Yeah brah, I’m half canadian. Half my family is from Nova Scotia, where abouts are you?
I’m from British Columbia Dave
Tuesday Jan.15
Cube w1d2
DE bench
CG bench (flat-footed thumbless)
455
95x5
135x8x3 reps
Dips
BWx10
25x10
45x10
70x10
25x10
Straight bar pushdowns
60lbx5x20
Lateral Raise
5lbx100
Face pull
35lbx100
DB curl
7.5lbx100
Hammer curl
10lbx3x8
Notes: Another great workout. I’m trying to make the CG as disadvantageous as possible by being flat-footed and using a suicide grip. Hopefully this will give me more confidence when I go back to regular bench. I rested about 30s between the DE sets, and they all felt real strong. The 100 reps stuff is really fun as well.
Thursday Jan.17
Cube w1d3
ME deadlift
Conv. deadlift
135x3,3
185x3,3
225x3
265x1
295x5x2 reps
SGDL
185x3x8 reps
Squats
135x3x6reps
Notes: That was all I had time for. But this still smoked me. Felt kind of weak on the deadlifts though, and now my back is killing me.
Friday Jan. 18
MP
45x5
75x5
95x3
115x1
125xF
95x11 PR
NG chins
BWx3,3
25x3,3
45x3,3
70x3
45x3
BWx5
CSR
45x10,10
70x10
45x10,10
Cable rows
70x20,15,10
BB curls
45x8
65x3x8
EZ rev curls
30x5x10
Notes: Pretty good workout. For some reason, I’m much weaker on OHP than I’ve ever been. I’ve done 125x3 before, but today it just wouldn’t budge. I will probably scrap my 135 goal, and just use the MP as a overall shoulder developer to help my bench. everything else felt pretty good.
Monday Jan.21
Cube w2d1
ME squat
Squat
45x5
95x5
135x5
185x5
230x3,4,3
205x5,5,5
Leg press
50lbx3x15
Ab pulldown
60,70,80,90,70x15
Notes: Good day. I’ll probably drop the back off set to 185 next week, and keep it there, and really bury it. I’m liking Cube so far. Typing this out though, it doesn’t look like much work, but I was beat.
Tuesday Jan.22
Cube w2d2
RE Bench
CGBP
45x8
95x8
135x8
155x8
Dips
BWx10
35x19,9,8
BWx13
Straight bar pushdowns
60lbx5x20
Lateral Raise
5lbx100
Face pull
35lbx100
DB curl
7.5lbx100
Hammer curls
10,15,12.5x8
Notes: Good day. For every rep on bench, I tried to apply as much force as possible to the bar. This was good until the fourth rep or so, then I’d start to slow down. That’s what happened on my 155 set. First four reps: fast. Next three, slow. Last one, ass lifted off. Oh well, lesson learned. My dips seemed weaker than usual as well, but I still felt all worked at the end so that’s good. Assistance work went great as usual, just call me the conductor of the swole train.
Tuesday Jan.24
Cube w2d3
DE deadlift…sort of
Squat
45x5
95x5
135x5
185x5
230x3
SGDL
45x5
95x5
135x5
185x4x3 reps
Front squat
45x5
95x4x10 reps
Ham curls
60x4x15
Notes: Good day. I did squats again today because I’m switching my squat and DL days around-it’s way too crowded on Mondays. Everything felt nice and locked in.
Friday Jan.25
MP
45x10,10
75x10
95x8
Pullups
BWx2x10
BB rows
115x20,12,8
WG row machine
45x10,10
70x10
45x10,10
EZ curls
55x4x10
Rev. curls
25x4x8
Notes: Didn’t really feel good or strong today. It’d be nice if I could have one whole week of great workouts. Next week, and every week after, for sure.
Monday Jan.28
Cube w3d1
RE deadlift
RDL
45x8
95x8
135x8
175x8
205x8
Front squat
135x10
95x10,10,10
Ham curls
60x15,15
45x15,15
Ab pulldowns
60,70,80,90,70x10
Notes: Good day. Everything felt nice, and did what it was supposed to. Although, I do kind of miss the heavy front squats. They’re just not possible right now because mondays always have a line up of guys using the squat rack.
Tuesday Jan.29
Cube w3d2
ME bench
45x5,5
95x5
135x5
165x3
185x5x2 reps
Paused bench
135x8,8
115x7
DB incline
25(lol)x20,20
One arm bb row
25x10
50x10,8
25x10
WG lat pulldown
60,80,100,60x10
DB curl
7.5lbx100
Hammer curls
12.5x3x8
Notes: Another good day. Happy to see bench is nearly back to previous strength. I made two technique changes today: I flared my elbows a tiny bit more, as well as pressing back towards my face, as opposed to straight up. I remember one time, I pressed back as opposed to up, and I had the best bench session. Everything felt light and easy, so I’m hoping I can really dial in the technique.
Thursday Jan.31
Cube w3d3
DE squat
Squat
45x55
95x5
135x5
175x5
205x5x3 reps
185x3x5 reps (last set paused)
Leg press
90x2x15
Goblet Squat
25lb DB x2x15
a1)BW back xt 3/6/9
a2)Hanging knee raise 3/6/9
a3)25lb (per hand) DB RDL 3/6/9
2 rounds
Notes: Great day today. From now on, I think I’ll go a little heavier on the DE days. Technique felt real nice today-everything moved as it should.
Friday Feb.1
Cube w3d4
Paused MP
45x5,5
75x5
95x10,5
75x10
CSR
45x10
70x10
90x10
115x8
70x12
Straight Bar pushdowns
60lbx5x20
Meadows Raise
10lbx100
Face pull
35lbx100
Biceps
Notes: Real good day today. Everything felt great; MP was quite easy, could have gone for at least 1, maybe 2 more.
So out of nowhere, my right knee starts to hurt. I can’t even do BW squats without it hurting. I’ve only had knee pain once before, so let’s hope this doesn’t last.
Monday Feb.4
ME deadlift
DL
135x3,3
225x3,3
315x3x2 reps
RDL
45,95,135,185,135x10
Ham curls
60x15
45x3x15
Ab pulldown
60,70,80,90,70x15
Notes: Decent day. except my deadlifts have gone to shit. Guess that’s expected after not pulling for 6 months.
Monday Feb.11
Deadlift
135x3,3,3,3 (alternate sum and conv.)
225x3,3,3,3 (same story)
315x2 conv.
225x3,3,3
SSB squats
45x5
95x8
138x8,8,8
95x8
Ham curls
5x15
Notes: Good day. Feeling nice.
Tuesday Feb.12
CGBP
45x10,10
95x5
135x3,3
165x3
185x3
205x2
185x3,3,3,2
Dips
BWx8
25x8
45x8
70x8
90x4
BWx12,12 (real deep)
Lat pulldowns
80,90,100,110x10
BB rows
135x10
95x3x12
Machine Preachers
20lbx50
25lbx25
30lbx15
35lbx10
Hammer curls
15,20,25x8
Notes: Good day. Getting my strength back, and feeling good.
Thursday Feb.14
Squat
45x5,5,5
95x5
135x5
185x5
225x1
245x1
265x1
285xf
Paused Squat
225x3x5 reps
RDL (25lbers)
95x8
145x8
195x8
145x8
Leg extensions
5x15
Then I had to leave.
Notes: Mixed bag today. On one hand, I failed 285, when I’ve doubled that in a fatigued state before. Not cool. But then I did the 3x5 paused squats, and they felt real good. Hard, and some goodmorning going on, but good. So yeah.
All right, this has gotten out of hand. After months of spinning my wheels, I found a training philosophy that works (PC’s kind of stuff). And then I fucked around, with it, and started program mashing. That’s probably why I’ve made little progress these past months. So, the next 9 weeks will be the Strong-15 cycle for my bench and squat. I’ll program super light(245 for my bench goal, and 305 for my squat), and if things go right, I should be repping those weights in 9 weeks.
Friday Feb.15
CGBP
45x10,5
95x5
135x3
165x3
195x3
155x8,8,7
CSR
45x10
70x10
90x10,10,6
70x10
DB laterals
7.5x50 DROP 5x50
Facepulls
35,40,45,40,35x20 10s rest
BB curls
55x4x10
Reverse curls
Notes: Good day.
Monday Feb.18
Deadlift
135x3,3,3,3
225x3,3,3,3
315x4
245x3,3,3
RDL
135x10,10
185x4
135x10
Ham curls
60x15
45x15,15,15
Ab pulldowns
60,70,80,90,70,70x15
Notes: Another good day.