Saturday
Squat
315x8x2 45s rest very good pop
Deadlift
355x8x1 30s rest very good pop here too
Prisoner Back Raise / Hanging Leg Raise Machine Thing / Side Raises
3x15 / 3x20 / 3x15
Calf Superset
Sunday
CGBP
slowly ramped up 215x5 RPE low 8
JM Press / Close Grip Chins
95x3x12 / 3x12 w/ average band
DB BB Style Shoulder Raise
15x3x20 need to bump up weight next time
Preacher Curl / OH Ext
Focuses on keeping a brisk pace through the WO
Tuesday
SSB Box Parallel Box Squat
225x5 RPE 7
255x5 RPE 7.5
275x5 RPE low 8
BB Style HB Squat in Oly Shoes / Swiss Ball Leg Curl
135x3x10 / 3x10
these squats really isolated my quads very well and gave them a real good pump, better than the leg press or hack squat machine
Calf Superset
Wednesday
Bench Press
225x8x3
DB BP / Cable Row
65x3x12 / 3x12 2 before the big plates on the machine
Face Pull
30x3x15 45s rest
Monday
SSB Parallel Box Squat
325x5x2 90s, 120s, 120s, 150s
HB Deep BB Style Squat / Swiss Ball Leg Curl
135x3x12 / 3x12
Calf Supersett
Monday
Bench Press (Power)
185x8x3
tried to do some other stuff but after that flu I wasn’t up for much
Tuesday
SSB Box Squat (Heavy)
325x2 missed on 3
225x2x5
BB Style Squats / Swiss Ball Leg Curls
135x3x10 / 3x10
had to go home, still not totally up to speed and probably did too much considering the excessive soreness and fatigue the next day
Friday
CGBP (Heavy)
245x5 RPE 9.5
215x2x5 RPE 8.5, RPE 8.5
NG DB BP / Straight Bar Pronated Cable Row
55x3x12 / 170x3x12
I can up reps or weight next time
Face Pull
30x3x15 very short rest
Trying the Cube Now:
Day 1
Heavy Squat Day:
Squat
5x2 @80
work up to a heavier double if feeling good
Oly Squat
5x5 low RPE 8 on last set
Dimel Deadlifts
2x15-20
Swiss Ball Leg Curls
3 sets
Abs
Okay, so not cube, but cubish. I’m totally not confident about doing the main lifts for bench and deadlift once a month so I’ll be doing the main lift every week, but still rotating through speed, rep. effort, and heavy effort.
Monday:
Squat
365x5x2
none of these were a grinder but my form wasn’t perfect on all of them either
Oly Squat
185x5x5 60s rest
Knee Height Pin Pulls
225x3x10 need to drop the weight next time to get more reps
Swiss Ball Leg Curl / Hanging Leg Raise
3x12 / 3x12
Tuesday:
Bench
205x2x8
205x6
wow I suck at reps, I’ll have to be sure to tone it down until I catch up
CGBP
135x3x8
Incline DB Press
40x15
40x12
40x9
Chins w/ Light Band
12
10
Face Pull / Light Band Tri Ext
30x3x12 / 3x12
Back Ext (for recovery)
3x12
Thursday
Deadlift
315x8x3
Snatch Grip Just Below Knees Block Pull
135x3x15
SSB Narrow Stance BB Style Squat
95x3x15
abs
Saturday
Standing Press
Cable Row
Calves
EZ Bar Curls
Monday
Squat
265x8x3
Oly Squat
205x4x5
Block Pull From Just Below Knees
185x3x15
Hanging Leg Raise
3x12
Tuesday
Bench Press
235x5x2 RPE didn’t go above an 8 on any of these
90s rest between sets
250x1
265x1
both singles were easy; took as much rest I felt like
CGBP
135x3x8
I think I start approaching this like I am the Oly squats, that is use a light 5x5 with short rest intervals
Incline DB Press
35x15 RPE 8
35x15 RPE 8
35x15 RPE 8.5
60s rest between sets
Chins W/ Light Band Assistance
1x10 RPE 8
1x10 RPE 8.5
1x10 RPE 9
60-75s rest between sets
Face Pulls
30x5x15 just done for a burn and pump
45s between sets
Starting Kingpin Now from the blackironbeast calculator
Took .95 of these maxes for the training max
Squat: 455
Bench: 305
Deadlift: 545
My bodyweight is 195lb
Deadlift
415x5x2 RPE 8 on last set
2-3 minute rest
Block Pull From Just Below Knees
445x2x3 RPE 8 on last set
2-3 minute rest
1-2in Deficit Deadlift
395x2x4 RPE 10 on last set, it was too much weight. I’ll bump it down to 365 and see if I can hit 6 for both sets. If I was fresh this wouldn’t be problem but after the other work, there was just too much strain.
BB Row
135x3x8 RPE 7-8 on last set
DB Lunges
20x2x14 RPE 7.5 on last set
Hanging Leg Raises
4x12 RPE 7.5 on last set
Using new RPE system
10 max
9.5 no more reps, but a few more pounds left
9 one rep
8 two reps
7 3-4 reps
6 5-6 reps
Monday
Bench
205x10 last set was RPE 9
CGBP
225x5 RPE 10
225x4 RPE 10
1in Off Chest Pause BP
185x8 RPE 9
175x8 RPE 10
AMRAP Chins
7, 6, 6
DB Shrugs
60lbx3x14
I’m hitting the main lift with no problems using .95 for the training max. But I can’t even meet the minimums with the supplementary work. Supps will be based off of .90
Saturday
Squat (Speed)
265x8x3 very snappy with very solid form
HB NS w/ Oly Shoe Squat
285x2x5 fairly easy
Paused Squat
245x3x8 kinda easy; I just get a little breathy from the extra TUT from the pause
smith machine squat with feet out in front of me
135x3x12 very short rest
think I’ll just do swiss ball wall squats next time; I can get a better contraction and work harder with those
swiss ball leg curl
3x12
stir the pot
3x12
Tuesday
Deadlift (Speed)
315x8x3 Pretty Snappy
some staff dude told to me to set the bar down lighter… I was and this is light weight to me… first time that this has happened in the years I’ve been going… will have to see if this becomes a habit of theirs… he didn’t look familiar might’ve been new
Block Deadlift
345x2x5 easy peasy
1 Plate Deficit Dead
295x2x8 not bad
BB Row
135x3x8
BB Shrug
135x3x14
Side Bridge Raises
3x8 for each side
Thursday
Bench
225x5x2
240x2
255x2 probably 3 in the tank
CGBP
235x2x3 Not bad
Spoto Press
205x2x6 1 rep left on 2nd set
2 AMRAP Chin sets
Front and Lateral Raises
Face Pulls
Saturday
Squat
290x3x10 last set had 2 reps in the tank
High Bar Narrower Stance Squat
310x2x5 1-2 rep left in the tank on second set
Paused Squat
270x3x8 1-2 reps left in the tank on the last set
Hanging Leg Raises
3x12
Sunday
Standing Press
135x2x6 2, then 1 rep left in the tank
135x1x5 0-1 more reps left in the tank
BB Shrug
225x3x12 fast concentric with tight squeeze but no pause at the top and controlled descent
Cable Row
80x3x15 enough for a pump in my lats
Incline Fly / Rear Delt Raise
15x3x15 / 10x3x15 enough for a pump
Straight Leg Calf Push / Bent Knee Calf Raise
300x3x12 / 10lbx3x20
Do you like the higher bar narrower stance OLY shoe squats better than low bar/wider stance? I have been hearing a lot of guys switching to high bar as their main for of squatting lately
I’m stronger with a low-bar wide stance where I sit back a lot but not as much as a westside guy. If I were more into bodybuilding or general athletics I would probably actually do something more similar to an Oly squat. The oly squat is more of a triple extension and the way I do it now is a big hip abduction/hinge with a little bit of knee extension.
For a stark contrast look up Konstantin Podzeev vs Stan Efferding.
I hope that helps some! I have a hard time making a recommendation to you because your so much stronger than me and it’s really one of those try it out and see type of things.
Deadlift Hypertrophy Day
Deadlift
345x2x8 5-6 reps left set1, 5 on set2
345x12 1 clean rep left, 2 if I fudged it
Deadstop Pin Pull from Knees
270x2x8 2-4 reps left in the tank on both sets
1-Plate Deficit Pull
315x8 3-4 reps left
315x10 1-2 reps left
BB Row
135x2x8
Paused Shrugs
135x3x14
Side Bridge Raise
3x8