Killn' The Cube: My powerlifting venture begins

Westside- week 3: DE lower

DE Deadlft:
365x2x4
^+chains x1x2
385+chains x1x pop

DE squat: 295x2x6

Unilateral leg press: 200(per leg)x12x3

Unilateral hamstring curl: 20x3

Leg extension: 15x3

Calves

Not too bad. I was pretty pissed about what happened and it turned into a decent session.
 
I've felt my hamstring Pop during sprints.was incredibly painful though, couldn't walk. There was bruising and discoloration.
Couldn't squat for ~2 months
 
aceroni said:
I've felt my hamstring Pop during sprints.was incredibly painful though, couldn't walk. There was bruising and discoloration. Couldn't squat for ~2 months
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Hmm, mine would probably hurt more if it was weight bearing too, haha. 2 months isn't that bad actually! At least it wasn't anything that required surgery.
 
I wish I could help man but I have no freaking clue. Hope it's something minor.

I've only ever felt a pop once, on a damn hammer-strength machine. I didn't hear it due to headphones but I felt a pop in my right shoulder. Took 3 months or so to bench normal, but keep in mind I didn't know **** then. This was years ago. I will say that shoulder is actually the stronger one now for whatever reason.
 
And to add I couldn't lift my arm over my head immediately after so it seemed ****ty right away and it never bruised.
 
Westside-week 3- DE bench

DE bench: 225x3x6

Moved very fast. I'm going to have to increase the weight.

CG Swiss bar: 155x8x3

Landmine press: 95x10x3

Reverse fly: didn't count reps just really focused on contracting hard and keeping them controlled. 3 sets.

Band pull aparts: sets of 40. I did a lot throughout my workout.

Triceps extensions: 20x3

Great lift. I'm blessed my bicep is not damaged too bad. The ice and naproxen treated me well. It's a big reminder that you have to be cognitive of what you're doing. Only 425 on a deadlift and you can snap your sh1t up.

I didn't do any pulling movements because it's still sore. I'm letting it heal completely before I go full throttle.
 
Happy Memorial Day weekend to everyone as well. Big thanks to anyone serving or has served. You guys are awesome.

BTW, what happened to Napalm? Is he still in the jungle slaughtering pigs?

Edit: and women. I know women are inferior, but I don't want to sound sexist.
 
Sean1332 said:
haha he just got back a bit ago. I'll tell him to get his ass on here.
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Ok cool. I was worried about him; I thought he was held captive by a Philippine tribe. I watch too much locked up abroad.
 
CountryLiftin said:
What's the word bro how's the bicep?
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I've been deloading this week, nothing worth noting. Today I incorporated some extremely light pulling movements. No pain, but this is an issue I'm going to monitor closely.

From what I've been reading, normal people heal from a type I strain in 7-10 days. I'm going to lengthen that because normal people don't deadlift as heavy as we're accustom to.
 
Glad to hear you're being smart with it. You'll be fine I'm sure.
 
Sean1332 said:
It's an awesome bar. It makes good mornings easy as hell too
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Yeah it is. You have to stay right as hell. I learned that right away, lol. If that ****er starts swaying you're screwed.

I'm uploading a video of me doing it. Nothing heavy, as this is my deload week, but maybe you guys can make suggestions on how I can improve.
 
CincyKiller45 said:
Yeah it is. You have to stay right as hell. I learned that right away, lol. If that ****er starts swaying you're screwed. I'm uploading a video of me doing it. Nothing heavy, as this is my deload week, but maybe you guys can make suggestions on how I can improve.
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Ya it's a wobbly bitch.
 
Sean1332 said:
Ya it's a wobbly bitch.
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I can't wait to go heavy with it. It's definitely an advantageous tool.

Here's the video of 245. It's definitely a 65# bar.

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I apologize that my friend sounds like a softball coach.
 
Here's how I was taught to squat with the 14" giant cambered bar:

Grab it down at the bottom bend and row it into you. You'll feel the back get tight. Remember to drive the head back the whole time.

Next, carry it lower than you think you need to. For whatever reason, the bar positioning is different and that bar deceives you.

#3, you're going to need to have more forward torso lean with that bar. Once I was taught to embrace the forward lean, my squats started looking and feeling much more natural, with every bar.

EDIT: AND NEVER PLOP ON THE BOX!! Second rep was good, but first rep was a definite plopper. Third edit: Bar positioning looked good. If you box squat with your torso upright, you'll have the plop and stripper fault like you had, though that was also linked to the back tightness.
 
herderdude said:
Here's how I was taught to squat with the 14" giant cambered bar: Grab it down at the bottom bend and row it into you. You'll feel the back get tight. Remember to drive the head back the whole time. Next, carry it lower than you think you need to. For whatever reason, the bar positioning is different and that bar deceives you. #3, you're going to need to have more forward torso lean with that bar. Once I was taught to embrace the forward lean, my squats started looking and feeling much more natural, with every bar. EDIT: AND NEVER PLOP ON THE BOX!! Second rep was good, but first rep was a definite plopper. Third edit: Bar positioning looked good. If you box squat with your torso upright, you'll have the plop and stripper fault like you had, though that was also linked to the back tightness.
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Insightful per usual, Herd. Appreciate it man!
 
Westside: Week 5- ME lower

Front squat:
225x5
275x2
315x2
335x2
345x1

Messed up my last rep. We didn't put the pin in the mono and it crept down too low, when I unracked I hit my head on the top of the lift. Was going for 2, but the first was ugly. 335 moved like cake, so 345 is definitely there for a double.

Cambered bar squat:
155x5
205x5
245x5
275x5
295x5
335x5

My squat is feeling reallllllly phucking good.

Reverse hyper:
50x12
100x12x3

Calves (DC)

That's all. I went really hard today, even though it looks like I didn't do much. I'm going to be focusing on my squat exclusively until I feel ready to pull again. I got drunk Saturday, and like an idiot, tried to do a pull-up and a sharp pain shot through my arm. Not quite ready, but the squat is feeling great.
 
Nice workout. Front squating in the mono. You pioneer haha. And I know that feel of "I did a lot today and this doesn't look right typed!" Haha
 
rob112 said:
Nice workout. Front squating in the mono. You pioneer haha. And I know that feel of "I did a lot today and this doesn't look right typed!" Haha
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Thanks Rob!

Hey, we have more mono's than squat racks. That's my excuse, haha.
 
Sean1332 said:
Squats are climbin. Good work
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Thanks boss. I've been putting a lot of work in to improve my squat. It's feeling better and better. Also, I think that this bar weighs more than 65#, honestly. I picked up the squat bar then the cambered bar and it felt heavier for sure. Not that it matters aside from me liking to know how I'm progressing.

Here's how the last set looked:

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Reps 4 and 5 looked like pancake tits. My explosiveness makes squatting with that bar more difficult. Started to get on my toes.
 
Yea I definitely don't feel comfortable going down that fast on that bar. I always feel like it is going to fall off my back so I have some statuesque lol

Good work on them though
 
rob112 said:
Yea I definitely don't feel comfortable going down that fast on that bar. I always feel like it is going to fall off my back so I have some statuesque lol Good work on them though
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Thanks brother! That bar sticks to my back pretty well, it's thick and course as hell.

The owner of my gym training Rich Franklin:

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Sounds like what hell would feel like.
 
Conditioning day:

Sled drags

Box jumps

Treadmill

That's all. Phucked up my shin on a missed box jump attempt, lol. I wish I could find a structured conditioning program that's reflective of my goals. I'm not trying to run a marathon or anything, just move heavy stuff efficiently.

Edit: I've been helping a buddy with his training for about a year now. He has hit a 20lb bench PR and 60lb deadlift PR since his training cycle started 9 weeks ago. Noice.
 
CincyKiller45 said:
Conditioning day:

Sled drags

Box jumps

Treadmill

That's all. Phucked up my shin on a missed box jump attempt, lol. I wish I could find a structured conditioning program that's reflective of my goals. I'm not trying to run a marathon or anything, just move heavy stuff efficiently.

Edit: I've been helping a buddy with his training for about a year now. He has hit a 20lb bench PR and 60lb deadlift PR since his training cycle started 9 weeks ago. Noice.
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It seems like you're already doing the right stuff, I'd just play with the volume of it until you find what's best for you.

Too much and you're burnt out to train heavy, too little and you're leaving some on the table.

But yeah, a strength training program with conditioning dialed in to peak you just right would be sickening.
 
aceroni said:
It seems like you're already doing the right stuff, I'd just play with the volume of it until you find what's best for you. Too much and you're burnt out to train heavy, too little and you're leaving some on the table. But yeah, a strength training program with conditioning dialed in to peak you just right would be sickening.
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Yeah, I'm trying to find the perfect balance right now. Previously, I've incorporated heavy sled drags and heavy farmers the day after squats; too much for me ATM.

I'll probably keep it light and incorporate another conditioning day. That will coerce me into having my DE day Thursday instead of Friday, though.
 
Let me know when you figure it out, G. My wind is godawful right now and I need to be back within shouting distance of 220 by October.
 
Condition more and eat a LITTLE more is my plan. But, I've never been mistaken for Einstein and I'm not into that counting every calorie nonsense.
 
I think it is important to note the reason for your conditioning work. When you look at powerlifting it is primarily alactic-aerobic based, so I feel most of the conditioning should be aerobic (like easy sled work, tempos, etc.) to help facilitate recovery and build a bigger aerobic base to recover faster (between workouts and in between sets).

Here is an article Greg Nuckols just had done about Aerobic Work: Invalid Link Removed

This isn't to say that ball busting anerobic training doesn't have any place in your conditioning, just to throw out some ideas. I know the whole "aerobic work is the worst thing in the world for an athlete" is the cool thing to say nowadays so here are some alternative thoughts. :)
 
bolt10 said:
I think it is important to note the reason for your conditioning work. When you look at powerlifting it is primarily alactic-aerobic based, so I feel most of the conditioning should be aerobic (like easy sled work, tempos, etc.) to help facilitate recovery and build a bigger aerobic base to recover faster (between workouts and in between sets). Here is an article Greg Nuckols just had done about Aerobic Work: Invalid Link Removed This isn't to say that ball busting anerobic training doesn't have any place in your conditioning, just to throw out some ideas. I know the whole "aerobic work is the worst thing in the world for an athlete" is the cool thing to say nowadays so here are some alternative thoughts. :)
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Thanks for sharing that Bolt, that's a great read. I'm going to incorporate some cycling on my off days as that sounds like a great way to condition while still promoting recovery and hypertrophy. Light sled work, especially walking backwards and some box jumps for explosiveness.

I have to incorporate an additional day as well, considering 1 day a week won't do much for me. My main focus is to use conditioning in a leveraging way to increase my lifts, not to achieve washboard abs; I have a tendency to go overboard so I wanted to reiterate that so my goals and training align.
 
Westside-Week 5: ME bench

Pin-press 1" off chest:
225x6
255x2
275x2
295x1 (missed rep 2)

Phuck these were hard. I'm pissed I missed that second rep. I need a spotter and I need to break through this BS plateau.

BB bench:
225x8
255x5 (3 sec pauses on chest)

Smoked from the aforementioned.

Standing OHP:
135x8
165x3
185x1 (gassed)

Swiss bar w/ pause:
155x10
x8
x8

Dips: BWx15- moved on, my shoulders hate dips

KB triceps extensions: 20x3

Pec deck:
x20x2
x as many 6 sec eccentrics as possible

Side laterals:
15# x12x3 (5 sec pause at parallel)

Blah. Phuckin bench man. I need to get through this. My speed, when fresh, is incredible. Then I get to heavier weights and I stall like a MF'er.

Thinking about going into some higher rep schemes (20) for a week to switch things up. Something has to change and it's not my work ethic.
 
I know Rodja has mentioned DE speed work, for bench, doesn't translate well to ME. I'm starting to agree. Either I'm going to up my percentages on DE bench days, maybe ~80% for triples, or incorporate a rep day instead. Not sure what intensity to go, though.
 
gymwrenchwv said:
Man I follow ur posts a lot. Thought I'd see it by now but what's ME/DE??
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It's Westside method terminology. There's both a ME and DE day per week. ME stands for max effort (heavy). DE stands for dynamic effort (speed or ballistic).
 
Start off with revisiting your tightness situation, bud. Get tighter for your big efforts.

As far as sprinkling in a rep day or a three week wave of rep days, I think it's a good idea.

You might also have to play around and see if the movements you've chosen as your ME movements are the best bench building movements for you. Maybe toss some of the movements back in the toolbox to check up on later and pull some new variations out. Pin presses are much harder than bench presses, so it only makes sense that progression on them would be slow.

Lastly, if you've been working bands for a long while, keep in mind that bands are best used at maximum of three weeks on, three weeks of chains. They will beat you up. Don't get discouraged, it's a long road.
 
herderdude said:
Start off with revisiting your tightness situation, bud. Get tighter for your big efforts. As far as sprinkling in a rep day or a three week wave of rep days, I think it's a good idea. You might also have to play around and see if the movements you've chosen as your ME movements are the best bench building movements for you. Maybe toss some of the movements back in the toolbox to check up on later and pull some new variations out. Pin presses are much harder than bench presses, so it only makes sense that progression on them would be slow. Lastly, if you've been working bands for a long while, keep in mind that bands are best used at maximum of three weeks on, three weeks of chains. They will beat you up. Don't get discouraged, it's a long road.
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Thanks Herd!

Tightness feels good when I'm not lifting off myself. On the 295 my right scalp completely lost retraction. Always room for improvement, though. I've been trying to use the spread the bar cue. Hasn't felt like its made a difference, but I'm not giving up on it.

I've been wanting to get some more movements involved, but having a person to train with has been hit or miss. I got a partner for the rest of the summer starting next week thankfully. I haven't used bands/chains in probably a month. I never go crazy with them either. Short light bands are plenty for me.
 
Westside- Week 5: DE lower

SSB box squats: 245x2x6

Speedy.

Good girl machine: 20x3

Bad girl machine: 20x3

Lower back machine thing: 15x3

^great invention right there. Probably built in the 80's, but it's amazing. Gotta get some errector work in since I can't DL.

Lunges: 20x3

Bike: 10min

Probably going to be sore tomorrow from incorporating these new movements, but that's a good thing; just hope I'm 100 by Monday.
 
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