[quote]barbedwired wrote:
Man. My neck is a train wreck. Whole right side down Into my trap and right shoulder is stiff as a board and even quite painfull. It’s from where I noted in Mondays session that I felt something go while doing paused deads. Very odd way to strain my neck… gonna try bench today and see what I get. A very short session. At best I can tell ya ahead… …[/quote]
I did the same thing with TnG deads. I don’t know exactly how, but I was sore for about a week; could barely turn my head during that time. Since then, I’ve just tried to make sure I kept my head more in line with my spine.
Exactly how it is. And intend to do just that as well !
Well. Right side of my neck gets a tick better each day. .but is still quite bad. I wake an d it’s quite stiff, loosens up a bit for mid day n evening…then regresses as the night goes on. Today is first day I woke with any mobility immediately so that’s a start… I’d bet all of next week before it’s truly going away…
Today is squats…Goal is just to hit Mai movement as I did on Bench day and get out with no further damage…
Oops . Here’s that 335 x 3 n 350X2 bench vid. Just seen it didn’t work
Friday 2-27-15
B.w 222- ate at night this week to help heal up.= weigh less. Mindboggle.
1-2 min rests. Belted working sets
REPS SQUAT
warmup- full 2sec pause each rep. Atg.
Barx5
135x5
205x5
225x3
245x3 add belt
265x3 to parellel
Work - To parellel. Tng
295x5
295x5
295x5 maybe a 3x5 p.r. Last two reps harder on each…
Overload
315x2
315x2 felt better than 295 sets…
Paused- 1 sec pause at parellel
265x5
265x5 last two real tough on each…
Did my post workout, stretched whole neck area and took 10 min break.
Cube incline bench- HEAVY.
warmup -tng
Barx6
135x6
205x6
225x3 cramp session begins here. Right ham…
245x3 looking for workable foot setup
265x3 upper back joins in the cramping too
285x1 full 1 sec pause here. Which is exactly what I had my training cycle set too. Goal met. Everything cramped here…
Spoto- tng
245x6 feet up on these to avoid cramping
225x6 same. No cramps…but felt heavy…
got out without any further damage. Good day with that said.
[quote]barbedwired wrote:
Oops . Here’s that 335 x 3 n 350X2 bench vid. Just seen it didn’t work[/quote]
Impressive stuff, brother!
Is it just the angle or is your bench at a slight incline?
[quote]Alpha wrote:
[quote]barbedwired wrote:
Oops . Here’s that 335 x 3 n 350X2 bench vid. Just seen it didn’t work[/quote]
Impressive stuff, brother![/quote]
Thanks man ! I admit it was nice to work up to some heavy stuff on this lift. It’s been the water boy while I focus on upping deads/squat this past year!
[quote]chobbs wrote:
Is it just the angle or is your bench at a slight incline?[/quote]
Good call EAGLE EYE!
I went n measured - from Ground up to bottom of bench
Butt/feet end was 18"
Head /shoulder end was 18.5" so yes a slight incline it is!
Last week of cycle. Run it as planned.
This is my 3rd Consecutive 9 week run on the Cube. It’s a 10 week Cycle with the 10th week being a deload. That I’ve skipped…so 27 straight weeks!
I’m taking one after this week. Im feeling beatup and have accumulated some minor aches and pains. 1. My right ham. 2. Right neck shoulder areA. 3. My left bicep strained.
the plan is to not handle anything over 60 percent of my maxes for some speed work and get out. Then I plan running Cube365 again. Love this whole setup…
Will also give me sometime to plan out some different assistance variations and/or rep schemes.
-
Need to program a 2nd deadlift variation back in. Paused deads/stiff legged/ snatchgrip .
-
Figure out where incline bench will be. Up the volume on it. Figure out a damn foot stance that doesn’t cramp!
-
maybe consider a different row variation. Yates vs. Pendlay. Chins vs. Neutral grip… ect…
I just found that website you get your cube program made from. Very helpful.
I couldn’t agree more ! Wow so many options on assistance too! Once I have everything set how I want… I hit calculate. .then… I just screen shot all 9 weeks individually onto my phone. Boom.
Monday 3-2-15
B.w 228
Belted working sets. 2 min rests today
Going in I know deads is where I strained my neck last week. Particularly a hanging position aka paused deads. So I decided no paused deads nor deadhang rows today. Go by feel on everything else…
REPS DEADS
warmup- 3" deficit. No belt. Doh
135x5
225x5
245x5
275x5 focused on neutral spine but could still feel some irritation in my neck as warmup went on
Work- from floor. Mixed grip. Belt
295x5 deadstop. Easy… neck felt better here on out…
315x5 tng. Easy
335x6 p.r! Yes 6…had 7 or 8 with rounding n strain …no thanks.
4"blocks- 1 rep deadstop
365x1
385x1
405x1
425x0 3 misses here. Didn’t even lift off. Next cycle!
Pause squats- highbar . Atg
135x3 3 sec paused front squat here only
135x6 3 sec pause
205x6 2 sec pause
225x6 2 sec pause beltup here… easy…
245x8 1 sec pause. Last cpl hard!
Rows- deadstop
135x8
155x8
185x8
Add belt
205x8
205x8
205x8 3x8 p.r?
Good day overall. I noticed today minus my neck, I felt completely healthy for the first time in about 8 weeks. No tightness or sign of anything in my left bicep nor right ham. Have gained some mobility back in my neck and the pain is less… still a good week out from even nearing 100 percent on it tho…
Wednesday 3-4-15
B.w 224
My neck was quite sore yesterday from Mondays session… a bit better again today. Tho still noticeable. …
1 min rests on sets. 2 between variations
EXPLOSIVE BENCH
warmup - tng
Barx10
135x8
205x6
225x4
245x2
work- tng. Explosive as possible
265x2
265x2
265x2
265x2
265x2
265x2 all sets on the minute. Moved well.
Comp paused bench - full 1 sec pause
285x5
285x5 moved well, last two slower…
CLOSEGRIP- volume
265x6 full 2sec pause on chest
245x8 full 1 sec spoto pause
225x12 spoto tng explosive as possible w.o touching chest…but close
Chins- b.w
1 sec hang n hold
X3
X3
X3
2 sec dead hang
X3
X3
X3
Full 2sec hard hold at top
X3
X3
X3
Abwheels- b.w
X8
X8
X8
X8 pause 4 on this set only…
Good day. Re acclimated self with accessories after skipping them last week. Chins felt a bit heavy. Abwheels felt strong but didn’t date over due volume and get deathly sore before heavy squats day on Friday. …
Friday 3-6-15
B.w 224
2 min rests and belt on working sets
Last day of cycle- deload in next week and…took a vacation week !
HEAVY SQUAT
warmup- taking from Alphas example a bit… work up to heavy triple
2 sec full pause-atg
Barx3
135x3
205x3
225x3
Tng- add belt
245x3
265x3
275x3
To parellel
295x3
315x3
335x3 p.r ! ? - 2nd rep got forward n almost lost it! Re grouped for a good 3rd rep. Which is a mind fuck with no safeties!
315x3
295x3
225x6 - 2sec pause. Atg here.
Cube Incline bench- explosive
Warmup- tng
Barx8
135x8
205x8
Full 2sec pause
205x2
205x2
205x2
205x2
205x2
205x2 all very easy.
Closegrip overload- tng
225x5
225x5
Spoto- 1 sec pause 1" off chest
225x6
205x6
135x12 Closegrip w. 2sec pause here
Neutral grip pullups- 2 sec deadhang. Just get some in…
X3
X3
X3
X3
X3
X3
Good day really. 335 on my back is a good thing. Just hairy w.o safetys. I kick my kid outta the room for sets like this in case I dump it tho. She’s pretty good tho she knows to stay on the opposing side of the rack depending on if im benching or squatting.
Got my numbers all set up for my deload. Lookin like 65 percent of next cycles maxes. Kinda lead in… a week to toss around any ideas too…
Long …but good weekend . My wife got her side piece tattoo done, Steel tattoo just north of Detroit. Easily best shop in the state. Had my brothers bachelor party which was epic and all went well.
This week should be light. 65 percent of next cycles maxes… may even for some speed 5X5 work…ect…
Messing with some ideas. Moving rows to friday. Incline Bench to monday. Found some neat programming for my pause squats. … happens to be from The Juggernaut fitness sighht…soo complimentary to Cube method well! Just gonna run simple 5X5 programming for incline, progressive overload with spoto as an acessory to it. Re add paused deads after squats on friday.
As of now
MONDAY
deads- add in snatchgrip deads as last variation
Pause squat - pic of program.included
Incline 5X5
WEDNESDAY
bench
Chins
AB wheels
FRIDAY
Squats
Paused deads- simple 3x5
Rows
Only thing I don’t like is lack of shrugs. … may just do them with each set of paused deads. …or do rows as yates… hmmm…
Monday 3-9-15
DELOAD WEEK
b.w 230. NO BELT
DEADLIFT- 65 percent for a 3x5
Warmup- full snatchgrip. 34" grip. Drive off heals…deadstop
135x5
225x5
245x5
Work- 3" deficit. Explosive as possible. Deadstop
265x5
265x5
265x5
Back off set- snatchgrip.deadstop
225x8
Highbar paused squat- 2sec full pause atg
135x5
185x5
205x5
205x5
205x5
Back off set- 5 sec full atg hold
185x5 5 deep breathes at full atg
Incline bench- 5X5 w. 2 overload spoto sets
Warmup- 5 sec ecentric .Explode up
Barx5
135x5
185x5
Work- full 2sec pause
205x5
205x5
205x5
205x5
205x5
Spoto- tng. Explosive as possible. W.o touching chest
225x8 kinda suprised…
225x6
Abs- lying down- knee raises to chest. 2 sec pause feet 2" off floor
X12
X12
X12
Curls- bench bar. Diff grips
45x10 hands on smooth
65x10 1 finger on knurling
95x8 2 fingers on knurling
95x5 smooth
65x10 1 finger
45x10 2 finger
Not bad. Going Unbelted with longer pauses and tougher variations got me some decent trunk work. Yet light n fast on main movement. I’d say goal met.
Felt great today. Nearly zero doms n stiffness.
As the first night of my vacation I binged on pop n ice cream!
Then I fasted and hydrated up today. Stretched out and just did a 5X5 tng on AB wheels. Pretty easy! But wanted them done so there’d be no soreness or weakness for the squats I’m piggy backin thursday. (FRIDAY im booked)