Killn' The Cube: My powerlifting venture begins

Double update:

Westside: Week 4- DE lower

DE Deadlift: 2x8- 275+light shorts

DE squat: 2x6- 245

Sumo DL: 5x3- 315 just trying to get some comfort going. Crazy how big of a role mobility plays in sumo. I still can't believe I pulled 500 after not doing it in well over a year.

Bulgarian SS: 15x2- 20's


Westside: Week 4- DE bench

DE bench: 3x8- 155+light shorts

Kneeling landmine press: 15x3- 85

Rolling DB triceps extension: 12x3- 40's

DB fly (RP) SS pull aparts: a lot, no recorded figures

Face-pulls: 20x3- 80

Back is still tore up from Thursday, so I opted to go light with high volume to get the blood flowing.

Shrugs: 135x40 (slow)

Great two DE days. Conjugate is going exceptionally well. I'm feeling strong and I know I'm making progress. I love this style of training, it works, period.
 
Westside: Week 5- ME lower

1" deficit deadlift: 495x2 (PR)

Squat:
315x5x3
325x5x2

Killed it. Didn't have time so I made it simple and effective.

Deadlift vid on the way.
 
Thanks guys, it was a hefty PR. I've never even pulled 495x2 off the ground. Sorry about the length of the vid, I wanted to make sure I got the weight and for some reason it's small and sideways.

Video:

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I was having a lot of trouble keeping my air. I was short of breath and the time between rep 1 and 2 took a few secs.
 
Sean1332 said:
You made that **** look easy man. I feel ya on the lack of air. For me-it's poor conditioning.
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Thanks man, rep 2 was a little slow to lockout, but honestly I think I had another in the tank if I had to get another. But, I got the PR and moved on.

I agree conditioning is an aspect. Also, I was on 3 scoops of EVOL and that amount of stims had me short of breath. It was weird, going to stay at 2 scoops.
 
Westside: Week 5- ME bench

CG Bench w/ pause: 315x2 (PR)

Looked good. A$$ stayed on bench and I paused both reps.

CG bench backdown w/ bands:
185+short lights x6x3
195+short lights x6x1

Have I said I love using short lights with bench? Love it! It's increasing my bench, I have no doubt.

One arm standing DB press: 60x8x3

Tate press: 30'sx20x3

DB side lateral SS pull aparts: 15/30x3

Cable fly (RP): 15/8/6+hold

Hell of a day. Stoked I got 315x2 on CG with a pause.

Video coming later.
 
Upper posterior will be done tomorrow. I have a meeting and I'm finding I really enjoy splitting it apart as opposed to 2hr sessions.
 
Multiple posts because when I edit I lose format.

Alright, I can't remember a time I've gained this amount of strength in such short periods. I've only been training for PL'ing a little over a year and I'm just now feeling like I have the insight on how to really improve.

I can't stop gaining strength irregardless of any condition. 0 sleep 1 night? PR. No calories? PR. This feeling is incredible. I can not justify getting on the sauce. I'm gaining way too much natty.

Just wanted to note that, LOL.
 
Sean1332 said:
Your lower body has improved so much in your bench press, dude. Solid pressing.
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I appreciate it man.

It's like night and day when I'm on. I can't wait to try on a real bench set up and see if I can get more drive while keeping my ass down. 1.5 weeks away.
 
Today:

Meadows rows:
135x10
145x8
160x6x2

I think these are called meadows rows. Pretty much one arm t-bar row. Or, they could be actually called 1 arm t-bar row, lol.

Cat-back: 4 sets to failure. These MF'ers burn. Used the heavy band.

Chest supported reverse DB fly SS pull-aparts: 30/30x3- this volume tho. I was dying.

Face-pulls: 120x12x3- slow

Banded EZ bar curl: 15x3- 40+average band

Ab wheel roll-out: 10x3

Foam roll & that's all she wrote. Good day. I prefer splitting up the days like this so I can hammer my upper back while fresh. Going to be sore tmrw.
 
CincyKiller45 said:
Thinking about using knee wraps for the meet. That would give me a much better chance of getting a 500# squat. Hmm, decisions..
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Definitely mess with them a few weeks out if you're gonna rock them. I tried them for the first time last week and it's hard to hit depth, even though you feel like you're there. Changes things a lot.
 
Safety AND carryover! What's not to love? You'd like the 2m Blue Arrows or Inzer Grippers. That's a good place to start. And like Dave said, you gotta work with them to be comfortable. Your first time with them, probably work them at least the last 8 weeks leading up to the meet. You can keep your holeshot by doing DE work without, but wrapped box squats, free squats, and pause squats would be your jam.
 
iparatroop said:
Definitely mess with them a few weeks out if you're gonna rock them. I tried them for the first time last week and it's hard to hit depth, even though you feel like you're there. Changes things a lot.
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I'll keep that in mind man. My meets not until June, but I definitely need ample time to adjust to them, If I decide to do so.
 
herderdude said:
Safety AND carryover! What's not to love? You'd like the 2m Blue Arrows or Inzer Grippers. That's a good place to start. And like Dave said, you gotta work with them to be comfortable. Your first time with them, probably work them at least the last 8 weeks leading up to the meet. You can keep your holeshot by doing DE work without, but wrapped box squats, free squats, and pause squats would be your jam.
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In terms of carryover; wraps help you come out the hole right? So, if I'm relying on wraps to give me a spring, then wouldn't I be neglecting where I and 99% of squatters are weak? Kind of the same argument non accommodating resistance perpetuates pose.

Not arguing, I just assume you have more knowledge than I. Enlighten a bro.

I assume the best best way to go about it is a balance of wrap/non wrap squatting. That way you get the overload, but by not using them you get to train the weakness.
 
CincyKiller45 said:
In terms of carryover; wraps help you come out the hole right? So, if I'm relying on wraps to give me a spring, then wouldn't I be neglecting where I and 99% of squatters are weak? Kind of the same argument non accommodating resistance perpetuates pose.

Not arguing, I just assume you have more knowledge than I. Enlighten a bro.

I assume the best best way to go about it is a balance of wrap/non wrap squatting. That way you get the overload, but by not using them you get to train the weakness.
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I feel it comes down to why you use them (kind of what you allude to with the overload).

If you plan to compete with wraps you should use them quite regularly to get used to them and practice the actual way you will squat when you compete.

If you plan to compete with out them they can be used at times to give the body an overload and get used to heavier weights on your back.

That is how I have used them since I don't plan to use them in competitions for the time being.
 
bolt10 said:
I feel it comes down to why you use them (kind of what you allude to with the overload). If you plan to compete with wraps you should use them quite regularly to get used to them and practice the actual way you will squat when you compete. If you plan to compete with out them they can be used at times to give the body an overload and get used to heavier weights on your back. That is how I have used them since I don't plan to use them in competitions for the time being.
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Thanks for your input Bolt.

My only goal is to make my body as strong as possible throughout the entire ROM. If I use them, I will use them for carryover purposes and sparingly. Of course I will have to use them more at the start to become accustom.

Safety has never been a concern of mine, since I'm one of the lucky one's who don't have knee issues. Then I saw Lilly split his knee cap in half. That's a game changer, lol.

Edit: our goals parallel each other it sounds like. Will most likely buy some for overload. Not going knee wrap crazy though.
 
What Bolt said. It's not going to take away from anything at all, just add on extra pounds. They really effect knee track, rebound, and stopping power so you'll need time in them to learn them, even if it's just for overload purposes. All my wrapless squat days have been based off a wrapped squat % so it's not taking too much away. I think they can help you out on occassion.
 
Sean1332 said:
What Bolt said. It's not going to take away from anything at all, just add on extra pounds. They really effect knee track, rebound, and stopping power so you'll need time in them to learn them, even if it's just for overload purposes. All my wrapless squat days have been based off a wrapped squat % so it's not taking too much away. I think they can help you out on occassion.
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Thanks Sean.
 
Westside: Week 5- DE lower

Deadlift: 1x10- 315+short lights

Squat: 1x8- 275

Low box squat: 5x4

One legged leg press: 10x3

Great day. Was pretty fired up and got in some great work. Speed was good, videos coming for confirmation.
 
DE vids:

Deadlift: 315+short lights- maybe 385 at the top?

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My speed has improved w/o a doubt. I think the band work is contributing.

Squat: 275

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Really focusing on settling before initiating the movement. Happy w/ the speed at 275, it's the heaviest I've ever gone on DE day.
 
CincyKiller45 said:
In terms of carryover; wraps help you come out the hole right? So, if I'm relying on wraps to give me a spring, then wouldn't I be neglecting where I and 99% of squatters are weak? Kind of the same argument non accommodating resistance perpetuates pose.

Not arguing, I just assume you have more knowledge than I. Enlighten a bro.

I assume the best best way to go about it is a balance of wrap/non wrap squatting. That way you get the overload, but by not using them you get to train the weakness.
Click to expand...

Yes, you're right. What I was saying is to wrap for every ME lower day and don't wrap for any DE days. That's how Westside does it. See, first, it'll take you a couple sessions to learn how to squat with a light wrap, then you have to learn how to squat with tighter wraps, which will take a little while. You're set up perfectly with a ME/DE split to work with and without. Once you get used to them, you can stay away from them until 4-6 weeks out. But they can take some getting used to. Like Sean was saying, it'll stop you in the bottom, change how your knees track, and give you a spring that you have to be able work with, not fight. I'm a full blown knee wraap whore, but remember I squatted wrapped for 12 weeks in a row and then took all my equipment off and hit a PR without wraps 3 weeks later.
 
Bar sense app would be great for DE work...


Load the video between sets (or record with the app) to make sure the speed stays in the range you want it in.
 
Thanks guys. That was 20lbs heavier than I've gone on squats & deads on DE day.

Herder- I'm getting some, but I'm containing the slootness.

Jim- that would be sweet, but I have an iPhone.
 
I'm gonna go on a limb and say you could move the weight up next time for DE work. I know, I know, ballsy move to suggest haha


Edit: I want that app for iPhone
 
rob112 said:
I'm gonna go on a limb and say you could move the weight up next time for DE work. I know, I know, ballsy move to suggest haha Edit: I want that app for iPhone
Click to expand...

Haha, this was heavier than I've ever gone, so I didn't expect this amount of speed. Next time I will.
 
Westside: Week 5- DE upper

DE bench: 3x6- 155+short lights (TnG first 2, pause 3)

OHP:
135x8
155x8
155x6
135x8

Cable side lateral:
20x20x2
30x12x1

Chest supported row: 65'sx12x3

Banded EZ bar curl triceps extension: 20x3

SGHP:
135x10x2
185x6 (my upper back/traps are going to hate me tmrw)

Standing DB hammer curl: 30'sx20x3 (slow)

Concentration curl: 30x12x3 (slow)

Plate pinches: 2 10's to failure

Only lasted about an hr 15 min. Got some good work in. Feel strong like.
 
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