Wave 3, Week 1, Body Day
Chained Bench (about 30lb at the top)
bar, 6@65, 6@75, 4x6@85
Chained Paused Bench (pause about 1 in above the chest)
3x8@65, 10@65
DB Arnold Press
3x10@20s
Barbell Rows (overhand grip)
3x8@95
Banded Pull Aparts
3x15
JM Press
3x12@bar
Pullups
3x3@BW
DB Curl
2x8@15 R/L
A couple of random sled pulls and over head carry with the bar
Wave 3, Week 2, Speed Deadlift
Chained Deadlift (2 chains+ added 40lb at the top)
bar, 5@185, 2@205, 8x2@225
*These went pretty well, held good form and pushed through the weight at the top.
Paused Deadlift
3x6@205, 6@185
*These suck a large amount. 205 was rough and form was falling apart.
Hanging Leg Raise
10, Knee Raise: 2x20
Box Squat
bar, 6@135, 3x6@145
*Still struggling to get these strong. My back is just worn out after dead lifting which is no surprise.
Planks
2x 1 minute
Wave 3, Week 2, Rep Bench
Bench
bar, 8@65, 5@95, 5@115, 3x5@120 (large improvement and I was really happy with how the weight moved)
Paused Bench
4x6@95
Assisted Pullups
4x10@1 light band
OHP
bar, 8, 7, 6@65
Cable Triceps Pushdown
3x10@65
Other random exercises, trying to find something that didn’t bother my wrists.
Wave 3, Week 2, Heavy Squat
Squat
bar, 3x5@95, 5@135, 3@155, 2@185 (belt), 2@205, 2@215, 2@225 (match PR), 3x1@235 (95% of my max)
*Good squat session for me here, my form was pretty much the same on every 235 single. I wish it had been a little easier but still pretty happy with it.
Paused Squat
3x5@165…so difficult after heavy singles
GHR
3x10@25lb plate
Step Ups
3x10 per leg@20s
Spud Cable Ab Pulldowns
3x10@90
Wave 3, Week 2, Body Day
Board Bench (1 board)
bar, 8@65, 5@95, 5@115, 3x5@120, 5@115
Paused Bench
3x5@115
DB Bent over Row
3x10@70 R/L
DB Incline Bench
3x10@30s
DB Curl
3x12@10s
Kettle Bell Swing
4x12@50
Jump Rope
4x100 jumps
Wave 3, Week 3, Heavy Deadlift
Deadlift
bar, 5@135, 5@185, 3@205, 2@225, 2@245 (belt), 1@275, 1@295, 1@315 (10lb gym PR!!), 0@325
*I filmed the 315 and 325 attempt. 315 looked awesome with tight form and no grinding whatsoever. 325 got about a half foot off the ground and I just couldn’t get my sticking point. I spent too much time at the bottom before the lift and should have pulled it quicker. But I’m still happy with a PR.
Deficit Deadlift
3x5@225
Box Squat
bar, 5@95. 4@135, 4x4@165
Hanging Knee Raise
3x20
Deadlift 315 PR
Wave 3, Week 3, Heavy Rep Bench
Bench
bar, 5@95, 3@115, 3@120, 3@125, 1@130 (terrible and fell apart), 2x3@125
*My back is still tight and so very sore from DL the other night so I was betting it would be an iffy bench session but I still got ok numbers.
Chain Bench
bar, 4@65, 4x4@75
*I positioned the chains so they weren’t touching the ground, this made them wobble a lot more and enabled me to work on my stability. My motivation was low or this would have been heavier.
Cable Lat Pulldown (Wide neutral grip)
12@90, 12@105, 2x12@120
DB OHP
2x10@25s
Pushups
2x8
DB Curl
2x15
Cable Triceps Pushdown
2x15@30
Overall, my motivation for today’s workout was at a low. I’m hoping soon I can get a new wave of motivation for bench. It’s just plateaued for a good bit and that’s always frustrating. I will continue to make changes to my program though and see where it takes me!
Wave 3, Week 3, Rep Squat
Squat
bar, 2x5@95, 5,3@135, 3@155, 4@185, 3x4@205 (rep PR)
Chained Squat
5@135, 2x5@155
Paused Squat
2x6@135
GHR
3x12@25lb plate
Straight Leg DL
3x12@65
Aductor Machine
3x15@70
Wave 3, Week 3, Body Day
Board Bench (1 board)
bar, 8@65, 5@95, 3@115, 5x3@125
DB Bench
3x15@30s
Kettle Bell Row
3x10@50
Pendlay Row
4x8@115
Treadmill
4 rounds of .2 @8mph, .1@3.5mph
I just got off a week of deloading. I didn’t record any of it because it was a lazy deload in which I did not too much. I enjoyed it while it lasted though and I felt ready to get back in the gym and lift heavy so that’s a good deload to me. I’m continuing the Cube Kingpin Method and this will be my 3rd cycle. It will be similar to the previous 2 cycles but I’m hoping to get more variation in accessory work to keep things interesting and keep my motivation high. I’m also thinking about doing another powerlifting meet in October that is a small local one. So, that’s on my radar too going into this new cycle of the Cube.
Cycle 3, Wave 1, Week 1, Rep Deadlift
Deadlift
bar, 5@135, 5@185, 4@205, 3@225 (belt), 3x8@235
*Piece of cake today. I had trouble keeping my rhythm with my breathing and setting up for the DL, but other than that, this went well
Deficit DL
4x5@205 (~2in deficit)
Box Squat
bar, 6@95, 6@135, 4x5@155
*This was the best my box squats have felt and looked in a while. My upper back was screaming by the end and is in knots but that’s typical.
Random hang cleans and cleans. Thinking I might dabble in trying out some Olympic lifts, but I need to learn how to do them first!
Cycle 3, Wave 1, Week 1, Heavy Bench
Bench
bar, 2x5@95, 2@115, 2@125, 2@120, 2@115…this is where things got super frustrating because it seems like my bench has not improved much, nor has my form. So my BF has the Slingshot by Mark Bell and he suggested I see if I could actually get it down to my chest and try over-loading and see what happens. Turns out, it’s freakin awesome. I won’t be using it often but I think I’ll use it when I have days like today when bench is just feeling shitty.
Sling Shot Bench
5@115, 5@125, 5@135, 5@145 (my max on regular bench is 135)
Close Grip Bench
3x5@95
Cable Lat Pulldown
3x10@120
Cable Face Pulls
3x15@60
Banded Flies
3x8…tougher than I thought they would be
Rack Bent Over BB Row
3x10@95
So I have changed my programming a bit due to comiting to a meet on October 25th. The Cube did not line up with the meet timing and I just feel it’s time to try something else. So, I’m doing an auto-regulation based program. It basically relies heavily on the RPE system (rate of perceived exertion). I am doing 2 six week cycles split up into 3 weeks. The first 3 weeks are volume based and the 2nd 3 weeks are intensity based. After 2 workouts over the weekend, I can already tell the difference in this program and I’m excited to see what happens.
Cycle 1, Volume Phase, Week 1, Squat (x4 @ 9)
Squat
bar, 2x 95@5, 5@135, 4@155, 4@185 (belt), 3x4@195
*This was a lot less than I wanted. But the 3rd set was more like a 9.5-10 and it just wasn’t a great squat day.
Paused Squat
5@145, 4x5@155 (RPE 9)
Block Pulls
4x6@185, 6@205 (RPE 9)
*I’m giving these another try. I think I’ve improved my deadlift form a great deal the last 4-5 months or so and these actually felt like they were doing something for me. I was able to engage my glutes more than conventional so I’ll keep these in my workouts for a bit.
Leg Press
4x8@2 plates
Hanging Leg/Knee Raise
3x15
Cycle 1, Volume Phase, Week 1, Bench #2 (x4 @9)
Competition Bench
bar, 2x5@ 95, 4@115, 4x4@120
Spoto Press
6@65, 6@85, 2x6@95, 2x6@105
Assisted Pullups
3x10@1 light band
Banded Pec Flies
3x8
DB Curl
3x8@15
Face Pulls
3x8@1 light band
Banded Y Pulls
3x8
Triceps Pushdowns
3x10@30
Abs
Cycle 1, Volume Phase, Week 1, Deadlift (x4@9)
Deadlift
bar, 5@135, 5@185, 4@205, 4@225, 4@245, 4@245 (belt) (REP 8), 4@265 (RPE 9), 3@265(failed 4th rep-RPE 9.5), 4@245(RPE 9.5)
Deficit Deadlift
5@185, 2x5@205, 2x5@215
Box Squat
bar, 5@95, 5@135, 3x5@155 (RPE 9 on all, but my back was just done)
Random Abs
Cycle 1, Volume Phase, Week 1, Bench (x4@9)
Bench
bar, 2x5@95, 4@115, 4@120(RPE 10), 2x4@115
Sling Shot Bench
4@125, 4@135, 2x4@145
Pendlay Row
8@95, 8@115, 6@125, 3x6@115
DB Incline Press
3x8@25s
Random Banded Triceps push downs and other stuff
Cycle 1, Volume Phase, Week 2, Squat (x4@9)
Squat
bar, 5@95, 5@135, 5@155, 4@185 (belt), 5x4@195 (RPE 9, last one was a 9.5)
*Felt so much better than last week. Stayed at 195 because I wanted the volume over the struggles. I think my form held up really well at that weight too. Maybe next week, depending on how I feel, I’ll go for 4’s at 205.
Paused Squat
3x5@155
Paused Deadlift
6@135, 5x5@185
Leg Press
3x8@2 plates
Hanging Knee Raise
3x20
Cycle 1, Volume Phase, Week 2, Bench #2
*This day is now going to be a volume bench day. Was going for 8’s
Bench
bar, 8@65, 8@95, 2x8@105, 2x8@110
*I stayed smooth and controlled working on my new bench technique which is instead of the bar path being straight up, I curve it up over towards my face instead of just going straight up. Seems to work better for me as long as I don’t curve too much.
Board Bench (1 board)
4@155, 3x4@120
Combo BB Row/OHP
4x12 Rows/5 OHP @ 65
Cable Lat Pulldown
2x12@105, Underhand: 2x6@105
Planks
1 min, 45 seconds @25lb plate on my back
Cycle 1, Volume Phase, Week 2, Deadlift
Deadlift
bar, 5@135, 4@185, 4@225, 4@245 (belt), 5x4@265
*Went into the gym wanting to get this and knowing I was capable. It’s been really rough at work on me recently and the gym has suffered. I have a problem keeping frustrations out of the gym, so getting a big rep PR was a victory for me.
Snatch Grip DL
6@135, 3x6@155
Box Squat
bar, 5@105, 5@125, 5@145, 5@155
Hanging Leg Raise
3x8/ 8 Knee Raises
Cycle 1, Volume Phase, Week 3, Squat
*Side note…skipped bench day on Wednesday due to very terrible week at work and a migraine. Meh.
Squat
bar, 5@95, 5@135, 4@155, 4@185 (belt), 4@195, 4@205 (REP 10…terrible), 4x4@195
*Ended up doing pretty well at 195, it’s just when I hit 205 annoying things happen and I can’t perform like I know I can. It will just take a little time to get past that mental barrier I think.
Paused Squat
4x5@145
Kettle Bell Swing
2x12@45
Block Pulls
5@135, 5@185, 2x5@205, 2@225
Leg Press
4x10@2 plates
Abs
Cycle 1, Volume Phase, Week 3, Bench Day #2
Bench
bar, 8@65, 8@85, 8@95, 8@105, 4x8@110
*Last rep of this whole thing and I bruised or something my left hand’s palm under my pinky. I think I adjusted my grip on my 7th rep and then the bar was just in the wrong place when I went for my 8th rep and when I was struggling to come up the bar did a number on that area. When I looked at my hand it felt like a dull yet somewhat sharp pain and was swollen compared to my right hand. I stopped benching and the pain went almost completely away. So I did a bunch of rowing, etc. the rest of the workout Then at the end of the workout, I was gripping a band for banded triceps pushdowns and tweaked the area again. Letting it heal and hope it’s okay by Monday which is Deadlift day.
Kettle Bell Bent over Row
4x12@50 R/L
Slingshot Pushups(my BF got me my own that fits me, along with my own wrist wraps…Mark Bell’s as well. Very happy with them)
4x15
Cable Wide Grip Pulldowns
4x10@105
DB Curls
3x8@20s
Calbe Low Row
10@75, 2x10@90
Banded Triceps Pushdowns…tweaked my hand and stopped
Eliptical
20 min at high resistance but slow pace