After browsing the logs a bit, i haven’t really noticed many logs of people using the cube method, so i made one. I’ve used starting strength and 5/3/1 before switching over to the cube. I ran a 5 week trial of it last fall to feel out the volume and percentages. i recently finished my first full cycle and i just finished week one of cycle 2. I did a mock meet after the first cycle and i gained 55lbs on my total. I also gained about 10 lbs in the first 5 weeks.
Height - 5’11’
weight - 175
maxes
Squat- 385
bench - 225
deadlift - 450
3-24-14 MON
Heavy Deadlift
all weight is in pounds
Competetion Stance (conventional) - 5x2 @ 345
Block Pulls (2-3inch block) - 2x3 @ 365
Deficit Dead - 2x6 @ 325
lat pulls 4x12 @ 100
DB Shrugs 3x10 @ 85
Weighted Carry 4 rounds of 1 min walks carrying 120lb sandbag
pullups( done as 3 x amrap…i suck) - 9,6,5
**Side note- the first four weeks of my first cycle felt terrible and i could sometimes barely finish the training day i had planned. The first week of my second cycle i feel freaking unstoppable. Not that i’m moving huge weight or doing anything crazy, but i feel the best i ever have.
3-25-14 TUE
Rep Bench
Bench - 3x12 @ 150
Close Grip - 2x8 @ 160
Pause Bench approximately 1 inch from chest - 2x10,1x9 @ 140
Lat pulls - 4x12 @ 110,110,110,100
Front raises - 3x10 @ 20,15,15
Side raises - 3x10 @ 15
pullups- 8,4,3
snatch grip high pulls( kind of experimenting with these) 3x5@ 115
3-27-14 Thur
Explosive/speed/whatever Squat
Competetion Squat - 8x3 @ 240
front squat - 2x5 @ 210
*the first cycle i had a hard time keeping up with the weight of the front squats, and i ended up having to use knee wraps for my heavy sets, so for this cycle i decided to use a seperate max to calculate my front squats.
Pause squats - 3x8 @ 220
Farmers walk 3 rounds x 30 sec - 80lb DB’s
GHR - 10, 6,6
Pullups, 10
*Kind of felt like a little trashed after the main sets, so i whimped out on some of the accessory stuff. I’m trying to focus on really topping out the number of sets and reps on the main lifts.
3-28-14 FRI
Shoulder press
I’m going to try and apply 5/3/1 to my shoulder press day, i felt a lot more powerful when i trained shoulder press that way.
Standing Barbell Shoulder Press - 3x5 @ 90, 105, 120
bicep curl - 4x15 @ just the bar
Chest Flyes - 3x12 @ 30,30,25
Dips - 5x10 @ bw
pullups - 5,5,5,4,2
Snatch Grip Deads( just feeling them out) - 3x5 @ 135
med ball ab work - 2x20 ( never really do any direct ab training,thought i should incorporate some)
if any one has any questions about the program, my diet, or backround, feel free to ask.
3-31-14 MON
Speedy Deadlifts
Conventional Dead - 8x3 @ 280
Block pull - 2x5 @ 300
deficit dead - 3x8 @ 260
lat pulls - 4x12 @ 110
shrugs - 3x10 @ 80
sandbag carries - 4 rounds x 30 seconds
pullups - 9,6,4
4-1-14 TUE
Heavy Bench
Bench - 5x2 @ 175
Close Grip - 2x3 @ 185
Pause Bench - 3x6 @ 160
Slingshot Bench - 3x1 @ 220 and 1x6 @220
*First time incorporating the Slingshot and i really enjoy having the option to overload.
lat pulls - 4x12 @ 110
front raises - 3x10 @ 20, 20, 15
side raises - 3x10 @ 15, 12, 12
pullups - 9, 6, 6
snatch grip high pulls - 3x5 @ 115
4-3-14 THURS
Rep Squat
I’ve really been slacking on my eating, i didn’t do any meal prep for the week and i really felt lack luster today.
Skwaatz - 12,12,10 @ 255
Front Squat - 8,6, @ 225
Pause Squat - 2x10 @ 240
Farmers Walk - 3 x 30 second reconds @ 85 lb DB
GHR - 3x10 @ BW
Pullups - 10,9,6
I guess i should probably post what my goals are with this training.
Long term goals are to get up to 200lbs body weight and have an awesome total. The short term plan is to get up to 180/185 by the end of this training cycle, Squat 405, Bench 230 (anything over of 225 would be an improvement), and deadlift somewhere in the 480/500 area. I’m very confident that ill smash the squat. I have hopes for the bench, and i’m confident i can get my deadlift close to 500, but ideally over 500.
4-4-14 FRI
Shoulder press/body day
Shoulder press - 3x3 @ 100,115,125
Bicep Curl - 4x12 @ da squat bar( yep, I’m one of those guys.)
Dips - 5x5 @ 45lb plate
Chest Flyes - 3x12 @ 30 lb DB
Kroc rows- 1x20 @ 65
Clean and Jerk - 5x3 @ 135 ( just discovered i was able to these, so i did them for fun)
Med ball ab work - 3x20
4-7-14 MON
Rep Deadlifts
Conventional DL - 2x12 @ 300 and 1x12@ 315(the bar was loaded and i figured i’d just go for it rather than strip the weight)
block pulls - 2x8 @ 325
deficit deads - 3x12 @ 280
lat pulldowns - 4x12 @ 110
DB shrugs - 3x10 @ 80
Sandbag carries - 4x30 seconds
pullups - 8,5,3
my hands were so raw after the dealifting that all the accessory work was a bit of a struggle. Also, all deadlift sets were done beltless. I rarely use my belt.
4-8-14
Explosive Bench
Bench press - 8x3 @ 140
Close Grip - 3x5@150
Paused Bench - 3x8 @ 135
kept the rest between my accessories short because i wanted to get out of there and snag some free food
lat pull down - 4x12 @ 120,120, 110, 110
front shoulder raise - 3x10 @ 20
side raise - 3x10 @ 20, 15, 15 ( 15 is pretty easy, 20 is quite the struggle)
pullups - 5,3,2
4-10-14 THUR
Heavy Squat
Squats - 5x2 @ 295
Front Squats - 2x3 @ 255
Paused Squats - 2x6 @ 275
DB Farmer walk - 3x30 sec @ 85
GHR - 3x10
pullups - 10,7,6
4-11-14 FRI
Shoulder Press
Shoulder Press- 3x1 @ 105, 3x1 120, 3x1 135
Bicep Curls (EZ Curl bar, not sure what it weighs so the weights are just the plates i added) 4x15 @ 10, 12.5,15, 15
Chest Flyes - 30, 25, 25
Dips - 45 lbs @ 10, 10, 6
Kroc Rows - 1@ 20, 70
4-14-14 MON
HEAVY DEADLIFT
Deadlift - 3x2 @ 365
Block Pull - 2 x2 @ 390
Deficit Deads - 2x5 @ 345
Lat pulls - 4x15 @ 115,115,110,100
Shrugs - 3x10 @ 85
Farmers walk - 3x30 seconds @ 85
Pullups - 8,7,4
wellllll my internet has been down for awhile so i couldn’t really update this log. ill go ahead and dump all the backlogs into this one post.
4-15-14 TUE
REP BENCH
Bench - 3x8 @ 175
Close Grip - 2x3 @ 185
Pause Bench - 1x8,1x7 @ 160
Sligshot - 3x1 , 1x3 @ 220
lat pulls - 4x12 @115,115,110.110
front shoulder raises - 3x10 @ 20
side shoulder raises - 3x10 @ 20,20,15
pullups 9,7,4
snatch grip high pulls 3x5 @ 115
apparently all the stuff i meant to post got chopped. whoops.
4-17-14 THUR
EXP SQUAT
squat - 6x2 @ 255
front squat - 2x5 @ 225
paused squat - 3x6 @ 240
trap bar farmer walk - 3 rounds x 30 seconds @ 225
GHR - 3x12
pullups - 11,8,7
4-18-14
FRI
SHOULDER PRESS
shoulder press - 3x5 @ 90,105, 120
bicep curl w/ ezcurl bar - 4x15 @ 15lbs on each side
chesticle flys - 3x10 @ 30
dips - 10,10,7,7,6 @ BW+45lbs
kroc rows - 1x20 @ 75
cleans - 135x3 , 145x3, 155x2x3, 175x1, 185x1
4-21-14 MON
EXPLOSIVELY DEAD
dead lift - 6x2 @ 300
block pull - 2x5 @ 325
deficit dead - 3x6 @ 280
lat pulls - 3x12 @ 115
DB shrugs - 3x10 @ 90
skipped farmers walk due to a wonky wrist
pullups - 9,6,5
4-22-14 TUE
HVY BENCH
bench press - 3x2 @ 185
close grip - 2x2 @ 195
paused bench - 2x6 @ 175
slingshot - 2x3 &1x2 @ 230
lat pulls - 4x12 @ 115
side/front raises - 3x10 @ 20
neutral grip db bench - 3x10 @ 45
4-24-14 THUR
REP SQUAT
squat - 1x6,1x5, 1x6 with belt @ 290
front squat - 2x3 @ 255
pause squat - 2x6 @ 275
GHR - 3x12
pullups 10,8,6