Killn' The Cube: My powerlifting venture begins

Good squat. Definitely bounced that bench too much though. Where's the 335?
 
CountryLiftin said:
Good squat. Definitely bounced that bench too much though. Where's the 335?
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I only video taped my 405 fail and success and the 355 bench. If you guys want to see my 405 fail ill post it, i busted my a$$.

I no doubt bounced too much AND popped my hips up. I cannot get a comfortable set up on that damn bench. I've tried everything possible that u guys have suggested and other things that would stop the hip popping problem. The bouncing is easy to fix, I just lost control. All in all i Still feel good about today.

Acer, honestly my body feels great right now and I might be sore in the morning, but I should be G2G on Sunday.
 
I wrote a long post and it didnt go. Move your feet back way more. Like a foot. Your knees need to be lower compared to the bench and more arch through your hips.
 
Sean1332 said:
Widening your stance can achieve that as well.
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Yep. I think he can build some more tightness and arch going back some and I couldn't really see his width from the side but absolutely wider accomplished the same thing and can lend stability as well as long as it doesn't cause cramping in the hip flexors. I know if I'm too wide I get tighter.
 
I've tried that, power rack is narrow as balls and the actual bench set up we have is 6" wide, so I can't get stable. Moving my feet more torwards my hips made my hips pop even more. The rolling bench I use in the power rack is really low and I have long legs if that makes a difference.
 
I'm just afraid if your feet come back more your hips will still rise. Dunno dude. I prefer more wide and flat footed. I suck at it too tho
 
Different styles work for different builds. You need to change something though. Work on it more. Let me see if I can find a pic of my setup to show you.
 

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I appreciate the words of encouragement and critics guys. I've got a lot to improve upon, but that's why I love this stuff. Takes time and work.

I'm uploading the 405 fail because i think it's hilarious. You will know why I was so stoked about getting it my 2nd attempt after seeing the fail.

Finally downloaded BASL and its even more than I expected after browsing through it. I think it's going to benefit me a lot.
 
CountryLiftin said:
Different styles work for different builds. You need to change something though. Work on it more. Let me see if I can find a pic of my setup to show you.
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I agree and I don't think the positioning of the feet under the hips Is the most advantageous for me. I gave it a 2 month run and the hip issue was even more prominent. I would like to see what a good bench set up would do for me, though I know there are other issues as well.
 
CincyKiller45 said:
I agree and I don't think the positioning of the feet under the hips Is the most advantageous for me. I gave it a 2 month run and the hip issue was even more prominent. I would like to see what a good bench set up would do for me, though I know there are other issues as well.
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Yep I'm just throwing out ideas bud. Try what Sean sad.
 
CincyKiller45 said:
I agree and I don't think the positioning of the feet under the hips Is the most advantageous for me. I gave it a 2 month run and the hip issue was even more prominent. I would like to see what a good bench set up would do for me, though I know there are other issues as well.
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Ready for the secret? Get really tight, and bench really heavy. You'll find it on accident one day. Having seventy five ideas swimming in your head while 300lbs is directly over your neck is the second worst case scenario. Having a good height bench helps a lot. Just keep doing it and you'll get it.
 
Week 11- Deadlift max

455x1- Easy
495x1 Easy
545x0 phucker didn't budge

I might have made too big of a jump. I've already hit 525, so I made the jump to 545 and couldn't get it off the ground. I'm going to do a lot more deficit work in the coming months. My sticking point use to be around my knees and since I've been implementing a lot of rack pulls and reverse bands it's now off the ground. I was pretty upset about not getting it, so I pulled from a deficit following my failed attempt.

I did:

Pause DL's from a deficit: 6x2- 225

Then straight deficits w/o pause:

315x6x2
365x6
405x6
455x1x2

I'm pretty tore up from it actually. I probably should have waited another day to max because I was a lot sorer from squats than I expected to be. I'm not blaming the fail on it because I'm not sure if I would have gotten it anyways. Good cube run tho, I hit 3 PR's in this second cycle, so I'm pleased with my improvement.
 
Sucks about 545, by good job the last 9 weeks and the PRs that you got. It's awesome seeing all yor numbers climb.

What's the next plan?
 
Sean1332 said:
Sucks about 545, by good job the last 9 weeks and the PRs that you got. It's awesome seeing all yor numbers climb.

What's the next plan?
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Thanks man, I'm def glad I gave the Cube a second run. I know I was previously talking about doing The Juggernaut Method 2.0, but after looking into it a bit more it looks a lot like 5/3/1 with more volume. IMO that's the last thing I need at this time. I need to get more experience w/ heavy weight.

Like everything else in life, I've been procrastinating on choosing which program to run. Honestly, I'm leaning towards Conjugate. I feel I've gained some good experience w/ programming after running The Cube and could lay out a good Conjugate program. Hell, nothing could go worse than my first Cube run.

Suggestions?
 
I'm going to take a jab at conjugate myself. I like 5/3/1, the version I'm doing, but it's still pretty boring. I may do Coans someday as well.

I vote conjugate though.
 
If the Cube is working, why change it? Where I'm from, they say dance with who brung ya. I vote wait for a plateau to make changes. After a few more Cube cycles, the tweaks you make to make it work for you will make it look like a totally different program.
 
herderdude said:
If the Cube is working, why change it? Where I'm from, they say dance with who brung ya. I vote wait for a plateau to make changes. After a few more Cube cycles, the tweaks you make to make it work for you will make it look like a totally different program.
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It's my understanding that the Cube is conjugate with the addition of RE? I'm looking to go heavier more often, so that's why I was leaning conjugate. If I choose conjugate I'm bringing w/ me the things that increased my strength from the Cube.

Examples: paused reps, staying off the box, staying away from floor and board pressing,
reverse bands, lots of back work.

I'm also looking to hammer all my weaknesses. I've strayed away from direct core work and conditioning, so I'm def incorporating them.

Hmm.

Edit: I hear you tho. If it ain't broke don't fix it..
 
CincyKiller45 said:
It's my understanding that the Cube is conjugate with the addition of RE? I'm looking to go heavier more often, so that's why I was leaning conjugate. If I choose conjugate I'm bringing w/ me the things that increased my strength from the Cube.

Examples: paused reps, staying off the box, staying away from floor and board pressing,
reverse bands, lots of back work.

I'm also looking to hammer all my weaknesses. I've strayed away from direct core work and conditioning, so I'm def incorporating them.

Hmm.

Edit: I hear you tho. If it ain't broke don't fix it..
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Conjugate uses RE....


Don't mistake Conjugate with Westside.
 
jimbuick said:
Conjugate uses RE....

Don't mistake Conjugate with Westside.
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Ding ding ding ding. The cube is a spin on conjugate. Lilly trained Westside for 10 years. The only two training styles he knows are what he started with: Brutal, Heavy, and Dumb (R), and Westside. He just added some BHD back into Westside and added and subtracted what he needed.
 
To clarify, you're saying conjugate uses RE, but for the accessory lifts?

After doing further research I'm pretty committed to trying conjugate. This is just the beginning of a long road and I want to see how my body responds to different work loads. I'm taking what I've learned from the cube and will program it accordingly into a conjugate template.

For the sake of humility, this is my max squat.

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Talk about beast mode..
 
Your squat will catch up. I don't mean to sound like a dick, but you bench almost what you squat. Something is going to click, and when it does, it's going to catch right up with your big ol deadlift, and you're going to have an awesome total. You've been progressing

Don't watch freaks like that lol A guy at my gym is 30lbs less than us and he SSB squatted 405 for 25+ reps.
 
Sean1332 said:
Your squat will catch up. I don't mean to sound like a dick, but you bench almost what you squat. Something is going to click, and when it does, it's going to catch right up with your big ol deadlift, and you're going to have an awesome total. You've been progressing

Don't watch freaks like that lol A guy at my gym is 30lbs less than us and he SSB squatted 405 for 25+ reps.
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Ay, facts are facts. I've been benching considerably longer than squatting. I think with the addition of BASL and the incorporation of a metric ass ton of wall squats i'll be heading in the right direction.

Damn man, that's no joke. I wish there was people like that at my gym!
 
CincyKiller45 said:
To clarify, you're saying conjugate uses RE, but for the accessory lifts?

After doing further research I'm pretty committed to trying conjugate. This is just the beginning of a long road and I want to see how my body responds to different work loads. I'm taking what I've learned from the cube and will program it accordingly into a conjugate template.

For the sake of humility, this is my max squat.

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Talk about beast mode..
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Sean1332 said:
And correct. RE would be for assistance exercises, every workout
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Not necessarily.


Conjugate uses RE for main movements as well. Westside doesn't, but westside isn't the only variety of conjugate periodization.


I rotate RE days with ME and DE. Normally, I use RE in place of DE, but I have used RE to replace ME (usually if emphasizing recovery, pseudo-deload)

Edit: Similar to how the Cube IS conjugate periodization (rotation of intensities/movements).

For mine I use ME Lower, Con., ME Upper, RE Lower, Con., RE Upper, Rest.

I replace some of those RE days with DE days and even some of the ME with RE.
 
jimbuick said:
Not necessarily. Conjugate uses RE for main movements as well. Westside doesn't, but westside isn't the only variety of conjugate periodization. I rotate RE days with ME and DE. Normally, I use RE in place of DE, but I have used RE to replace ME (usually if emphasizing recovery, pseudo-deload)
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Mind sharing where you got that? I'm still reading up on Conjugate as well. I just glanced over some of Dave Tate's stuff, which is why I said what I said about RE being for accessory.
 
Sean1332 said:
Mind sharing where you got that? I'm still reading up on Conjugate as well. I just glanced over some of Dave Tate's stuff, which is why I said what I said about RE being for accessory.
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I wanna say it's in the articles on Westside's website. True DE will crush your joints (if your biceps aren't sore from decelerating or your elbows aren't sore from locking out, yer doon' it rong) and RE is something that should be programmed in either as a deload or an equal member of the rotation. Even ME lifts can (and I argue should) be done with reps involved, say once you get above 90% hit a triple and singles or a double and singles. You want 3-5 reps above 90%, it doesn't have to be singles. Here's where I got a lot of info and understanding on conjugate, this is a westside modification:


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There's a ton of info on all things training at this link, which I have bookmarked:

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herderdude said:
I wanna say it's in the articles on Westside's website. True DE will crush your joints (if your biceps aren't sore from decelerating or your elbows aren't sore from locking out, yer doon' it rong) and RE is something that should be programmed in either as a deload or an equal member of the rotation. Even ME lifts can (and I argue should) be done with reps involved, say once you get above 90% hit a triple and singles or a double and singles. You want 3-5 reps above 90%, it doesn't have to be singles. Here's where I got a lot of info and understanding on conjugate, this is a westside modification:

Invalid Link Removed

There's a ton of info on all things training at this link, which I have bookmarked:

Invalid Link Removed
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That's about as good a guess as any, I don't even know where I picked it up from.

Maybe their articles (or someone else's?) or just the BoM. Probably DeFranco if I were to guess though.


My point is that everyone here (OK not everyone, but most) are saying conjugate but only thinking Westside.

Conjugate does not just mean Westside.


Westside uses RE and SE for assistance and DE/ME for main movements, but conjugate rotation is the rotation of exercises and intensities to avoid stagnation and develop multiple facets of fitness (strength, conditioning, speed, etc.) simultaneously.

You can Google RE and find some of Verkoshanskys stuff on it fairly easily, but it need not be limited to assistance.

Hell, the Cube method IS conjugate rotation! Cycling through intensities with RE, DE, and ME and cycling your movements with Dead, Squat, Bench. Conjugate periodization is not limited to any specific template.
 
I know I'm definitely basing my definition of conjugate off of westside. I'm not confident enough in my knowledge of conjugate without westside to make any inferences otherwise. Hell, the more I learn, the less I feel ready for conjugate. And I ran it for four months.
 
Hmm, interesting stuff. I've got a lot of learning to do. I'm going to take this week as a, do whatever I want, type of week. My lumbar is pretty tore up, so I'm going to stay away from heavy multi-joint movements to allow recovery.

I've noticed the more direct core work I programmed out, the more my lower back hurts after squats and DL's.
 
9/23:

Cat-back pulls/pull-aparts: heavy EFS band/onx mini

X25/20
X20/20
X18/20

SGHP: 6x4- 135

Neutral grip pull-ups/pull-aparts: 8/20x3-BW/onx mini

Reverse fly machine: 15x3-110

Slider DB curl: 8x4- 30's

Concentration curl: 15x2- 30's

Plank: 2 min

Ab wheel roll-out: 6x3- (I suck at these)

My upper back was pretty smoked from the volume and I have a feeling my abdominals are going to be sore. Solid workout.
 
9/24:

Phuck ton of wall squats and banded wall squats.

7 second descent squat: 135x8x4

Light weight sled drag: 90lb+ sled 10 min? (My conditioning is terrible)

More banded wall squat. These are awesome.

Seated calf raise: DC style

DB banded side bends: 20+average bandx15x3

Plank: 2 min 30 sec

Weird workout, I know. I just don't want to put anything heavy on my back right now and these little sessions are better than nothing.

Read an article by Chad Wesley Smith and he was talking about the advantages of slow descent squats. They completely take out the stretch reflex and will help me find my squat groove. These and pausers are going to be gold for me.

Note: I'm a out of shape phuck. Must condition more.
 
My conditioning is ass too. Interesting workout. Ill have to look into that slow descent
 
CincyKiller45 said:
9/24:

Phuck ton of wall squats and banded wall squats.

7 second descent squat: 135x8x4

Light weight sled drag: 90lb+ sled 10 min? (My conditioning is terrible)

More banded wall squat. These are awesome.

Seated calf raise: DC style

DB banded side bends: 20+average bandx15x3

Plank: 2 min 30 sec

Weird workout, I know. I just don't want to put anything heavy on my back right now and these little sessions are better than nothing.

Read an article by Chad Wesley Smith and he was talking about the advantages of slow descent squats. They completely take out the stretch reflex and will help me find my squat groove. These and pausers are going to be gold for me.

Note: I'm a out of shape phuck. Must condition more.
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Now that you've maxed, this is the time to lay the foundation of volume and conditioning. I haven't been conditioning for shyt! I better start.
 
9/26

Bench w/ chains: 6x3- 255 at top

3" pause bench: 2x5- 185

Banded triceps extension: 15x4

Z-press: 8x3- 95

WG pull ups:
BW+25x5x3
BW+45x3 (isometric hold at top)

Pec deck (RP): 20/8/7

Then rolled on lax ball for the first time. Ouch. Also did some more wall squats, banded wall squats, and pull-aparts. I can really tell a difference when I set my hips when doing these. I already feel an improvement in form, now I just have to do a million more.
 
CincyKiller45 said:
9/26

Bench w/ chains: 6x3- 255 at top

3" pause bench: 2x5- 185

Banded triceps extension: 15x4

Z-press: 8x3- 95

WG pull ups:
BW+25x5x3
BW+45x3 (isometric hold at top)

Pec deck (RP): 20/8/7

Then rolled on lax ball for the first time. Ouch. Also did some more wall squats, banded wall squats, and pull-aparts. I can really tell a difference when I set my hips when doing these. I already feel an improvement in form, now I just have to do a million more.
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2 chainz! Nice work
 
9/27

3" deficit DL w/ 60# chain: 1x5- 465

5" deficit SGDL:
225x8x3
275x6

Sumo DL: 275x3x6 (form is terrible)

Banded hamstring curls: 20x3

Plate pinches: 2 10's x failure x 3

Banded crunches: 20x3

Side plank: 1 min each side


Solid workout, feeling pretty beat, lol. Nothing really to comment on except I'm starting my real sh1t Monday.

Edit: thought of something. I'm going completely raw. I think my belt has become a crutch and the only thing I'm concerned with is improving MY strength.
 
Thanks guys, I felt stronger today than max day. I'm still mad I missed the 545 off the ground, so I'm keeping a hefty deficit workload in the rotation.
 
Finally have my conjugated periodization template complete. Nothing too fancy. All ME movements are full-range or paused, Weeks 1-4 are triples, weeks 5-8 are doubles, and 9-12 are singles.

It's laid out through various sources, but mostly Chad Smith's proposed RAW template.
 
Conjugated periodization: Day 1- 9/30

ME Front squat: 285x3 PR

Wow, felt easy. Wall squats have already helped me on my form. Everything just feels tighter and more in sync. Previous PR was 275x2 w/ a belt and today was 10lb more +1 more rep + beltless.

Reverse band deadlifts:
405x5
425x5
435x5
455x5

Toes elevated Romanian deadlift: 225x8x3

Sled drag: 125ft x6- 145lbs+sled

These beat my a$$ and kicked me while I was down.

Banded GM: 50x1- average EFS band

Ab roll out: 8x2- still suck at these

Pallof press: 12x3- onx mini

Very successful first day w/ conjugate. Took longer than the cube, but I also did more and will have 1 less lifting day a week. I'm going to keep an eye on my weight and strength levels as I continue to condition my body. I won't hesitate to get McSloppy if I deem it necessary. 8)
 
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