Thanks GV…yesterday went like so…
Cube week 4 day 2
Extra day - because this week will be screwy so will my training days
OHP - 170,190,210x3 225x2 185x10,7
SGHP - 230,260x3 290x4 225x10
Hang Clean - 170,195,215x3
BB Shrugs - timed set 315x77 2min
Meadows 6 way - 12x3x10
SS
HLR 3x15
Cube meet prep week 4 day 3
Bench Reps
Bench - wut 295x3
Bench - 250x3x5
CGBP - 240x2x3
Spotto Press - 225x2x8
Pendlay row - 225,245x5 275x3x5
Band Row - 3x15
Kayak Row - 70x2x10 60x13
Cube week 4 day 3
Squat
Today sucked knees were super ghey
Squat 315x3x2
Added light bands 315x3x2
Olyish Squat - 325x2x4
Leg ext - 5x20
Tried those lumberjack squats from the bruno article pretty cool - 3x10
[quote]MattyXL wrote:
Tried those lumberjack squats from the bruno article pretty cool [/quote]
I thought those looked cool, too. Did they work the muscles like regular squats?
Hey snap , I found them hit my quads more than my regular stance squats. Might be a suitable replacement for leg presses when my knees get balky.
Yesterday
Cube week 5 day 1
Explosive Deads
DL - 405x5x2
3" Deficit - 405x2x4
CS DB Row 80x15 90,100x10
SS
Svend Press 3tens x3x15
DB laterals / rev db fly - 35,40,45x15 25x40
Meadows Row - 1plt, 2plt x20 3plt x10
Tris
Pulls are looking beastly.
Thanks Joe, trying to be deliberate in my approach to them as I am a yanker with my pulls
yesterday…
Cube extra day week 5 day 2
OHP - 135, 160, 185, 200 x5 185x8
SGHP - 135, 185, 215, 245, 280x5
Hang Clean - 135, 165, 185, 205x5
BB Shrug - 2:00 timed set 83 reps @ 315
Meadows 6way - 10x10 12x10 15x8
HLR - 3x15
1arm tbars against monster mini - 25x20 50x10 75x10 25x20
Curls
Cube Meet Prep Week 5 day 3
Rep Squat (sorta)
Back Squat - 350x5,5,4,4
Oly ish Squat - 370x2x2
Leg Ext - 5x20
Rev Hyper - 3x12
KB Swing - 50x3x15
Planks
Stout OHP Matty. Injury recovery must be progressing well.
[quote]DBasler wrote:
Stout OHP Matty. Injury recovery must be progressing well. [/quote]
Thanks Dave, I think at this point this is as good as its gonna get
Ive been giving some serious thought to my cube meet programming, and I have used to success in the past, but now I thinl since I still have time before my June 7 meet, I am going to change it up. I have been doing too much and am not feeling recovered, some of it has to do with my back to back training days that I cannot at times avoid. Ultimately however I think I am going to change it up. I guess its gonna be an experiment of sorts. I am going to keep it simpler…sort of
I believe I am going back to what I like to call Auto-reg Bulgarianish training, Id like to know opinions if possible…I am going to start this week as a bit dry run on Thursday.
This is what I envision.
Day 1
Squat @9 RPE x2 with drop sets based on Fatigue rate. (use of wraps this day)
Squat assistance movement.
Bench @9 RPE x3 with drop sets based on Fatigue rate (SS with facepulls or chins)
Bench Assistance movement.
Pendlay Row - Work up to Heavy 5, stay for three sets
Tris
Day 2
Pause Squat x3 @8RPE No fatigue drop sets
Squat Assistance
Bench x5 @9RPE drop sets based on fatigue rate (SS facepulls or chins)
Bench Assistance
Lat movement
Conditioning
Day 3
Deads x2 @9 RPE drop sets based on Fatigue Rate
Deadlift Assistance
Bench x1 @9.5 RPE No Drop Sets (SS Lat Pull downs either cable or band)
Bench Assistance (light flush work)
Tris / Bis
Conditioning.
Day 4 will be my OHP / High Pull day
Every day will consist of core work planks / birdogs / HLR /Rev Hypers for warmups.
Meet prep week 1 day 3 lol
Pause squat 2ct x2 @8RPE - 300,315,335,355x2 ,
5% Fatigue Rate drop sets - 335x2x2
315x5 using 5,4,3,2,1 count pauses
Bench x5 @8 RPE - wut 275x5
5% FR - 250x3x5
SS - lat Pulldowns - 4x12
CG Incline Bench - 135x15 155,185x12
SS - face pulls - 3x15
Sweet. Getting after it over here.
[quote]Dude623 wrote:
Nice work Matty, 315 HP is badass.[/quote]
yep
Nice lifting with those pause squats.
Thanks guy I appreciate it!
This was Saturday my 531 OHP day
531 extra day
Kept volume low , elbows and shoulders wonky
OHP - 165,190,210x3 185x3
SGHP - 230,265,300x3
Hang Clean - 160,190,215x3
BB shrug - 315 2:00 timed set - 90 reps
Spoon Press - 45,50x15 75x15
SS
Rev DB fly - 35x3x20
Kayak Row - 60x4x10
SS
Band pushdowns - 3x30
Band row - 3x20
SS
HLR - 3x15
Meet prep week 2 day 1
Squat - x2 @9RPE - wut 420x2
FR - 8% 405x2 390x2
lumber jack squats - 70x10, 115x10 160x10
bench x3 @8RPE - wut 280x3
FR - 5% 275x3 265x3 260x3
CGBP - 225x2x10 185x15 135x20
SS
band Pushdowns 3x20
Pendlay Row - 135x20 225x10 275x5 295x5 225x10
First time using wraps since December felt like shit
Meet prep week 2 day 2
DLx2 @9 - wut 475x2 lost chalk hence grip failed
Speed DL against monster minis - 405x4x2
Band Leg Curls - 4x15
Chest supported DB rows - 70x4x20
Flat bench @9 X1 - wut 300x1 lost bar path, strained pec stopped
Cable flys, kayak rows
You’re competing the same weekend as me.
Hope your training cycle goes well. I am on a less is more approach.
looking solid in here
good stuff.
I did lumberjack squats for a while I like them
might need to add those back in
Thanks yall
here is the last week or so’s training:
Week 2 day 3
Close stance squats x5 @ 7 RPE - 275,300,315,315x5 @7
Leg ext - 5x20
DB floor press - 60x20 80x2x15
Band rows - 6x12
Meadows 6 way - 12x3x10
HLR - 3x15
B
Curls
Meet Prep week 3 day 1
Squat X1 @9RPE 10% FR - wut 445x1 @9 then 405x3 @9
Floor Press x5 @9 8%FR wut 285x5@9 then 275x5 @9
SS face pulls - 3x15, chins 3x10
Spoon Press - 50x20 80x2x12
SS
CS DB Row - 80x2x12
Tri set of the following
Kayak Row 60x10,8,6,5
Tri ladder - 4x10
Band Pushdown 4x20
Meet prep week 3 day 2
Laid off anything that put pressure on my wrists as my right one is banged the fuck up.
Klokov Press - bar, 55, 75 x20 95 x 15
SGHP - 225,230x5 285x3 295x1 315x2 335x1
BB Shrug - 2min 315 x 70 reps
Pendlay Row - 225, 245, 275 x 10 295, 315x5
Tri set of the following
Band row - 3x15
Meadows 6 way - 12,12,15x10
HLR - 3x20
Meet prep week 3 day 3
Pause Squat x3 @9 RPE 2ct - 315,335,345,355x3 @9 RPE
8% FR - 345x3 335x3 325x3 @9 RPE
Leg ext - 3x20
Band leg curls - 3x15
Pause bench x3 @ RPE comp pause - wut 265x3 stopped because pec is still tender
Then 225x5
Some machine pressing
Cs DB rev fly - 35x3x20
Plate loaded lay Pulldowns - 2pps x3x10
Curls
Meet prep week 3 day 4
SG DL @8RPE - 425x3
Rev pec dec fly - 85x3x20
Thrusters - 135x4x5
Tri set of the following:
Facepull - 200x4x15
Kayak row - 60x4x8
OH band tri ext - 4x20
HLR 60 TR
Meadows 6 way - 15x3x8
First time trying thrusters I liked them ironically I had an easier time using a clean grip doing these then regular front squats