Bench Press felt pretty good but not really sure where my mind was with 275 on the bar. I did not have a spotter but was thinking of getting 3 reps and then maybe move on to a Joker to play things pretty safe for the day. For some reason I brought it down, paused and lifted. Not big deal, the weight flew up but I racked it after that. After I got up from the bench I realized that wasn’t anything at all what I wanted to do. Brain wasn’t really working. 295 for a single felt smooth and crisp and moved on to volume work from there. I paused each rep for the first 3 sets of 235. The next two sets I paused the first and last rep of each set. Good session overall and hopefully I can keep the brain farts to a minimum the rest of the week.
Beat you this week @furo with 25 reps of bodyweight Bench Press!!! Just took 5 sets!
Another rough Deadlifting day even though it was 1 rep better than last week! I had to wear my Olympic Lifting Shoes for this workout which made the Deadlift feel a little different. Got some bug bites on my leg and the high top Chucks come right up to wear the bites are and aggravate the crap out my leg. Was stuck between wanting to do some volume work for Deadlifts, Front Squats, or move on to KB Lunges and ended up with the Lunges. First couple of sets felt rough but got better as I went along. Not much going on with this workout.
I’ve been reading up on The Cube Method by Brandon Lilly and seems like an interesting program with the way it is setup. I will run the setup using Bench Press, Squat and Deadlift instead of some of the variations he mentions. I may even use 5/3/1 setup for Overhead Press on the bodybuilding day just to have so I can have some programming on that lift. The days may look like this…
Day 1 - Bench Press (Cube Method), Assistance
Day 2 - Squat (Cube Method), Assitance
Day 3 - Overhead Press (5/3/1), Assistance
Day 4 - Deadlift (Cube Method) Assistance
May end up swapping Deadlift and Squat Days just because my shoulders always feel goofy Squatting the day after Bench Press. Not a huge fan of Benching on Mondays but that’s the only day my brother can workout with me and he’s a reliable spotter. The OH Press day will be the Bodybuilding day along with other various accessories. This is just a rough outline at the moment and this may change. Feel like I have been on 5/3/1 forever and just want to check out another program and run it for awhile. Just need a slight change in direction.
Beyond 5/3/1 (Training Maximally)
Overhead Press Day
Overhead Press: 185x2 (Felt Great), 205xMiss (Did not Feel Great!)
Overhead Press: 145 - 5x5
Pull Ups: 5x6
DB Lateral Raises -superset- Band Pulls: 3x15
All reps leading up to the 185x2 set were feeling great on Overhead Press. I capped the 2 reps with 185 thinking I might work up to a Joker and take it for a PR set. Didn’t quite workout that way. I got the weight smoothly off of my shoulders and just seemed once I got passed my forehead my body just said NOPE. I’m sure it was something technical but can’t think of anything at the moment. Form felt better on the volume work and felt like a feather. Wasn’t really in the mood to go for 50 total Pull Ups so I just decided to do some Band Pulls. Figured while I was doing that I might as well do some lateral raises for some “purty” work!
Been another tough week with a lot of stuff going on so I went to the gym, worked up to 335 for a single and took it to the house yesterday. Sleep, eating and overall recovery this week was horrible again but a lot of life going on and lifting with the right mind set sort of took a backseat this week. Hoping to get my mind back in the lifting game next week with the Cube Method for a fresh start
As for challenges between the three of us @furo and @jblues85:
Since furo is still only a few weeks out from an injury to the lower body, I think the pull-ups should come first. How about we do the 15 minute pullup challenge at the end of May? I suspect that @furo and myself will both be starting to shed a little bodyweight by then in preparation for our summer weddings…
That is more of an “endurance” event that a top end strength event, so then perhaps later this year (fall?) we can do something a bit higher-end. I like the idea of double-bodyweight deadlift for reps, given our respective strength levels the reps should be fairly low. We also could go for 1RM as percentage of our own bodyweight (i.e. if I did 500 pounds at 215 pounds BW, my score would be 500/215=2.3; highest ratio wins) but I’m not sure how keen you guys are on doing true 1RM’s during training.
That sounds perfect to me! I reckon it might be kinder to jblues if the deadlift challenge isn’t based on bodyweight, due to his height. Maybe a straight-up 1rm contest? Or a 3rm or something?
Long Cycle (2-55# KBs): 5x10
KB Snatch: 55 - 5x10 (each arm)
KB Swing: 1x50, 1x30, 1x20 (essentially 3 rest pause sets to get too 100 2 hand swings)
20 minute walk around the neighborhood
I needed a session like this to get my mind right as far as training / working out goes. I feel like I can do a lot of reps doing a 1 Arm Clean & Jerk with my 80# KB but 2-55# Bells just makes life suck but in a good way. Was happy to get through those without dying. Things got easier from there with the Snatches and Swings. Went for a walk afterwards since I had a few extra minutes before my son woke up from his nap.
I’m good with challenges that pertain to our relative bodyweights. Somethings I will be better suited for than others. Long arms don’t work very well for a Bench Press but work well for a Deadlift. I think we all have pretty equal strength in relation to our bodyweight so I think all around each challenge would be fair if we keep it relative to bodyweight.
Cube Method
Bench Press Day (Heavy)
Paused Bench Press: 245 - 5x2
(A) Incline Bench Press: 135x10, 155x10, 175x10
(A) DB Row: 95 - 3x10
(B) Tricep Pushdowns: 85 - 3x10
(B) DB Hammer Curls: 35 - 3x10
(C) Leg Raise: 3x10
(C) Back Extensions: 3x10
All paused reps of Bench Press felt great and pretty fast. The program say if you want to go a little heavier on your Heavy Day to go for it but I want to run the main lift as is for a while. Plus I think I need to get out of the constant need to go heavy all the time just because I’m feeling decent only to feel like crap later. I’ve always been pitiful at Incline Bench Press so to hit 175 for 10 reps is actually a PR for me. Did Super-Sets as usual with all assistance work. First day on a new program is always exciting so I was pleased with this workout.
Program called for Speed Squats at 210 lbs but I figured 225 Paused Squats with no belt would be more beneficial to me. All sets and reps felt great and I was sweating pretty hard by the 4th or 5th set but felt like the speed never slowed down and was pushing as hard and fast as my turtle pace would allow! Getting back to doing SLDL will hopefully get my Deadlift form back to where it needs to be. I put the Stiff Leg Dead on the shelf when I started doing my kettlebells routinely but going to get back to those from here on. Ran out of time to do some ab work but KB Lunges with that front rack position provides plenty of core work anyway. Another good session!
Cube Method
Body Day
Overhead Press: 95x10, 115x10, 135x10, 135x10
Paused Close Grip Bench Press: 185 - 3x8
Pull Ups: 52 total (done between sets of Pressing movements)
DB Lateral Raises / Band Pull Aparts - 3x15
Decline Sit Ups: 3x15
High reps on Overhead Press = No Fun!!! Decided not apply any 5/3/1 percentages to Oh Press yet and just kind of cruise in a put some weight overhead for some higher reps. The first set of 135x10 felt decent enough so I figured I would stay there for 1 more set of 10. That set got pretty hard towards the end. Had some really good sets of Pull Ups and some that weren’t so great. Close Grip felt decent enough. Triceps were pretty tired after overhead work and the close grip work. Pretty fun, stress free workout!
The weights aren’t impressive but I would say this was one of my better Deadlift sessions I have had in a while. Everything was beltless and felt very smooth. Have never really done any type of Deficit Deadlift so this was fun getting to try something new. Having to drop down a little lower to grab the weight I could feel my leg drive kicking in a lot more. Also haven’t done Snatch Grip Deadlifts in a long time so keep these pretty light. Will probably move up in weight on those as time moves along.
4/30/16
Home Kettlebell Workout
Double KB Cleans: 2-55’s - 2x20, 4x15
Had to cut this workout short since I slightly tore a callous on my left hand. Nothing too bad but enough to be a nuisance to where doing Snatches or Swings after this wasn’t going to go well. Plus 100 Double Cleans had me smoked pretty good!
Cube Method
Bench Press Day (Explosive)
Paused Close Grip Bench Press: 185 - 8x3
(A) Incline Bench Press: 135x8, 165x8, 185x8
(A) Band Pull Aparts: 3x15
Hammer Curls: 35 - 3x10
Tricep Pushdowns: 30 - 2x50
(B) Leg Raise: 3x15
(B) Back Extensions: 3x15
Wasn’t feeling very well today so I didn’t get too crazy with anything. Paused C.G. Bench felt very good. I kept the rest periods to 30 seconds and felt like the speed never slowed down at all. Wasn’t much in the mood to superset rows with incline so I just did some band pulls between sets. 185x8 on incline is another PR but again this is a lift I have always been very pitiful at and haven’t done a whole lot of before recent. Rest of the workout moved well. I liked the couple sets of 50 on the Pushdowns with light weight. Another good session today!
Cube Method
Squat Day (Reps)
Squats: 245 - 1x8
Stiff Leg Deadlifts: 225x8, 255x8, 275x8
Walking Lunges: Bodyweight - 1x50 (each leg)
Ab Wheel: 3x15
Squats moved well today. I Paused a few reps here and there during the set of 245 just to make it a little harder as well as going beltless. On these rep days I like to do all of my warm up sets with 8 reps just to get the extra volume. SLDL felt decent as well and the torn callous on my left hand didn’t bother me at all. I wasn’t in the mood to use any weight on lunges so I just went with 50 reps each leg unbroken. I think I get more out of high rep bodyweight lunges than I do using any type of weight.
Feel like my body has been trying to fight getting sick the past couple of days so I haven’t been pushing too hard. Hopefully whatever is going on with my body will be gone before Friday’s heavy Deadlift session!
Overhead Press Day
Overhead Press: Worked up in 3’s to 185x3
Overhead Press: 155 x 5,5,8
Lat Pulldowns: 3x15
EZ Bar Curls: 3x10
Planks: 5 x 30 secs
Essentially Body Day on the Cube Method will now become Overhead Press Day for me. Presses felt pretty good today. 185 for 3 felt smooth and stress free which is what I had planned on for the day. Pushed the last set for an AMRAP of 155 and was pretty pleased with 8 reps. Forgot what weights I used for Lat Pulls and Curls. I used the cable lat pulldown instead of the plate loaded hammer strength machine. Just popped a pin in somewhere and went to work. Wasn’t in the mood for Pull Ups or Super Sets. Nothing too special here but a good day!
Cube Method
Deadlift Day (Heavy)
~1.5" Deficit Deadlift: 415 - 5x2 (Beltless)
Squats: 255 - 5x5 (paused on 1st and last rep)
Leg Curls: 3x15
Leg Extensions: 3x15
Decline Sit Ups: 3x15
Good session yesterday! The deficit deadlifts felt pretty good. They felt heavy and challenging but never felt I was going to miss or my form was compromised in any way. Hopefully going beltless and doing deficits like his will improve my deadlift overall. Was wanting to front squat but holding the rack just didn’t feel great after Deads so I just did back squats. Forgot to do Snatch Grip Deads but I had already wondered away from the free weight area and just did some other (easier) leg work and some sit ups.
Cube Method
Bench Press Day (Reps)
Bench Press: 225 - 1x8
Incline Bench Press: 135x8, 165x8, 185x8
Band Pull Aparts: 3x15
Tricep Pressdowsn: 40 - 2x50
EZ Bar Curls: 60: 3x10
Leg Raises: 3x10
Back Extensions: 3x10
Not an eventful day so will keep this post short and sweet! Decided to work with 225 for 8 reps as opposed to 215 which was what the percentages called for. Everything moved well.
Cube Method
Squat Day (Heavy)
Squats: 315 - 5x2
Stiff Leg Deadlifts: 225x8, 275x8, 315x8
Walking Lunges: BW - 1x60
Wanted some heavier weight (for me) on my back today so instead of using 280 for my doubles I bumped the weight up to 315. Sets felt pretty good but I got a little pitched forward on the last rep of the 5th set but overall things went well. Worked up a little heavier on Stiff Leg Deads. I wore a belt for Squats but didn’t use it on the SLDL. Went for some extra steps on Lunges today. Good workout overall today.
