[quote]ryanbCXG wrote:
You gonna progress volume or go by feel those are some large variations in sets and total reps
[/quote]
The first few 'accessory movements, I planned on starting on the lower end of sets, add a set each week, than drop back down with higher weight.
Stuff with arms or hamstrings will be by feel.
Alright so still on a ‘deload’ of sorts, just not pushing it this week
Flat BB: Just one set to kind of see where I am. Hit a PR
185x12
Paused OHP: Getting the hang of this form wise, really staying tight and launching from the bottom I feel
95x5x6-8
Chins:
BWx2x10-12
DB Rows: Just super strict pumpnasty form
75’sx3x15-20
Band Curls:
2x20
OH Extensions:
2x20
Good workout. I won’t start any kind of progression scheme until next week. I’m not sure if I want to just use this plan:
http://articles.elitefts.com/training-articles/sports-training/new-training-plan-rach-edit/
On my main lifts, or switch my Upper Body day to:
Flat Bench
Paused CGBP
Incline
Chins
DB Rows
Biceps
and just move OHP to Upper day 2, and use the Ed Coan routine again. The first plan looks solid, but I’ve never really seen anyone ‘success’ stories with it or anything. I’ve personally had a lot of success with the Ed Coan routine. If anyone else has a solid progression plan, I’m all ears. I know someone will tell me 5/3/1, and I plan on running the High Frequency Project or BBB challenge when I’m not dieting, but for now I just don’t want to do 5/3/1, so please, suggest something else lol
[quote]Spidey22 wrote:
Alright so still on a ‘deload’ of sorts, just not pushing it this week
Flat BB: Just one set to kind of see where I am. Hit a PR
185x12
Paused OHP: Getting the hang of this form wise, really staying tight and launching from the bottom I feel
95x5x6-8
Chins:
BWx2x10-12
DB Rows: Just super strict pumpnasty form
75’sx3x15-20
Band Curls:
2x20
OH Extensions:
2x20
Good workout. I won’t start any kind of progression scheme until next week. I’m not sure if I want to just use this plan:
http://articles.elitefts.com/training-articles/sports-training/new-training-plan-rach-edit/
On my main lifts, or switch my Upper Body day to:
Flat Bench
Paused CGBP
Incline
Chins
DB Rows
Biceps
and just move OHP to Upper day 2, and use the Ed Coan routine again. The first plan looks solid, but I’ve never really seen anyone ‘success’ stories with it or anything. I’ve personally had a lot of success with the Ed Coan routine. If anyone else has a solid progression plan, I’m all ears. I know someone will tell me 5/3/1, and I plan on running the High Frequency Project or BBB challenge when I’m not dieting, but for now I just don’t want to do 5/3/1, so please, suggest something else lol[/quote]
Could just you know set rep ranges and work to the top of the rep range then add weight… you know progressive overload and all… lol dont worry about making it so complicated. If Ed coan works for you then do it. It might be boring to do over and over again but who cares. Getting in the gym shouldnt always be the fun part, making the progress is what makes me happy personaly
If you dont want to do ed coan stuff…
Look into cube. I personally love it, and its the rotation of efforts that make the difference in recovery for me personally… can be tailored to you individually very easily through assistance work… can be used for peaking… can be used for BB… pretty much anything as long as you can tweak it right
Thanks Plain Pat. I’ve been running the idea of doing Cube Boss (or Kingpin, whatever) for awhile now, may give that a try, as it’s a solid 4x a week program.
Today did a quick session:
Front Squat: Just did something fast, seeing where I was at
255x1
Paused Back Squats: Kind of trying to get my par bath out of whack.
185x3x8
Shrugs:
3x50
So that was it, like I said, deloading. I’m taking a year off school, so figured I need a job if I want to save up money. Went in for an open interview yesterday, they told me to come back today. It’s a grocery store, they offered me a full-time manager position at starting at $17/hr. Like wut?!?! Was pretty awesome.
[quote]Spidey22 wrote:
Thanks Plain Pat. I’ve been running the idea of doing Cube Boss (or Kingpin, whatever) for awhile now, may give that a try, as it’s a solid 4x a week program.
Today did a quick session:
Front Squat: Just did something fast, seeing where I was at
255x1
Paused Back Squats: Kind of trying to get my par bath out of whack.
185x3x8
Shrugs:
3x50
So that was it, like I said, deloading. I’m taking a year off school, so figured I need a job if I want to save up money. Went in for an open interview yesterday, they told me to come back today. It’s a grocery store, they offered me a full-time manager position at starting at $17/hr. Like wut?!?! Was pretty awesome. [/quote]
Do you want a template i have like 15 templates i wrote myself
Sure dude. It’s obvious I just think about programming all the time, and I like how you arrange yours so yeah, throw some my way lol
[quote]Spidey22 wrote:
Sure dude. It’s obvious I just think about programming all the time, and I like how you arrange yours so yeah, throw some my way lol[/quote]
THEORY
Here is the Cube in a nutshell and as difficult as it should ever be:
Heavy Day- Go in work up to a heavy triple or double. If you feel good do a single. Don’t fail.
Rep Day- Go in work up to something that is challenging for reps between 5-8
Explosive Day- Use sub maximal weight and do 8-12 sets of singles for pulls, doubles for squat, and triples for bench (GO VERY LIGHT, BAR SPEED SHOULD BE FAST WITH LITTLE REST) [Example of light: I pull mid 5s on deads and I would rotate around between 315-365 depending on how I felt. This is an example of how light it should be)
Week 1
Dead explosive
Bench/Overhead Rep
Squat heavy
Week 2
Dead rep
Bench/Overhead Heavy
Squat explosive
Week 3
Dead heavy
Bench/Overhead explosive
Squat rep
Then repeat this cycle over next 3 week and so on
ACTUAL TEMPLATE
For lifts that are close variations on the main lifts we do different reps according to what day it is… for heavy days its 3-5 reps, for rep its 8-12 and explosive 6-8
Obvious goal on ALL accessories AND Main lifts should be to set PRs… by increasing accessories your main lifts will go up… That is why we pick close variations and the rest is for hypertrophy and training like a bodybuilder…An example is if you can currently bench 185x1 but you bring up your close grip bench from 135x5 to 175x5 and add some size to your body, your bench will no longer be 185x1 and you will have gotten stronger.
You will train 3 days a week, on Mondays Wednesday Friday. You have 4 workouts. Squat, Bench, Dead, And Overhead. Just go through that cycle over and over again. Obviously the theory above will extended past 3 weeks to get through one cube rotation but thatâ??s fine it will still work. So heres what it would look like:
M: Squat
T: Mobility /Cardio
W: Bench
Th: Mobility/Cardio
Fr: Dead
Sa: Mobility/Cardio
Su: Mobility/Cardio
M: Overhead
T: Mobility/cardio
W: Squat
and so on…
Words on mobility/cardio: You should foam roll or do some skill work for baseball or walk on a treadmill, pull a sled, stretch etc. on these days. I know you only want to work out 3 days a week but if you cant make 30 minutes a day to work on being healthy and mobile then you donâ??t deserve to get strong or good at a sport.
SQUAT
-Squat according to cube cycle
-Front Squat 2-3 sets (close variation)
-RDLs 3 sets of 8-12 (same weight over all 3 sets)
-Leg Extensions/Leg Curls SUPERSET 5x12-15 (same weight over all 5 sets)
-Abs 3 sets of whatever you like most. Anything weighted you can progress on is what I recommend
BENCH
-Bench according to cube cycle
-Close grip Bench 2-3 sets (close variation)
-Incline Bench 2-3 sets (close variation)
-Dumbell Benches 3 sets of 12-15 (same weight)
-Dips 3 sets of 8-12 (same weight)
-Tricep Extensions 5 sets of 12-15 (any kind you like, I prefer DB OH extensions but skullcrushers, lying, whatever is fine. Free weights only. Same weight)
DEAD
-Deadlift according to cube cycle
-SLDL 2-3 sets (close variation)
-Barbell Rows 2-3 sets (close variation)
-Lat Pulldowns 3 sets of 12-15 (same weight)
-Cable Rows 3 sets of 12-15 (same weight)
-Any kind of curl BB or DB 5 sets of 12-15 (same weight)
OVERHEAD
-Seated or Standing OH Press according to cube cycle
-Push Press or jerks 2-3 sets (close variation)
-Dumbell Shoulder Press 3 sets of 12-15 (same weight)
-Dumbell Lat Raise/Front Raise Superset 3 sets of 15-20 each (same weight)
-Rear Delt Flyes (machine or DB) 5 sets of 15-20 (same weight)
[quote]Spidey22 wrote:
Sure dude. It’s obvious I just think about programming all the time, and I like how you arrange yours so yeah, throw some my way lol[/quote]
CUBE METHOD
WEEK 1 â?? Squat explosive, bench reps, deadlift heavy
WEEK 2- Squat rep, bench heavy, dead explosive
WEEK 3 â??Squat heavy, Bench Explosive, Dead rep
HEAVYS: 1-3 reps on mains, 3-5 on supps
REP: 5-8 reps on mains, 8-12 on supps
EXPLOSIVE: 1-3 reps x8-12 sets on mains, 6-8 on supps
M: cardio
T: Squat
W: cardio
TH: Bench
F: cardio
SA: Pull
SU: Overhead/Accessory
Squat
-Squat (cube)
-High Bar Squat 2-3 sets
-Narrow Leg Press 4 sets of 8-12
-Leg Extensions 4 sets of 12-15
-Leg Curls 4 sets of 12-15
-Abs 4 sets of 15-20
Bench
-Bench (cube)
-2 Board Bench 2 sets
-Incline Bench 2-3 sets
-Dumbell Decline Benches 4 sets of 12-15
-Dumbell Flyes 4 sets of 12-15
-OH DB Extensions 4 sets of 12-15
Pull
-Deadlift (cube)
-Block Pulls 2-3 sets
-Barbell Rows 4 sets of 8-12 ramping up
-Pulldowns 4 sets of 12-15
-Dumbell Curls 4 sets of 12-15
-Back Extensions 4 sets of 12-15
Overhead/Accessory
-Seated Overhead (cube)
-BTN Press 2-3 sets
-Dumbell Shoulder Press 4 sets of 12-15
-Dumbell Lat Raise 4 sets of 12-15
-Cable Front Raise 4 sets of 15-20
THEORY
Here is the Cube in a nutshell and as difficult as it should ever be:
Heavy Day- Go in work up to a heavy triple or double. If you feel good do a single. Don’t fail.
Rep Day- Go in work up to something that is challenging for reps between 5-8
Explosive Day- Use sub maximal weight and do 8-12 sets of singles for pulls, doubles for squat, and triples for bench (GO VERY LIGHT, BAR SPEED SHOULD BE FAST WITH LITTLE REST) [Example of light: I pull mid 5s on deads and I would rotate around between 315-365 depending on how I felt. This is an example of how light it should be)
Week 1
Dead explosive
Bench/Overhead Rep
Squat heavy
Week 2
Dead rep
Bench/Overhead Heavy
Squat explosive
Week 3
Dead heavy
Bench/Overhead explosive
Squat rep
Then repeat this cycle over next 3 week and so on
ACTUAL TEMPLATE
For lifts that are close variations on the main lifts we do different reps according to what day it is… for heavy days its 3-5 reps, for rep its 8-12 and explosive 6-8
Obvious goal on ALL accessories AND Main lifts should be to set PRs… by increasing accessories your main lifts will go up… That is why we pick close variations and the rest is for hypertrophy and training like a bodybuilder…An example is if you can currently bench 185x1 but you bring up your close grip bench from 135x5 to 175x5 and add some size to your body, your bench will no longer be 185x1 and you will have gotten stronger.
You will train 3 days a week, on Mondays Wednesday Friday. You have 4 workouts. Squat, Bench, Dead, And Overhead. Just go through that cycle over and over again. Obviously the theory above will extended past 3 weeks to get through one cube rotation but thatâ??s fine it will still work.
SQUAT
-Squat (cubed)
-High Bar Squat 2-3 sets
-High Bar Paused 2-3 sets
-Leg Curls 2 sets of 15-20
-Pulldowns 2 sets of 12-15
Bench
-Bench (cubed)
-Slingshot 2-3 sets
-Close grip bench 2-3 sets
-Dips 2 sets of 12-15
-Weighted Pull ups 2 sets of 8-12
Pull
-Deadlift (cubed)
-Block Pull 2-3 sets
-Deficit SLDL 2-3 sets
-Barbell Rows 2 sets of 8-12
-Barbell Curls 2 sets of 12-15
Overhead
-Seated Press (cubed)
-BTN Press 2-3 sets
-Decline Bench (wide) 2-3 sets
-Lat Raises 2 sets of 12-15
-OH DB Extensions 2 sets of 15-20
Note: This is a peaking plan I have not tried but it would work. its set up like cube kingpin but I didnt use %s or the exact numbers/ sets-reps brandon uses
Weeks 1-3: Heavies work up to a triple, Explosive lightest weight for 12 sets, Reps up to 8s
Weeks 4-6: Heavies work up to double, explosive lightest weight for 10 sets, reps up to 6s
Weeks 7-9: Heavies work to a single, explosive lightest weight for 8 sets, reps up to 5s (Avoid hard deads in week 9, just something maintenance with not much struggle) (the last week leading in drop the overhead day to rest for a full week for Sunday meet)
Week 10: Rest for meet
Week 1
Dead heavy
Bench explosive
Squat rep
Week 2
Dead explosive
Bench Rep
Squat heavy
Week 3
Dead rep
Bench Heavy
Squat explosive
M: off
T: DEAD
W: Bench
Th: off
Fr: off
Sa: Squat
Su: Overhead
DEAD
-Deadlift (cube)
-Block Pulls (H- 3x5, 2x4, 2x3) (E-3x8, 2x6, 2x5) (R-2x12, 2x10, 2x8)
-Deficit SLDLs (H- 3x5, 2x4, 2x3) (E-3x8, 2x6, 2x5) (R-2x12, 2x10, 2x8)
-Pulldowns 3 sets of 12-15
-Leg Curls 3 sets of 12-15
BENCH
-Bench (cube)
-2 Board Bench (H- 3x5, 2x4, 2x3) (E-3x8, 2x6, 2x5) (R-2x12, 2x10, 2x8)
-Floor Press (H- 3x5, 2x4, 2x3) (E-3x8, 2x6, 2x5) (R-2x12, 2x10, 2x8)
-Dumbell Bench 3 sets of 12-15
-Pushdowns 3 sets of 15-20
SQUAT
-Squat (cube)
-High Bar Squat (H- 3x5, 2x4, 2x3) (E-3x8, 2x6, 2x5) (R-2x12, 2x10, 2x8)
-Pause High Bar Squat (H- 3x5, 2x4, 2x3) (E-3x8, 2x6, 2x5) (R-2x12, 2x10, 2x8)
-Rows 3 sets of 12-15
-Leg Extensions 3 sets of 15-20
OVERHEAD
-Overhead (cube)
-Seated BTN Press (H- 3x5, 2x4, 2x3) (E-3x8, 2x6, 2x5) (R-2x12, 2x10, 2x8)
-Dumbell Lat Raise 3 sets of 12-15
-Dumbell Front Raise 3 sets of 12-15
-Seated DB Hammer Curls 3 sets of 12-15
SOrry theres a lot of repeated info there… I just copy/paste the theory from document to document so theres a lot of repeated stuff.
All of them are very similar with slight differences. One is speficially a baseball athletes plan (the one with push presses and jerks). A few are meant to save time (the one with 2 sets assistance) the one is a peaking and one is a general plan
They are all designed like bb splits which I personalyl like for cube
this is how basically they are all set up:
-Powerlift (squat, bench, dead, overhead for cube rotation)
-Heavy variation 2-3 sets
-Heavy variation but harder than the first variation so cant use as much weight 2-3 sets
-assistance from here on out
How you set the assistance is up to you if you wanted more traditional cube you could technically set up a plan wherein you hit everything 2x a week with more frequency like you like as well
Thank a ton dude. I’ve shied away from Cube before because I like to hit the big lifts with a bit more frequency, but this definitely gave me a MUCH better understanding of it. The only thing that ever makes my pressing move is hitting it through different rep ranges (probably why Ed Coan works so well for me) so this seems right up my alley. I appreciate it dude.
[quote]Spidey22 wrote:
Thank a ton dude. I’ve shied away from Cube before because I like to hit the big lifts with a bit more frequency, but this definitely gave me a MUCH better understanding of it. The only thing that ever makes my pressing move is hitting it through different rep ranges (probably why Ed Coan works so well for me) so this seems right up my alley. I appreciate it dude. [/quote]
No problem man.
Still taking it easy this week.
Incline BB: Meh, was a bit harder than I wanted
185x3
Spoto Presses:
135x3x10
Pull-Ups:
BWx4x8
Laterals:
15’sx2x20
Hammer Curls:
25’sx2x10
Quick easy workout. Hope all my American brethren are having a good 4th. Today will be the last day of my deload, getting back to it Sunday I suppose.
Ugh. Today was so lame
Back Squats: Everything felt so awkward. First 2-3 reps of every set were awesome and fast AF, but than the next 3-4 would just be balls.
295x4x6
Deficit DL’s: Did dead-stop reps. No belt and using a hook grip. None of that really matters, but just to give an idea.
315x2x6
Paused Split Squats:
135x2x8
Gosh, I guess this farm work combined with the lower calories is making me crap out. I always feel tired, a bit sore, and honestly not really ‘excited’ to train (which is very rare for me). Idk. Plus, while I’ll happy with losing about a pound a week on this cut, I wanted this to be a lot faster, so not sure if I want to drag this out or just try to speed this up. Just in a bit of a rut.
Ugh today blew too. I just feel like shit. Idk if it’s lower calories, the farm work. But my training has just been shit. I’m definitely in a rut.
This cut is taking too long.
Everything feels heavy. Weights I could rep for 10 is feeling shitty at like rep 6.
I’m unmotivated to even train
I’m just going to hop on a Ed Coan routine or this old routine I made. Those and Big Beyond Beliefs are really the only programs I’ve ever made a decent amount of progress on, so hoping I can gather some momentum on that. Will save something like the Cube or Candito’s training for later on down the line.
How long have you been in a deficit for
Um roughly 6 weeks? Lost 6 lbs. Macros aren’t severe though.
300/200/75 training days
200/200/80 off days
[quote]Spidey22 wrote:
Ugh today blew too. I just feel like shit. Idk if it’s lower calories, the farm work. But my training has just been shit. I’m definitely in a rut.
This cut is taking too long.
Everything feels heavy. Weights I could rep for 10 is feeling shitty at like rep 6.
I’m unmotivated to even train
I’m just going to hop on a Ed Coan routine or this old routine I made. Those and Big Beyond Beliefs are really the only programs I’ve ever made a decent amount of progress on, so hoping I can gather some momentum on that. Will save something like the Cube or Candito’s training for later on down the line.[/quote]
I’m having the same problem, especially on leg day; I suspect it’s the reduced calories, low carbs and lack of quality sleep for me. I guess just try to suck it up and hit what you can, that’s what I did instead of blowing off the lifts altogether. You can’t win if you don’t buy a lottery ticket. 
[quote]JR249 wrote:
[quote]Spidey22 wrote:
Ugh today blew too. I just feel like shit. Idk if it’s lower calories, the farm work. But my training has just been shit. I’m definitely in a rut.
This cut is taking too long.
Everything feels heavy. Weights I could rep for 10 is feeling shitty at like rep 6.
I’m unmotivated to even train
I’m just going to hop on a Ed Coan routine or this old routine I made. Those and Big Beyond Beliefs are really the only programs I’ve ever made a decent amount of progress on, so hoping I can gather some momentum on that. Will save something like the Cube or Candito’s training for later on down the line.[/quote]
I’m having the same problem, especially on leg day; I suspect it’s the reduced calories, low carbs and lack of quality sleep for me. I guess just try to suck it up and hit what you can, that’s what I did instead of blowing off the lifts altogether. You can’t win if you don’t buy a lottery ticket. :)[/quote]
I know im pimping my own thing that I just gave you, but the main reason why I think cube works so well for me is because that aspect of rotating efforts gives me enough time to actually recover for the next time I go heavy… same reason I took squat from 415x6 to 455x4 in about 6 weeks with literally 3 heavy squat workouts doing lilliebridge method before I stopped because it was deff working… just learning how long your body REALLY takes to recover… I know you like frequency more, but especially with how youre feeling doing this new job it might be a good time to think of different courses of action