Friday 7-15-16
My 10 year wedding anniversary! !
B.W-227… DOWN FROM 234!
CUBE METHOD
Highbar squat -no belt. Tng
B.wx6
45x6
135x6
Work
205x2
205x2
205x2
205x2
205x2
205x2
Overload
225x2
245x2
Pause squat - full 2 ct
185x6
185x6
185x6
Deficit Rows - off a plate. Deadlift stance. deadstop
145x12
195x6
195x6
195x6
145x12
Started slow but got it goin… after my 4th double it started feelin right…
Congrats on your 10 year anniversary.
Hey thanks !
And thanks for Stoppin in !
Monday 7-18-16
My oldest son turns 14 today…where has the time gone!
CUBE METHOD
Optional 4th day
PAUSED SPOTO BENCH - within 1" of chest
Paused on chest
45x8
135x8
Work - spoto
145x8
235x8
255x8
255x8 lilly likes fatigued sets
SLINGSHOT -paused
305x8
305x8
Chins - full deadhang
X3
X3
X3
X3
X3
X3
X3
X3
X3
X6 rep out…
Wednesday 7-20-16
B w-226
CUBE METHOD
DEADLIFT-Deadstop
45x6
135x6
135x6
225x6
Work - add belt
275x2
275x2
275x2
275x2
275x2
275x2
4"block pulls
295x6
295x6
SSB SQUAT-TNG
B.wx6
65x6
155x6
Work
175x3
205x3
225x3
245x3
245x3
Good day. Def. Got hot n sweaty fast… 3 days of 105 real feel here…
Friday 7-22-16
B.w 227.
Heatwave rages on… drained from working 11s in it every night so far… 1 to go…
CUBE METHOD
Paused Bench
45x10
135x8
225x6
Work
245x2
275x2
300x2
300x2
300x2
Closegrip -tng
305x2
295x2
275x5
225x8
E.z bar curls-tng
45x 12
95x12
95x12
95x12
45x20
AB Wheels - paused
X8
X8
X10
Hot day. Got it in.
Felt weak n slow to start. I got good hydration and dynamic warmup in. … Really came to life on the sets of doubles at 300 …each set got tighter n more explosive. … so that made the day…
Monday 7-25-16
B W-227. LOW for monday…
CUBE METHOD
Highbar SQUAT-tng
B.wx8
45x8
135x8
205x8
Work - add belt
225x8
245x8
205x8 paused
135x8 paused
45x8 paused
Deficit Rows -Dead stop. Deadlift setup. Off a pkate
135x10
185x8
185x8
185x8
135x8
Felt tight n sluggish on squats…but got it goin on 205…
Wednesday 7-27-16
B W-225
Heatwave continues…
CUBE METHOD
Optional 4th day
Spoto Bench -paused within 1" of chest
Paused
45x 10
135x10
Work - spoto
225x5
245x5
275x5
275x5 fatigued set
Slingshot
325x5 paused
325x5 paused
Chins
Tng
X3
1 sec hard hold at top
X3
X3
X3
X3
X3
X3
X3
X3
X3
Good day everything moved well
Friday 7-29-16
Woke up later than planned …tired n pissy… got up and got going with an energy drink and nice dynamic warmup and things turned around…
CUBE METHOD
DEADS-DEADSTOP
55x8
145x8
235x8
255x8
Work - add belt n mixed grip
305x8
4" blocks
325x8 did 6. Res10sec. Did 2 more
225x8 Powershrugs
SSB SQUAT- tng
Atg
55x10
145x10
Doubles to parellel
165x2
195x2
215x2
235x2
255x2 planned top set
275x2 boom
145x10
Got some padding on my blocks for deadlifts finally. And made me a box to squat too as well. Basically a milk crate with 2 layers of padding strapped to the top. It’s ABOUT 12 inches in height. Some trial n error got this height as its just below parallel for me.So in the future when I note * too parallel - it’s tng to that box
Monday 8-1-16
Last week of my summer Cube Method run. Already started on what’s next… Pry take it easy next week…then start a 6 or 8 week run…
CUBE METHOD
Paused Bench
45x10
135x10
225x4
2 sec pauses on the minute
245x2
245x2
245x2
245x2
245x2
245x2
Closegrip-tng explosive as possible
245x5
255x5
265x5
135x20
135x20 both of these Feetup tng spoto
AB wheels - paused
X5
X5
X5
X5
X5
E.z bar curls
45x8 paused
85x8 paused
Tng
105x8
105x8
105x8
45x20 paused
Threw some front squats in just to start building that groove. May be in the mix soon… with the SSB .
Tng
55x8
55x8
55x8
145x8
Wednesday 8-3-16
B.w-222-wtf…low… must be working in the heat n some fasting I’ve done…
CUBE METHOD
Squat - high bar tng
Atg
45x10
135x10
205x5
225x5 added belt
245x2
Work-to parellel
245x2
245x2
245x2
265x2 overload
225x5 paused
225x5 paused hands on collars
135x10
Deficit Rows - off a plate. Deadlift stance n grip
Deadstop
135x10
175x10
175x10
175x10
135x20
Good day. Squats to parellel feel akward…
FRIDAY 8-5-16
B.w-223
Last day of summer CUBE METHOD…
Optional 4th day
SPOTO BENCH -paused within 1" of chest
Paused
45x12
135x12
Spoto
225x6
225x6
225x6
225x6
275x12 full paused Slingshot
225x6 tng Feetup
Chins
3 sec hang n hold
X1
X1
X1
X1
X1
Tng
X10 ties p.r
Deadhang
X5
Next week is a deload /no plan. Then I’ll get on another run…
Still time to tweek …but …right now it looks like this
Cube method upper body
Lilliebridge lower body (goin back to 3 days vs 4 and this alternates squats/deads weekly)
Monday
Paused bench
Slingshot after
Ssb front squats
Pullups
Wednesday
Heavy/light deads/squats alternating every other week.
Squat- ssb box squat
Dead- paused dead
This week is the most complicated. As I’ll be doing very light pause squats before heavy deads one week
Then barbell rows after heavy squats the other week
Friday
Closegrip tng
Paused Larson press
AB wheels
Chins
Monday August 8th
B w-230
Fun weekend. Drank and ate all with good friends.
Deload week. No plan.
Work up to something based on what I’d be doing that day on my next run…
Paused bench -2 finger widths in vs . Normal
2sec pause
45x10
45x10
135x5
225x5
275x3
315x1 fast. Good
335x1 tng. Barely …
Front squat -Ssb bar
2 sec pauses
55x10
55x10
125x5
175x5
195x3
225x3 p r
250x1 barely… p.r
Pullups all long dead hangs
X1
X1
X1
X1
X1
X3
X3
X3
X5 Tng
Shout out to Alpha:
Congrats Brian…
Wednesday 8-10-16
BARBELL ROWS - PENDLAY style. Deadlift stance. Bench grip
135x10
185x8
205x6
DEADLIFT-DEADSTOP
225x3
275x3
295x3 add belt
315x1
335x1
365x1
10secrest
365x1
10secrest
365x1
SSB SQUATS -To parellel. To my box that puts me just under parellel
Full 2sec pause-
65x5
155x5
205x5
Tng
245x1
265x1
295x1 p.r
245x5 atg
Done. Felt strong today. Just worked up to Somethin heavy. The triple at 365 rest pause was cool. I def had 385-405 if I wanted to grind. .
Ssb- these feel real natural n smooth to parallel. This will be my main squat on my next run…with ssb front squats as my acessory day. Hit p.rs on both this week and haven’t done either in months!!
Friday 8-12-16
B w-224. Lots of heat n humidity and work in all night in it…
CLOSEGRIP BENCH
2 ct pause
45x12
135x12
225x1
275x1
295x1
Tng
315x1
365x1 slingshot set. Barely. … p.r
DEADBENCH-AKA Feetup Larson press?
2 ct pause
135x10
225x5
245x1
275x1 p.r
295x0 spotter helped a bit… close tho…
Chins
Deadhang
X1
X1
X1
X3
X3
X3
Neutral grip - tng
X8 p.r
This day will be my bench acessory/ upper body building day
Dead bench* here is a Larson press and will be part of next run. … almost had 295… not too shabby…
Just finished making my own powerlifting based routine.
It’s a Mashup of principals from Cube Method, 5/3/1 and Lilliebridge method.
Upper body is based mostly off Cube method and lower is mostly based of Lilliebridge method.
6 week program. That can be used year round. Whereas most programs are heavily geared to a true peak for a meet. This one takes you to 90% in 6 weeks. Deload. Start over…
Also has some built in deload geared towards a person who works 40 plus hours a week at a physical job. Whereas other programs assume you don’t work a physical job…or at all and are also getting 8 plus hours a day sleep. This program assumes neither of those are true…
Both your big days are done early in the week on Monday n Wednesday when you’d be the least worked and most rested as far as a work week goes. Then friday is your acessory/bodybuilding day. Monday is your big upper body day and Wednesday is your big lower body day - however you rotate heavy squats/deads every other wednesday so you are never doing both heavy in the same week.
Since most people do need more frequency on squat than once a week. I have your light acessory squat after your big upper body day. Monday. Problem solved.
Here’s a Skeleton of my 1st run
MONDAY
Bench
Closegrip bench
Front squat light paused/ heavy tng every other week
WEDNESDAY
Heavy Ssb squat/Deadlift every other week
Light paused squat/Barbell rows every other week after the opposing heavy movement
FRIDAY
feet up light paused bench
HEAVY Slingshot bench
~W.e acessories you want go here~
I’ll do chinups and ab wheels
simple.
Use the most bang for your buck movements . Get in. Work hard. Get out. Live life.
Deload continues… gonna hit some reps this week. Very light and then start my program next week.
Monday 8-15-16
Deload
BENCH -
Tng
45x20
135x20
225 X20
CLOSEGRIP -
paused
225x10
SSB FRONT SQUAT-
Tng
55x10
145x10
155x12
Paused
155x6
pullups
Deadhang
X3
X3
X3
X3
X3
Tng
X5
Strained my left bicep somewhere along the way. No direct incident I’m aware of … my elbow ached a bit all last week… noticeably. Then after Mondays session it flared right up. Pretty painfull on nearly everything I do at work.
A tad better today… hope it betters each day. Pry gonna have to adjust my program a bit… hopefully just a Cple weeks. I’ll rehab it and re ascess …