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Killn' The Cube: My powerlifting venture begins

Rodja said:
Ok. Well, your glutes aren't going to be tight with that kind of work so we can scratch that off the list.
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Would a plausible explanation be that my glutes and hamstrings aren't firing correctly? I've been thinking about it and I can't remember the last time my glutes have been sore and the only time my hamstrings get sore are after Romanian DL's. I know DOM's aren't a great indicator, but I'm just throwing it out there.
 
I'm seeing a lot of forward knee travel to go along with the butt wink. That can hold you above depth.
 
CincyKiller45 said:
Would a plausible explanation be that my glutes and hamstrings aren't firing correctly? I've been thinking about it and I can't remember the last time my glutes have been sore and the only time my hamstrings get sore are after Romanian DL's. I know DOM's aren't a great indicator, but I'm just throwing it out there.
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That could definitely be an issue. Have you tried warming up with some unilateral glute bridges?
 
herderdude said:
I'm seeing a lot of forward knee travel to go along with the butt wink. That can hold you above depth.
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Yeah, more so than normal today. I was trying a new technique where I wouldn't sit back as far because I thought it was a factor in my forward lean. I learned otherwise.
 
Rodja said:
That could definitely be an issue. Have you tried warming up with some unilateral glute bridges?
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No I have not. I just recently got turned on to them. I will start doing them before squats/deads.
 
CincyKiller45 said:
Yeah, more so than normal today. I was trying a new technique where I wouldn't sit back as far because I thought it was a factor in my forward lean. I learned otherwise.
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Always sit back. The reason you sit back far enough for you to lean forward and have that shin angle is because you don't open your hips up enough. Watch Rodja or Sean squat with a side angle shot. It looks like their femurs are six inches long. That's because they are both excellent at opening up the hips. You start losing mechanical advantage when your knees are a foot in front of the bar and your ass is a foot behind the bar and the rest of you is trying to find center.

The way to fix that is to get those knees opened up. Screw your feet into the ground, air squat with a band around your knees, mobilize, activate, concentrate, extrapolate, percolate, do whatever you have to do to get those hips opened up and knees out.
 
Like Herder said, screw them feet in. Screwing the feet in for me was my biggest eye opener ever. The more outwards my feet are, the less I'm able to torque them in and the more tension I loose in my hips.

What do you do for your hip flexors?

Also, this last week I was worried about my squat because my hips felt trashed. I wasn't able to spread my knees in an air squat at all. I wasn't able to open my hips up until I did this movement, which helped immediately (but not permanently, but well enough to get my squats in) You may not have a mobility issue, but if it is-this may help.
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Before my last squat, I yelled "chest up" and focused on keeping my chest up and driving up into the bar.

I think Herder made some awesome points in finding your center of balance.
 
herderdude said:
Always sit back. The reason you sit back far enough for you to lean forward and have that shin angle is because you don't open your hips up enough. Watch Rodja or Sean squat with a side angle shot. It looks like their femurs are six inches long. That's because they are both excellent at opening up the hips. You start losing mechanical advantage when your knees are a foot in front of the bar and your ass is a foot behind the bar and the rest of you is trying to find center.

The way to fix that is to get those knees opened up. Screw your feet into the ground, air squat with a band around your knees, mobilize, activate, concentrate, extrapolate, percolate, do whatever you have to do to get those hips opened up and knees out.
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Thanks for that man. So, I need to spread my knees as far as possible from the start of the squat to the finish? Also, my foot angle should be just slightly rotated, but not too much? Excuse my ignorance, my squat has been a demon I been battling too long. I've pretty much been doing a "good evening". I have to get better at squatting.
 
CincyKiller45 said:
Thanks for that man. So, I need to spread my knees as far as possible from the start of the squat to the finish? Also, my foot angle should be just slightly rotated, but not too much? Excuse my ignorance, my squat has been a demon I been battling too long. I've pretty much been doing a "good evening". I have to get better at squatting.
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Knees out, vertical shin position. Granted this isn't everybody's stance but I feel it's a great image of explaining it. And you spread them on the way down, and you'll bring them on your way up. Not caving in, but using your quads
 

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CincyKiller45 said:
Thanks for that man. So, I need to spread my knees as far as possible from the start of the squat to the finish? Also, my foot angle should be just slightly rotated, but not too much? Excuse my ignorance, my squat has been a demon I been battling too long. I've pretty much been doing a "good evening". I have to get better at squatting.
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Right, spread your knees from the start to the finish. Like Sean said, if your knees tick in a little out of the hole, that'll get your quads in it. But you're consciously forcing your knees out the whole time. This is accomplished with two things, screw your feet in and spread the floor.

If you put your foot on a 10# plate and set up like you're going to squat, your toes should spin all the way out. That's the best way to establish torque and remind your ass that it's time to get to work. You start screwing your feet out the second you're in position and you don't stop until the judge says rack.
 
I appreciate it fellas, a lot of great info. I had no idea what screwing your feet into the floor meant till now. Big keys for me are going to be; mobility, activation, digging the bar into my traps, screwing my feet in, and spreading my knees throughout the lift.

I'll take these next couple weeks to hammer down proper form. It's not going to be easy to resist the urge to lift heavy, but long term it will pay off ten-fold.
 
Sean1332 said:
Well, you'll be able to lift heavier now once you get that groove
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Exactly. Just going to engrain proper movement pattern and then reap them benefits later. I'm really interested to see how my squat responds. Only time will tell.

Does it make sense to use Deadlift for the ME lower-body movement and hammer low weight squats thereafter. I love conjugate and I've been getting results already. Literally hit a PR every ME day.
 
CincyKiller45 said:
Exactly. Just going to engrain proper movement pattern and then reap them benefits later. I'm really interested to see how my squat responds. Only time will tell. Does it make sense to use Deadlift for the ME lower-body movement and hammer low weight squats thereafter. I love conjugate and I've been getting results already. Literally hit a PR every ME day.
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No idea bud. That's why I was iffy on conjugate training...finding the right carryover to both lifts.
 
CincyKiller45 said:
Exactly. Just going to engrain proper movement pattern and then reap them benefits later. I'm really interested to see how my squat responds. Only time will tell.

Does it make sense to use Deadlift for the ME lower-body movement and hammer low weight squats thereafter. I love conjugate and I've been getting results already. Literally hit a PR every ME day.
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If you've hit your stride on what carries over to the big lifts, then keep at it.
 
Sean1332 said:
No idea bud. That's why I was iffy on conjugate training...finding the right carryover to both lifts.
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Yeah I can't say I'm the smartest dude when it comes to this stuff, I have a lot more to learn. The only thing I can say is I know I'm getting results and I'm enjoying this training style. When I say I really don't want to quit conjugate I mean It wholeheartedly.
 
I'd say the reason you're hitting PRs now is because you're testing in all new exercises and rep ranges. If you are still hitting PRs in several weeks, then hell yeah, do it up. One of the big things about conjugate is you MUST have a grasp of form and weak points and how to fix both.

Those slight adjustments really wouldn't be enough to force you to drop the weight. In actuality, you should be able to hit a squat PR next week with ease if you can incorporate the cues. That's what proper coaching is all about. It's not like quarter squatting where the solution is to strip the bar and start from scratch.

I would definitely recommend you squat more often. Vary your intensities, foot placement, and bar placement, and squat all the freaking time.
 
herderdude said:
I'd say the reason you're hitting PRs now is because you're testing in all new exercises and rep ranges. If you are still hitting PRs in several weeks, then hell yeah, do it up. One of the big things about conjugate is you MUST have a grasp of form and weak points and how to fix both.

Those slight adjustments really wouldn't be enough to force you to drop the weight. In actuality, you should be able to hit a squat PR next week with ease if you can incorporate the cues. That's what proper coaching is all about. It's not like quarter squatting where the solution is to strip the bar and start from scratch.

I would definitely recommend you squat more often. Vary your intensities, foot placement, and bar placement, and squat all the freaking time.
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The only new PR I hit was pause bench. Front squat was a legit PR, CGBP was legit, Deficit DL was HUGE. I mean my previous was 455x2 from the floor and I did 455x5 from a deficit. I see where you're coming from though. I'm only 3 weeks in.

Great idea on the squat tips. I'll up the volume and make sure I read these tips 10 times before every squat day.
 
Conditioning day (sort of):

Wanted to drag the sled, but the rain put a stop to it. So I decided to try box jumps for the first time. I figured it would help recruit some more motor units for my squat.

Got up to 51"x2 (did a sh1t ton of reps prior)

Also did a million wall squats and banded wall squats. Pretty much relearning to squat properly.

Ab wheel roll-out: 8x3

Banded pallof press: 12x3

Russian twists: 50x3

Solid day at the office. Heavy bench in the AM.
 
This thread is so much gold right now.
 
CountryLiftin said:
This thread is so much gold right now.
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Well, I'm about to take it up a notch. Remember my rant on the DB thread about the kid who thinks he's a UFC champ? I caught ole ninja on video today. Envision yourself preparing for a ME set. Now, envision trying to let this not be a distraction.

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After this he looked straight into my eyes and said, "hell yeah, been working on that move forever."

I might go to hell for this, but I'll have company.
 
CincyKiller45 said:
Well, I'm about to take it up a notch. Remember my rant on the DB thread about the kid who thinks he's a UFC champ? I caught ole ninja on video today. Envision yourself preparing for a ME set. Now, envision trying to let this not be a distraction.

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After this he looked straight into my eyes and said, "hell yeah, been working on that move forever."

I might go to hell for this, but I'll have company.
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The title alone is a win.
 
CincyKiller45 said:
Well, I'm about to take it up a notch. Remember my rant on the DB thread about the kid who thinks he's a UFC champ? I caught ole ninja on video today. Envision yourself preparing for a ME set. Now, envision trying to let this not be a distraction.

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After this he looked straight into my eyes and said, "hell yeah, been working on that move forever."

I might go to hell for this, but I'll have company.
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Holy. Balls.

I would've had to leave.
 
That was pretty terrible... Is he mental? Or disabled? In all seriousness
 
No, he's not mental or disabled. Well phuck, he truly believes he's a top notch fighter so I'm not convinced he's isn't. This sh1t drives me insane. It's hilarious, but I'm not looking for comedic relief at the gym.
 
Conjugate week 3: 10/16/13

ME bench: 305x3

Probably a PR, but the 3rd rep got sloppy, so I'm not counting it.

Bench (5 second pause on chest):
225x6
225x5x2 (left a rep or 2 in the tank)

NG DB bench:
55x12
65x12

Started feeling it in my RC, so I moved on.

Pendlay row:
135x10
165x10x4

Face-pull: 15x4- 90

DB lateral raise: 12x3- 25

Hammer curl SS banded press down: 10/10- 40's/average EFS band

I HATE training fasted. Today was a struggle, workout only last 75 minutes, but felt like I was there for 3 hrs. Body is wrecked, going to eat until I feel sick, then some more.
 
I'm the opposite, I always train fasted lol. Well I may have some Gatorade powder or something.

Solid triple there man. And the stars aligned bc I did pendlay rows too.
 
rob112 said:
I'm the opposite, I always train fasted lol. Well I may have some Gatorade powder or something.

Solid triple there man. And the stars aligned bc I did pendlay rows too.
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I get light headed as fuark when I train fasted. Also, don't have that "pop" that I do when I have calories in me.

Thanks. Heavy triples, pendlay rows, face-pulls, did we just become best friends?
 
CincyKiller45 said:
I get light headed as fuark when I train fasted. Also, don't have that "pop" that I do when I have calories in me. Thanks. Heavy triples, pendlay rows, face-pulls, did we just become best friends?
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Lmao just don't touch my drum set
 
Only good thing to report from today is that I went to pick up my tux for my buddies wedding that is tmrw and the pants that were sized in June no longer fit. Uppidy upgrade.

Gonna DE pull and squat like a maniac tmrw.
 
CincyKiller45 said:
Only good thing to report from today is that I went to pick up my tux for my buddies wedding that is tmrw and the pants that were sized in June no longer fit. Uppidy upgrade.

Gonna DE pull and squat like a maniac tmrw.
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Nice mang. Enjoy the wedding
 
Conjugate method: 10/18/13

DE Deadlift 1x6: 335

If I have numerous grammatical errors, it's because I've had way too much to drink. I want to make sure I document what I did before I forget.

DE Squat: 2x6: 245

Dimel DL: 12x3- 185

Bulgarian db SS from deficit:
40'sx6x3
BWx15

Reverse hyper SS CS leg press: 30/15- BW/400x2

Then my buddy called and said he needed me to pick up 3 kegs and some bottles for his wedding. Been drinking and dancing since, lol. Sleds would have been clutch. Whatammi gonna do?
 
Should've carried those kegs around the yard a few times for conditioning!

Some tips about drinking and text communication:

1.) Don't bring it up until someone accuses you.

2.) If accused, deny, deny, deny.

Personally, I follow those two rules all the time. Even face to face. Even if there's a beer in my hand.
 
herderdude said:
Should've carried those kegs around the yard a few times for conditioning!

Some tips about drinking and text communication:

1.) Don't bring it up until someone accuses you.

2.) If accused, deny, deny, deny.

Personally, I follow those two rules all the time. Even face to face. Even if there's a beer in my hand.
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Haha, I did have some ME keg tosses onto the bed of my truck.
 
Videos from yesterday:

DE deadlift- 335x1 (last rep)

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The good, sucking all the air into my belly helped. The bad, I would like my hips to be a bit more down and have my chest more upright. Anyways, the weight was ridiculously light and I'm pretty sure I can move 80% explosively on DL.

DE squat- 245x2 (last set)

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IMO my squat looked a lot better. Screwing them feet in def made a difference in glute activation. Can't weight to see what happens under maximal weights.
 
Conjugate week 3: 10/19/13

DE bench: 3x6 @70%- 225

OHP:
135x8
155x8
165x5 (died out)

I need to mix up my OHP, seated military press, z-press, and push press rep ranges more. Seems like I haven't gotten stronger on these in a few weeks.

WG pull ups:
5x5 BW +25
1xAMAP w/ BW- 10

Incline DB-
15x2- 60's
10x1- 60's

I went with about 30" in between sets and died out on the last one.

Cable fly: 12x3- 50's

Rolling DB extension SS EZ bar curl: 12/12- 30's/65

SGHP: 8x3- 135

Not a bad day. I've got a few things I need to improve upon. I've got a video of my last set of DE bench I'm going to upload.
 
CincyKiller45 said:
Conjugate week 3: 10/19/13

DE bench: 3x6 @70%- 225

OHP:
135x8
155x8
165x5 (died out)

I need to mix up my OHP, seated military press, z-press, and push press rep ranges more. Seems like I haven't gotten stronger on these in a few weeks.

WG pull ups:
5x5 BW +25
1xAMAP w/ BW- 10

Incline DB-
15x2- 60's
10x1- 60's

I went with about 30" in between sets and died out on the last one.

Cable fly: 12x3- 50's

Rolling DB extension SS EZ bar curl: 12/12- 30's/65

SGHP: 8x3- 135

Not a bad day. I've got a few things I need to improve upon. I've got a video of my last set of DE bench I'm going to upload.
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1 Arm DB OHP FTW.
 
CincyKiller45 said:
I've tried nearly every damn shoulder press variant there is except that one. Needless to say I'll give it a shot.
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Make sure you don't lean away from it, if you are, you're using too much weight.


The core should stay braced and the torso should remain upright throughout the whole movement.


Another couple of fun ones: 1 Arm Landmine Press, Bradford Press
 
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