Cycle 1, Deload Week, Squat
Squat
bar, 8@95, 8@135, 4x8@165
Paused Squat
3x6@135
Sumo DL
6@135, 6@185, 4x6@205
Hanging Knee Raise
3x12
Cycle 1, Intensity Phase, Week 1, Deadlift
Deadlift
bar, 5@135, 3@185, 2@225, 2@245, 2@275 (belt), 2@285, 2@295, 1@295 (failed 2nd rep), 3x2@275
*This did not go as well as I had hoped. Was going for a match PR of 2@305 but it was not in the cards today. I just was off form wise and my back was just not getting tight like I know I can. I still got hard work in though.
Paused Deadlift (paused about 1 inch above the ground where my sticking point is)
4@135, 4@185, 4x4@205
*These are the devil. Absolutely horrible and awful and I was zapped at the end of this seemingly easy weight. Guess I gotta keep doing them though to see if they help me.
Box Squat
bar, 5@135, 5@155, 5@165, 5@155, 5@135
*Decided to pyramid these just because.
Prowler Pushes
4 rounds: 4x4 ~25 yard sprint with no weight on the prowler
Cycle 1, Intensity Phase, Week 1, Bench
Bench (3@ RPE 9)
bar, 3@95, 3@115, 6x3@125 (paused)
*Disappointing set here, I wanted to hit 130 for triples but my strength and form were just not there. I’ve gotten a 5x4@125 last cycle, so I was not thrilled about this but some days you take what you can get and still try.
Banded Bench (I honestly have no idea how much weight the band added at the top, maybe 10-15 lbs)
5x5@95+band…worked on trying to be more explosive
Paused Cable Low Row
3x10@75
DB Curl/OHP combo
3x8@20s
Cable Triceps Pushdowns
3x15@80
Weighted Planks
4x 30 seconds @ 45lb plate
Cycle 1, Intensity Phase, Week 1, Squat
Squat
bar, 5@95, 3@135, 3@155, 2@185, 2@205, 2@215 (belt), 2x2@225 (RPE 9.5), 3x2@215
Paused Squat
4x4@165, 2x6@145
Block Sumo Deadlift (~2 in blocks)
4@135, 4@185, 4@205, 4@225, 4@235, 4@255, 4@265, 2x4@255
*So turns out this is the perfect height for me to get heavy on sumo. Honestly even the 265 was pretty easy but I was very fatigued from all the squats so decided to call it there. Will be doing 4 in blocks next week so it should be interesting to see what I can do.
Bulgarian Split Squat
4x12@ BW R/L
Banded Pallof Press
4x10 R/L
Cycle 1, Intensity Phase, Week 1, Bench/Body Day
Bench (all paused)
bar, 3@95, 2@115, 1@125, 1@130, 1@135, 1@140 (RPE 9.5, match PR), 0@145, 0@145
*So trying to get heavier weight in my hands along with volume so worked up to a 1 rep max today. 140 felt pretty good and I wanted to try for 145. It was a huge grinder and on the first attempt I thought I would get it because I was slowly pushing through the sticking point but my spotter took it before I could get it. No big deal, tried for a second time and just didn’t have it, so I’ll go for it next week probably.
Bench (not paused)
3x6@115
3 second paused bench
6@95, 4x6@105
Bent Over T-bar row
4x10@45 lb plate
DB Lat Raise
10@10s, 3x10@12s
Cable Lat Pulldown
20@90, 16@90, 14@90
Hanging Knee Raise
3x15
Cycle 1, Intensity Phase, Week 2, Deadlift
Deadlift
bar, 5@135, 5@185, 3@225, 3@245, 3@265 (beltless PR!), 3@275 (add belt), 3@295, 2.5@305 (I’ve gotten 2@305 very difficultly so this was definitely a PR in the sense that I almost got 3 reps if it weren’t for a grip issue), 2x3@285
Deficit DL
4x4@225
Box Squat
bar, 4@95, 4@135, 4x4@165, 2x6@145
Cable Wood Chopper Abs
4x10@60 R/L
Prowler Pushes (as much as I could do in 10 minutes timed)
6@~20 yards, 5x4@~20 yards…then DIED,BYE
Cycle 1, Intensity Phase, Week 2, Bench
Bench
bar, 2x4@95, 4@115, 4@120, 4@125, 2@130 (failed 3rd rep and was going for 4; terrible; moving on), 3x4@125
Feet-Up Bench
5@65, 5@85, 4x5@95
Assisted Pullups
4x8@1 light band
Cable Triceps Pushdowns
4x15@80
DB Front/Lat Raise
3x7@10s
DB Curls
3x10@10s
Cable Face Pulls
3x12@60
Cable Paloff Press
3x10@40
Cycle 1, Intensity Phase, Week 2, Bench/Sumo Day
*So this week I’m switching up the order of bench and squat day due to working out at a different gym on Saturday with some friends. I didn’t want to be doing a “bro” workout, which is usually my Saturdays, at the gym with my lifting buddies. So I moved Saturday to squat day, just hoping it doesn’t mess up anything.
Bench (6@ RPE 9)
bar, 2x6@95, 6@115, 4x6@120 (not paused)
Bench off the pins (~2 in off my chest)
1@95, 1@105, 1@115, 1@120, 1@125, 1@130, 1@135
*This was insane. This kind of showed how much work I really need to do to stay tighter at the bottom of benching. With these, I was able to get super tight, take a hard and deep breath and bench the shit out of these weights. So I guess I’ll keep these pinned singles in the mix.
Sumo DL (4@ RPE 9)
4@135, 4@185, 4@225, 4@245, 2@265
*I stopped early because my left knee was tugging very oddly and then when I was going for the 265 third rep there was a sharp pain in my left knee that I’ve never had before. I did not like that to say the least. But tested it out and it’s fine. I just think my form needs some work so that I’m not using my knees as a hinging force.
Cycle 1, Intensity Phase, Week 2, Squat
Squat (4x4@~80%) all beltless
bar, 2x4@95, 4@135, 4@155, 4@185, 3x4@205, 7@205
Paused Squat
4@155, 3x4@175, 2x6@155
Straight Legged DL
3x8@185
DB Step Ups
3x8@20s R/L
Machine Leg Press
3x12@“160”
Planks
2x 30 sec front, 15 sec right, 15 sec left
Cycle 1, Intensity Phase, Week 3, Deadlift
Deadlift (1 @ RPE 9)
bar, 5@135, 3@185, 1@225, 1@245, 1@265, 1@285 (belt), 1@295, 1@305, 1@315, 1@325 (match PR from powerlifting meet in October; will post video), 1 @305
Paused DL
4@185, 4x4@205
Box Squat
bar, 4@95, 4@135, 3x4@155, 2x6@135
Hanging Leg Raise
2x10
325 match PR
***So I am switching up my bench program. I have been trying the RTS method and I feel like there isn’t enough volume or there isn’t enough heavy weight or there isn’t enough structure but whatever it was, it wasn’t working. I’ve been fairly stagnant in my bench for a year and that’s fine, that’s part of it. BUT that doesn’t mean I can’t try something else that is much harder and hopefully that will work. My boyfriend/coach and I chose the Cube Method Predator Program. Google it and see what it’s about…looks very straight forward and similar to my twice weekly benching already. Just shit ton, and I mean a shit ton, more volume. Leh go.
Cube Predator, Week 1, Light Bench day
Bench
bar, 8@75, 5@95, 5@105, 5x3@115 (paused), AMRAP-18@95 (2 rep PR)
Close Grip Bench
10, 11, 10@100 (3 AMRAPS…thus the shit ton of volume)
Incline DB Press
12@25s, 10@30s, 8@35s, 5@40s (failed 6th rep)
Cable Triceps Pushdowns
12@70, 10@80, 8@90, 6@100
DB Arnold Press
4x12@15s
Barbell Row
4x10@95
DB Flies
10@10s, 3x10@5s
Cable Wood Chopper Abs
4x10@60
Cycle 1, Intensity Phase, Week 3, Squat
Squat
bar, 5@95, 5@135, 3@155, 2@185, 2@205, 2@215 (belt), 2x2@230, 3z2@220
*This was pretty difficult for me. My form was a bit off but I was holding together and was able to grind these out.
Paused Squat
4x4@155, 2x5@135…not my best, again form was off and just getting through the volume
Sumo DL
4@135, 4@185, 5x4@225
I think I did some other things maybe, but I can’t remember and not worth posting anyways probably.
Cube Predator, Week 1, Heavy Bench Day
Bench
bar, 8@75, 6@95, 5@105, 5x3@120 (paused), 2 AMRAP sets: 14, 11@105
*Easy and strong. I was feeling great.
DB Palms Facing Bench
12@25, 10@30, 8@35, 6@40…pretty easy, will go up next time
DB Incline Press (was suppose to be BB Incline but our gym got crowded and it would have been impossible)
8@35, 5@40s, 3x5@45s, 10@35s
DB French Press
4x12@15s
Cable Lat Pulldowns
4x12@105
BB OHP
4x12@bar…very difficult at the end with so much volume going on.
Planks
3 @ 30-45ish seconds. I have a cold and it caught up to me at the end of this. I was failing these with a 25 lb plate on my back so it was not good.
Cycle 1, Transition Week, Deadlift
Deadlift
bar, 5@135, 5@185, 5@225, 5x5@245 (my 75%) no belt
Box Squat with a Buffalo Bar (55 lb bar)
2x5@105, 5x5@145…this bar put the weight just a little bit in front of me, so I felt my quads working a little bit more than normal.
Cable Lat Pulldown with neutral Iso-handles…(regular cable lat pulldown but use 2 separate D-handles and pull outward on the descent, so freaking difficult on grip and on lats)
4x8@105
Reverse Hypers
4x12@BW
Banded Ab Pushdowns
4x15
Cube Predator, Week 2, Light Bench Day
Bench
bar, 8@75, 6@95, 5@105, 5x3@120, 2 AMRAP: 13,13@100
Close Grip Bench
3 AMRAP: 5, 8, 7@110
Incline DB Press
12@25, 10@30, 8@35, 6@40
Cable Triceps Pushdowns
12@75, 10@80, 8@85, 6@90
DB Arnold Press
4x12@15s
DB Flies
4x10@5s
BB Row
4x10@95
Cycle 1, Transition Week, Squat
Squat
bar, 5@95, 5@135, 3@155, 3@185, 1@205, 1@225 (beltless PR), 1@225 (with belt), 1@235, 1@245, 1@255 (7 lb PR!!!)
*Very excited about the squat PR. That’s 7lb improved from my meet in October. I would absolutely love a 265ish squat at my meet at the end of February.
Beltless Squat
5x5@185
Sumo DL
6@135, 4x6@185
Bulgarian Split Squat
4x10@BW R/L
Banded Straight Legged Situps
3x12
Cube Predator, Week 2, “Heavy” Bench Day
Bench
bar, 8@75, 6@95, 3@115, 5x2@125, 2 AMRAPS: 12,13@100
Incline Bench Press
4@55, 3x4@100…I’m clearly very weak at these so it would be good to keep this exercise in my normal accessory work however, the gym I go to doesn’t actually have a good incline bench, so we have to rig it with a flat bench and incline it with plates. Also, this would have to be done when the gym is almost empty because it takes up a lot of room.
DB Palms Facing Bench
10@30, 8@35, 6@40, 5@45
DB French Press
4x12@20s
Cable Lat Pulldowns
4x15@90
BB OHP
4x12@bar
Hanging Knee Raise
2x15
Cycle 2, Volume Phase, Week 1, Deadlift
Deadlift
bar, 6@135, 6@185, 6@225, 6@245 (added belt here, felt awful), 4x6@265
*For the record, the 4x6 was ugly and very difficult, I will rate them an RPE of 9.5 because I’m really not sure if I could have gotten another rep on any of these sets. But that’s also impressive because I kept going and trying. Last cycle, I did 5x5@265 that was easier than this but this is still an effort PR in my books.
Deficit DL
4@225, 4x4@235
Box Squat
6@bar, 4x6@135…back shutting down so I had to stop.
Airdyne Bike
3 rounds: 3x (30 seconds above 70 RPM, 15 seconds rest)
*Trying to keep conditioning going because I still need to lose about 10 lbs to make the 165 class for my meet at the end of February. I was doing prowler work but it’s been raining and awful so no outdoors for me. The airdyne though is a definite torture device. I’m so out of shape, my legs and arms were shutting down on me and I could barely lift myself off the bike at the end of the 3rd round. All in all, it’s embarrassing and I hate feeling that way but it just means I need to improve and stay consistent with conditioning.
Cube Predator, Week 3, “Light” Bench Day
Bench
bar, 8@75, 6@95, 3@115, 5x3@123 (paused, RPE 9-9.5 towards the end), 2 AMRAP: 10, 10@105
Close Grip Bench
2 AMRAP: 10, 9@105
DB Incline Bench
12@25s, 10@30, 10@35, 9@40
Cable Triceps Pushdown
3x12@80
DB Arnold Press
4x12@15s
DB Flies
3x10@5s
BB Row
4x10@95
Airdyne Bike
1 round: 30 sec@70+RPM, 15 sec rest x 3
1 round: 45 sec@60 RPM, 15 sec rest x 2
1 round: 15 sec sprint, 30 sec rest x 3
Cycle 2, Volume Phase, Week 1, Squat
Squat
bar, 6@95, 5@135, 5@155, 3x8@185 (beltless PR, very difficult, probably RPE 9.5)
Paused Squat
4x4@165, 2x6@145
Sumo DL
5@135, 5@185, 5@225, 4@245 (RPE 10, couldn’t get fifth rep due to my form not sticking), 3x5@225
Kettle Bell Swings
50 reps in as few sets as possible: 20, 18, 12@ 35lb in 2min 30 sec
Straight Legged Situps on the Hyper
3x10@BW