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Killn' The Cube: My powerlifting venture begins

You guys crack me up.

Cincy, they looked pretty good to me. You can def stay more upright, open those hips some more and sit more inside your hips and a little less back. I'd like to see your hips a hair lower with that kind of weight but it wasn't bad and I have to keep in mind you were having some pain. That said how is your hip feeling?
 
Skwats look much better, man. You got back to your old ways a bit toward the end, but that'll iron out. Looks like you've built yourself some brakes. The video looked like it was filmed with a potato over here on my end, so it's hard to say anything else about it.
 
CountryLiftin said:
You guys crack me up.

Cincy, they looked pretty good to me. You can def stay more upright, open those hips some more and sit more inside your hips and a little less back. I'd like to see your hips a hair lower with that kind of weight but it wasn't bad and I have to keep in mind you were having some pain. That said how is your hip feeling?
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Thanks, bro. I agree on sitting back a bit too much. Hips feeling solid man. No complaints here.
 
herderdude said:
Skwats look much better, man. You got back to your old ways a bit toward the end, but that'll iron out. Looks like you've built yourself some brakes. The video looked like it was filmed with a potato over here on my end, so it's hard to say anything else about it.
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Yep, towards end I def did.

I lol'd at the potato comment.
 
CHRISTMAS SKWATS

Squats: 7 sets of 5- 275 (75%)

Felt really good. For the first time I KNOW my squats are improving. I had some DOM's from Monday, but the mobility work pre-squat really opened me up.

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This was set 7. I am really proud I haven't had to belt up yet. 7 sets of 5 is no joke. On the bright side I only squat 2 more times.....this week. Ha!!!


Merry Christmas you guys. You're all awesome!
 
Damn, tucking elbows and bringing hips through like a fücking monster.
 
Upper body day:

Pin press (up to 3RM): 295x3

Hot damn, this was brutal. 225 felt heavy and 295 was a straight grind. I don't know if I'm alone, but these pin presses an inch off the chest are harder for me than reg benching.

Standing press: 135x12x2

Chest supported DB row: 75x8x3

Cable side lateral: 20x20x3

NG pull-up (fast paced):
BWx10
BWx9
BWx6

Rolling DB triceps extension: 30x20x3

Banded face pull/band pull aparts/incline DB curl tri set: 20/30/15 (ouch)

Great workout. Lasted 2 hours, lol. Feeling drained. Must eat mooah.
 
The pin presses should definitely be harder than regular benching, they break up the eccentric/concentric. That's why they're bawss for strength off the chest. When I started last cycle I hit 295 for a single, by the end I hit 335 for a single. The results speak for themselves. (Except when you're an idiot and throw up on yourself on the platform)
 
WAY harder off the pins that low (even a little higher, still harder IMO). 295 x 3, that's serious. Well done.
 
Week 1: day 3- smolov

Squat: 8 sets of 4- 295 (80%)

It's crazy to see what the human body is capable of. By set 2 I thought there was no way I could do 6 more. So, I just turned the music a little louder and found 6 more sets. Didn't even need a belt. That's something that's going to be even more of a benefit to me.

Thus far, I've found this program challenging and rewarding. My squat feels so much better.

I squat again tmrw, even heavier than today. Going to take some fortitude, but I'm committed.
 
Addition:

There's no doubt in my mind squatting this often has increased my appetite. I weighed 220 yesterday and I wouldn't doubt that I'll weigh 225 by the end. I've been eating everything.

Good time to start smolov with all the holiday season leftovers :)
 
Get some buddy. Sounds like a good time. Same principle that's sprint training. Intense and often. Force the body to adapt. Nice work.
 
Lol, yeah probably wouldn't cut and run Smolov at the same time. I should have picked something insane in terms of volume for the holidays. I put on 6lbs this week and I think I shït 6lbs a day.
 
herderdude said:
Lol, yeah probably wouldn't cut and run Smolov at the same time. I should have picked something insane in terms of volume for the holidays. I put on 6lbs this week and I think I shït 6lbs a day.
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Hell no. I'm eating cinnamon rolls and ham preparing for this squat slaughtering. I know I can't continue to eat this dirty, but that doesn't mean I can't enjoy it while it lasts.
 
Smolov: Week 1- Day 4

Squat: 10 sets of 3- 310 (85%)

Brutally awesome day. Took a lot out of me, but again, I didn't need the belt.

So, a week in and I feel great about this program. Going to keep chugging along.

I have a video of my last set, will post depending on video quality.
 
Video:

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Nothing mind blowing, but lets keep in mind this is my 4th time squatting this week AND my 10th set of 3. I might cold chill in my bed for the entirety of tmrw, lol.

I take that back. There's more work to do.
 
CincyKiller45 said:
Video:

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Nothing mind blowing, but lets keep in mind this is my 4th time squatting this week AND my 10th set of 3. I might cold chill in my bed for the entirety of tmrw, lol.

I take that back. There's more work to do.
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Looked a little shallow, do you typically have issues with your hips shooting up before the bar starts moving?
 
jimbuick said:
Looked a little shallow, do you typically have issues with your hips shooting up before the bar starts moving?
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I agree, I need a smidge more depth. I've been relying on my partner to call my depth. He's not experienced at these things. This new stance takes longer to get to the hole and if I'm slightly tight and sore, which I am, depth becomes much harder to find. For me at least, I suck at squatting. I'm not going to lie tho, I enjoy these smolov workouts.

Only under heavy weight and/or challenging reps. The best way I have found to mitigate this is to remember to tuck my elbows and push my back into the bar before I initiate leg drive. Again, I'm still in the process of learning the "right" amount. I've done it too much and the bar has nearly fell of my back and that weight is a bitch to hold in your hands behind your back with non of it being on your back, lol.
 
Anymore tricks on how to stop this?

I know for a fact it's not the mirror anymore. There's a nice accidental spit spray I left on the mirror. When I squat, my eyes don't move from that spot. I hope they never clean the mirror.
 
I noticed the other day squating my first set with no belt I raised at the hips a little early. Last three sets with a belt I didn't. I think it's a compensation for a weight being heavy to the core. Only fix that seems plausible to in keep getting a strong core. These beltless squats will help IME.
 
Imagine a line between the nipple and belly button and do not let it grow or shrink the entire time*


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Edit: I am no expert but I would put the bar a hair higher on the shoulders...and maybe loosen up the upper body some before the squats. Sometimes the depth issue is from the upper body. That's why some people will hit depth with no bar and miss with.

Actually was just on the power project.
 
Slam the upper back into the bar and drive the hips under you not up. Then squeeze with everything you got. Sit back on your heels more too.
 
The more you spread the floor and activate the hips and glutes, the better you'll keep your chest up. I also think it's a core thing, like Rob said. I've noticed it when I squat beltless that at times I pitch forward.
 
DE bench/upper:

DE bench: 3x6- 205

WG pull-ups:
BWx5
BW+35x4?
BWx5x3

Wow, felt extremely weak on these. Still not recovered from Thursday. On my best day I can bang out upwards of 20 w/ BW.

Z-press: 8x4- 115

Banded fly SS concentration curl: 20/20x3

Quick non-taxing day. Just wanted to get the blood flowing. Went nowhere close to failure, except on WG pull-ups, lol.
 
CincyKiller45 said:
Bengals vs. Chargers. Lets GO!
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Grats, bro. If you guys don't choke, you'll have an easy trip to the second round, judging by that pile of shyt I just watched out there in San Diego. Srsly, Succop can go fall on a screwdriver. Also, I hope Geno Atkins breaks Phil River's neck.

EDIT: off the bench with his crutch, I don't even care.
 
herderdude said:
Grats, bro. If you guys don't choke, you'll have an easy trip to the second round, judging by that pile of shyt I just watched out there in San Diego. Srsly, Succop can go fall on a screwdriver. Also, I hope Geno Atkins breaks Phil River's neck.

EDIT: off the bench with his crutch, I don't even care.
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I hope they can advance dude. With Cincinnati's post season disappointments it's hard to gauge. We got a shot and that's all .

I miss Geno and his tankness.
 
Smolov: Week2- Day 1

Squats: 6x6- 265

Did 255 last week which was an absolute struggle. 265 this week was cake. I buried every single one ass to calves and never had a thought that I could miss a rep.

I squatted 4 times last week with little recovery and there is no doubt in my mind I am stronger this week. I don't understand it, but it's fact.
 
CincyKiller45 said:
Smolov: Week2- Day 1

Squats: 6x6- 265

Did 255 last week which was an absolute struggle. 265 this week was cake. I buried every single one ass to calves and never had a thought that I could miss a rep.

I squatted 4 times last week with little recovery and there is no doubt in my mind I am stronger this week. I don't understand it, but it's fact.
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I've heard that about Smolov.

It defies all western "theory" about overtraining. Good work, mang.
 
I've read a couple books on Bulgarian training; they liken weight training to forming a callous from digging a ditch. The harder and more frequently you dig, the harder the callouses will be to the point where you can't even tell you're working.

I don't know if it's BS, but the way they trained is indisputable.
 
The human body can adapt to a lot of things. There are a lot of factors that go into what the right amounts of training and rest will yield optimal results. You have guys like the Bulgarians. Then you have jim wendler who only trains 3 days a week. Or mariusz p who trains almost daily 2x a day. I think the key is to be able to recover from whatever work you do. And do the most work possible that you can recover from. You don't get strong by breaking down muscles. You get stronger by letting them heal, improving CNS efficiency and technique etc. so if you eat good and sleep good you can train hard and recover. You can break down more in one day and spend more time recovering or work everyday and still recover, once your body had adapted. I can't really say what's the most effective and it probably varies from person to person. That's my outlook on it all.
 
That's crazy man. Solid work. Does the programs have...lighter weeks for recovery or deloads?

I basically wonder how long a person can go like this. Results > words though haha
 
rob112 said:
That's crazy man. Solid work. Does the programs have...lighter weeks for recovery or deloads?

I basically wonder how long a person can go like this. Results > words though haha
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I'm not sure about regular smolov, but jr doesn't. Just 3 straight weeks of squat glory.

Exactly, I would think smolov would have lighter weeks, I believe there's various phases. Squatting 4 times a week and getting stronger is also counterintuitive, so I'm not sure. Lol.
 
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