Wave 1, Week 3, Heavy-Rep Bench (instead of speed)
Bench
2x10@bar, 2x5@95, 5@105, 3@115, 6x4@115
*I was able to get stronger with each set and keep tight. I think the board pressing has been beneficial for that.
Close Grip
4x5@105 (RPE 9)
Standing T-Bar Row with neutral fat grip
5x10@60+bar
Cable Face Pulls
3x12@70
Spud Cable Ab Pulldowns
3x10@90
Yesterday, Wave 1, Week 3, Rep Squat
Squat
6@bar, 2x5@95, 5@135, 3@155(belt), 3x8@175, 2x6@175…huge rep PR for me…i’ve done 3x8@165 but that 10lb difference is a biggie, plus add on the 2x6. Happy workout!!
Paused Squat
2x6@135 (RPE 8)
GHR
3x10@25lb
RDL
3x8@135
Hanging Leg Raise
3x12
Cable Woodchoppers
3x10 R/L @50
Wave 1, Week 3, Body Day
Boarded Bench
10@bar, 5@95(1.5 board), 5@95(1 board), 3@105, 5x3@125, 1@135, 1@140
*I think the board is really helping my bench finally. I felt tight and controlled and can over load now. I probably could have gotten 145 but I’m so sore from squat yesterday so i called it at 140.
Decline Pushups
4x8
Kettle Bell bent over Row
4x10@55lb R/L
DB OHP
3x8@25s
Plate Pullover
3x10@25lb plate
Cable Ab Hold
5x20ish seconds@ 40lb
Hey Cambam!! What does the Wave stand for?
Nice work as always 
Why, thank you coyotegal! My current program is based off the Cube Method. It breaks thing up into 3 different Waves over 9 weeks. 1 Wave is a 3 week block. For 1 Wave (3 weeks) an example would be:
Week 1; Rep Deadlift, Heavy Squat, Speed Bench;
Week 2: Speed Deadlift, Rep Squat, Heavy Bench;
Week 3: Heavy Deadlift, Speed Squat, Rep Bench.
And my 4th day of the week is called Body Day where I work on my specific weaknesses. Sounds confusing but it allows me to not deload and you can personalize this program to yourself and your training goals really easily. You can get complex or keep it simple. Credit to the Cube Method goes to Brandon Lilly if you want to check his e-book out. Long explanation to a simple question, but hope I helped!
Wave 2, Week 1, Rep Deadlift
Deadlift
10@bar, 2x5@135, 4@185, 3@225(belt), 4x6@245 (ouch! this was definitely a rep PR but I basically powered through this today. Felt off for some reason technique-wise. I would guess it’s because my back is hella destroyed from my rep squats 3 days ago.)
RDL
4x6@185 (RPE 8.5)
Front Squat
2x5@bar, 5@65, 3x4@95, 3@95
*This was bound for failure. My entire back was done after deadlift today. Add on top of that, that my front squat form is still not good and it’s just not going to not go well. Not for lack of trying but I got frustrated easily and called it early. It was suppose to be a 5x4@ REP 8.
Hanging Leg/Knee Raise
4x10
(This workout still took 2 hours btw, not as short as it looks)
Wave 2, Week 1, Heavy Bench
Bench
10@bar, 5@65, 5@95, 3@115, 2x2@125, 0@130(not tight enough for this, my strength curve is ridiculous), 2@125
Boarded Bench (1 board)
3@115, 3x3@120
Cable Wide neutral grip pulldowns
3x10@105
Cable Iso over-hand grip row
3x10@45 R/L
DB Iso Preacher Curl
3x8@15s R/L
Spud Cable Ab Pulldown
4x10
OHP
3x10@bar
Wave 2, Week 1, Speed Squat
Squat
2x8@6, 5@95
Chained Squat (2 chains plus holders= about 50 lbs more at the top)
2x3@95, 8x2@135
Squat (no chains)
3@135, 5@155, 2x5@175
Paused Squat
2x6@135
Seated Hamstring Curl with band
4x20@ 1 heavy band
Leg Press
4x10@ 1p, 1.5p, 2p, 2p
Hanging Knee Raise
3x10
DB Side Bends
2x15@35s R/L
Wave 2, Week 1, Body Day
Chained Bench (2 chains + holders= 50lb extra at top)
2x8@bar, 5@65, 6@85(135 at top), 3@85 (too much), 3x6@75(125 at top)
DB Floor Press
10@25s, 10@35s, 4x12@40s
Decline Pushups
3x6
Kettle Bell Row
3x15@60 R/L
Assisted Slow Decent Pullups
3x8@ 1 light band
DB Lat Raise
3x10@15s
Straight Legged Situp
3x20@30lb med ball
Wave 2, Week 2, Speed Deadlift
Deadlift
2x5@135, 5@185, 2@185, 8x2@225 (belt)
RDL
4x6@185
Box Squat
5@bar, 5@95, 4x6@135
Banded Ab Pulldowns
4x15@1 heavy band
Wave 2, Week 2, Rep Bench
Bench
10@bar, 8@65, 5@95, 3x6@110…control has definitely improved, hoping to start getting reps with heavier stuff soon
Boarded Bench (1 board)
4x6@110 (RPE 9)
Bent Over T-bar Row
4x10@50
DB Incline Press
4x10@25s
DB Seated Reverse Flies
4x10@10s
Banded Triceps Pulldown
4x20@ 1 mini band
Spud Cable Ab Pulldown
3x10@90
Hanging Knee Raise (twisting)
3x6 R/L
Wave 2, Week 2, Heavy Squat
Squat
6@bar, 2x5@95, 3@135, 2@155, 2@185(belt), 2@205, 2@215(match PR, but I’m afraid I was a touch high, should have filmed it), 3x2@195(filmed the 1st and 3rd set…will post later)
Paused Squat (RPE 9)
2x5@155 (no belt)
DB Lunges
3x20@25s
GHR
3x12@25lb plate
Hamstring Curl
3x10@80
Band Ab Pulldown
3x15@ 1 heavy band
Hanging Knee Raise
3x10
Wave 2, Week 2, Body Day
Chained Bench (2 chains=50lb at top)
10@bar+chains, 2x5@65+chains, 5x4@85+chains(135 at top)
*These are great for over loading at the top and pushing through a sticking point. It also forcing you to work on staying tighter because the chains will swing and throw you off balance.
DB Floor Press (paused)
10@25s, 4x10@45s (last set was technically just 9 reps)
*Very difficult but pausing them is the way to go. I felt more able to feel my triceps push and keep my lats tight.
Pendlay Row
3x8@115
Assisted Pullups(neutral grip)
3x8@ 1 light band
Partner Straight-Legged Throws
3 sets: 5 straight, 5 left, 5 right, 5 straight
Wave 2, Week 3, Heavy Deadlift
Deadlift
2x5@135, 3@185, 2@225, 2x2@245(belt), 3x2@275
*This went well. I felt strong each set. The third was definitely slower but that’s okay. I was able to hold form so I’m happy.
RDL
4x6@195
Box Squat
5@bar, 5@95, 4@135, 5x4@155 (sets 4 & 5 were RPE 9)…My entire posterior chain was falling apart by this point. Ouch
Hypers
2x15@35lb
Spud Cable Ab Pulldowns
2x12@90
[quote]CamBam wrote:
Wave 2, Week 3, Heavy Deadlift
Deadlift
2x5@135, 3@185, 2@225, 2x2@245(belt), 3x2@275
*This went well. I felt strong each set. The third was definitely slower but that’s okay. I was able to hold form so I’m happy.
RDL
4x6@195
Box Squat
5@bar, 5@95, 4@135, 5x4@155 (sets 4 & 5 were RPE 9)…My entire posterior chain was falling apart by this point. Ouch
Hypers
2x15@35lb
Spud Cable Ab Pulldowns
2x12@90
[/quote]
Big deads!!! Looking strong. Just checking in
Thank you, Mighty Matron! I appreciate it
Wave 2, Week 3, Heavy Rep Bench
Bench
10@bar, 8@65, 5@95, 5x5@115
*Took about 2 sets into the 5x5 to actually wake up. Once I did, I felt strong and powerful today.
Board Bench (1 board)
4x4@120…RPE 9
Wide Neutral Grip Lat Pulldown
4x10@105
Cable Low Row
4x10@90
DB Iso Preacher Curl
2x8@15 R/L
Banded Pull-Aparts
3x30
Med Ball Straight-legged situps
3x20@30lb med ball
Other random shoulder rehab exercises (I tweaked my right shoulder about 2 weeks ago so just trying to stay on top of it)
Wave 2, Week 3, Rep Squat
Squat
2x5@bar, 2x5@95, 4@135, 4@155, 4@175(belt), 3@195, 3@205(1 rep PR), 3x6@185
*So I started out feeling absolutely amazing. I took some C4 pre-workout and I guess the caffeine was working. The 205 felt like I could have gone for a 4th rep but I was just thrilled with how my form held up and how low I was actually going. Very happy with this.
Paused Squat
5@165, 6@155
*This is where my gas ran out. Just got exhausted and felt heavy. I could barely do these honestly so I moved on and didn’t do much else, the exhaustion hit swiftly.
GHR
3x12@25lb plate
Cable Cross-Body Y Raise
2x12@10 R/L
Wave 3, Week 1, Rep Deadlift
Deadlift
10@bar, 2x5@135, 5@185, 3@205, 4@225, 4@245(belt), 3x4@265 (rep PR)
*I’m very happy with this outcome. Did not feel my best but my form really held together and I just felt strong. Love days when it comes together.
Block Pulls
3@135, 4x6@185
*Not sure if these will really do anything for me, but might as well give it try. Wave 1 was Deficit DL and Wave 2 was RDL’s. So far, I think the deficit do the most for me but we’ll see after this wave.
Box Squats
5@bar, 5@95, 4@135, 3x4@155(RPE 8,8,9), 2x4@135(RPE 8)
Banded Ab Pulldowns
6 sets of 10+…more to help with the back pump than actual ab work
Wave 3, Week 1, Heavy Bench
Bench
10@bar, 8@65, 5@95, 3@115, 2@125, 3x1@130
*This went okay, it’s still frustrating though because I feel like I’m not making progress on one rep max type lifts. I’m still happy with how the singles went just wish I were further along. I’m going to stick to my program for now though and see what happens.
Chained Bench (2 chains=50 lb at top)
5@bar, 5@65, 3x3@85(135 at top) RPE 9
Assisted Pullups
3x8@1 mini band (2 neutral, 1 pronated)
JM Press
3x12@65
Bent Over T-bar Row
3x10@25 (slow descent…ouch on the lats)
Cable Cross Body Y Raise
3x12@15 R/L
Wave 3, Week 1, Speed Squat
Squat
2x6@bar, 2x5@95, 5@135
Add Chains (50lb at the top)
2@135, 8x2@145(195 at top)
*This was pretty awesome…I can feel myself exploding so much better when I use chains.
Squat (no chains)
2x2@145, 2x5@185 (RPE 9)
Paused Sqaut
2x6@135 (RPE 8)
DB Lunges
3x20@25lb R/L
Hamstring Curl
3x8@90
Glute Bridge
3x10@30lb med ball
Hanging Knee Raise
2x12
Cable Pallof Press
2x10@40 R/L