Yes sir. Squat n bench barefoot. Keepin it.
Deadlift in shoes, is a must. Too much difference as stated. Thanks for stoppin in.
That 4 a.m session ends my first 9 week Cube program. Plan to re run it. Pry with some mods…but nothin crazy. Speak in of which…needs to be decided this weekend as well!
That surprises me you went to squatting barefoot.
That’s how I’d always done it, but with everyone talking about how great Oly lifting shoes were, I’d tried that. But barefoot just always felt better.
Although, benching felt good with olympic shoes.
nice squatting, your numbers are climbing fast!
Lorez- I just tried it this last 3 week block and liked it.I feel more connected to whats going on and my groove autoregulates better w. A more balanced drive. I wear a reg more flat shoe for squatting/deadlifting typically. I have tried a higher heel…
Keep in mind a higher heel is often used for people without the proper mobility to do so s.o them. I found they pitch me forward more than anything. So I assume my mobility to squat is fine and combined w. Being a highbar medium stance- doesnt need the assistance and acts as overcompensation for me.
Thanks Keith - even I was abit shocked at how I moved 315 that day. W.o any safeties I train submaximally nearly all the time.
This is pretty good. Kinda explains how barefoot to me feels. Driving thru center of foot more naturally. Vs. W shoes. At times feels off the heel and akward/ bad reps.
Some mods-
Shrugs going from deadlift day to squat day. This to work the traps harder, more often vs. Mostly in one day. Its switching w. Barbell rows . Which is also common on dead day. Done
Using the same weights sets and reps…but switching up the variation on bench day.
Again using same weights sets n reps but switching up variation on deads as well. I should say un switching as this time Im. Trying the 3 waves as prescribed. Floor/blocks/deficit. I originally i ran deficit/floor/bigger deficit. Came up with some more pads and plan to use those as blocks.
No mods to squat. Everything seems on point. Onward till I stall.
Ill start the first 3 week block w. Some 3x10 then progress Into 4x6. Seems effective in going from hypertrophy into hypertrophy w. Some strength. …
Incline bench-pause every rep
barx10
135x10
185x10
205x10
Incline closegrip- overload -tng
225x5
205x8
Got my pads made up and using them on top of one plate measure just a tick over 4 inches off the ground. Perfect. First run tommorow. Of course Lily starts you right out w. Heavy deads.
Monday 11-3-14
B.w 222
Belted 1 min rests
HEAVY DEADLIFT
Warmup- unbelted. Doh. 3" def
135x10
205x8
225x6
245x4
265x2
Work- from floor. Belted . Mixed grip . Used my thicker bar today so everything feels heavier and grip worked harder
295x2
295x2
295x2
295x2
295x2 felt heavier as stated. But each rep clean n smooth
4" blocks
305x3
315x3 first time ever off blocks. Tried to be exact same setup as reg deads. Felt different. Clean reps tho
2" def.
275x6
275x6 these were tng and I started feeling fatigued. All other sets were deadstop today.
Pause squats- highbar atg. Belted. (Heavy dead day only)
135x10
185x10 felt akward so far. Adjusted belt to leeman style and it fixed it.
205x3 all 1 sec pause except last rep go for 2 sec from here on out
225x3
245x3
245x3
245x3 last set. Drop set
rest10secs
225x3
Rest10secs
205x3
Rest10secs
205x3
Barbell rows- from floor (heavy day only) .deadlift stance. Bench grip. Thumbless
135x10
155x10
185x10 fantastically light… what is goin on…
205x10 huge p.r!..now I see… def some english. Idc
Dead hang- 1 sec pause . 1" off the floor
135x12
135x12
135x12
Great first day. Rows fit great here… I wonder abut some type of activation from heavy deads? Or just a new day was enough.
Quite sore today. Surprisingly. I had night doms that was worse. Today my hams, upper back and rear delts are fried. Unusual for a heavy belted session. Usually im the least sore…hmmmm…
Wednesday 11-5-14
B.w 215 . Just like that
1 min rests
Still a bit unrecovered in spots… gotta good mobility and warmup in and went In feelin decent…
Now this is a session id expect to be sore from… at least on paper…
REPS BENCH
warmup-
Barx12 paused
135x10 paused
205x8 tng>>>>>>>>>>>>>>
225x8 felt primed here
Work - tng
245x8 easy
245x8 same
245x8 last cple felt some fatigue…
Paused bench- 1 sec comp pause
265x6 last one slower
265x6 last two a struggle
Closegrip bench- tng
225x8 harder than imagined. Cumulative fatigue high here…
225x8 same. Last two forced… last 6 inches of lockout on last rep took 3 plus seconds!
Chinup - b.w 215
X1 3 sec hang n hold
X2 2 sec hang n hold
X3 1 sec hang n hold
Work- tng
X8 not strong on these today. Hoping for 10. Massive pump in whole upper body here on out tho…
X5 so weak now.
X2 drop set w. 10 sec rests
-1
-1
-1
Ab wheels- tng
X5
X10
X15 just tired from everything now.
X10 drop set w. 10 sec rests
-5
-5
-5 paused last set
Great day really.a little weak on accessories. Lots of pump. Which is unusual for me.
Friday 11-7-14
B.w 215
Unbelted 1 min rests
Mostly lack of rest. Workin 11s all week. Did get 5 hrs straight last night. HAve eaten ok and mobility work in. Form on squats felt a bit off but such light weights. Which I didnt like so went a hair heavier…
EXPLOSIVE SQUAT
warmup- atg. Whole session beltless. Tng
barx12
135x10
185x8
205x6
225x4
245x2
Work- to parellel
225x2
225x2
225x2
225x2
225x2 ok. Not great.
235x5
235x5 same.
Pause at parellel- 2sec pause last two reps each set
205x8
205x8
Paused deads- 1 sec pause. 1" off the floor. Explosive as possible after the pause
135x10
135x10
205x10
205x10
Shrugs- 1 sec hang n hold.
245x10 deadlift grip. Mixed
225x10 same
205x10 doh
205x16 doh. Bench grip. Burn in mid traps .hands opened up at end…
Pry some long work nights ahead this week. Still feeling unrecoverd now…
Incline Bench - all reps paused
135x10
118x10
215x8
Rest10secs
215x4 happy w. This. Just didn’t wanna grind 9 n 10…
Incline close grip- overload tng
235x2
215x4
Time for some mobility work and hydration. Then off to bed.
Monday 11-10-14
B.w 219
1 min rests . Unbelted
EXPLOSIVE DEADLIFT
warmup- 3" Def . Doh
135x10
205x8
225x6
Work- from floor .doh. @235
X3
X3
X3
X3
X3
X3
X3
X3 all smooth . Deadstop
From 4" blocks- dead stop. AKward for my 2nd time…
255x5
255x5 this set better…
From 2" deficit- tng
225x10
225x10 last two slowed on each set. All others fast…
High bar paused squat- atg .beltless.
135x10
185x10 felt heavy
205x10 3 minute break before this set…last 3 sucked!
Barbell rows- off a plate. Deadlift stance. Bench grip. Thumb less
135x10
155x10
185x10 feel in strong on these… felt so in control n perfect form thru 7…
Deadhang- 1sec pause. 1" off floor
155x12
10secrest
135x10
Wednesday 11-12-14
B.w 220 . Heavy
1 min rests
Feeling recovered. Worked less. Slept more… ironic!
HEAVY BENCH
warmup - tng . Pause last rep only
Barx12
135 x 10
205 x 8
225 x 6
245 x 4
265 x 2
Work- tng . Afap
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2
Comp paused bench- 1 sec pause. Last rep 2sec.
295 x 3 last rep a bit loose on form.
305 x 3 got super tight. Felt better than 295.
Close grip- tng
265 x 6
265 x 6 last one slow on each
Chins- b.w 220
X1 3 sec hang n hold
X2 2 sec hang n hold
X3 1 sec hang n hold
Work- +10 =230
X8 ties p.r?
X8 same. 3 minute break before hand. …
X5 happy w. This
b.w x 5 done.
AB wheels- tng. Pause last rep only
X6
X6
X6
Standing AB wheels- as previously described last time
X6
X6
X6 all these quite tough. All the way to floor n back to feet.
From knees again- full pause
X12
Great day.
Friday 11-14-14
B.w 213 - light. Blame the 12+ hours I been working !
1 min rests
REP SQUAT- feel in drained . Not horrible tho
Warmup- pause every rep. Atg
Barx10
135x8
185x6
205x4
225x2 finally felt decent. Lol
Work- To parellel
225 x 8
225 x 8
225 x 8 every set good. Each got more explosive…
Beltup- focus on staying tight. Explosive.
250x6
250x6 all good reps
Pause at parellel- last two longer pauses
225 x 8
225 x 8
Paused deads- pause 1 sec 1" off the floor. Explode up.
135 x 10 explosive
205 x 10 same
225 x 10 last 3 burned. All energy sapped. I felt like this is where the long hours effected me a bit…
Shrugs- 1 sec hang n hold
245 X12 Deadlift grip
225 X12 bench grip
205 X12 snatched
TGif.
Sunday night
Incline bench- every rep paused
Barx10
135 x 10
185x10
225 x 8
Rest10secs
225 x 2
Happy with this…Pry could a rest paused for 2 more but wanted some energy for closegrip…
Closegrip Incline - tng
225x5
205 x 8
135 x 10 this set was full 2sec pause 2" off the chest. .harder than imagined.
Snow here like 3 inches. Kids loving it. Mon/tues callin for some bad xonditions…
Same here with the snow…my rear wheeled drive stang does not like it
Yikes. I hear that. I had a Camaro that was worthless In Precipitation.
Monday 11-17-14
B.w 219
1-2 min rests Unbelted - back real tight from laying around allot this weekend and also sitting on couch watching movies. I got full mobility work in before bed and this morning but it was still there…
REP DEADLIFT
warmup- no belt . Doh. 3" Def
135 x 10
205 x 8
225 x 6
245 x 4
Work- mixed grip.from floor No belt. Deadstop.
250x8
250x8 last cpl a little slow… move on
4" blocks- mixed grip. No belt. Deadstop
275 x 6
275x6 still akward. Last two slow
2" deficit- doh. Tng. Slightly closer stance
225 x 10
225 x 10 these felt fast.
High bar paused squats-
135 x 10
185 x 10 longer pause last two
215x10 threw on a belt. Last thing w. A tight back I need is a tweek. I got 1-2 sec pauses every rep . Very happy. Last two a struggle. .
Rows- still feeling strong on these…
135 x 10
155x10
195x10 hard to believe it was 195…last two tougher. …
Deadhang-
155x12
10secrest
135x8
