After doing Strict Presses for so long it was fun to change things up a bit and do some Push Press and get some leg action into it. I Power Cleaned each rep on the 1st set of 3 but that was getting a little difficult especially since I was doing Pull Ups between sets. The next two sets were out of the rack. Last set got tough but was happy to get some heavy weight over my head for several reps and sets. This may be my new workout moving forward. Use Push Press for some heavy work and do back off sets with Strict Press. We will see how this works moving forward. Good / Fun Day today even though it doesn’t look like much when I actually type out what I did!!
Good workout on Friday. Decided to do Front Squats first since my hips felt warmed up and I have always hated squatting after deadlifts. All sets and reps moved well. For the 8x3 Deficit Deadlifts I kept my rest periods around 30 seconds just trying to move quick without losing speed with the weight. Snatch Grip Deads are slowly becoming one of my favorite exercises since I can really feel my legs and back working harder than a conventional deadlift. All Deadlift movements were done beltless. Standing Cable Crunches were done just as a change of pace for an work. Pretty happy with this session from Friday!
Cube Method
Bench Press Day (Heavy)
Paused Bench Press: 265 - 5x2
Incline Bench Press: Worked up to 195x5
Band Pull Aparts: 3x15
Tricep Pressdowns: 45 - 2x50
Bench Press felt pretty decent today even though my body wasn’t feeling that great today. I was planning on bumping the weight up to 275 for 3 doubles but didn’t have a partner today so I stayed at 265 which is what the program called for. The weight was moving well so instead of 3 sets I went ahead and did 5 sets. 195 for 5 on Incline felt alright. Probably could’ve worked up to 205 but didn’t want to push too hard and chance missing a rep. Overall a good day considering my body was more in the mood to do nothing!
Cube Method
Squat Day (Explosive)
Paused Squats: 275 - 6x2
Stiff Leg Deadlifts: 225x8, 275x8, 325x8
As per the usual I always chuckle a bit to myself when I put the word “Explosive” in anything that has to do with me lifting!! I decided to go a bit heavier than the program called for again today. 225 was supposed to be the number today but I figured since it was doubles I could bump it up to 275 and make it a bit more of a challenge. Pretty happy with how each set and rep moved. My method for Paused Squats are to lower very slow and under control keeping proper positions, pause in the hole for a 2 count and explode (haha) up. Kept good positioning on each set which is what I’m most pleased with. Only had time for some SLDL after and didn’t get any Lunges or Ab work in but with these two movements in my opinion you don’t need much assistance after. Good day overall!
Overhead Day
Push Press: Worked up to 205x3
Strict Press: 145 - 5x5
Neutral Grip Lat Pulldowns: 3x15
Leg Raise: 3x15
Back Extensions: 3x15
Weights felt pretty heavy today. 205x3 felt heavy enough so I just moved on to Strict Presses with 145. Even the 5x5 set felt heavier than normal even though my last set was by far the best out of 5. I think the Squats and SLDL took a little more out of me yesterday than I realized. That and I did not get a lot of sleep last night. Anyhoo… pretty decent day overall!
Cube Method
Deadlift Day (Reps)
Deadlift: 415 - 1x7
Snatch Grip Deadlift: 225x8, 275x8, 315x8
A) KB Snatch: 50 - 3x15 (each arm)
A) Ab Wheel: 3x15
Deadlifts were feeling great today. I was going to take 415 a ride for 10 reps (Program called for 6) since it was feeling so light but my left strap fell off as I lowered the 7th rep. OH WELL! Snatch Grip Deadlifts felt pretty good and went beltless as usual on these. Good workout for a Saturday morning!
Cube Method
Bench Press Day (Explosive)
Paused Bench Press: 225 - 10x2 (Program called for 6x2 @ 200)
1A) Incline Bench Press: 140x8, 170x8, 190x6,5
1B) DB Row: 90 - 4x10
2A) Leg Raise: 3x15
2B) Back Extension: 3x15
Tricep Pushdown: 50 - 2x25
Bench Press moved well today. Added some extra weight with some extra sets since everything was going so smooth. Kept rest periods pretty strict at 30 seconds. Incline was feeling decent and probably could have gotten 8 reps with 190 but no spotter and didn’t want to chance any missed reps. Got up hit my DB Rows and hit the incline again real quick and managed a smooth 5 reps. Decided on 2 sets of 25 with pushdowns since my right elbow was feeling a little goofy. Got to play some basketball for a couple of hours at the park with the family. Good session today!
Cube Method
Squat Day (Reps)
Squats: 295 - 1x6 (Bumped the weight up from 280)
Stiff Leg Deadlift: 225x8, 285x8, 335x8
Bodyweight Walking Lunges: 1x50 (each leg)
Pretty horrific day of Squats as far as technique is concerned. I lost my balance on the very first rep of 295 and instead of racking it and restarting I adjusted and fought through the next 5 reps. Certainly not the smartest thing I have done. I just laughed to my self and said 2-Squat + 4-Good Mornings = A Bad Squat Day!! SLDL and Lunges however felt very good and was pleased with those so not all was lost. A bad start but finished up decent!
At some point over the Summer I want to get back to some version of a Full Body Template. Setting that up with the The Cube may be a little tricky or when in doubt there is always 5/3/1. Not too worried about that at the moment since I have a few weeks before I head on vacation. Will decide on something when that moment comes. Not to get too cute but I could see something along these lines occurring. Haven’t put any thought into this yet and this is one of those off the cuff type deals…
Squat (5/3/1)
Bench Press
Row
Front Squat
Overhead Press (5/3/1)
Deadlift (Cube)
Good session today. Decided on some lighter Push Presses and all reps and sets felt smooth. Since I was doing my Push Presses out of the rack I figured I would do some Clean & Press for some extra volume. The presses themselves felt great but having to Power Clean each rep was getting me pretty tired towards the end. Decided to go with Neurtal Grip Pull Ups since that’s what @furo went with for our challenge. I was cruising along very well but seemed like at around 40 my body was like NOPE! Pretty happy to get 52 even though I lost the Challenge. I’ve been so used to supersetting Pull Ups between pressing that doing reps and resting right after one another was getting tough. May need to do more straight sets like this as opposed to supersets. Got me again furo!
Another close battle, this challenge was tough! I had to drop down to sets of 2 and 1 very quickly. Great job with the 52 reps . I think this challenge gave me the most lat soreness I’ve ever had!
Looking forward to our next challenge, you’ll smash me on anything pure strength!
Thanks man!! At the start I think I hit maybe 3 sets of 6 and the reps started dropping slowly from there. Those sets of 6 felt pretty good but it seemed like my reps dropped from 6 to 4 very quick and I was hitting 3’s and 2’s the rest of the time. I couldn’t remember your number off of the top of my head but I knew if I got 60 that would put me in pretty good shape. I never really looked at the timer on my phone so once I got in the 50’s I thought I could get there. Sure enough as soon as I dropped down from 52 the timer on my phone vibrated! May try a slightly different strategy next time but nevertheless still another fun challenge. My back was pretty pumped leaving the gym and pretty sure I will wake up sore in the morning. @ActivitiesGuy is America’s only hope now!!
Yes the strategy part is very interesting! I started off trying for medium reps (5 then 4) every minute, but quickly dropped down to doing doubles every 20-30 seconds, which I found a little easier.
Cube Method
Deadlift Day (Heavy)
Deadlift: 445 - 3x2 (3rd set I did 3)
Parallel Box Squats: 225x8, 255x8, 275x8
1A) KB Snatch: 50 - 3x10 (each arm)
1B) Plank: 3x30 secs
Deadlifts felt good today. I feel like my form is back to where it needed to be so that makes me happy. Did an extra rep to grow on. Haven’t done low bar box squats in forever so that was kind of weird at the start but found the groove after a few sets. A few Snatches and Planks to finish up. Happy with this workout and moved through it fairly quick since I didn’t have a lot of time to spend in the gym.
Cube Method
Bench Press Day (reps)
Bench Press: 245 - 1x6
1A) Inc. DB Press: 55x10, 65x10, 75x10
1B) DB Row: 100 - 3x10
2A) Paused Close Grip Bench: 205 - 3x8
2B) Band Pull Aparts: 3x15
Felt pretty decent going to the gym today after sleeping in, coffee and a big breakfast. No need for pre-workout! Bench Press felt decent enough with 245. I paused the last 3 reps and the weight was still moving well. Kind of surprised how CGBP went after all of the other pressing movements. Had a workout partner today and he wanted to do some close grip work at that point in the workout. Good session today!
Cube Method
Squat Day (Heavy)
Front Squats: 275 - 3x2 (Volume PR)
Stiff Leg Deadlift: 225x8, 295x8, 345x8
Decided to go with Front Squats today since they are more tall folk friendly!! Pretty happy with 275 for 3 doubles. I have hit 275 for 1 double so hitting it for 3 sets is a nice little volume PR. SLDL felt heavy today. My body was fighting itself trying to turn it into a Conventional Deadlift but luckily I overcame that and kept everything in check. Unfortunately didn’t have time for anything else. Wanted to do some Lunges and Ab Work but will save it for another day. Pretty pleased with this session!
Overhead Day
Push Press:205 - 3x3
Power Clean & Strict Press: 160 - 3x5 (Clean each rep)
Lat Pulldowns: 3x10
Had a workout partner today who has never done a lot of barbell overhead work so I was teaching him some cues while doing my Push Presses. Definitely could’ve gone 5 sets with 205 but time was running a little short. I like the Clean & Strict Press as a drop set for this workout. Finished up with some lat pulldowns that I sadly just didn’t put a lot of effort into. Woke up pretty sore from yesterday’s workout so wasn’t expecting much out of today but turned out to be better than expected.
Cube Method
Deadlift Day (Explosive)
Squat: 315x3, 345x1
Deadlift: 335x2,2,8
Lunges: BW - 1x50
Leg Raises: 3x15
Back Extentions: 3x15
Wanted to work on Squats on Friday so went a little heavy but moved well. Was supposed to be 6x2 with 335 but after 2 doubles I was ready to move on so I hit a set of 8 to get the 12 total reps. Decent day Friday.
6/4/16
Med Ball / Track Day
20# Ball
20 x Slams
20 x Backward Throws
10 x 100 meter sprints
Good day at the track yesterday. Throws went well as did the sprints. On the 100 meter sprints I sprinted the straight aways and walked the curves. These weren’t all out sprints but I would say I was going at about 80-85%. Need to treat my sprints like lifting and not go all out all the time. Good couple days of workouts!
Cube Method
Bench Press Day (Heavy)
Bench Press: 255x1, 285x1, 305x1, 325xMiss, 325xEven Worse Miss, 225x5
Band Pull Aparts: 3x15
Had it in my mind I wanted to get 325 on Bench Press to set a new PR but wasn’t in the cards today! 305 flew up really quick and gave me a good confidence boost going into 325. Didn’t even have a spotter for my 305 set. I got 325 off of my chest pretty quick but couldn’t lock it out. I felt I had my feet set too far back so I took a break and tried it one more time. Not my best idea!! The weight felt like 500 pounds in my hands and I knew before I even lowered the weight I wasn’t going to get it. Elbows have been bothering me since Thursday of last week and were starting to bother me after the second attempt of 325. Tried to do some volume work with 225 afterwards but elbows were getting even more pissed off and just sort of stopped there for the day. Been feeling beat up as of late so I can tell I am in need of a deload but wanted to see what I had in the tank today. Didn’t set a PR but still a decent day anytime I can bench press 300+ pounds!
. I think this challenge gave me the most lat soreness I’ve ever had!