DE BENCH WEEK 1
-Bench (thumbs out grip)
45x8
60x8
80x5
100x3
(120x3)x8 -lul I did what was planned, it will be a bit heavier next time. This felt stupid but it is DE work after all
-1 Thumbs In CG Bench
45x12
95x6
—work—
(140x12)x2
(140x8)x2 -dropped to 8s just to keep away from anywhere close to failure
—later----
-Low Incline DB Bench
20x15
—work—
(40x15)x3 -wow easy
-DB Lat Raise
10x15
—work—
(20x15)
(15x15)x3 -better than 20, more mmc
-Cable Row (long handle)
Doubled Lightx15
—work—
(Doubled light+microx15)x3
-Knee Raises
—work—
BWx50 total
By the way just want to clear this up, the only movement that is planned according to cube is the first one… after Brandon gives some suggestions as to what are good assistance exercises, and from observing his log I just came up with the rest of the stuff… just so if you’re trying to figure out cube you can figure out the %'s or what not
FULL BODY
-Overhead Press
45x10
65x10
–work–
(75x12)x3 -wow I suck need to work on these
-BB Curls
45x12
–work–
(65x10)x4
-Band Pushdowns
Lightx20
–work–
2 Lightsx50 total
-Kklov Press
45x10
–work–
(55x10)x3 -to supplement the ohp stuff and get better at that
-DB Twist press
10x20
–work–
(25x20)x2 -Not bad, usually would be able to go heavier but my shoulders and everything was thrashed by this point
-Knee Raises
–work–
BWx50 total
Done for today. In my mind my lagging body parts are arms, shoulders, and chest/ general pressing strength. So thats what I’m gonna work on on this day
DE DEADLIFT WEEK 1
-Deadlift (conventional)
135x8
185x5
205x3
(220x3)x8 - fast as lightning, did it all in under 5 minutes probably under 4 not sure
-Deadlift (from 35lb Block)
135x10
225x10
—work—
(275x10)x3
285x5 -felt good so went for a set of 5 with a bit more weight… easier than last week on all this
-Leg Curls
2 Lightsx15
—work—
(3 Lightsx15)x4
-Leg Extensions
50x15
–work–
(95x15)x3
-D-Handle Lat Pulldowns
Doubled Lightx20
–work–
(Doubled Light+microx15)x4
-Pulldown Abs
Lightx20
–work–
(2 Lightsx20)x3
RE BENCH WEEK 1
-Floor Press (thumbs out grip)
45x8
75x8
95x8
115x8
(140x12)x1 - was supposed to be x8 but this was SOO easy lol even at 12. Couldve done 10 more . +wraps (I got a pair of knee and wrist wraps from elite for christmas so youll see this more often now)
-1 Thumbs In CG Bench
45x10
95x10
–work–
(145x10)x2 -easy +wraps
(160x5)x2 - Easy as hell still +wraps
-Low Incline DB Bench
25x15
–work–
(45x15)x2
(45x10)x1 -avoiding failure
-DB Lat Raise
10x15
–work–
(15x15)x4
-Cable Row
50x15
–work–
(100x10)x4
-Knee Raises
–work–
BWx50 total
Off to practice now, match tomorrow, squat ME friday
[quote]Ravenous_ wrote:
I’m liking the looks of the Cube sessions. Will most likely give it a go in the near future.[/quote]
by the way on brandons FB he put up a picture of a whiteboard from a seminar, with the first wave of %'s and setsxreps for the core stuff. AND the ebook is 10 bucks off right now till new years
Just won another 2 matches at a tri meet. First match they forfeited to me even though they had a 170 because im scary i guess idk then second match i pinned him in the 2nd period. 4-3 record right now
FULL BODY
-Overhead Press
45x10
75x8
–work–
(95x5)x3 - by FAR the best ohp i’ve ever done. was so easy couldve gone for sets of 12 if i was going to failure
(85x10)x2
-BB Curls
45x15
–work–
(65x10)x4
-Band Pushdowns
Lightx20
–work–
(averagex50 total)
-Kklov Press
45x10
–work–
(65x8)x4
-Band Flyes
–work–
(minisx15)x3
-Knee Raises
–work–
BWx50 total
Got the Cube, and I gotta say, other than the percentages and a sample wave, I didn’t get much out of it lol. Should have just picked up Strength Life Legacy. On a different note, do the percentages look/feel really light to you? I’m not a fan of maxing out every session, but won’t you “forget” the feel of heavy weight on your back. Either way, I’ll probably start it next cycle.
[quote]Ravenous_ wrote:
Got the Cube, and I gotta say, other than the percentages and a sample wave, I didn’t get much out of it lol. Should have just picked up Strength Life Legacy. On a different note, do the percentages look/feel really light to you? I’m not a fan of maxing out every session, but won’t you “forget” the feel of heavy weight on your back. Either way, I’ll probably start it next cycle.[/quote]
yeah i felt the same way with the book, any idiot could have dreamed it up its just the %'s and samples that help. yes they are very light lol the way you would combat that is through assistance, some days my assistance is heavier than the main work. Like some days after squatting you could work up to heavier reverse band work or heavier block pulls and stuff like that. Ive been running it like this:
Main work (whatever is prescribed in %'s)
Assistance Barbell Work 30-40 total reps never more than 12/set never less than 5/set
other assistance
I figure doing heavy 5s on assistance probably helps with the forgetting feel of heavy weights
ME BENCH WEEK 1
-Bench (thumbs out grip)
45x8
95x8
115x5
135x3
(160x2)x5 -+wraps easy
-1 Thumbs In CG Bench
45x12
95x6
–work–
145x12
145x11 -got too confident and failed on 12… supposed to avoid failure like the plague in cube fml oh well live and learn
145x8
-Low Incline DB Bench
25x15
–work–
(45x12)x3
-DB Lat Raise
–work–
(15x15)x4
-Cable Row
50x15
–work–
(100x12)x3
-Bench Situps
–work–
BWx50 total