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Killn' The Cube: My powerlifting venture begins

Tonight:

Foam roll lower back, upper back, glutes, hamstrings, IT band, quads, and groin.

Wall squat w/ band around my knees x a lot

Box jumps: not a terrible amount because I got some DE lower body tmrw, but enough to let me know I'm outta shape.

Ab roll outs: 8x3

Banded DB side bend: 15x3

Plank: 2 min

That's all she wrote.
 
Cincy, I started getting a bit if a tuck under when air squatting this week. Definetly a stiffness thing for me. Tony G makes a bit of sense:

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I'll be implementing a touch n go box squat tomorrow for explosive day until my hips are loosened back up. He throws out a couple good mobilizations/stretches in there that could possibly help out your soon to be big squat.
 
Sean1332 said:
Cincy, I started getting a bit if a tuck under when air squatting this week. Definetly a stiffness thing for me. Tony G makes a bit of sense:

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I'll be implementing a touch n go box squat tomorrow for explosive day until my hips are loosened back up. He throws out a couple good mobilizations/stretches in there that could possibly help out your soon to be big squat.
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Hell yeah, thanks Sean. I bookmarked them, they are awesome. If there's anything good to say about my squat, it's that I've added 60-70# in 6 months. I'm working hard on raising it.
 
Lifted with the man, the myth, the legend tonight (herder). I missed 415 twice, but I learned a lot about squatting. So, was a definite success. No excuses, just didn't have it locked in mentally. I'm not sure of the exact sets, but did a lot of squatting. 385 moved faster than ever and form was looking much better at the end. I'm guaranteeing big squat PR's in the future.

Did some speed pulls after he left. My legs are shot. I need to build up my PC badly. Build dem brakes. Justin's a great guy and knows his sh1t for sure.
 
CincyKiller45 said:
Lifted with the man, the myth, the legend tonight (herder). I missed 415 twice, but I learned a lot about squatting. So, was a definite success. No excuses, just didn't have it locked in mentally. I'm not sure of the exact sets, but did a lot of squatting. 385 moved faster than ever and form was looking much better at the end. I'm guaranteeing big squat PR's in the future.

Did some speed pulls after he left. My legs are shot. I need to build up my PC badly. Build dem brakes. Justin's a great guy and knows his sh1t for sure.
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Your well on your way. Here are my notes on the day for reference:

Learn and commit to the braced neutral spine. Read it in BASL and live your life with a braced neutral spine. Then get big air for your powerlifts.

BRING SOMETHING TO COVER THAT DAMN MIRROR!

Unrack tall and upright. Hips under the bar. Squat tall and upright.

TAKE YOUR TIME! Unrack, settle. Baby steps, settle. Squat.

Stance in to about shoulder width. Toes dead straight ahead.

More pause squats. Don't chill on your calves, hold it right at parallel for 1-5s.

Mobility mobility mobility. Couch stretch, band distracted hammy stretch, and piriformis stretch and your g2g. Five minutes a day and your butt tuck is gone.

Work on one thing at a time until you master it and you'll be squatting 455 by Christmas!
 
^**** ya to all of that

I never noticed there was a mirror in front of you. Are you able to setup the J-Cups on the opossite side?
 
That's awesome. Sucks you missed the PR, but the learning and confidence to get one bc of this session evens it out and then some. Solid work brother.

Edit: damn, nice but of knowledge.


I wish I could get the damn setup away from a mirror at the gym. Only time I've squated without one in like 2 years or so is at the comp.
 
Vids!

335
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365
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385
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Herder those tips were awesome. Made a huge difference. I'm copying and pasting them down on paper so I can read them everyday. It's crazy how much sh1t I thought I knew and the reality of it. Can't wait to recover and smash some more squats.
 
CincyKiller45 said:
Herder those tips were awesome. Made a huge difference. I'm copying and pasting them down on paper so I can read them everyday. It's crazy how much sh1t I thought I knew and the reality of it. Can't wait to recover and smash some more squats.
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You're gonna kill it. You smashed 315 several times after I left you hung out to dry twice with 415 on your back. And that was your second ME lower day of the week. Look at how 385 moved, there's no way 415 should stop you. It'll take a couple weeks for you to ingrain all the things you need to be doing and then taking 415 for a ride will be a breeze. Get in some practice seshes with 225 at the end of your upper body days for the next few weeks to accelerate the process.
 
herderdude said:
You're gonna kill it. You smashed 315 several times after I left you hung out to dry twice with 415 on your back. And that was your second ME lower day of the week. Look at how 385 moved, there's no way 415 should stop you. It'll take a couple weeks for you to ingrain all the things you need to be doing and then taking 415 for a ride will be a breeze. Get in some practice seshes with 225 at the end of your upper body days for the next few weeks to accelerate the process.
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If I wasn't a vag I would have hit 415. Not your fault. Most definitely is going to take some time, but I got plenty of it. My first competition is going to be in spring, so it will all be there when its time to nut up. Great idea on light squatting on upper body days, I'll incorporate them tmrw, if I can walk..
 
CincyKiller45 said:
If I wasn't a vag I would have hit 415. Not your fault. Most definitely is going to take some time, but I got plenty of it. My first competition is going to be in spring, so it will all be there when its time to nut up. Great idea on light squatting on upper body days, I'll incorporate them tmrw, if I can walk..
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Getting down in the hole will help you with walking! Trust me!
 
herderdude said:
Getting down in the hole will help you with walking! Trust me!
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Oh lawd, here comes a Sean comment, lol.

I'm going to try it out tmrw. Extremely light weight and will skip ME Monday and do DE instead.
 
I'd say lighter than DE weight, but heavy enough to give you some sort of training response.
 
It seems to me that you're dive bombing too fast with the weight, which is making you fall backwards, losing your balance.

Try to descend just a little slower and I think you won't have that problem as much
 
aceroni said:
It seems to me that you're dive bombing too fast with the weight, which is making you fall backwards, losing your balance.

Try to descend just a little slower and I think you won't have that problem as much
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I 100% agree, man. That's what I was referring to when I said I needed to build up my PC to put the brakes on my squat. Proper pause squats are also going to be paramount to achieving this. That one spot in my squat is definitely hampering my output.
 
Personally I take about three-four seconds to get to the bottom. I know that's probably too long and is not allowing me to squat as much, but it's what I'm comfortable with, and allows me to stay upright
 
aceroni said:
Personally I take about three-four seconds to get to the bottom. I know that's probably too long and is not allowing me to squat as much, but it's what I'm comfortable with, and allows me to stay upright
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Yeah whatever works for you bro. You've been squatting long enough to know what works for you. We're all going to vary some way.
 
aceroni said:
Personally I take about three-four seconds to get to the bottom. I know that's probably too long and is not allowing me to squat as much, but it's what I'm comfortable with, and allows me to stay upright
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You definitely have to get down there as fast as you can. The thing about that statement is that "As fast as you can" is an extremely individual thing. Watch Stan Efferding squat, then watch Eric Lilliebridge squat. Different paces for different style squatting. Like we discussed tonight, wide stance and divebombing don't go together because there's no bounce off of your calves.
 
herderdude said:
You definitely have to get down there as fast as you can. The thing about that statement is that "As fast as you can" is an extremely individual thing. Watch Stan Efferding squat, then watch Eric Lilliebridge squat. Different paces for different style squatting. Like we discussed tonight, wide stance and divebombing don't go together because there's no bounce off of your calves.
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Unless you've got dat dere reversal strength.



Lol, I like to think I get down there pretty fast with the wide stance squat though. Although, certainly not as fast as Cincy; unless it's DE banded pause squats I divebomb those into an abrupt stop at just below parallel.
 
Bringing my feet in is going to be extremely helpful. The last couple sets I brought them in and my squat was noticeably faster. Also, I don't know parallel, I know when my ass can't get any lower. The only time I miss depth is when I get too wide and don't have the mobility to get lower. I'm a CS squatter for sure.
 
jimbuick said:
Unless you've got dat dere reversal strength.

Lol, I like to think I get down there pretty fast with the wide stance squat though. Although, certainly not as fast as Cincy; unless it's DE banded pause squats I divebomb those into an abrupt stop at just below parallel.
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Ehh, I think divebombing and reversal strength are a bit different from each other. Look at Pat Mendes and John Broz's huge squats. They are under control to parallel, fire into the hole like a runaway train, and where is their sticking point? Just above parallel. They ride bar whip and stretch reflex up there and then have to muscle it out. Make them squat with a stiff bar, wide stance and stopping just at parallel, and they won't be handling near the same weight. They don't have the same reversal strength as, say, a Stan Efferding.

Don't get me wrong. Reversal strength is something that definitely shouldn't be ignored, it's necessary to be able to stop yourself with big squats, or at least slow yourself down enough to maintain position.

Diveboming is more of a knee wrap and/or narrow-ish stance thing. I use my calves when I squat without and my wraps when I squat with them. Hence my biggest pause squat being like 335.
 
herderdude said:
Ehh, I think divebombing and reversal strength are a bit different from each other. Look at Pat Mendes and John Broz's huge squats. They are under control to parallel, fire into the hole like a runaway train, and where is their sticking point? Just above parallel. They ride bar whip and stretch reflex up there and then have to muscle it out. Make them squat with a stiff bar, wide stance and stopping just at parallel, and they won't be handling near the same weight. They don't have the same reversal strength as, say, a Stan Efferding.

Don't get me wrong. Reversal strength is something that definitely shouldn't be ignored, it's necessary to be able to stop yourself with big squats, or at least slow yourself down enough to maintain position.

Diveboming is more of a knee wrap and/or narrow-ish stance thing. I use my calves when I squat without and my wraps when I squat with them. Hence my biggest pause squat being like 335.
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I'm using divebomb, possibly incorrectly, to describe dropping quickly into the hole.
 
jimbuick said:
I'm using divebomb, possibly incorrectly, to describe dropping quickly into the hole.
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Well yeah. It's getting down there fast and bottoming out to maximize bounce, stretch reflex, knee wraps, et cetera. Like Pat Mendes' 800, John Broz's 700, and Shane Hamman has one on youtube with like 925.

Here, like this:

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EDIT: Notice how at the bottom, he kinda sticks there and sinks in, then bounces out.
 
herderdude said:
Well yeah. It's getting down there fast and bottoming out to maximize bounce, stretch reflex, knee wraps, et cetera. Like Pat Mendes' 800, John Broz's 700, and Shane Hamman has one on youtube with like 925.

Here, like this:

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EDIT: Notice how at the bottom, he kinda sticks there and sinks in, then bounces out.
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That's what I meant by possibly incorrectly, I'm not referring to bottoming out, or stretch reflex, or anything else. Just a fast eccentric to parallel (or further).
 
God that was ugly... The way he's bouncing like that

But then again I guess a 925 with only knee wraps won't be pretty..

Then again I really don't have room to criticize until I'm squatting at least 500
 
jimbuick said:
That's what I meant by possibly incorrectly, I'm not referring to bottoming out, or stretch reflex, or anything else. Just a fast eccentric to parallel (or further).
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Yeah, it's all good. We're engaging in hypotheticals and nitpicking and bullshyt because there are only so many hours in a day one can spend squatting. Ain't that a bitch? After enough squatting and coaching, everybody finds the right way for them to squat.
 
aceroni said:
God that was ugly... The way he's bouncing like that

But then again I guess a 925 with only knee wraps won't be pretty..
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Yeah, Hamman did whatever he wanted and did it well. Powerlifting, weightlifting (he was USA's SHW in like 2000 or so. Scratch golfer, and could dunk flatfooted even at Max Effort fatness.
 
herderdude said:
Yeah, it's all good. We're engaging in hypotheticals and nitpicking and bullshyt because there are only so many hours in a day one can spend squatting. Ain't that a bitch? After enough squatting and coaching, everybody finds the right way for them to squat.
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That all sounds about right.

herderdude said:
Yeah, Hamman did whatever he wanted and did it well. Powerlifting, weightlifting (he was USA's SHW in like 2000 or so. Scratch golfer, and could dunk flatfooted even at Max Effort fatness.
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That's ridiculous.
 
Conjugate: Week 5

DE bench @60%: 3x6-205

Z-press:
115x8
125x8

WG pull ups:
5x5- BW+25
AMAP w/ BW- 12

Tate press: 6x3- 50's

Cable fly SS band pull aparts: 12/25x3- 60/onyx

Concentration curl SS BB shrug: 20/20x3- 30/185

Solid day, upper back is filling in nicely. Also, set some big goals.

Goal:

Squat,bench, DL: 455/355/545 @220 by New Years. Lets see what I'm made of.
 
I edited it, lol. Mixed up the bench and DL, ha. If I benched 545 and DL'ed 355 I would stop lifting and pick up golf, or something dumb.

Edit: I would probably just bench. Screw golf.
 
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