By beat up I mean more joints/tendons and CNS rather than muscles. My muscles tend to recover pretty well, but I noticed when I start getting in the lower rep ranges (1-3) multiple times per week it starts to really wear on me (achy, tendonitis, and overall sense of burnout). But I am going to be 34 this year, so maybe age has a bit o do with it. I’ve used my own programs though my years of lifting, and the 5/3/1 program was the first ‘professionally designed’ program I’ve ever done (and the only powerlifting program I’ve ever done as well). It certainly works well, but boy those 3’s and 1’s weeks take a bite out of me! The cube method just seems to make great sense using rotating heavy and lighter workouts. I think I’m gonna give it a good whirl for about 6 months and see how it goes! I’ve never participated in a meet before and I’d really love to this year. Thanks for your response!
IronBehemoth: I’d say give the Cube a shot just because of the simplicity and the customization that’s possible. The reps on the “rep days” go down and the weight goes up as the cycle progresses, but if you need to change the ranges to keep your joints healthy, then it shouldn’t be a big deal. The main thing is just following the general outline. And definitely get into a powerlifting meet. It’s immediately addicting and a great environment.
Bench Peaking
Note: I benched in a separate room at the gym. The floor is uneven and the plates don’t match up, so this was miserable once it got heavy. But the bench in the main room is a cage bench with crossbars where I can’t get my legs tucked under optimally.
Bench:
Bar
2x5 @ 135
2x3 @ 225
3 @ 275
3 @ 315
3 @ 335
3 @ 365 (Match all-time PR. PR for ease though)
Switch to main room.
Reverse Band Bench (2 doubled minis per side = ~100-115 off the bottom, 0 off lockout):
5 @ 225-Bands
5 @ 315-Bands
2 @ 365-Bands
2 @ 405-Bands
1.5 @ 425-Bands (Just couldn’t lockout the second rep)
Lat Pulldown (Wide Neutral):
5 @ “165”
5 @ “195”
3x5 @ “225”
8 @ “195”
10 @ “195”
BB Curl:
25 @ Bar
25 @ Bar (Reverse)
Abs - “Stir the Pot” on Swiss Ball:
3x10/10
I’m pretty satisfied with this workout. I matched my all time triple despite the aforementioned off-balance weights. The actual set was all over the place because of this and I still moved the weight somewhat easily. If I was stable, I think I may have been able to get 4 reps based on how strong I was feeling actually.
Reverse band felt alright. I haven’t done it in a long time, so it was a bit odd feeling, but I mainly did it to unrack and feel some supramaximal weight.
Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
Discipline: 4/4
There’s literally nothing worse than having a big day coming up at the gym and you think/used to certain bars/benches/plates and you get there and they aren’t there
Chobbs: Yeah, I had to choose between that and using a bench I couldn’t arch into like I will at the meet. So I guess it was stability training. lol
Lower
Reverse Band Squat (1 light per side. Bands were about 8 inches below bar before descent, so they didn’t help all that much):
Bar
2x5 @ 135
2x5 @ 225-Bands
2x3 @ 315-Bands
3 @ 365-Bands
5x3 @ 405-Bands (Spud Belt)
Sumo Deadlift:
2x5 @ 135
2x3 @ 225 (Pulled my left hamstring on one of these. Stopped there)
Hyperextension:
25 @ BW
2x25 BW+45
Reverse Hyper:
3x10 @ BW
Not happy about pulling my hamstring a bit on the sumo pulls. The were moving incredibly fast and I was in a great position, but the hamstring didn’t feel right. Hopefully it’s very minor and it will be better by Saturday. Can’t deal with more bullshit set backs.
The squats went really well though, so I’m happy about that. The last 2 sets at 405 were perfect from a tightness standpoint. I’ve been learning recently how to get really tight on both squat and bench, so hopefully once the glute/nerve is completely healthy, I’ll make some good progress.
Just assume for the rest of the time motivation, nutrition, and discipline are 4/4.
Explosiveness: 4/4
Yesterday - Upper
3-Count Paused Bench:
Normal warm-up with no pauses
3x3 @ 275
3x3 @ 315 (Wraps. Last set felt the best)
JM Press (3 Second Eccentric):
3x10 @ 135
GHR:
3x15 @ BW
Paused BB Row:
5x5 @ 135 (Fuck these are hard)
Plate Lateral Raise:
3x12/12 @ 25
Band Triceps Pushdown:
2x25 @ 1 mini per hand
I’m happy with how this went considering I wasn’t sure what I wanted to do going in and it’s my 3rd day in a row. I started off using the Sling Shot for bench, but I just can’t figure the fucker out. It hurts my shoulders even if I widen my grip to get in a better position. Not worth injuring myself at the moment. So I moved to paused bench and it went well. The long pause helps me learn to stay tight.
Hamstring felt fine during the GHR. Still in pain in the wrong positions. Icing every few hours at work.
Yesterday - Lower
Squat:
Bar
2x5 @ 135
5 @ 185
3 @ 225
3 @ 275 (Add Spud belt)
3 @ 315
2 @ 365
2x2 @ 405
1 @ 425
1 @ 455
Squat Lockouts w/ 5 Second Holds (Quarter squat from pins)(Beltless):
3 @ 405
3 @ 455
3 @ 495
3 @ 545
3 @ 585
3 @ 635
3 @ 655
Rack Pulls (Knee Height):
10 @ 135
10 @ 225
3x10 @ 315 (Straps)
GHR:
3x15 @ BW
On Friday night, I got food poisoning or something and woke up around 2am shivering like crazy and then puking my guts up. Ended up barely sleeping the rest of the night and the entirety of my weekend other than this workout has been me laying on the couch and napping, continuing to feel like shit. I probably had a combined total of 1,200 calories over the past two days.
Anyway, despite all that I made it into the gym Saturday morning and fought through it. Squats felt like absolute shit, so I’m happy I could get 455 without too much of an issue. My original plan was 475 as my opener, but I think I’ll go with 455 unless I miraculously recover from the glute/nerve shit.
This was the first time I have every done squat lockouts and holy shit are they tough. 655 is about 125% of my all time max full squat, so it just felt ridiculous on my shoulders. And Andrey Malanichev squatted 1014 today. Even more respect for some of these lifters now.
I’m hoping I start feeling better tomorrow and I can actually bench.
“I started off using the Sling Shot for bench, but I just can’t figure the fucker out.”
Which one do you have? I have a SS also and I feel like either you love it 100% or absolutely hate it lol
Chobbs: I have the original red one. I don’t what the hell the issue is, it’s like it forces me to tuck way to much and touch way too low.
Upper - 19 Days Out
Bench:
Bar
2x3 @ 135
2x3 @ 225
2 @ 275
2 @ 315
2 @ 345
1 @ 375 (Missed the 2nd one)
1 @ 375 (Paused)
One Arm DB Row:
4x10/10 @ 85
Cable Facepull w/ Pause:
3x15 @ “95”
Hyperextension:
3x15 @ BW+50
Band Triceps Pushdown:
3x20 @ Avg.
BB Curl:
2x25 @ Bar
I was able to eat actual meals today, but they weren’t exactly big meals and I’m not fully recovered from the sickness stuff. So considering that, I guess I’m alright with missing my 2x375 goal for the day. I had almost no energy left even after those two singles anyway, so I kept the accessories pretty light and easy.
I’m really good at having setbacks at the last minute clearly. I think I can pull a good meet out of my ass, but I need to see how deadlift feels first.
You’re ALOT stronger than me and I’ve only used the red one once but I felt like as if gave me TOO much pop and I couldn’t get a good grove. My blue one (reactive) is perfect as I still get an overload but its not too far off my normal weight
Yeah I agree with it giving too much pop, I actually haven’t been able to use enough weight with it to make it difficult at the top. Maybe I’ll just sell it and get a blue one or something else entirely.
Deadlift
Deadlift:
Bar
3x5 @ 135
2x5 @ 225
3x1 @ 315
3x1 @ 365 (Add Spud belt)
2x1 @ 405
4x1 @ 455 (Remove belt)
Squat:
2x5 @ 135
2x5 @ 225
3 @ 315
3x3 @ 365 (Spud belt)
Hyperextension:
3x15 @ BW+55
This was the first time I’ve pulled 455 straight bar since Jan 11 when I figured out I was injured, so this wasn’t terrible. The speed was looking great through 405, but I slowed down pretty hard at 455, so I decided to keep it there. I took the belt off because it was actually hindering me for some reason.
Overall, the injury held up well. I was hurting, but I wasn’t ever thinking I was going to make anything worse.
Not sure about opening with 525 like I originally planned. I guess I’ll figure that out next week. Most likely 495 or something around that.
Body/Upper
Bench:
Bar
2x5 @ 135
2x5 @ 225
3 @ 275
1 @ 315 (Pause. Add wraps)
1 @ 335 (Pause)
1 @ 355 (Pause)
Paused Close Grip Bench:
5x3 @ 315 (Wraps)
Cable Low Row (Straight Fat Bar. lol):
10 @ “210”
4x10 @ “225” (Stack)
Seated Band Hip Abduction:
3x30 @ Short Mini
Decline Push-Ups:
25, 20
Superset:
A1 - Band Triceps Pushdown:
3x15 @ Avg.
A2 - Standing Calf Raise Machine (Pause at top):
10 @ 130
2x10 @ 150
A3 - Hip Adductor Machine:
20 @ 90
2x20 @ 110
I didn’t have a real plan going into this, but it turned out pretty well. The 355 was easy, I just didn’t want to go above it without a spotter and I was on the bench with no pins. All of the close grip reps were fast and easy as well, so I’m happy with that.
The calf raise, abductor, and adductor work had more to do with my glute/nerve pain than anything, since those are a few of the places I’ve been having the most pain.
Lower - 14 Days Out
Squat:
Bar
2x5 @ 135
2x3 @ 225
3 @ 275
2 @ 315 (Add Spud belt)
2 @ 365
5x2 @ 405
Squat Lockouts w/ 5 Count Holds (Pins set one hole lower than last week)(Beltless):
3 @ 405
3 @ 495
3 @ 545
3 @ 585
3 @ 605
3 @ 635
Superset:
A1 | Pause Deadlift:
5 @ 135
5x5 @ 225
A2 | GHR:
5x10 @ BW+25
This went pretty well I guess. The 5x2 was pretty tough, but I could have done several more sets. Just wasn’t very explosive because of the injury. Hopefully I’ll be able to handle heavier weights at the bottom.
Pin squat lockouts were really hard. Moving the pins down one hole made it a whole different level of difficulty. But I was able to come within 20 lbs of last week, so I’m happy with it.
This was the first time I’ve done pause deadlift and holy shit are they hard, even at just 225. Definitely getting these into the rotation of the next Cube cycle.
14 days out. Damn it’s so close.
Upper - 12 Days Out
Bench:
Bar
2x5 @ 135
5, 3 @ 225
3, 2 @ 275
2 @ 315 (Add wraps)
2 @ 335
2 @ 355
2 @ 375 (Match PR)
Reverse Band Bench (1 Doubled Mini per side. 45 off bottom):
1 @ 375 (Paused)
1 @ 395 (Paused)
0 @ 415
Cable Triceps Pushdown:
4x10 @ “105”
Lat Pulldown (Supinated):
4x8 @ “160”
The doubled at 375 was a real grinder on the second rep, which is a little disappointing. I was really hoping I’d get the 415 reverse band as well. Hopefully I can pause 385 or more at the competition. Can’t really do anything for my strength at this point though.
Edit: Probably important to note that my back was cramping up during bench.
Next workout is my deadlift opener. Wanting 495 to be easy, but I’ve been in pain the past couple of days, so I doubt it’ll be pain free.
10 Days Out - Deadlift Opener
Deadlift:
Bar
5, 3 @ 135
2x3 @ 225
2x1 @ 315
1 @ 365 (Add Spud belt)
1 @ 405
0 @ 455 (Off balance)
1 @ 455 (Slow. Remove belt after this)
1 @ 455 (Better without belt)
0 @ 495 (Not even close. Fuck)
Lying Hamstring Curl:
3x20 @ “70”
Hypers:
3x15 @ BW
Cable Wood-Chopper:
10/10 @ “85”
3x10/10 @ “95”
I don’t have the words to explain how shitty I feel about this performance and how much it destroys my confidence.
I guess I’m opening at 455 for both squat and deadlift. I’m not sure if I’ll be even using my belt for deadlift since it’s been feeling so bad with it on. I can’t press out into it because of the pain it causes at the injured nerve or whatever. We’ll see come meet day. All I can hope for is the ammonia to work and to not get more injured.
9 Days Out - Bench
Bench w/ Chains:
Bar
2x5 @ 135
3 @ 225
3 @ 225+50
3 @ 275+50
2 @ 315+50
2 @ 335+50 (Wraps)
Bench w/ 3 Count Pause:
3x2 @ 315 (Wraps)
Superset:
A1 | Cable Pull-Through:
3x15 @ “150” (Stack)
A2 | Single Arm Preacher DB Curl:
3x10/10 @ 25
Lat Pulldown (Wide):
4x10 @ “165”
I wanted to get one more session with chains in before the meet, since I dropped them hard a few weeks ago when I should have tapered them off. This felt good though and 335 is the most weight I’ve used with chains added (305+90 is my 2 rep PR, so this is close to equivalent). 335 will be my opener, so I should destroy that.
The 3 count paused reps were tough. It wasn’t a fast count. Need to do more of those after the meet.
Kept the rest of the accessories easy. It’s just for maintenance at this point.
7 Days Out - Squat Opener
Squat:
Bar
5 @ 135
2x3 @ 235 (Started using 55 lb bar on monolift)
1 @ 285 (Add single prong belt)
1 @ 325
1 @ 375
1 @ 415
1 @ 465
Deadlift:
5 @ 135
3 @ 225
1 @ 315
1 @ 405 (Meh, didn’t feel up for this)
Planks:
2x45 sec @ BW+45
Squat isn’t nearly as affected by the injury as deadlift, so that makes me happy. 465 wasn’t very hard even though I hit the safety straps and it threw me off a bit. I have to decide still, but I’ll open between 455 and 475. Last time I squatted to 455 I wasn’t in a monolift and was on a metal flooring with some give that messed me up a good bit. On solid ground today, it felt much better.
Monday is bench opener and then I’ll be done lifting other than some bar work. Weight is sitting steadily at 224-225, so cutting it shouldn’t be an issue.
Can’t to see how your meet goes, best of luck! I’ve been using the cube kingpin/boss method and so far I really like it a lot (it’s early to tell how the results will be, but my training weights are going up nicely and I feel pretty fresh before each workout. What are your goal numbers for this meet?
Iron: Glad to hear you’re liking the program, man. Feeling fresh is the best part for me too, despite being injured currently. Keep with it for a couple cycles at least and I bet you’ll see some gains. I’m not sure about my numbers at the meet. Opening with 455/335/455 with the deadlift really being the wildcard because of the injury, considering I couldn’t pull 495 the other day. My main goal is to PR in the meet as a whole. I totaled 1420 with 500/365/555 last year, so if I can hit a 525 squat and a 385 bench, I’d need to pull anything over 510 to PR. I’m not sure if squat will feel good enough for 525 either though. Clearly I’m just going to make the decision as I see how I feel. haha
5 Days Out - Bench Opener
Bench:
Bar
2x3 @ 135
2x3 @ 225
1 @ 275 (Add wraps and pause)
1 @ 315
1 @ 335 (Speed work basically)
45 @ 135 (Close grip. 5 rep PR)
Superset:
A1 | Reverse Hyper:
4x12 @ BW
A2 | DB Curls:
4x10/10 @ 45s
Superset:
B1 | Band Triceps Pushdown:
3x20 @ Light
B2 | Cable Low Row (Neutral):
4x6 @ “225” (Stack)
Band Pull-Apart:
2x20 @ Mini
Water Loading: I drank 1.5 gallons of water today and it made me feel like shit basically. I don’t think I’ll be able to hit the 2 gallons I wanted to do, but I think 1.5 will be enough. I’ll do that through Wednesday and then I’ll cut water out around 10am-noon on Thursday. Weigh-ins Friday around the same time.
The workout was obviously very simple. Bench felt excellent, so I’m very happy about that. 335 felt like nothing, so hopefully a 50-70 lb jump won’t be terrible.
I’ll be going to the gym for bar work on Tuesday and Thursday as well just to keep my groove and get some blood flow. Wednesday is the last chiro appointment before the meet.
Are you competing at 198?
Chobbs: No, I’m competing in the 220s. I don’t think it’s possible for me to get into the 198s. I walk around at 230ish. haha
2 Days Out - Update
Haven’t remotely felt like getting into the gym, so I haven’t. I don’t feel like it is detrimental honestly. 4 days off should provide complete recovery and I’ve been doing some light mobility work.
I’m at work right now and I’ve started my water cut. Took a magnesium citrate laxative solution last night and found out this morning that my ass is apparently the love-child of Old Faithful and Pandora’s box. Lost 3 pounds that way and was sitting at 224.8. Drank 32oz of water til around 9:45 am and had 10 oz. of black coffee. I’ve pissed a few times but I can feel that I’m running low.
So, I’m under 24 hours out from weighing in. I’ll sleep in sweats tonight after a hot shower and hopefully I’ll wake up good to go.
Probably won’t update again until Sunday.