Killn' The Cube: My powerlifting venture begins

herderdude said:
Smokage! You stopped that bugger cold, that's a rare feat. I think you tucked plenty. If you don't tuck enough, you aren't gonna catch the weight an inch off of your chest, I promise. My buddy had massive struggles with the Lillys and he blows us out of the water. He doesn't carry the weight in his lats at all. You do a fantastic job with it.

As far as butt on the bench, I think the bench might just be too low. It seems tiny.
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Thanks brother. Dude, that bench is a friggin rolling bo-flex thing. It is definitely low and slicker than sh1t. It's safe to say I'm not working with competition level equipment, lol.
 
With that yellow shirt, you look like half of the McD's Golden Arches. Holy hell...great press too, but that freakin ARCH.
 
Conjugate: Week 8

DE deadlift: 1x6- 315

Felt really good. Explosive as hell.

Squat: 2x4- 225

First time back squatting without the box in a minute. Was on my toes a bit a first, but started grooving.

Suspended bar GM: 6x3- 205

Banded hamstring curl SS calves: A LOT

Bulgarian split squat SS reverse hypers: 8/20

Banded side bends: 15x3

Ab roll out: 8x3

Good session. My main focus is still getting them glutes firing. One thing I've noticed these past few weeks is that my hamstrings are growing at a solid rate. I'm not mad about it, hey.
 
How them squats lookin bud? I found a good mirror cover solution. Take two sweatshirts with you and hang them on the upper pegs nearest the rack (you'll have to slide the plates away), one sleeve on one side, one sleeve on the other. Then push the plates back over it and you're g2g.
 
herderdude said:
How them squats lookin bud? I found a good mirror cover solution. Take two sweatshirts with you and hang them on the upper pegs nearest the rack (you'll have to slide the plates away), one sleeve on one side, one sleeve on the other. Then push the plates back over it and you're g2g.
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They felt pretty solid I must say. Still getting some pinching sensation, but nothing a glass of harden the phuck up can't cure.

Hmm, I'm trying to decipher you mirror cover solution, but I'm not grasping it completely. You've seen my set up so I don't doubt your technique. Would you mind explaining it in a different way?
 
Sean1332 said:
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Thought of ya
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Thanks bro!

Holdsworth actually did a DL seminar at a gym at OSU that my buddy works at. Of course my other buddy had to get married that same day. ****head!!
 
I'm trying to think of it. Basically you put one sleeve on one side of the rack, the other sleeve on the other side of the rack, and let the body of the sweatshirt (or long sleeve T) cover the mirror.
 
Week 9: conjugate

DE bench: 3x6- 205

Z-press:
115x8
125x8

WG pull-ups:
5x5- 3 sets w/ BW+35 2 w/ BW+25
AMAP w/ BW- 12

Preacher curl (Rest pause): 17/7/5+iso hold

Banded tri extension SS banded fly: 15/20x3

SGHP: 8x3- 135

Solid sess. My pull-ups have gotten considerably better since starting CS's program. My hip is very tight today on another note. Deficit DL max coming Monday, so tmrw will consist of calories and stretching.
 
herderdude said:
I'm trying to think of it. Basically you put one sleeve on one side of the rack, the other sleeve on the other side of the rack, and let the body of the sweatshirt (or long sleeve T) cover the mirror.
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Yea if it is big enough you can tie it like that. Otherwise if there is a bar on the back hang something.

The one thing I don't like about just 1 hoodie is you can see still in the hole or at the top. Mirrors make comp squats weird for me since I work out in a vain gym.
 
rob112 said:
Yea if it is big enough you can tie it like that. Otherwise if there is a bar on the back hang something.

The one thing I don't like about just 1 hoodie is you can see still in the hole or at the top. Mirrors make comp squats weird for me since I work out in a vain gym.
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You're right, bud. I should've mentioned we used two.
 
Week 9: conjugate

Deadlift: 515x0

Feeling like my backs against the wall right now. I smashed a deficit PR, by an incredible margin and ever since my DL hasn't felt the same. My sticking point is off the ground and my DL confidence over 500 is ****.

Pause squat:
295x1
315x1x2

Squat felt solid today I must say. Slowing down the eccentric and staying tight feels so much better. The only issue I was having is with low bar is that my upper torso has a forward lean which I need to correct. Other than that, A o-k.

BB back extension:
135x8
165x8
175x8
185x8

These hit my hamstrings unlike any other movement. They are brutal.

Calves SS ab wheel roll out: a lot/10x3

DB side bends:
55x20
65x15
75x12

That's all she wrote. I'm feeling pretty indifferent about my workout today. I need to reformulate my cognitive approach to DL more than anything else.
 
It could be one of those days. I've had days where I wasn't there mentally focused and couldn't pull 90% off the floor.

If you want to get better off the floor.... Pull off the floor. Your form changes with deficit. The more you practice a normal deadlift the better you are. You need a good combination of strength building and normal form. Don't sweat it. Get back at it next time.
 
CountryLiftin said:
It could be one of those days. I've had days where I wasn't there mentally focused and couldn't pull 90% off the floor.

If you want to get better off the floor.... Pull off the floor. Your form changes with deficit. The more you practice a normal deadlift the better you are. You need a good combination of strength building and normal form. Don't sweat it. Get back at it next time.
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It's hard to cope with the fact my DL has stalled this much. I gained 200lbs in a little over a year and since I've gained maybe 30.

I've got to get better. I need a better plan, a better mindset. I refuse to be ok with this.
 
Trust me I know how you feel. You can't gain strength that fast forever though. It slows down. Then it stops if you're not doing things right. The key is to continue to make steady progress no matter how slow.
 
CountryLiftin said:
Trust me I know how you feel. You can't gain strength that fast forever though. It slows down. Then it stops if you're not doing things right. The key is to continue to make steady progress no matter how slow.
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I agree, I'm not expecting those increases every again, but I do believe it's plausible to expect incremental increases.

I'm doing something wrong and have been for a while. It's not the conjugate method as this problem has persisted for a long time before I started.

Maybe it's a mental barrier. I'm not one to discredit the necessity of the proper psyche for deadlifts.

Edit: I'll figure it out. I always do. Just venting some frustration. I hate spinning my wheels, I work too hard!
 
Country is absolutely right about needing to get practice in off of the floor and from a deficit. That was an amazing help to me. A lot of times I have to remind myself to keep pulling. Sometimes it takes a tick for the bar to pop off of the floor and if you don't keep hammering down on that ****er, it won't go.

Another thing that could help the mental side is some block pulls from like 6" up. You'd be amazed how they take leg drive out of the movment and force your hamstrings to get incredibly strong. Not only that, you'll be able to get 90% in your hands and rep it to give you that confidence with heavy weight.
 
herderdude said:
Country is absolutely right about needing to get practice in off of the floor and from a deficit. That was an amazing help to me. A lot of times I have to remind myself to keep pulling. Sometimes it takes a tick for the bar to pop off of the floor and if you don't keep hammering down on that ****er, it won't go.

Another thing that could help the mental side is some block pulls from like 6" up. You'd be amazed how they take leg drive out of the movment and force your hamstrings to get incredibly strong. Not only that, you'll be able to get 90% in your hands and rep it to give you that confidence with heavy weight.
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Would you recommend using straps once in awhile? I've only used them once before. What about using them once and awhile to get use to heavier weight?
Not tryin to hijack your log cincy. Forgive me..
 
smoker145 said:
Would you recommend using straps once in awhile? I've only used them once before. What about using them once and awhile to get use to heavier weight?
Not tryin to hijack your log cincy. Forgive me..
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Idk that it makes a difference, my back and legs give out before my hands do with an over/under grip.


Only time I'd use them is for SG stuff.
 
Could be your form changes in a deficit position and it becomes a different lift in a way.

Edit: way late lol
 
I use straps for AMRAP. But our bars are 1.25" and chromed. POS. I advocate using them like any other lifting tool: belts wraps etc. in moderation.
 
CountryLiftin said:
I use straps for AMRAP. But our bars are 1.25" and chromed. POS. I advocate using them like any other lifting tool: belts wraps etc. in moderation.
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Yeah, but you're pulling a weight where grip could come into play.

For most people, with sub-500# maxes, rep work shouldn't really tear open the hands with an over/under, and if it does then straps won't help near as much as just strengthening the grip.

I'd use straps in competitions where it is allowed (NAS) so that I could pull double overhand, but I doubt I'll need them until I get to a weight where the grip could become an issue.
 
And, to clarify, I don't mean tear them open as in ripping the skin or tearing off calluses. Just simply ripping them open, or prying the fingers open.
 
Very true. I have the hands of a teenage girl too and reps of 500 usually end up in my finger tips with all my focus on holding on. I say only use them if you find yourself consistently dropping reps from loss of grip, after a while of training. And if you do only use them on sets you need them. I use them 1-2 sets a workout and obviously can't use them in a meet so.... Also practice your over under. Don't pull too much double overhand that over under is uncomfortable. I've been hitting over under on all my WUs to get used to it. A lot of it really comes down to an individual basis, situation, and preference among other factors.
 
Smoker, I think straps can be a benefit if your hands aren't up for repping with a heavy weight. Jim trains his grip for strongman and my grip is highly developed from working construction. If you try to rep with over/under, there's a bit of an imbalance as to how you stand over the bar and trying to grind out a couple reps after they start windmilling could lead to a tweak or strain or tear. Try to get as much work in without straps as you can, but they can certainly benefit. I think the only time straps really hurt is when you use them for all of your top sets.

Country, I know what I just said was the opposite of what I used to tell you, and that the internet consensus is that changing your mind is a sign of weakness and/or stupidity, but you're the one pulling more than me (for now! HaHA!) and your results and a few articles I've read from far stronger individuals speak for themselves.
 
I was just thinking of using them for hook grip after the comp. I wanna build that up a little bit. As it stands right now the highest I've gone with hook is 270 i believe which was awhile ago thou. I'm not lookin to use them on a weekly basis but was thinking of incorporating them maybe bi weekly or something.
 
Hook grip is a tough thing to train. I suck at it, so I'm not the best example. But there are plenty of massive pullers that use it. Do your thing, bubba. Slight individual adjustments are what get the optimal results.
 
Hook grip blows, plus, I have small hands so I don't get a lot of overlap with my fingers over my thumb.


The best way to train hook grip is to do hook grip, holds at lockout would help. The real trick comes from deadening the nerves on the thumb so that you can handle it being crushed lol.
 
Thanks herd.


I can't even hook grip w the bigger bars here, and a regular bar I can't get enough contact. Like I said, baby hands. If you can do it smoker, go for it.

Train your grip. Do some farmers walks. Pull til your grip fails then add straps. Just don't rely on them. Herd Jim and Sean are right on.
 
Week 9: Conjugate

CG bench: 325x1

It was a grinder. I absolutely smoked 315, missed 325 the first attempt, then nailed it.

CG back down: 285x3 (PR)

Week one I hit 275x3 fresh, so this is a solid PR.

DB bench: 8x2- 100

Cat back pull down SS rolling DB extension: 25/12x4

Finito. Had to leave, but the gyms open tmrw. :)
 
Sean1332 said:
I'd rather see pics of all the slam pigs you've been chasing on the weekend!
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Lolol, I can arrange this. I've got the next three days off work and will be at OSU for the Michigan game (even tho it's away). I'll see what I can do, the slam pigs run amuck on campus.
 
In for the slam pig vicarious living experience. Lol
 
Week 10: conjugate

DE deadlift:
1x4- 315
1x2- 365

DE squat w/ chains:
2x4- 155+chains

Romanian DL:
8x1- 185
8x3- 225 (sloow eccentric)

Calves: a lot

Unilateral leg press: 15x3-100 (no rest between sets)

Banded palloff press: 12x3

Cable crunches:
120x50
170x20x3

Walk on treadmill because I feel fat.

Good day, hip impingement is slowly healing. I need to figure out a cardio plan being that it's too damn cold to drag the sled outside and it's icy. I have a fear of getting sick and losing training days.

Squat max Monday, going to be interesting being that my hip impingement has held me back as of late.
 
Week 10: Torture day

Squat: 415x1 (PR)

Reverse band DL: 545x1x2

Oly squat:
135x10
185x10
225 (AMAP)- 15

This doesn't sound like much, but it was phucking brutal. I buried every single one, ass on calves, and went until no more.

Goodmorning: 135x30x2 (no typo)

Hamstring curl: 15x3 w/ the slowest eccentric possible

Today was the most challenging day of the year. Hit a squat PR and tore myself up. I needed a testicular fortitude day. It's good for the soul.
 
I told you it was there! Nice work, dude!
 
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