.
 
Solid as usual. How was the butt on the bench at submaximal? Play with your feet any?
 
herderdude said:
Solid as usual. How was the butt on the bench at submaximal? Play with your feet any?
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I can't find any position to put my feet that will allow me to use leg drive while keeping my a$$ down.

I'm contemplating ratchet strapping my hips to the damn bench.
 
CincyKiller45 said:
I can't find any position to put my feet that will allow me to use leg drive while keeping my a$$ down.

I'm contemplating ratchet strapping my hips to the damn bench.
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Just keep working at it, man. One day it'll click. Maybe watch "So you think you can bench?" or "Bench 101" again for a quick refresher.
 
herderdude said:
Just keep working at it, man. One day it'll click. Maybe watch "So you think you can bench?" or "Bench 101" again for a quick refresher.
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Yeah, I'm due for another review. I feel solid at every aspect of benching, but leg drive. I think the problem could be alleviated with a good bench.

Forgot to comment on the z-press. They were great. I sat on my a$$ and did them from a dead stop on the pins. Something i will keep in the rotation.
 
How heavy are you these days man?


How high is your bench. It definitely plays a part. Basically you want to sit over the bench, not with your butt down in it if that makes sense. Like straddle the bench and then lay back, arch, and out your feet back and get on your toes until your body gets tight. If your hips aren't flexible enough you won't be able to do it though.
 
CountryLiftin said:
How heavy are you these days man?

How high is your bench. It definitely plays a part. Basically you want to sit over the bench, not with your butt down in it if that makes sense. Like straddle the bench and then lay back, arch, and out your feet back and get on your toes until your body gets tight. If your hips aren't flexible enough you won't be able to do it though.
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About 209 completely dry, give or take a few.

I'm not sure exactly how high it is. Lower than a normal one I believe. It's a Bo-flex bench that I slide into a power rack. Super slick. My hips are actually fairly flexible and I got what your saying. I'm going to try it out.
 
Nice bud. Get some. You mean dry like walking weight or like cut for a meet?
 
CountryLiftin said:
Nice bud. Get some. You mean dry like walking weight or like cut for a meet?
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Like first thing in the morning before I eat and after I pee.

I'm going to continue bulking until I get around 215, then cut slowly to 205. I believe that would put me in a position for an easy water weight cut to 198. I know a lot of people would argue that I shouldn't worry about cutting or anything for my first meet, but I really want to put up solid numbers.
 
Got ya man. Not a bad plan. Numbers are numbers though so focus most on just getting strong.
 
arch untill your but is off the bench and walk your feet out untill your butt goes back on the bench. it might be uncomfortable in your groin area at first, but once you get the flexibility youll be good. then you can hit your legs hard when you bench and no more butt problem.
 
James Fuller said:
arch untill your but is off the bench and walk your feet out untill your butt goes back on the bench. it might be uncomfortable in your groin area at first, but once you get the flexibility youll be good. then you can hit your legs hard when you bench and no more butt problem.
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Thanks for the tip dude. That sounds like a solid way of setting up. Most definitely going to give that a shot.
 
Week 10: back

Pendlay row:
135x12
165x10
185x8
225x8
245x6

Cat-back pulls: heavy EFS band
X25
X25
X20
X18

Banded curl/DB reverse fly/banded pull apart's tri set. 15/12/15x4

^ouch

Got In the gym today and conversed w/ a bunch of people for about 30 min. I got this kid doing 5/3/1. Thank god, he needed help BAD. He was doing at least 5 curl variations 5X a week LOL. Then talked to a PL'er guy for a while. Me n him are the only strength enthusiasts, so when we get to talking we can go on for ever.

Ended up running low on time, so I got in what I could. Light DL's in the AM.

Now it's football time.
 
Week 10: Explosive DL

DL: 6x2- 315

Form felt solid and bar was moving fast. I got a video for you guys to check out. I want to make sure I'm hammering proper form under sub-maximal weights.

Sumo DL: 3x5- 315

I haven't been pulling sumo as often as I should, so I went light again to ingrain proper form.

Low wide stance box squat:
185x8x2
205x8

I'm digging box squats. I'm going to keep doing them on DL days because they murder my PC and are easier on my knees.

Suspended bar wide stance GM: 8x4- 135

Went light and parallel.

SGHP: 6x4- 135

Though I didn't go heavy, I felt like I got a lot out of today's session. Form was my first priority and I feel like I'm setting myself up for a DL PR next Sunday. 525 is my current PR and anything over that is money in the bank. My goal is to nail 545.

My plan next week is to nail some reps on squat and bench at about 50% on Monday and DL Wed. Then max Squat and Bench Friday and max DL's Sunday. I will never max the big 3 in 90 minutes fasted again. It was a disaster. Hoping to PR across the board. I've put a lot into these last 10 weeks and hope I will reap the benefits next week.

Goal:
Squat: 405
Bench: 345
DL: 545
 
DL 315x2 video:

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I think I could get my shoulders behind the bar a bit more. The ROM looks ridiculously short to me. Dem long arms tho, lol.
 
Yeah, those definitely look good and fast. Looks like you could jump with that weight! Tons of leg drive.
 
Not much to say re:form. Looked very good. Great explosive speed as well.
 
Thanks guys. I've really been focusing on "leg pressing" the weight up. I damn near SL'd 495, so I figure i can squeeze out some extra poundage w/ proper leg drive.
 
Use the legs to add momentum but don't overdo it. Goodluck on your maxing.
 
Week 10: body day

OHP: 8x3- 155

Banded triceps extension: 20x3

WG pull-ups: 5x5- BW+25

Band pull-apart's: 20x5

Concentration curl: 20x3

DB hammer curl (RP): 10/8/6- 40's

A good amount of volume today, the pump was dumb. About to bail hay for conditioning.

Stoked for the Mayweather fight tonight. A kid from my old gym is fighting on the under card. 11-0 w/ 9 KO's, Chris Pearson. Boxing fans keep an eye out for him.
 
Pulls looked easy and really fast but I think you're hyper extending your back at the top.. But then again I might be wrong
 
aceroni said:
Pulls looked easy and really fast but I think you're hyper extending your back at the top.. But then again I might be wrong
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I appreciate your critique and I think you have a viable point. I could have been over empathizing my hip movement. My three main focuses on convo deads have been; getting my chest up pre pull, leg drive, and getting my hips through. I agree that my hips have been hyper extending and though no issues have occurred thus far, it's something I need to keep in check for the future.
 
Week 11: deload

Squat: 225x1x10

Wow, squat felt powerful. I widened my stance and made my first real attempt at low bar. Most definitely made a difference in my squat. I have conflicting views whether I should try this style of squatting on max day. I think I could squat more, but I have only today's experience w/ it, so it could go bad.

Also made a connection w/ another powerlifter. He trains at PacificoPowerSystems, where there's 3 guys sporting 800+ pulls. Guess what, 8 friggin dollars a day to train there. I need to take advantage of that. Being around a group of like minded, powerful sum b1tches would only be to my benefit.

Edit: did a good amount of mobility work today as well. Tried opening my hips like a dirty girl on a Friday night.
 
Sean1332 said:
Be awesome if you get to lift there!
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Oh I can without a doubt, he gave me the times of night they train and what movements they do on each day. Owner has 50 WR's and his son is my age totaling 2400 multi ply. Brandon Lilly and Lilliebridge and other people are coming to that gym soon to do something for universal. I'll be there, schedule permitting.
 
Even though this is extremely light I took a video to see what my form looked like w/ low bar and a wider stance. I think I'm going to generate more power this way.

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CincyKiller45 said:
Even though this is extremely light I took a video to see what my form looked like w/ low bar and a wider stance. I think I'm going to generate more power this way.

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Looked good, make sure your knees are locked at the start...
 
Week 11: Max Day

Squat: 405x1

Missed 405 the first attempt. The bar rolled forward and shot over my head and I ended up busting my a$$. Sacked up and attempted it again and got it. I still think I have so much more in the tank on squat if I could stay more upright. You'll see what I'm talking about when I post the video. 40lb PR nonetheless.

Bench:
315x1 smoked
335x1 even better
355x1 got it, but hips shot up a bit, so I'm not counting it.

Great phucking day. This was the culmination of 3 months worth of training and I'm feeling good. My head was in the right spot, I wanted to rip something apart. DL max outs Sunday.

Videos to come!
 
Nice work dude! When are you gonna do a meet for chrissakes!?
 
Congrats man. Prs feel good.


I'd play that Sunday by ear. Your hips / everything might be a little sore and it may hinder your pulling
 
Thanks fella's, felt good to PR. Number 1 thing I learned today is that I need more experience in the 90-100% range. Form really broke down on me.

Here's the video's.

405x1 squat:

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Turned into a heave a$$ GM.

355x1 bench:

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Pretty sloppy. Bounced a bit and my hips popped up. Like I said, I will NOT count this as a legit PR and will not base my % off of 355.
 
Good job sticking through that 405 man. I lost my last max attempt around that same spot you struggled through. Keep up the awesome work.
 
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