My name is Aaron King,
They call me Beefcake. This is my version of the cube
Maxes at the start
495-squat
385-bench
520-deadlift(just switched to conventional so it dropped from my high sumo numbers)
training maxes (90%)
445
345
470
1/20
Squat-Speed day
8 sets of 3@ 60% (275)
Powerclean
use 5/3/1
5-160
3-180
1-210
Pause Squats
3x2 @355 (80%)
Front Squats
2x5 @245
Hyper Reverse
3x12-90 pounds
Nightmares(thats what i called them, they are good mornings)
3x10 @ 135
Box Jumps
abs
1/21
Bench-Heavy
1x6, 4x5,all paused @ 295
Floor Press
1x8 @225, 2x8 @235, exaggerated pauses
Lat pull downs
4x12
Dumbbell Shoulder Press
3x12
Triceps
Bench 21s, 3 sets, @ 140, 155,135
Hammer curls
3x10
MB throws
1/23
deadlifts rep
no belt
330x3x12
340x1x10
350x1x8
(back hurt so bad after that and i left so winded)
snatch grip deadlift
3x8 265 (try to do as many times without straps as i can)
olympic squat
3x8 265
Banded Glute ham raises
3x15 as fast as possible
pullups
4x12
2x20 dumbbell shrugs
Sprints
6 sprints, 30 secs, rest 1 minute
1/24
Accessory Day
Overhead press (5/3/1)
135x5
155x5
175x2x5
dumbbell chest press (neutral grip, close and tight to the body, sunk into the chest paused)
4x15 @ 55
Close grip cable rows
4x12
skull crushers
4x8
Strict dumbbell curls into shoulder press
3x12
Dips
4x25
lateral raises
2x10
MB throws
Squat-heavy
380x3x5
390x2
410x2
Nightmares (goodmornings)
3x10
Powercleans superset with barbell lunges
powercleans-5x5 at 105, barbell lunges-5x8 @135
hyper reverse
Abs
30" box jumps 4x15
forearm work
side note*
i weight 190 pounds
I am a viking
I always warm up to my weights
after every workout session i walk on the treadmill or something at an excelled pace 1 mile/15 minutes to cool down
I powerlift but am thinking about doing a under 200 pound strongman comp
I like coffee and death metal
Rep Bench
1/27
245x3x12
255x10
265x8
Incline Press
3x8@185 (close grip, exaggerated pauses)
Lat Pulldown/superset with reverse flies
3x12
Shoulder Press
3x8
overhead tricep extensions
Hammercurls/superset with reverse grip curls
MB throws
Speed Deadlifts
287 (60%) 8x3
2x8 4" deficit pull
2x8 6"deficit pull
3x8 Olmypic high bar squat @ 265
Pull ups 5x8 alternating grips
Banded hyper reverse
3x12 as fast as you can
Barbell shurgs
4x15 with squeeze pauses in there
abs
sprints
Accessory Day
Overhead presses
155x3
175x3
200x2x3
Dumbbell chest press
4x12 (close grip, neutral, paused and sunk into chest)
4x12 single arm dumbbell rows
Viking Press
3x8
3x8 hammercurls
2x50 dips
MB throws
2/1
I lattered up to 155 hang snatches, then lattered back down, doing sets of 5 into overhead skwats.
Why? my roommate wanted to
2/2
Squat rep day
We had a party at our house last night and i was not expected to workout but one thing lead to another and i did probably the worse workout of my life
315 (70%) 3x12
330x10
340x8
Powercleans
155x5x5
I started doing nightmares but my back hurt so bad (just like deadlift rep day) that i couldnt stand so i stopped and decided to walk on the treadmill for 20 minutes. Towards the end, my back loosened up a litttle so i tried the workout again.
Barbell lunges
135x3x8
40" box jumps
4x5
And because i was a pussy and didnt do my front skwats, nightmares, or pause skwats,
135 for 50 for time, no breaks -2:05
And now i watch the broncos kick the fuck out of the hawks with ice on my broken back and brew in hand
Speed bench day
205 (60%)x8x3
Incline Press
135X15 paused
185x12
225x8
225x5 (hit the cage, i was pissed)
185x8
185x8
Superset-t-bar rows/ bent over rows
3x10
Standing military behind the neck press
3x8
superset tricep extensions and hammer curls-rope cables
4x15
No mb throws today
I felt like shit because i think im getting sick. So a little lighter than i normally go today
Heavy Deadlifts
400x3x5
445x2
465x2
Rack Pulls /superset with hanging leg raises( pull these up, pause at the top, then very slowly set these down, putting the weight in my hamstrings)
455x3x3
475x1
500x1
Olympic squats
275x5
295x5
315x5
335x5
lat pull down
3x8
Hyper Reverse
3x12
Dummbbell shrugs
2x20
sprints
Accessory Day
overheads
155x5
185x3
2102x3
Fat grip Overhead pushpress
155x3x8
200x3x1
^^superset with hangcleans
155x5
175x5
195x5
210x3
220x3
Close grip dumbbell chest press
4x12
upright rows
3x12
preacher curls
4x12
tricep band pushdown
100 each arm
dips
sprints
Speed Squats
295x6x2
Pause Squats
3x2 365
Front Squats
3x8
Hyper Reverse
3x12
Nightmares
3x12
Lunges
3x8
Box Jumps
Abs
Heavy Bench Press
315x3
335x1
365x1 Paused (video)
385 touch and go
3153x2
3303x2
pull ups
4x12
Overhead SHoulder Press
3x8
Hammer Curls
Tricep
Shrugs
Dips
MB throw
This is my 365 paused
Rep Dead Day
355x12
375x10
410x8
420x8
Snatch Grip Deadlifts
265x3x8
Olympic skwat
245x3x8
Ab rollouts
Seated Rows
2x20
Sprints
Accessory Day:
Overheads
worked up to a 221 single
Fat bar at 165, 3x8
315 2-board press
3x5
Superset Tbasr rows and low tbar rows
3x20
Bicep
Tric
Lilly Shrugs
SUperset bi and tri
MB throws
Squat heavy day
415x3x2
430x2
455x2
powercleans-155
5x5
Supersetted with pullups
5x8
Front skwats
3x8
Lumberjack skwats
3x8
Box jumps with weight
4x8
abs
Ok a little screwy on my Rep bench day, but follow me
275x1
275x2
275x3
275x4
275x5
275x6
275x7
275x8
275x9
275x10
In about a little less than 20
Seated Cable rows
go up 20 pounds 15,10,8,6,4,2-no rest
then drop 2,4,6,8,10,15 little to no rest
Chest flyes (light)
3x10
Dumbbell overhead press superset with dumbbell viking press
3x5, 3x5
weighted dips
tricep/bicep
mb throws
Deadlift speed
330 6x2
5" deficit deadlift
355x8
375x2x8
Pause Skwats
310 10 sec
330 8 seconds
355 6 seconds
375 4 seconds
400X2 2 seconds
lilly shrugs
2x15
Banded glute ham raises
Lumberjack Swats
Accessory Day
Overheads
worked up to 1952x3 strict overhead
Drop 10% and did fat bar
2x5
Fat barhang cleans
3x3
2 board bench
325x3x5
weighted Pull ups
3x6
Bicurls into shoulder press
3x8
Skull crushers
3x15
forarm work
mb throws