Wave 3, Week 1, Body Day 4/27/14
Board Bench (1.5 boards)
10@bar, 8@65, 6@95, 2x6@115, 2x6@120
*Strong and easy. Not as steady and controlled as I would have liked but definitely improvement.
DB Bench
12@25s, 3x12@45s
DB Arnold Press
3x12@20s
Barbell Row
3x10@95
Kettle Bell Bilateral Bent over row
3x10@25s (paused at top)
Wave 3, Week 2, Speed Deadlift
Deadlift
2x5@135, 3@185, 2x2@205
Chained Deadlift(with belt)
8x2@205+ 2 chains (245 at top)
Block Pulls
4x6@205 (RPE 8)
Banded Ab Pulldowns
3x10@ heavy band
Leg Press
4x12@1.5 plates
Hanging Knee Raise
12
Wave 3, Week 2, Rep Bench
Bench
10@bar, 8@65, 2x5@95, 3x5@115
Chain Bench (50lb extra at top)
6@bar, 6@65, 4x6@75
Pullups
8@1 mini band, 5@BW+3@1 mini band, 6@1 mini band
Wide Neutral Grip Cable Pulldowns
10@105, 2x10@120
Cable Across Body Y Raise
3x12@20 R/L
Hanging Leg Raise
3x10
Wave 3, Week 2, Heavy Squat
Squat
2x8@bar, 2x5@95, 5@135, 3@155, 2x2@185(belt), 2@205, 1@215, 1@225, 1@235(5 lb PR from meet in March), 1@245(15lb PR from the meet in March!!!)
*I got video so I’ll post that, but I was super excited about this. It’s been forever since I’ve seen any kind of major improvement in my squat. Guess the program I am using is working which is the best feeling.
Paused Squat
2x5@155 (RPE 9)
Leg Curl
4x10@80
Hypers
4x12@45s
Hanging Knee Raise
4x12
DB Side Bends
2x20@35s
235 Squat
245 Squat
Wave 3, Week 2, Body Day
Board Bench(1.5 boards)
10@bar, 5@65, 5@95, 5x5@120
*I felt like dog shit today. Turns out, the day after a 15lb squat PR is not going to be a good workout. Oh well, still got what I programmed. Not with great form but whateverrrrr.
DB Bench
2x18, 12@35s
*Originally planned for a 3x12@45s, but that feeling like dog shit was still in play so went lighter with more reps.
Cable Rows
3x12@75(Underhand, overhand, overhand)
Band Pull Aparts
2x12
*Then my traps became pumped and I couldn’t do these anymore. Moved on to the next.
1 mile run
*This is not my usual thing, but it was gorgeous in Alabama today so I had to do something outside. By the end, my calves were not happy.
Hanging Knee Raise
2x12
Hey lady- That was a damn nice 245lb squat!!! Very nice lift.
_Mel
Thanks, Mel! I appreciate you reading my log 
Wave 3, Week 3, Heavy Deadlift
Deadlift
2x5@135, 3@185, 3@225, 2@245, 2@275 (belt), 1@295, 1@305(match PR), 0@315
*I don’t think doing a heavy deadlift day 2 days after a heavy squat day is the best idea. But that is how the program was so such is life. I felt pretty strong though so I had high hopes for the workout. 305 went pretty well and was better than the last time I got it, but was slow off the ground. But anyways, went for a PR of 315 and got it about 2 inches off the ground and got stuck. I’m almost there though, I think I need to incorporate deficit deadlifts again and see if that can help me with speed off the ground.
Box Squat
5@bar, 5@95, 4@135, 2x4@155, 2x4@135
*My body said “fuck you” so I stopped doing these.
Spud Cable Ab Pulldowns
4x10@90
Wave 3, Week 3, Heavy Rep Bench
Bench
10@bar, 8@65, 5@95, 3@120, 4x3@125
Chain Bench (2 chains+50lb extra at top)
bar, 5@65, 4x4@85 (135 at top)
Assisted Pullups
3x10@1 light band
DB Bent over Row with slow eccentric
3x10@50s
Band Pull Apart
3x20
Hanging Leg Raise
2x10, 8
Wave 3, Week 3, Rep Squat
Squat
2x6@bar, 2x5@95, 5@135, 3@155, 3x5@195(belt)
*Rep PR, felt pretty good besides my traps and periscapular muscles being tight and balled up. Tried to stretch but it’s a tricky place to get.
Chained Squat
3x5@135+2 chains (185 at top)
Paused Squat
6@135, 6@145 (RPE 8)
Straight-Legged DL
3x10@115
GHR
3x12@25s
Hanging Knee Raise (alt with side crunch knee raise)
3x6
Pushups
3x10
Wave 3, Week 3, Body Day
Board Bench (1.0)
10@bar, 8@65, 6@95, 5@115, 3@125, 4x3@130, 1@135, 0@145
*My traps and neck muscles were so tight from this week’s workouts, especially the squats the night before. I was happy with the reps at 130 though. I smoked the 135 and decided to go for a PR but something was off and I could get it past my sticking point. Just keep working at it. Maybe incorporate some close grip bench.
DB Bench
3x12@45s
DB Standing/bent over Row
3x15@45s R/L
Running
3 rounds of about .3 mile run
Overall, I am happy with how this program is going. I have complete my 2nd cycle total of the Cube Method. I will take the next week to deload and program for my 3rd cycle of the Cube Method.
Deload Week
Deadlift
8@bar, 2x5@135, 5@185, 5@205, 5x5@225 (no belt)
*Tried to work on technique. I was not feeling well today with a sore throat and depleted energy, so it was a frustrating workout.
Cable Lat Pulldown
12@105, 2x10@120
DB Chest Supported Row
2x10@35s
Hanging Leg Raise
3x10
Cable Face Pulls
3x20@50
Deload Week- Squat
Squat
2x5@bar, 2x5@95, 2x5@135, 3@155, 5x3@175 (no belt)
*Turns out this is the perfect week to get sick. I’ve had a nasty head cold with a cough for 5 days now and haven’t really deloaded, than just not worked out. Oh well, my body needed a break. So this workout was equally as laid back.
Band Hamstring Curls
3x20@ 1 heavy band
Band High Row
2x12
Deload Week, Body Day (Yesterday)
Close Grip Bench
2x8@bar, 2x10@65, 5@95, 5@105, 5x5@110
Assisted Pullups
4x10@1 light band
DB Floor Press
2x10@35s
“Sling Shot” Pushups
2x15
Hanging Leg Raise
2x12, 12 knee raises
Cycle 2, Wave 1, Week 1, Rep Deadlift
*So I’m restarting the Cube Method which is why this is Cycle 2. I’ll be keeping basically the same types of workouts, just making tweaks here and there with stuff that worked for me last cycle and taking out stuff that didn’t.
Deadlift
10@bar, 2x6@135, 5@185, 5@205(belt), 3x8@225 (rep PR)
*This was the best I’ve felt and looked on deadlift in a while. I’ve started engaging my core by forcing my lower abs out. Honestly, it feels like you’re straining to take a shit but hey, it’s whatever mental cues you need to stay in the right place! I was also engaging my quads a bit more today and it felt awesome.
Deficit Deadlift
4x4@205 (a true RPE 8)
Box Squat
6@bar, 4x6@135 (RPE 8)
Hanging Knee Raises
12, 18, 20
Cycle 2, Wave 1, Week 1, Heavy Bench
Bench
8@bar, 2x5@65, 2x5@95, 2@115, 4x2@125
*So this workout was bound for failure after deadlift last night. My back was so tight that it was cramping up every time I got into my arch for bench. I definitely had the strength for what I needed to do today, but no amount of foam rolling or tennis ball rolling was helping me not cramp during heavy weights. I was suppose to get better than a 5x2@125 which I did last cycle so hopefully I can come back from this later. Didn’t even do the 3x3 close grip I had programmed either.
Sling Shot Pushups
3x15
Cable Lat Pulldown
10@120, 2x10@105
DB Curls
3x15@15s
Cycle 2, Wave 1, Week 1, Speed Squat
Squat
2x5@bar, 2x5@95, 2x2@135, 2@155, 7x2@165 (no belt)
*Felt great with these. Had good control and didn’t feel like I needed my belt for this today.
Regular Squat
5@615 (with belt), 5@165 (no belt)
*So both of these were difficult. My belt is too tight right now (it’s a lever belt that requires screws so not a quick fix in the gym) and I couldn’t push out like I needed to. The second set with no belt was just because of fatigue and tight upper back muscles.
Paused Squat
3x6@135 (RPE 8)
Hamstring Curl
2x10@40
Straight Legged Situp
2x20@30 lb med ball
Hanging Knee Raise
2x12
Cycle 2, Wave 1, Week 1, Body Day
Boarded Bench (1,5)
2x8@65, 6@95, 4x6@115
Close Grip Bench
3x3@115
Assisted Pullups
3x5@1 mini band
Kettle Bell Bent over Row
3x12@45
DB Incline Press
3x12@25s
DB Side Bends
2x20@25
10 minutes on eliptical…going to try to get 10 minutes each workout
Cycle 2, Wave 1, Week 2, Speed Deadlift
Deadlift
10@bar, 2x5@135, 5@185, 3@205, 8x2@225
Deficit Deadlift
3x6@205, 6@185 (RPE 8)
Box Squat
bar, 5@95, 6@135, 4x6@155 (RPE 8, last set was 8.5)
Iso-Row
10@1.5 plates, 3x10@2 plates (2 overhand, 1 neutral)
Stridor Glute machine
3x10@90 R/L
Hanging Leg Raise
3x12
Cam- Defecit dead reps @205? Damn. I would die. That’s awesome.
And of course I read your log.
All you ladies are my motivation to keep doing the damn thing.
So, thank you.
You’re really getting at it. Way more so than I am!
_Mel
Hey Mel! Thank you, I really appreciate you checking in with my log every once in a while! I’ve been lifting about 2 years so it’s certainly been a work in progress and takes a lot of trial and error for doing things that work for you individually…I’ve got lots of work ahead of me too! I train with my BF and he’s really coached me on form and making a program, but I’ve really had to learn what may work better for me or what may not and I can’t compare myself to him or others to get better. So keep it up and I will too!!