View Full Version : J-Dawg & naturalguy: Powerlifting and Gainz
3.15.13
Bench Day - Explosive (Week 6)
Floor Press w/ Fat Gripz @ 65% x 6 sets x 2 reps
Warmups - bamboo bar for 2 sets x 20 to warm up the shoulders
Bar x 12
95 x 8
135 x 5
165 x 2
Work Sets - fast (paused at bottom, explode up)
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
205 x 2
Bamboo Press w/ 50lb per side - 3 sets x 15
50lb per side x 15
50lb per side x 15
50lb per side x 15
Pulldowns/Pullups
x 15
x 12
x 10 (pullups)
Underhand Grip Incline Press
65lb x 10
85lb x 10
105lb x 10
Getting down the form - feel it in the tri's and upper pecs.
Band Pressdown
4 sets x 25
Tate Presses - triceps
25s x 12
35s x 10
40s x 10
45s x 10
naturalguy
03-15-13, 5:27 pm
Bench Day - Explosive (Week 6) at the U with J-Dawg
Floor Press w/ Fat Gripz @ 65% x 6 sets x 2 reps
165 x 2
Work Sets - fast (paused at bottom, explode up)
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
Bamboo Press w/ 50lb per side - 3 sets x 15
50lb per side x 15
50lb per side x 15
50lb per side x 15
Pulldowns/Pullups
x 15
x 12
x 10 (pullups)
Underhand Grip Incline Press
65lb x 10
85lb x 10
105lb x 10
Getting down the form - feel it in the tri's and upper pecs.
Band Pressdown
4 sets x 25
Tate Presses - triceps
25s x 12
35s x 10
40s x 10
45s x 10
naturalguy
03-18-13, 8:43 am
Sunday squats at Skiba's
Explosive squats with tendo unit.
Skiba has a tendo unit which measures your bar speed, the idea is to beat your previous speed. Each set I went up util the last 2 sets where I stayed the same. This is what it looks like, it attaches with a cable to the bar:
http://i145.photobucket.com/albums/r217/er1994/Arnold2013/IMG_20130317_112459_548_zpsdec34487.jpg
Squats:
270 x 2
270 x 2
270 x 2
270 x 2
270 x 2
270 x 2
Back attack:
3 x 10
Reverse hypers:
3 x 12
Abs
Sunday squats at Skiba's
Explosive squats with tendo unit.
Skiba has a tendo unit which measures your bar speed, the idea is to beat your previous speed. Each set I went up util the last 2 sets where I stayed the same. This is what it looks like, it attaches with a cable to the bar:
http://i145.photobucket.com/albums/r217/er1994/Arnold2013/IMG_20130317_112459_548_zpsdec34487.jpg
This instantly came to mind:
http://www.youtube.com/watch?v=V6K3IvJzJRg
This instantly came to mind:
http://www.youtube.com/watch?v=V6K3IvJzJRg
Brilliant. That's exactly what i thought when i saw this.
Hi-Tech training going on in an old school gym!
naturalguy
03-18-13, 12:04 pm
This instantly came to mind:
http://www.youtube.com/watch?v=V6K3IvJzJRg
Brilliant. That's exactly what i thought when i saw this.
Hi-Tech training going on in an old school gym!
That is the cool thing about Skiba, he's old school but not afraid to try new things and take advantage of technology when he feels it will help
Freakshowelite
03-18-13, 1:34 pm
Sunday squats at Skiba's
Explosive squats with tendo unit.
Skiba has a tendo unit which measures your bar speed, the idea is to beat your previous speed. Each set I went up util the last 2 sets where I stayed the same. This is what it looks like, it attaches with a cable to the bar:
http://i145.photobucket.com/albums/r217/er1994/Arnold2013/IMG_20130317_112459_548_zpsdec34487.jpg
Squats:
270 x 2
270 x 2
270 x 2
270 x 2
270 x 2
270 x 2
Back attack:
3 x 10
Reverse hypers:
3 x 12
Abs
thats pretty cool, what have you found while using it
naturalguy
03-18-13, 1:37 pm
thats pretty cool, what have you found while using it
It was very helpful as I could see when the numbers went up or stayed the same. Luckily they didn't go down but Skiba said if the numbers start to go down (meaning you are going slower) that is a good indication to call it a day with that exercise. It makes you more aware of your speed and each set I tried to beat the number.
3.18.13
Week 6 Cube - Squats (Reps)
Squat @ 80% - 6 reps x 1 set
Warmups
Bar x 15
Bar x 15
135 x 8
135 x 8
225 x 5
275 x 5
315 x 3
Work Set
335 x 6
Good Mornings (wide stance) - 3 sets x 8 reps
155 x 8
165 x 8
175 x 8
Lunges - 3 sets x 15 reps
35lb DBs x 15
35lb DBs x 15
35lb DBs x 15
Olympic Squat - 50 reps
135 x 40
Was supposed to get 50 but at rep 15 I was dying, lol. I kept banging them out until my quads gave out. Definitely need more endurance. Also my lower back was giving out b/c I hit good mornings first and didn't use a belt for this rep set.
Abs - 60 reps
Decline Crunches - 60 reps total
Bike - 2 miles
Big Wides
03-18-13, 3:12 pm
Bike - 2 miles
I am Lance Armstrong....I am Lance Armstrong.....
I am Lance Armstrong....I am Lance Armstrong.....
LOL.
3.18.13
Cube Method Week 7 - Bodybuilding Day
DB Rear Laterals
6 sets x 10-12
DB Side Laterals
6 sets x 10-12
Fat Gripz Standing Shoulder Press - 3 sets x 8-10
Warmups
Bar x 10
75lb x 10
95lb x 10
115lb x 8
135lb x 6
135lb x 6
95lb x 10
Having right shoulder pain so I up hit my reps until I get a sharp pain. I don't push beyond that kind of pain.
Bamboo Bar Press- 2 sets x 15
50lb/side x 15
50lb/side x 15
DB Bicep Curls w/ Fat Gripz 4 sets x 12-15 (little rest in between)
25s x 15
25s x 15
25s x 12
25s x 12 into 20s x 8
Rope Wrist Curls
4 sets
Scapular Retractions
3 sets x 12
Tricep Band Presses
100 reps
All the FatGripz work is going to make you PHAT!
naturalguy
03-18-13, 4:49 pm
Antoine says "The pump cures all" so today we chased the pump at the U w/J-Dawg
We went with a fast pace, only enough rest for the other to do his set so it was a quick, yet very effective workout
Bent lateral raises:
5 x 8-15
Standing lateral raises:
5 x 8-12
Standing military presses w/fat gripz:
5 x 6-10
Bamboo bar bench press:
2 x 15
Standing dumbell curls w/fat gripz:
4 x 10-15 then last set was a drop set of 20 running down the rack
Lastly was a circuit of tricep band extensions, scapular retractions and wrist roller
We had a fantastic pump feelsgoodman.jpeg
Mr. Dead
03-18-13, 5:03 pm
http://areyoufuckingcoding.me/img/meme-notbad-1.jpg
naturalguy
03-18-13, 5:11 pm
All the FatGripz work is going to make you PHAT!
I'll take Phat forearms and Phat biceps any day
Aggression
03-18-13, 5:42 pm
Dare I say that your latest squat workout was the last one with your current belt?!? And thinking ahead, next wave is our 'heavy' singles in the Cube. The stars may be aligning. Maybe our belts will come in in just enough time to break it out for our heavy squat/dead days on teh Cube's week 9 and 10 ....
I'll take Phat forearms and Phat biceps any day
Yeah buddy!
naturalguy
03-19-13, 8:01 am
Dare I say that your latest squat workout was the last one with your current belt?!? And thinking ahead, next wave is our 'heavy' singles in the Cube. The stars may be aligning. Maybe our belts will come in in just enough time to break it out for our heavy squat/dead days on teh Cube's week 9 and 10 ....
Let's hope
smoothballer
03-19-13, 8:47 am
Dare I say that your latest squat workout was the last one with your current belt?!? And thinking ahead, next wave is our 'heavy' singles in the Cube. The stars may be aligning. Maybe our belts will come in in just enough time to break it out for our heavy squat/dead days on teh Cube's week 9 and 10 ....
Let's hope
What kind of belts did you guys go with? Been eyeing a lever belt but don't have many complaints about my APT buckle belt.
naturalguy
03-19-13, 9:04 am
What kind of belts did you guys go with? Been eyeing a lever belt but don't have many complaints about my APT buckle belt.
I have an Inzer forever 13mm lever that I like a lot however I wanted a single prong belt also. Aggression and I both ordered Bob's belts. I got a 10 mm single prong "deadlift" belt, it's tapered in the front so it doesn't dig into your ribs as much. I'll probably use both of them.
The lever belts are great and easy to get on/off. The only drawback is if your waist size fluctuates and you need to adjust it (you have to do it with a screwdriver). Getting ready for this last meet my waist kept changing and I was in between the settings on my lever so it didn't great.
smoothballer
03-19-13, 9:49 am
I have an Inzer forever 13mm lever that I like a lot however I wanted a single prong belt also. Aggression and I both ordered Bob's belts. I got a 10 mm single prong "deadlift" belt, it's tapered in the front so it doesn't dig into your ribs as much. I'll probably use both of them.
The lever belts are great and easy to get on/off. The only drawback is if your waist size fluctuates and you need to adjust it (you have to do it with a screwdriver). Getting ready for this last meet my waist kept changing and I was in between the settings on my lever so it didn't great.
I feel ya on the belt digging into you on deads. I have a nasty bruise from last week's deficit deads followed by snatch grip deads. I don't have any plans in place to replace my single prong but am always looking. The deadlift belt sounds like an awesome purchase though.
So much I want to buy haha. Probably next will be some longer wrist wraps. Not sure I am getting much out of the one's I have (Inzer Z's)
http://www.youtube.com/watch?v=LpLmYf9z1ZA
Altered Beast
03-19-13, 12:28 pm
I feel ya on the belt digging into you on deads. I have a nasty bruise from last week's deficit deads followed by snatch grip deads. I don't have any plans in place to replace my single prong but am always looking. The deadlift belt sounds like an awesome purchase though.
So much I want to buy haha. Probably next will be some longer wrist wraps. Not sure I am getting much out of the one's I have (Inzer Z's)
Keep the belt low and your back but put the front buckle area higher up on your stomach and get it TIGHT! I just implemented this yesterday and it works very well. I;m short waisted with big hips and it seems to do the trick.
Hope that helps!
smoothballer
03-19-13, 1:11 pm
Saw that video last night. Got some good tips on foot placement from it since I am redesigning mine right now.
3.20.13
Cube Method - Week 7 Deadlifts 90%, 92.5%, 95%
Deficit Deads -No Belt on all sets
Bar x 10
135 x 5
135 x 5
225 x 3
275 x 2
315 x 1
365 x 1
405 x 1
455 x 1
Work Sets
475 x 1
485 x 1
505 x 1 beltless deficit PR
All sets no belt and stood on plates. Felt good - no issues off the floor and lifts felt smooth.
Glute Ham Raises
4 sets x 10
Barbell Rows
135 x 10
185 x 10
235 x 8
235 x 8
Good session. Felt crappy going in but did a serving of Rage + Project Stak and I felt awesome. Strength has been going up on most lifts.
http://www.youtube.com/watch?v=jBv5MDhLwj4
Phil800101
03-20-13, 3:59 pm
Congrats on the PR J! Looking strong.
Congrats on the PR, Love all the deadlift work. Keep on killing it brother.
GSant434
03-20-13, 4:32 pm
3.20.13
Cube Method - Week 7 Deadlifts 90%, 92.5%, 95%
Deficit Deads -No Belt on all sets
Work Sets
475 x 1
485 x 1
505 x 1 beltless deficit PR
All sets no belt and stood on plates. Felt good - no issues off the floor and lifts felt smooth.
Too strong and too much weight without a belt...doesn't count lol. Kidding aside, strong work J!
Altered Beast
03-20-13, 4:49 pm
Nice work J!
I may have missed it, but no more Omega?
naturalguy
03-20-13, 4:57 pm
We did this yesterday.............and everyone knows how much I LOVE that thing
http://i145.photobucket.com/albums/r217/er1994/Arnold2013/IMG_20130319_142128_zps678e51b5.jpg
Then today's workout w/J-Dawg at the U
Deficit deadlifts:
135 x 6
225 x 4
275 x 1
315 x 1
365 x 1
405 x 1
455 x 1
475 x 1
485 x 1
505 x 1 (this is Aggression's max for regular deadlifts)
Glute Ham Raises:
4 x 8-10
Lower back was shot
http://i145.photobucket.com/albums/r217/er1994/Arnold2013/IMG_20130320_145306_369_zps3ff71394.jpg
http://i145.photobucket.com/albums/r217/er1994/Arnold2013/IMG_20130320_145208_550_zpsae96f6c5.jpg
Congrats on the PR J! Looking strong.
Thanks Phil! Weights felt good today. Really want a big deadlift number at the next week.
Congrats on the PR, Love all the deadlift work. Keep on killing it brother.
Thanks saeger! Trying to train beltless until I can't handle the weight with proper form. Gotta keep killing it!
Too strong and too much weight without a belt...doesn't count lol. Kidding aside, strong work J!
Thanks G! I'm really focused on taking my deadlift to the next level. I feel this lift has the most potential for big gains at the moment.
Daaaaaaaaaaaaaamn J!
Yeah buddy!
Nice work J!
I may have missed it, but no more Omega?
Thanks AB!
Omega is currently out of stock, not discontinued. I believe we're waiting on a few of the materials to pass lab testing before we can produce it.
A little Aggression bashin?
Strong deads J!
naturalguy
03-20-13, 8:02 pm
A little Aggression bashin?
Strong deads J!
Nah, just trying to get him fired up
Nah, just trying to get him fired up
I figured, nothing wrong with some friendly competition! Hahaha!
Strong deads J!
Thanks GUNS!
Now I've got to get my other lifts up--squat and bench. Watching your latest squat vid has me motivated for a bigger squat!
Nah, just trying to get him fired up
We'll be prowling in your absence today. How do you always miss prowler day???
Altered Beast
03-21-13, 9:07 am
I love a little smack talk! That will probably drive Agg nuts! LOL!
It's fun to see the madman on the mich doin work! =)
Thanks GUNS!
Now I've got to get my other lifts up--squat and bench. Watching your latest squat vid has me motivated for a bigger squat!
And thank you, it's a full motivational circle here!
I love a little smack talk! That will probably drive Agg nuts! LOL!
It's fun to see the madman on the mich doin work! =)
A little smack talk is good!
And too bad NG wasn't here today. We smoked the prowler in his absence (he usually holds us back).
And thank you, it's a full motivational circle here!
We feed off of each others successes!
3.21.13
Conditioning Day @ the UN HQ w/ Aggression
Prowler Sprints
40 yards x 10 sets with minimal rest
That bench 101 video you posted was very helpful for me. I have been benching with my elbows too far out.
naturalguy
03-22-13, 8:24 am
We'll be prowling in your absence today. How do you always miss prowler day???
Just coincidence :)
3.21.13
Conditioning Day @ the UN HQ w/ Aggression
Prowler Sprints
40 yards x 10 sets with minimal rest
I have some of this planned for our fun Strongman day tomorrow :). It is spring so it is going to be 46 out! (maybe not at 0800 lol).
How are you guys enjoying the cube thus far? I need to come visit Shukin and hit a workout w/ you guys one of these days.
3.21.13
Conditioning Day @ the UN HQ w/ Aggression
Prowler Sprints
40 yards x 10 sets with minimal rest
I can't wait until it stays warm enough out to get our Prowler outside. We used to use it in the gym at the YMCA, but kids activities have taken over the gym and running kids over is frowned upon.
That bench 101 video you posted was very helpful for me. I have been benching with my elbows too far out.
Jay--I'm glad you found it helpful too! Even though I know I'm supposed to keep my elbows in, I never quite felt comfortable with it. After really studying the video, I was able to finally get the hang of it during my bench session today! Felt good!
Just coincidence :)
It always is :)
I have some of this planned for our fun Strongman day tomorrow :). It is spring so it is going to be 46 out! (maybe not at 0800 lol).
How are you guys enjoying the cube thus far? I need to come visit Shukin and hit a workout w/ you guys one of these days.
Nice! The prowler is tremendous for strength and conditioning.
So far, the Cube has been fantastic. 7 weeks in and I feel that my strength is coming up and my recovery is better than ever. Not feeling run down all the time is a good feeling, lol.
I can't wait until it stays warm enough out to get our Prowler outside. We used to use it in the gym at the YMCA, but kids activities have taken over the gym and running kids over is frowned upon.
Haha, running over kids is never a good thing. Have fun with the prowler when the weather is warm again! I'm attempting to hit it up about 1-2x per week at the moment.
3.22.13
Bench Day - Explosive (Week 7)
Bench Press - Explosive
Warmups
Bar x 12
95 x 8
135 x 6
185 x 5
Work Sets - fast (paused at bottom, explode up)
205 x 2 (w/ fat gripz)
205 x 2 (w/ fat gripz)
205 x 2 (w/ fat gripz)
205 x 2
225 x 2
On a good note--shoulder is feeling better! Just in time for the heavier weights that are due up.
Bamboo Presses5
25lb per side x 20
50lb per side x 15
75lb per side x 3 -- was laughing too hard from how awkward this was. The bar was moving all over the place. Weights hitting the floor. I'm laughing. Eric is laughing. Not safe, lol.
50lb per size x 15
Pullups
4 sets x 8
Incline Tricep DB Press
15s x 12
25s x 10
35s x 10
35s x 10
Band Pressdown
4 sets x 25
Rotator Cuff Work
3 sets
naturalguy
03-22-13, 4:53 pm
Benchapalooza at the U w/J-Dawg
Explosive bench:
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
Minimal rest between sets, first two sets with fat gripz
Bamboo bar:
3 x 3-20
Why 3 reps? we tried heavy weight and I couldn't control the bar for more than 3 reps
Chins:
4 x 6
Incline tricep dumbell extensions:
4 x 10
Band tricep extensions:
4 x 25
rotator cuff work
Aggression
03-22-13, 4:56 pm
I can't wait until it stays warm enough out to get our Prowler outside. We used to use it in the gym at the YMCA, but kids activities have taken over the gym and running kids over is frowned upon.
Temperature shouldn't dictate whether or not you prowl. The colder it is outside, the higher your testosterone levels get from prowling. #science #TheMoreYouKnow
Temperature shouldn't dictate whether or not you prowl. The colder it is outside, the higher your testosterone levels get from prowling. #science #TheMoreYouKnow
Training in all types of conditions is key!
naturalguy
03-25-13, 8:59 am
Sunday squats at Skiba's
It was supposed to be reps but I was feeling good and decided to go heavy. The guys were doing parallel box squats with a buffalo bar (bigger bar, slightly bent, weighs 60 lbs)
after warm ups:
205 x 2
245 x 2
295 x 2
335 x 2
385 x 2
425 x 2
475 x 1 PR
485 x 1 PR
Power squat machine:
3 x 20
West side assisted glute ham raise:
3 x 8
Abs
Phil800101
03-25-13, 11:47 am
Strong squatting, congrats on the PRs!
smoothballer
03-25-13, 3:21 pm
Some big numbers NG
naturalguy
03-25-13, 4:22 pm
Shoulders & bi's at the U w/J-Dawg
Rear lateral raises facing incline bench:
5 x 6-15
Seated side laterals:
5 x 6-12
Standing barbell presses w/fat gripz:
5 x 8-10
Standing alternate bicep curls w/fat gripz:
5 x 6-12 (the last two sets were drop sets)
Tricep band work & scapular retractions
naturalguy
03-25-13, 4:22 pm
Strong squatting, congrats on the PRs!
Some big numbers NG
I am committed to bringing my squat up. I want a 500 lb squat in a meet
naturalguy
03-28-13, 4:54 pm
Yesterday was supposed to be deads, my lower back has been bothering me since last week. I warmed up and it felt real tight so I decided not to push it and I did an upper back workout at my local Globo gym.
Today we benched, we usually bench on Fridays but J-Dawg has a change in schedule so we roll with the punches. We decided to do our heavy day today.
After warm ups:
225 x 2
260 x 1
295 x 1
300 x 1
310 x 1 (was supposed to stop here according to the program but felt good)
325 x 1
All felt super light except 325
Dumbell presses:
2 x 12
Tricep band extensions:
4 x 25
Tate presses:
4 x 10
Abs & rotator cuff
Its always nice when the weight feels light! Progress!
naturalguy
03-29-13, 8:35 am
Its always nice when the weight feels light! Progress!
Yeah man, that is a great feeling
Aggression
03-29-13, 8:50 am
never stop short just because a piece of paper tells you to.
JUGGERNAUT
03-29-13, 8:52 am
never stop short just because a piece of paper tells you to.
Especially if it's written upon toilet paper
naturalguy
03-29-13, 10:07 am
never stop short just because a piece of paper tells you to.
Good advice. Thanks for the push yesterday
NIce work, I like the cube as a good guide but I have been doing more sets and pushing the weights as well.
naturalguy
03-29-13, 10:29 am
NIce work, I like the cube as a good guide but I have been doing more sets and pushing the weights as well.
That's the way to do it, use these programs as a guide while at the same time adapt and apply things that you have learned that work for you
Big Wides
03-29-13, 11:09 am
Might have to give this Cube thing a try once I'm done with what I'm doing now......the results are speaking for themselves
Freakshowelite
03-29-13, 2:20 pm
so cube to help with your cube
http://youtu.be/PxSjshIBNh4
Slowly working my way through this thread. Heard a lot about the cube method. Great to your progress on this guys.
Altered Beast
03-29-13, 3:30 pm
never stop short just because a piece of paper tells you to.
That's damn right!
Especially if it's written upon toilet paper
LOL! You're too much!
so cube to help with your cube
http://youtu.be/PxSjshIBNh4
Marshall, this song reminds of one of Brandon Lily's videos back when he was with Westside. They were all performing board work in their shirts working from 700-900+ depending on the lifter! I miss his and AJ Robert's Westside videos.
Good stuff and playful pun!
naturalguy
03-29-13, 4:11 pm
so cube to help with your cube
http://youtu.be/PxSjshIBNh4
Good tune
naturalguy
04-01-13, 11:23 am
Sunday squats at Skiba's
This week we used the safety squat bar which is easier on the shoulders. It feels much different to squat with as it pushes you forward a bit, the bar also weighs 90 lbs.
http://i145.photobucket.com/albums/r217/er1994/Arnold2013/IMG_20130331_112004_302_zps6eeaf263.jpg
Squats:
180 x 5
230 x 5
270 x 3
320 x 3
360 x 3
360 x 3
360 x 3
360 x 3
360 x 3
Power squat machine:
3 x 20
Assisted glute/ham raise:
4 x 8-12
Abs
Conditioning: battling ropes
naturalguy
04-01-13, 12:35 pm
Got a new belt, repping the good ole USA:
http://i145.photobucket.com/albums/r217/er1994/Arnold2013/IMG_20130401_121707_zps4b563a2f.jpg
Altered Beast
04-01-13, 1:26 pm
Got a new belt, repping the good ole USA:
http://i145.photobucket.com/albums/r217/er1994/Arnold2013/IMG_20130401_121707_zps4b563a2f.jpg
Sweet belt!
Did you happen to spray that SSB down for bugs and staff infection? =)
naturalguy
04-01-13, 2:01 pm
Sweet belt!
Did you happen to spray that SSB down for bugs and staff infection? =)
Wut?
naturalguy
04-01-13, 5:41 pm
Shoulders & bi's at the U w/J-Dawg
Standing side laterals:
5 x 10-15
Rear laterals facing incline bench:
5 x 10-12
Standing military presses w/fat gripz:
5 x 8-10
Dumbell curls w/fat gripz:
4 x 8-15
1 dropset running down the rack w/4 drops (no idea how many total reps I did) crazy pump
Tricep band extensions:
4 x 25
Gotta catch up on my workouts in here but overall squats and deads are coming along at a decent pace while my bench progression has slowed due to some shoulder issues. I'm working hard on strengthening the right shoulder with a lot of band work and avoiding any front presses and heavy singles until it's healed. Increasing conditioning work as well. Week 10 of the CUBE coming up!
Aggression
04-04-13, 4:54 pm
You forgot to post about our prowling session today.
You forgot to post about our prowling session today.
I want to forget about it already, lol.
But here is what I managed to hit...
Prowler on very unforgiving New Brunswick asphalt
80 yards
80 yards
80 yards
160 yards - done after this. Took me a good 10+ mins to catch my breath and get my heart rate back to normal. Gut check to step up my conditioning game.
How are you guys liking the Cube thus far?
How are you guys liking the Cube thus far?
So far, I'm really like it!
It's really helped me increase my conditioning, endurance and my form. I feel like I'm not overly taxing my system trying to always hit 90%+ lifts. It's building up my strength via hitting my muscles in a smarter manner.
4.5.13
Chest/Back/Tri's
Not completely on the CUBE for this workout due to my shoulder issue but hammered away at a bunch of sets/reps with moderate weight.
Lots of band work to warmup.
Flat Bench
Warmups
135 x 10
135 x 10
185 x 5
185 x 5
185 x 5
185 x 5
Close Grip Bench w/ Fat Gripz
135 x 8
135 x 8
185 x 5
185 x 5
185 x 5
Barbell Rows
135 x 12
185 x 10
205 x 10
205 x 10
Tate Presses
20s x 10
30s x 10
40s x 10
45x x 10
Tricep Band Press
100 reps over 4 sets
4.7.09
Week 9 - Squats Explosive
Squats
Warmups
135 x 5
135 x 5
225 x 5
275 x 3
295 x 2
315 x 2
315 x 2
315 x 2
315 x 2
Good Mornings
135 x 8
185 x 8
205 x 8
Leg Press
3 sets x 20 (5pps)
Lunges
2 sets x 20 (2- 45lb DBs)
Glute Machine Kickbacks
3 sets x 12
Week 10 - Testing out maxes this week for deads and squats (not bench due to shoulder injury)
Deads will be up tomorrow... 4/10
Aggression
04-09-13, 4:18 pm
The CUBE ... it works.
The CUBE ... it works.
Your 480 squat was testament to that today. Now I gotta follow up a PR in deads tomorrow...
JUGGERNAUT
04-09-13, 4:22 pm
The CUBE ... it works.
Was witness to this... props!
Altered Beast
04-10-13, 8:51 am
The CUBE ... it works.
I can 110% agree and prove it's effectiveness.
Altered Beast
04-10-13, 9:01 am
NG and J,
I haven't been able to find Animal Logo patches anywhere! Wanted to put a few on my singlet =\
NG and J,
I haven't been able to find Animal Logo patches anywhere! Wanted to put a few on my singlet =\
AB--PM your mailing addy. I'll take care of it for you!
Was witness to this... props!
x2--A has stepped up his game big time. Major props and I see 500 in the very near future for him.
I can 110% agree and prove it's effectiveness.
I agree too! It's helping to bring up some weaknesses of mine. Looking forward to testing out my max on deads today.
Cube has been a savior for our gym. Glad you guys are having success as well. Brandon is a good guy and has put together a great philosophy.
Cube has been a savior for our gym. Glad you guys are having success as well. Brandon is a good guy and has put together a great philosophy.
Agree 100%. The training method has helped me improve some of my weaknesses tremendously. It definitely fits in with my goals. Glad to hear it's working well for you guys too.
4.10.13
Cube - Week 10 - Deadlifts
Tested out my deadlift max today.
Deads
Warmups - light leg curls, bands, stretching
Bar x 10
135 x 5
135 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
455 x 1
495 x 1 Opener
540 x 1 2nd Attempt (PR)
565 x fail - only moved a few inches off of the floor. I can see that my weakness in the lift is my hamstrings. Soon...
565 attempt
http://i157.photobucket.com/albums/t74/J-Dawg007/Picture011_zps8587500f.jpg
Finished the workout with a few hamstring exercises (didn't go too crazy b/c I was beat and have to attempt 1RM squats this weekend)
Romanian Deads
135 x 10
135 x 10
Leg Curls
25 reps
25 reps
BB Hip Thrust
1 set x 10
Congrats J! While NG is out goofing off, your setting PR's! Lol! Thats a great pic! You should lift in the cage next year in the pro vs bro's!
Congrats J! While NG is out goofing off, your setting PR's! Lol! Thats a great pic! You should lift in the cage next year in the pro vs bro's!
Thanks GUNS! Though I did hear NG may have hit a bench PR in Germany--we'll find out soon! It would be fun to lift in the Pros vs. Bros. If they need me, I'll be there!
Mr. Dead
04-11-13, 11:50 am
19 days, and counting... Just sayin'...
19 days, and counting... Just sayin'...
Very important countdown...
4.11.13
Bench Day
Still rehabbing my shoulder so I'm not exactly following a specific CUBE bench day. Worked with weights that didn't set the shoulder pain off or irritate the injury.
Bands-lots of band stretching to draw blood into the rotator cuff region.
Bench Press
Warmups
135 x 8
185 x 5
225 x 2
Stopped there b/c my shoulder pain was starting to set in. My form has improved for PL so I can't wait until my shoulder heals so that I can lift heavy again with proper PL bench form!
DB Press
35s x 20
50s x 15
70s x 10
70s x 10
Close Grip Bench
135 x 8
135 x 8
135 x 8
155 x 5
155 x 5
155 x 5
Tate Presses
20s x 15
30s x 10
40s x 10
50s x 10
Thanks GUNS! Though I did hear NG may have hit a bench PR in Germany--we'll find out soon! It would be fun to lift in the Pros vs. Bros. If they need me, I'll be there!I think the weights are lighter over there!
Way to take care of that shoulder and shut it down early! Marathon!
tomysaw
04-12-13, 12:24 pm
4.11.13
Bench Day
Still rehabbing my shoulder so I'm not exactly following a specific CUBE bench day. Worked with weights that didn't set the shoulder pain off or irritate the injury.
Bands-lots of band stretching to draw blood into the rotator cuff region.
Bench Press
Warmups
135 x 8
185 x 5
225 x 2
Stopped there b/c my shoulder pain was starting to set in. My form has improved for PL so I can't wait until my shoulder heals so that I can lift heavy again with proper PL bench form!
DB Press
35s x 20
50s x 15
70s x 10
70s x 10
Close Grip Bench
135 x 8
135 x 8
135 x 8
155 x 5
155 x 5
155 x 5
Tate Presses
20s x 15
30s x 10
40s x 10
50s x 10
The cube method is some intense stuff J and NG. It's lookin good in here guys! Hope the shoulder fixes up good!
Appollonian
04-12-13, 1:18 pm
Training is looking good J, that pic is awesome.
I had a shoulder dislocation that turned into a chronic pain that lingered for years. Smart move listening to your body, it'll pay off in the long run.
I think the weights are lighter over there!
Way to take care of that shoulder and shut it down early! Marathon!
haha Jimmy nice man...
I think the weights are lighter over there!
Way to take care of that shoulder and shut it down early! Marathon!
Agreed--The weights must be a lot lighter in Germany (or NG can't covert KG to LB properly, lol).
Yeah, I've been training chest to just get a pump with lighter weights. But I should have it checked out to see what the exact issue is!
The cube method is some intense stuff J and NG. It's lookin good in here guys! Hope the shoulder fixes up good!
The CUBE is great. Hit 2 PRs already and feeling better than I have in years!
Training is looking good J, that pic is awesome.
I had a shoulder dislocation that turned into a chronic pain that lingered for years. Smart move listening to your body, it'll pay off in the long run.
Thanks A!
Yeah I should have the shoulder checked out to see what the exact issue is. But I'm training lightly to avoid any further damage.
4.14.13
Squats - Cube Method Week 10 - tested out maxes
Went in feeling beat up and sore from doing a lot of yard work outside the day before but fueled up big the night before and morning of.
Squats
Bar x 10
Bar x 10
Bar x 10
135 x 5
135 x 5
225 x 5
275 x 3
315 x 2
335 x 1
365 x 1
385 x 1
405 x 1
425 x 1
445 x 1 (big PR!)
455 x fail - was pretty shot at this point but went for it anyway!
Leg Extensions
4 sets x 15
Leg Curls
4 sets x 15
Calf Raises
8 sets x 12-15
Altered Beast
04-15-13, 12:25 pm
Pr baby!!!!!!!!
Congrats on the PR Big Fella!
Pr baby!!!!!!!!
Congrats on the PR Big Fella!
Thanks guys! Felt good to hit 2 PRs last week! The squat PR shocked me b/c I had struggled with anything around 415 or so for quite some time now. I was surprised when the 425 went up pretty easily and then the 445 came up pretty good too!
Solid work in here bro. Way to knock out them PR's.
4.15.13
Conditioning Day at the UN HQ w/ Aggression.
Prowler Sprints
80 yards x 6 trips
Band Stretching - 15min
Solid work in here bro. Way to knock out them PR's.
Thanks man, appreciate that!
Mr. Dead
04-16-13, 3:22 pm
Lookin' good in here, J...!!! BTW... 14 days, until the Great Rustling... Just sayin'... *LOL*
Lookin' good in here, J...!!! BTW... 14 days, until the Great Rustling... Just sayin'... *LOL*
Thanks MD! That's the most anticipated day of the year, LOL.
4.16.12
CUBE Misc Day
Band Stretching - 5 min + in between sets
--overhead
--rear
--front
Side Laterals
4 sets x 12
DB Press
4 sets x 12
Tricep Band Press
100 reps over 4 sets
Rolling Tricep Press
5 sets x 10
Fat Gripz DB Curls
5 sets x 12
Band Curls
2 sets x 20
After 10 weeks on the CUBE, I'm happy to say that I was able to hit a few PRs. The plan is legit and worked really well to help bring up some of my weaknesses. I plan to continue to run it and work on weaknesses in order to consistently bring up my lifts.
Deadlift -- 540 (had some more in the tank but made a big jump to 565 and got it about 4-5inches off the floor but hamstrings stalled out on me)
Squat -- 445 (very happy with this b/c I had been stuck around 415 for quite some time and felt that I regressed on squats last year--the extra rep work and form work helped me get more out of my squat)
Bench -- TBD (haven't been able to hit this heavy at all due to right shoulder pain so I'm just rehabbing and waiting to hit this lift heavy again!)
All in all, I highly recommend the CUBE Method to anyone looking to improve strength and get better at powerlifting.
Great to hear, congrats on the progress!
Altered Beast
04-17-13, 9:01 am
Nice work! CUBE = Ultimate badassness.
Great to hear, congrats on the progress!
Thanks GUNS! Finally hitting a good groove with deads and squats! And in due time, the bench will be up too!
Nice work! CUBE = Ultimate badassness.
Thanks AB. The CUBE is awesome!
shortstack
04-17-13, 1:17 pm
Nice progress J. I may take a look at the Cube method after this next meet.
Keep it up brother.
naturalguy
04-17-13, 2:46 pm
I hit a bench PR while in Germany - 160 kg (353 lbs) for two reps, my previous max was 340:
http://www.youtube.com/watch?v=pS7ouSU2CbQ
Congrats on the PR, Great vid
Altered Beast
04-17-13, 3:05 pm
AAAAAAAAAAAAAAAAAAAAH! Deutschland!!!
Before my fiancee and I have kids, we are going to find my family in Geisecke! My grandfather was from there and was forced to fly in the Luftwaffe for the Nazi's and he fortunately got the hell out of there and met his brother in NYC before moving to Houston!
Can you imagine? An army of guys with guns in your face saying if you don't fly for us we will kill you?
*It will be my first trip to Europe!
**NICE PR by the way =)
Mr. Dead
04-17-13, 5:22 pm
Thanks MD! That's the most anticipated day of the year, LOL.
I may have to hand deleiver a "special" B-Day present to him at the Olympia... *LOL*
Altered Beast
04-18-13, 4:11 pm
J! Any word on Project Stak?
Mr. Dead
04-29-13, 11:07 am
Tomorrow, will be a very fun day... Just sayin'... *LOL*
J! Any word on Project Stak?
We are getting close! Looks like all of the final feedback is just about in.
Tomorrow, will be a very fun day... Just sayin'... *LOL*
An epic day it will be, lol.
We are getting close! Looks like all of the final feedback is just about in.
An epic day it will be, lol.
http://suptg.thisisnotatrueending.com/archive/3676516/images/1234336357022.jpg
Mr. Dead
04-30-13, 10:52 am
Just for you:
http://forum.bodybuilding.com/showthread.php?t=107536691&p=1064031251#post1064031251
*LOL*
Mr. Dead
04-30-13, 2:55 pm
Just for you:
http://forum.bodybuilding.com/showthread.php?t=107536691&p=1064031251#post1064031251
*LOL*
Oh... And...
http://assets.diylol.com/hfs/db0/cf4/a23/resized/evil-plotting-raccoon-meme-generator-happy-birthday-or-is-it-371384.jpg
Brandon Lilly
04-30-13, 3:19 pm
Well, well, well!! Glad to see we got some bonafide Cubans up in here! I was reading over the log, and I am damn proud of what I saw. Well guess what? Now as you move forward you are gonna have me checking in daily to keep tabs on your asses. I expect big, big things!! Oh, and by the way since I hear its naturalguys birthday and all, you guys need to hit me up with any email to brandonlilly3@yahoo.com so I can get you guys going on a personalized plan, done for you guys for free. I respect you guys for taking a chance on my program, and not only did you get through it, you killed it!!! The next 10 weeks are on me!!!
Happy Birthday naturalguy!!!!
G Diesel
04-30-13, 3:36 pm
Damn. It is ON now.
Bring it fellas. We'll be watching.
Peace, G
naturalguy
04-30-13, 8:15 pm
Well, well, well!! Glad to see we got some bonafide Cubans up in here! I was reading over the log, and I am damn proud of what I saw. Well guess what? Now as you move forward you are gonna have me checking in daily to keep tabs on your asses. I expect big, big things!! Oh, and by the way since I hear its naturalguys birthday and all, you guys need to hit me up with any email to brandonlilly3@yahoo.com so I can get you guys going on a personalized plan, done for you guys for free. I respect you guys for taking a chance on my program, and not only did you get through it, you killed it!!! The next 10 weeks are on me!!!
Happy Birthday naturalguy!!!!
Thanks
Sick man, this is perfect timing. I need to start a new Cube cycle. Email coming your way.
Well, well, well!! Glad to see we got some bonafide Cubans up in here! I was reading over the log, and I am damn proud of what I saw. Well guess what? Now as you move forward you are gonna have me checking in daily to keep tabs on your asses. I expect big, big things!! Oh, and by the way since I hear its naturalguys birthday and all, you guys need to hit me up with any email to brandonlilly3@yahoo.com so I can get you guys going on a personalized plan, done for you guys for free. I respect you guys for taking a chance on my program, and not only did you get through it, you killed it!!! The next 10 weeks are on me!!!
Happy Birthday naturalguy!!!!
Damn good man right there!
Happy BDay NG!
naturalguy
05-01-13, 8:43 am
Damn good man right there!
Happy BDay NG!
Hell yeah, that is an awesome birthday present!
freighttraindane
05-01-13, 8:59 am
Well, well, well!! Glad to see we got some bonafide Cubans up in here! I was reading over the log, and I am damn proud of what I saw. Well guess what? Now as you move forward you are gonna have me checking in daily to keep tabs on your asses. I expect big, big things!! Oh, and by the way since I hear its naturalguys birthday and all, you guys need to hit me up with any email to brandonlilly3@yahoo.com so I can get you guys going on a personalized plan, done for you guys for free. I respect you guys for taking a chance on my program, and not only did you get through it, you killed it!!! The next 10 weeks are on me!!!
Happy Birthday naturalguy!!!!
Thats a damn fine birthday gift for these Iron Addicts!
Well, well, well!! Glad to see we got some bonafide Cubans up in here! I was reading over the log, and I am damn proud of what I saw. Well guess what? Now as you move forward you are gonna have me checking in daily to keep tabs on your asses. I expect big, big things!! Oh, and by the way since I hear its naturalguys birthday and all, you guys need to hit me up with any email to brandonlilly3@yahoo.com so I can get you guys going on a personalized plan, done for you guys for free. I respect you guys for taking a chance on my program, and not only did you get through it, you killed it!!! The next 10 weeks are on me!!!
Happy Birthday naturalguy!!!!
Wow! Brandon that's very generous of you! I have to say, I've never fully followed a program before but Adam highly recommended it to us after we competed last January. I knew that I had a number of things to fix and was looking for a plan that made sense to me. I felt run down and stressed out from training too heavy, too often and needed to fix that. I knew from reading your approach, that right from the start, it made perfect sense and that this was the right plan to use. I fully dedicated myself to The Cube and have been able to fix a number of weak points. PRs in squats and deads during the first cycle and I'm loving the approach! A big thank you for coming up with this great program and helping educate me on how to improve my overall approach to powerlifting. And thank you for the generous offer!
Aggression
05-01-13, 7:19 pm
I see a lot of talking up here in this thread. But I haven't seen a single workout posted since I left the company. You guys go soft once I left?
naturalguy
05-02-13, 8:48 am
I see a lot of talking up here in this thread. But I haven't seen a single workout posted since I left the company. You guys go soft once I left?
http://i762.photobucket.com/albums/xx262/mckt2806/soon.jpg (http://media.photobucket.com/user/mckt2806/media/soon.jpg.html)
Altered Beast
05-02-13, 9:07 am
I see a lot of talking up here in this thread. But I haven't seen a single workout posted since I left the company. You guys go soft once I left?
You guys didn't injure yourselves, did you?!?!?
Hopefully you're just following a post-Cube Cycle rest protocol or something.
naturalguy
05-02-13, 9:16 am
You guys didn't injure yourselves, did you?!?!?
Hopefully you're just following a post-Cube Cycle rest protocol or something.
Nah, I've been training, traveling a lot so I haven't posted much (my bad). I was in Austria/Germany for 11 days, home for 6 days then went to Brazil for 7 days. Now I am home for 14 days then it will be a week in the UK but it's cool. We have been hitting different gyms around the world. It's been fun.
Altered Beast
05-02-13, 9:22 am
Nah, I've been training, traveling a lot so I haven't posted much (my bad). I was in Austria/Germany for 11 days, home for 6 days then went to Brazil for 7 days. Now I am home for 14 days then it will be a week in the UK but it's cool. We have been hitting different gyms around the world. It's been fun.
Daaaaaaaaaaaang! Have y'all been promoting Uni/Animal around the world?
That is a pretty sweet deal! I bet the jet lag gets old though, LOL!
Universal Rep
05-02-13, 9:29 am
Nah, I've been training, traveling a lot so I haven't posted much (my bad). I was in Austria/Germany for 11 days, home for 6 days then went to Brazil for 7 days. Now I am home for 14 days then it will be a week in the UK but it's cool. We have been hitting different gyms around the world. It's been fun.
Dont worry for the Universal NJ Road Trip at the end of July, plenty of trainin opportunities eh?
naturalguy
05-02-13, 9:44 am
Daaaaaaaaaaaang! Have y'all been promoting Uni/Animal around the world?
That is a pretty sweet deal! I bet the jet lag gets old though, LOL!
It is tiring but I wouldn't trade it for anything, the experiences that I am having are amazing. Getting to visit these great places, connecting with our fans around the globe, experiencing different cultures is a great thing.
Universal Rep
05-02-13, 9:51 am
It is tiring but I wouldn't trade it for anything, the experiences that I am having are amazing. Getting to visit these great places, connecting with our fans around the globe, experiencing different cultures is a great thing.
Yup, bein an ambassador for the brand, the company, the industry and even the sport...
naturalguy
05-02-13, 10:12 am
Dont worry for the Universal NJ Road Trip at the end of July, plenty of trainin opportunities eh?
Yup, Jersey is known for having some of the best gyms. I am looking forward to that Road Trip as I won't have to take any transcontinental flights, I won't have to convert money, I won't need a translator, heck I won't need my gps lol
Yup, bein an ambassador for the brand, the company, the industry and even the sport...
I don't know if that is how I am being viewed but if I can be a positive influence well then that is great. I really do enjoy meeting people, especially those that are fans of the brands. It's feels great when people tell me how much they have been motivated by our message and the athletes. I've always said we are much more than a supplement company.
I see a lot of talking up here in this thread. But I haven't seen a single workout posted since I left the company. You guys go soft once I left?
We're training in secrecy, lol, but some updates coming soon...
http://i762.photobucket.com/albums/xx262/mckt2806/soon.jpg (http://media.photobucket.com/user/mckt2806/media/soon.jpg.html)
http://cdn.airsoftsociety.com/forums/attachments/f41/40273d1366325357-funny-pictures-soon_meme_collection_640_03.jpeg
You guys didn't injure yourselves, did you?!?!?
Hopefully you're just following a post-Cube Cycle rest protocol or something.
We're still following The Cube, just tweaking it a bit for an upcoming meet.
For injuries, my shoulder is slowly but surely coming around. I hope to bench heavier in the coming weeks!
Dont worry for the Universal NJ Road Trip at the end of July, plenty of trainin opportunities eh?
Nice, can't wait to see what goes down with that road trip. The recent ones have been off the hook:
http://instagram.com/universalusa/#
It is tiring but I wouldn't trade it for anything, the experiences that I am having are amazing. Getting to visit these great places, connecting with our fans around the globe, experiencing different cultures is a great thing.
You do a great job at it NG.
Had to miss some workouts during the week due to other obligations but got a long session in on Sunday to make up for it...
4/28/13
Squats - reps
Warmups
135 x 5
135 x 5
225 x 5
275 x 3
315 x 2
365 x 1
385 x 5 - PR for reps with this weight - all deep in the hole!
Deadlift - explosive
135 x 5
225 x 5
315 x 2
365 x 2
405 x 2
405 x 2
405 x 2
405 x 2
405 x 2
405 x 2
405 x 2
405 x 2
all sets beltless and with a thicker gym bar
Front Squats - paused
135 x 5
155 x 5
155 x 5
155 x 5
Lunges
35lb DBs - 4 sets x 20 reps
Glute Machine
4 sets x 12
Decline Crunches
4 sets x 15
Leg Raises
4 sets x 12
5/2/13
Deads/Lower
Did opener today for a single (back was fried from Sunday but had to get deads in today due to schedule)
Deads
Warmups
135 x 5 - sumo
135 x 5 - sumo
225 x 3 - sumo
275 x 3 - sumo
315 x 2 - sumo
365 x 2 - sumo
405 x 1 - sumo
455 x 1 - conventional
495 x 1 - conventional w/ belt
Glute/Ham Raises
6 x 12 reps
Pulldowns
4 sets x 12
Extreme Fat Gripz Deadlift - 225 x 1 - hard as heck to grip just about any weight, lol.
https://vine.co/v/bQJKpEhMXQU/embed
5.3.13
Bench w/ NG
Haven't been able to go heavy on bench since the last meet (Jan) but needed to test out heavier weights today.
Bench
Warmups
95 x 10
135 x 6
185 x 5
225 x 2
245 x 1
275 x 1
295 x 1 - paused PR!
My tricep strength has really improved and that helped me bang out the rep pretty easily even though I haven't been able to train chest heavy.
Incline Rolling Tricep Press
20s x 12
25s x 12
30s x 10
35s x 8
40s x 6
Band Tricep Pushdown
100 reps
Tate Presses
2 sets x 25
Lots of band stretching in between.
http://www.youtube.com/watch?v=Wnn47V09Q2M
Universal Rep
05-03-13, 4:11 pm
5.3.13
Bench w/ NG
Haven't been able to go heavy on bench since the last meet (Jan) but needed to test out heavier weights today.
Bench
Warmups
95 x 10
135 x 6
185 x 5
225 x 2
245 x 1
275 x 1
295 x 1 - paused PR!
My tricep strength has really improved and that helped me bang out the rep pretty easily even though I haven't been able to train chest heavy.
Incline Rolling Tricep Press
20s x 12
25s x 12
30s x 10
35s x 8
40s x 6
Band Tricep Pushdown
100 reps
Tate Presses
2 sets x 25
Lots of band stretching in between.
Nice work on the PR, JD...
Really great to see you hitting some heavy bench J! Congrats on the pr big guy!
Aggression
05-04-13, 11:54 am
Get that bench above 300 once and for all, J!
Altered Beast
05-06-13, 2:25 pm
PRs!!!!!!!!!! Nice J!
naturalguy
05-07-13, 10:13 am
Video proof of J-Dawgs PR plus his big decision:
http://www.youtube.com/watch?v=mJdF0J4fEqI&feature=youtu.be
G Diesel
05-07-13, 10:49 am
Big PR, J... Nice. 3 bills and 3 pies right around the corner.
You and NG have the competition style bench form down--big arch, elbows in. Gonna serve you well in meets.
Peace, G
Nice work on the PR, JD...
Thanks U Rep.
Really great to see you hitting some heavy bench J! Congrats on the pr big guy!
It felt pretty good to hit a PR after having not trained heavy on bench in months! Can't wait to train it consistently and see where it goes.
Get that bench above 300 once and for all, J!
Soon!
PRs!!!!!!!!!! Nice J!
Thanks AB! Gotta get that bench up!
Congrats and good luck!
Thanks GUNS--May 18th is when I put it to the test again!
Big PR, J... Nice. 3 bills and 3 pies right around the corner.
You and NG have the competition style bench form down--big arch, elbows in. Gonna serve you well in meets.
Peace, G
Thanks G. Getting closer to that ever elusive 3 pies. It's been a struggle of mine for years but I believe this tweaked form with strengthened triceps, will help me get there!
Thats coming up quick! I still have 7 weeks to go!
Thats coming up quick! I still have 7 weeks to go!
Still a little more time to for you to peek for the meet!
For me, I'm trying to tailor it down and make sure I come in as fresh as possible!
A lot of solid work being done.. Going back and trying to read most of this from the start,
smoothballer
05-08-13, 11:31 am
Awesome J
shortstack
05-08-13, 2:06 pm
I don't know if that is how I am being viewed but if I can be a positive influence well then that is great. I really do enjoy meeting people, especially those that are fans of the brands. It's feels great when people tell me how much they have been motivated by our message and the athletes. I've always said we are much more than a supplement company.
Hey NG, this is from a while back but I forgot to thank you for being so welcoming to my friend Babette while in Germany. She said tht you were very nice and had a lot of fun talking to you. If she didn't send you the picture she took with you, I'm sure I can get my hands on it and send it over. You guys at the U have always been super suportive of the Iowa branch and we appreciate it.
See ya Brother,
Jeremy
shortstack
05-08-13, 2:09 pm
Nice PR J Dawg. That's some good benching.
A lot of solid work being done.. Going back and trying to read most of this from the start,
Thanks for checking in R.
Awesome J
It feels good to finally not have my shoulder bother me bad. At the Arnold I was in a lot of pain! Those band warmup stretches really helped out over the long haul.
Hey NG, this is from a while back but I forgot to thank you for being so welcoming to my friend Babette while in Germany. She said tht you were very nice and had a lot of fun talking to you. If she didn't send you the picture she took with you, I'm sure I can get my hands on it and send it over. You guys at the U have always been super suportive of the Iowa branch and we appreciate it.
See ya Brother,
Jeremy
J--saw your message about being in the area around the 4th of July. I might be out of town then! But will keep ya posted.
Nice PR J Dawg. That's some good benching.
Thanks--felt good to finally move semi-decent weight, haha.
How you been J? A little too quiet in here!
So, if you can say, have you been working on anything new lately? Got anything in the works that will shock the Animal nation? Hehe!
2013 RPS South Jersey Rumble - May 18th
Raw Classic 198 Class (full meet)- http://www.rychlakpowersystems.com/MEETRESULTS/SJR13.html
One more light training session to go and then it's time to rest up and fuel up fully on Friday/Sat morning!
How you been J? A little too quiet in here!
So, if you can say, have you been working on anything new lately? Got anything in the works that will shock the Animal nation? Hehe!
Been very busy GUNS! But I hope to be back posting more shortly.
There are a few things in the works but I can't give out any details yet... One in particular I'm very excited about (and that's in addition to the new version of Stak!)
2013 RPS South Jersey Rumble - May 18th
Raw Classic 198 Class (full meet)- http://www.rychlakpowersystems.com/MEETRESULTS/SJR13.html
One more light training session to go and then it's time to rest up and fuel up fully on Friday/Sat morning!
The RPS South Jersey Rumble, ya ill be there. Good luck with the end of your prep.
The RPS South Jersey Rumble, ya ill be there. Good luck with the end of your prep.
Awesome and thanks Polk! I saw from some previous posts that you'll be staying with Chris Dellafave for awhile. That's gonna be a heck on an experience for you!
Awesome and thanks Polk! I saw from some previous posts that you'll be staying with Chris Dellafave for awhile. That's gonna be a heck on an experience for you!
Haha ya should be. Never been to that area, and he seems like a crazy dude. Looking forward to the experience. We'll be at that meet as he has some people competing. So I guess I'll see you there.
Altered Beast
05-14-13, 10:51 am
I hope your meet turns out far better than most of his do!
Should be fun though =)
2013 RPS South Jersey Rumble - May 18th
Raw Classic 198 Class (full meet)- http://www.rychlakpowersystems.com/MEETRESULTS/SJR13.html
One more light training session to go and then it's time to rest up and fuel up fully on Friday/Sat morning!Cant wait to see your numbers for this! Good luck J and have fun brother!
Been very busy GUNS! But I hope to be back posting more shortly.
There are a few things in the works but I can't give out any details yet... One in particular I'm very excited about (and that's in addition to the new version of Stak!)I know your always busy J! Thats why your the man! I know your always looking to break some barriers in the supplement world, And am always excited to hear news like this!
Haha ya should be. Never been to that area, and he seems like a crazy dude. Looking forward to the experience. We'll be at that meet as he has some people competing. So I guess I'll see you there.
Great! I'll definitely see you there. From looking at the site, it sounds like I'll be lifting in the afternoon slot (198lb and above).
I hope your meet turns out far better than most of his do!
Should be fun though =)
It should be fun. I've been to three of Gene's meets and they have always been run efficiently and I can't complain!
Cant wait to see your numbers for this! Good luck J and have fun brother!
I know your always busy J! Thats why your the man! I know your always looking to break some barriers in the supplement world, And am always excited to hear news like this!
Thanks! Can't wait to see what I can do this time around.
New supplements and raw materials are always an exciting thing to work with. Especially getting to test them out, haha.
3 days out and sitting at 200lb! Glad I only have to lose a little water before the weigh in to hit 198.2. I prefer going in as strong as possible (especially for natural division) vs. cutting water trying to meet a weight class--cutting from 194 to 181 a few years back, the last week was rough. I'm happy where I'm at now and look forward to testing out my progress at the meet.
Previous bests in competition:
Squat: 415
Bench: 285
Deadlift: 535
Total: 1235
Goal: Let's get those numbers up!
3 days out and sitting at 200lb! Glad I only have to lose a little water before the weigh in to hit 198.2. I prefer going in as strong as possible (especially for natural division) vs. cutting water trying to meet a weight class--cutting from 194 to 181 a few years back, the last week was rough. I'm happy where I'm at now and look forward to testing out my progress at the meet.
Previous bests in competition:
Squat: 415
Bench: 285
Deadlift: 535
Total: 1235
Goal: Let's get those numbers up!
Looking good man! Pretty excited to see how you do! What are your openers at?
Brandon Lilly
05-15-13, 2:22 pm
Looking good man! Pretty excited to see how you do! What are your openers at?
JDAWG, and NATURAL GUY I NEED YOUR EMAILS PLEEEEEASE!!!! Or, send me an email to brandonlilly3@yahoo.com
Aggression
05-15-13, 7:16 pm
Best of luck at your upcoming meet, J. I want to see that big 300 piece thrown up and put on paper, legit. Kill it. Oh .. and out-deadlift NG.
naturalguy
05-16-13, 12:51 pm
Best of luck at your upcoming meet, J. I want to see that big 300 piece thrown up and put on paper, legit. Kill it. Oh .. and out-deadlift NG.
He's more than welcome to set the bar high.............................................. .......................................until I do my next meet and crush it
naturalguy
05-16-13, 12:52 pm
I am currently in the UK and pumped as I got my program from Brandon Lilly. I am starting a new cycle of The Cube this week. Time to crush PR's
JDAWG, and NATURAL GUY I NEED YOUR EMAILS PLEEEEEASE!!!! Or, send me an email to brandonlilly3@yahoo.com
Brandon, mine is jason@universalnutrition.com -- you'll see a few correspondences we've had already under that name!
Looking good man! Pretty excited to see how you do! What are your openers at?
Here's what I'm looking to open at--
Squat - 385 or 395
Bench - 265
Dead - 500
Best of luck at your upcoming meet, J. I want to see that big 300 piece thrown up and put on paper, legit. Kill it. Oh .. and out-deadlift NG.
Thanks A. My goal is to hit PRs in all 3 lifts and out-deadlift NG, haha.
He's more than welcome to set the bar high.............................................. .......................................until I do my next meet and crush it
Will do NG. "There is no tomorrow."
I am currently in the UK and pumped as I got my program from Brandon Lilly. I am starting a new cycle of The Cube this week. Time to crush PR's
Awesome!
Enforcer
05-17-13, 2:30 pm
Bets of luck on Saturday J. I know you are gonna kill it and leave it all out there on the platform. Cant wait to see the results. Make sure you try and get some vids for us to see
Bets of luck on Saturday J. I know you are gonna kill it and leave it all out there on the platform. Cant wait to see the results. Make sure you try and get some vids for us to see
Thanks big E! I'll do my best to get some vids. I'll be going solo but hopefully I can have someone there help me out with vids.
Tomorrow is your day J! Get some buddy!
Quick update...
Just got back from the meet. I had a great time lifting with everyone at the RPS South Jersey Rumble. PIT Motors LTD in Pennsauken was a very hospitable place and Big Gene and Ame ran a very efficient meet--they have it down to science and I enjoyed my experience with them.
I'll post up some vids later but here is a quick run down of the numbers...
Competed in 198lb raw classic amateur division (no knee wraps). Weighed in at 196.4lb.
Squat
395 opener - easy
425 2nd attempt - got it
440 3rd attempt - nailed it and think i had 5-10lb more in me but played it conservative
Bench
265 opener - no problem
290 2nd attempt - shot for a 5lb meet PR here but didn't have much drive due to not being able to train heavy leading up to the event
290 3rd attempt - stalled out again 3/4 of the way up - hadn't bench heavy except for one workout leading up to meet so I got some room to grow here for sure once I can train bench heavier consistently since my shoulder is now better
Deadlift
500 opener - turned out to be 525 b/c they misloaded an extra 25lb on one side - but still nailed it even though it felt strange, lol
555 2nd attempt - nailed it - felt great
565 3rd attempt - nailed it - heavier but felt good - had a little more in the tank but haven't been in this weight range before!
Top lifts:
440 squat (+25lb meet PR)
265 bench (this will go up!)
565 deadlift (+30lb meet PR)
1270 total (+35lb meet PR)
All in all, I'm happy to have hit a number of meet PRs in both the squat and the deadlift, as well as my total. I used the CUBE Method all throughout my training program leading up and it gave me the confidence and ability to step up my lifts considerably. If not for a shoulder injury holding back my bench training for 3 months leading up, I'd have sure hit a PR in bench too. Now I'm looking forward to the next meet! Thanks for the support and well wishes leading up to this event.
naturalguy
05-19-13, 2:30 am
Great lifts J. I have to step up my game!
Nice job homie. Was nice to meet you.
freighttraindane
05-20-13, 9:21 am
Congrats J!! Great meet and awesome PRs
Altered Beast
05-20-13, 9:47 am
Very nice work J!
JUGGERNAUT
05-20-13, 9:51 am
Great work dude!
YEAH BUDDY!!! Nice work J!!
Great job J! You have one hell of a deadlift man!
Firefist
05-20-13, 10:18 am
Awesome J! Subbed btw haha
You are the man J, great pulling.
Great lifts J. I have to step up my game!
Now it's your turn to overtake me in the squat and deadlift, lol. But I plan on going even higher next time!
Nice job homie. Was nice to meet you.
Thanks Andy. Nice meeting you too!
Congrats J!! Great meet and awesome PRs
Thanks Dane! Felt great to hit those numbers.
Very nice work J!
Thanks AB!
Excellent lifts, man!
Thanks G!
Great work dude!
Thanks NAUT!
YEAH BUDDY!!! Nice work J!!
Thanks Josh!
Great job J! You have one hell of a deadlift man!
Thanks GUNS--gotta get it up even more next time out! 600lb is on the way!
Awesome J! Subbed btw haha
Thanks Alex!
You are the man J, great pulling.
Thanks Shukin! The pulls felt great--Can't wait to attempt to hit more at the next one.
Group shot of the PM lifters (198 and above) from South Jersey Rumble
http://i157.photobucket.com/albums/t74/J-Dawg007/2013SouthJerseyRumbleGroup_zps22c8243d.jpg?t=13691 47086
naturalguy
05-22-13, 8:33 am
I am back from traveling, I'll be in one place for a while so I can start logging my workouts again. J-Dawg raised the bar and now has me fired up although I figured out his secret............................................ ..............................................it's the beard, notice he got much stronger since he grew a beard.
Brandon Lilly has sent me a personalized Cube cycle which I started this week, first workout was in the UK at Ultimate Fitness.
Squats:
7 sets x 2 reps at 60% (250 lbs)
Reverse band squats:
2 sets (he recommended 1 but I felt good) x 2 reps at 85% (350lbs)
Romanian deadlifts:
2 sets x 8 reps
Wide stance squats:
2 sets x 6 reps (225lbs)
naturalguy
05-22-13, 8:36 am
Now that I am home for a while I can get back to logging training sessions and get serious with an eye on a meet in September.
My schedule will look like this:
Sunday: squats
Monday: bodybuilding/delts/biceps
Tuesday: cardio/conditioning
Wednesday: Deadlifts
Thursday: Cardio/conditioning
Friday: Bench
Saturday: Cardio/conditioning
naturalguy
05-22-13, 8:54 am
My goals for this cycle:
1. Get strong as fuark
2. Build copious amounts of muscle
3. Lose fat, I got fatter than I need to be doing all these road trips but the food has been good and I got to experience a lot of different cultures
SammySebok
05-22-13, 9:41 am
Nice DL number at the meet. Looks like you guys are doing work how long you been on the cube now? Subbed to see where it takes you
NG, whats up next for Animal/Universal? The O?
naturalguy
05-22-13, 3:33 pm
NG, whats up next for Animal/Universal? The O?
As far as trade shows the Olympia would be up next and it's going to be a Universal booth as far as I know. We will be having a Universal NJ Road Trip in July.
Chase "BIG COUNTRY" Browning
05-22-13, 3:38 pm
My goals for this cycle:
1. Get strong as fuark
2. Build copious amounts of muscle
3. Lose fat, I got fatter than I need to be doing all these road trips but the food has been good and I got to experience a lot of different cultures
Dirty told me you took care of all 24 of those donuts, NG.
Altered Beast
05-22-13, 4:33 pm
Dirty told me you took care of all 24 of those donuts, NG.
D A N G! NG is a slim dude!
As far as trade shows the Olympia would be up next and it's going to be a Universal booth as far as I know. We will be having a Universal NJ Road Trip in July.
Coming south?
Group shot of the PM lifters (198 and above) from South Jersey Rumble
http://i157.photobucket.com/albums/t74/J-Dawg007/2013SouthJerseyRumbleGroup_zps22c8243d.jpg?t=13691 47086
That's a motley crew, when are you growing a big ass beard?
I am back from traveling, I'll be in one place for a while so I can start logging my workouts again. J-Dawg raised the bar and now has me fired up although I figured out his secret............................................ ..............................................it's the beard, notice he got much stronger since he grew a beard.
I like it... We both need to raise our game even more.
My goals for this cycle:
1. Get strong as fuark
2. Build copious amounts of muscle
3. Lose fat, I got fatter than I need to be doing all these road trips but the food has been good and I got to experience a lot of different cultures
Throw in some prowling and conditioning work...
Nice DL number at the meet. Looks like you guys are doing work how long you been on the cube now? Subbed to see where it takes you
Thanks Sammy! I've been on the Cube now since February. I'm looking forward to continuing it until the next meet. It's a great program and one that suits me well.
Dirty told me you took care of all 24 of those donuts, NG.
The question now is, can NG come down to the 198 class with me or does he need to have an extra 20-30lb in order to overtake the squat and deadlift numbers...
That's a motley crew, when are you growing a big ass beard?
Definitely a motley crew. I tried growing it out (let it go for 4 months but after awhile it doesn't look right on me so I decided to keep a trimmer look.
Definitely adds weight to your lifts.
naturalguy
05-22-13, 5:59 pm
Coming south?
Maybe
Not south enough! No southerly love for us in the dirty south!
I tried growing it out (let it go for 4 months)
Definitely adds weight to your lifts.
That's... that's... beautiful.
Great job J and welcome home NG.
Chase "BIG COUNTRY" Browning
05-23-13, 2:21 am
That's it NG, J called you out. 198 showdown.
naturalguy
05-23-13, 8:07 am
That's it NG, J called you out. 198 showdown.
He better be careful what he wishes for............................................... .....
Appollonian
05-23-13, 1:13 pm
Good job at the meet J!
Not south enough! No southerly love for us in the dirty south!
That would be awesome...
naturalguy
05-23-13, 3:59 pm
Today - Deads for reps at the U w/J-Dawg
http://www.youtube.com/watch?v=YRvyNuIAgqI&feature=youtu.be
Deads:
365 x 8
Rack deads (program calls for deads off 4" blocks but we don't have those):
390 x 8
Olympic stance pause squats (first time ever doing these):
250 x 7
Glute Ham Raise:
1 set rest paused twice 7, 6, 4
Planks (first time doing those):
2 x 1 minute each
I definitely need to work on my conditioning, I was breathing heavy.
That's... that's... beautiful.
Beard = 10% increase on lifts.
Great job J and welcome home NG.
Thanks Danny!
That's it NG, J called you out. 198 showdown.
Let's see if NG still has it. And if he can still make it down to 198...
He better be careful what he wishes for............................................... .....
Don't sing it, bring it...
Good job at the meet J!
Thanks Josh!
5.23.13
Deads w/ NG
70% for reps - stuck with the weight NG used for today b/c I'm still recovering from the meet on Sat.
Sumo Deads - beltless
Warmups
135 x 5
135 x 5
225 x 5
275 x 3
315 x 2
365 x 12
Rack Deads - lowest pin - beltless
315 x 5
390 x 9
Leg Curls
3 sets x 12
Glute/Ham Raise
1 long set rest/pause (15 sec between)
12 reps
8 reps
7 reps
Planks
2 sets - 1 min each
5.24.13
Cube Bench Day
Flat Bench
Warmups
135 x 5
135 x 5
185 x 3
225 x 3
245 x 3
255 x 4 (felt very heavy, lost my groove and elbows flared out - got a lot of work to bring my bench up)
Close Grip 2 Board Close Grip - Rest/Pause
205 x 6
rest 15 sec
205 x 3
rest 15 sec
205 x 2
Close Grip Rest/Pause
135 x 10
185 x 7
rest 15 sec
185 x 4
rest 15 sec
185 x 3
Pullups (1 set close grip/2 sets wide grip)
8 reps
8 reps
7 reps
DB Rows
80s x 10
100s x 8
I really need to step up my benching. I haven't benched heavy or performed many sets of bench in quite some time. Time to build up my endurance for bench!
naturalguy
05-24-13, 4:57 pm
Benchapalooza w/J-Dawg at the U
Bench max
after several warm up sets:
305 x 6 (was supposed to get a 5 rep max)
Close grip 2 board bench (rest pause) it's supposed to be 3 board but we only have a 2 and a 4
225 x 9 x 4 x 2
Overhead press (rest pause)
135 x 12 x 4 x 3
Pullups:
3 x 6-8
DB rows:
2 x 10-12
http://www.youtube.com/watch?v=lJHhyOMS68Y
You got me on bench today... Can't wait to train it more consistently!
5.26.13
Cube Squat Day
Paused Squats - no belt
Warmups - 3 sets with bar x 10
135 x 5
135 x 5
225 x 5
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2
Front Squats - ATG
155 x 5
155 x 5
155 x 5
155 x 5
Good Mornings
155 x 8
155 x 8
155 x 8
155 x 8
Lunges
4 sets - 30lb DBs x 20
Glute Machine Kickbacks
3 sets x 12
Leg Curls
3 sets x 12
Bike - 1 mile
5.27.13
Cube Bodybuilding Day
Close Grip Bench
Warmups
135 x 8
185 x 8
205 x 5
225 x 5
225 x 5
Shoulder Press
Warmups
95 x 10
95 x 10
135 x 5
135 x 5
Didn't go higher, still some shoulder discomfort
Side Laterals
4 sets x 10
Rear Laterals
4 sets x 10
Rolling Tricep Press
4 sets - 30lb x 10
Tate Presses
3 sets - 35lb x 10
Preacher Curl
4 sets x 12
Wrist Curls
4 sets reverse + 4 sets regular - as many as possible
Calves (Machine)
4 sets - as many as possible
naturalguy
05-29-13, 4:56 pm
Today was speed deadlifts at the U w/J-Dawg
Speed deads:
315 x 1 for 12 sets (very short rest in between sets)
Snatch grip rack pulls:
2 x 6-8 reps
Hack squats:
2 x 8
Lying leg curls:
1 set rest paused 12, 5, 4
Planks:
3 x 1 minute each
5.29.13
Cube Deadlift Day
Speed Deads - alternated between sumo and conventional @ 60% 1RM
Warmups
135 x 5
135 x 5
225 x 5
275 x 3
335 x 1
335 x 1
335 x 1
335 x 1
335 x 1
335 x 1
335 x 1
335 x 1
335 x 1
335 x 1
335 x 1
335 x 1
Snatch Grip Rack Deads - lowest pin setting
225 x 12
275 x 10
DB Rows
80s x 10
100s x 10
120s x 8
Planks
3 sets - 1 min each
Yall putting in some work! That 600 is going down! Great job fella's!
Sick work fellas, 6 is so close for both of you.
Yall putting in some work! That 600 is going down! Great job fella's!
It's just a matter of when!
Sick work fellas, 6 is so close for both of you.
Just about there. Another 35lb to go!
5.30.13
Conditioning Day at the UN HQ with NG
Outside Temp 92F and sunny
Prowler Sprints
10 sets x 40 yards each
Sled Drags (backward and forward)
2 sets x 100+ yards
naturalguy
05-30-13, 5:00 pm
5.30.13
Conditioning Day at the UN HQ with NG
Outside Temp 92F and sunny
Prowler Sprints
10 sets x 40 yards each
Sled Drags (backward and forward)
2 sets x 100+ yards
Not fun but we got it done in the Jersey heat
Altered Beast
05-31-13, 9:03 am
Not fun but we got it done in the Jersey heat
How's the humidity up there?
naturalguy
05-31-13, 9:07 am
How's the humidity up there?
It wasn't terrible yesterday but it's coming
I am in the race for 600lbs as well for deads. What is your goaL? i am hoping for jan 1st.
naturalguy
05-31-13, 9:10 am
Some not so great news...................................I have a grade 1 pec minor strain. My left pec has been getting progressively tighter over the last few weeks, during last weeks bench workout I mentioned to J that it felt really tight and that I felt like it could tear at any moment. Of course like a meathead I continued with my bench workout but it didn't feel good. I consulted with my chiro last night and he poked around and says it's a strain. Luckily it's minor and not a complete tear but I do have to stop benching and overhead pressing for a little while. It could be only a couple of weeks or more, we have to monitor it.
It's not a big deal but it does slow down this current Cube cycle. I'll continue with everything else as planned although I have to watch it on heavy deadlifting as I felt it last time I deadlifted heavy.
Altered Beast
05-31-13, 9:41 am
NG, do you perform your necessary Restoration work? I've discovered using a lacrosse ball up against a wall beam to be the most effective for self myofascial release of the pecs!
naturalguy
05-31-13, 9:48 am
NG, do you perform your necessary Restoration work? I've discovered using a lacrosse ball up against a wall beam to be the most effective for self myofascial release of the pecs!
I did try that last week during the workout, my chiro says that it's good but I won't be able to get deep enough to hit the pec minor where the strain is. He gets in there with his fingers and does ART on it.
Altered Beast
05-31-13, 9:53 am
I did try that last week during the workout, my chiro says that it's good but I won't be able to get deep enough to hit the pec minor where the strain is. He gets in there with his fingers and does ART on it.
Holy hell I bet that hurts so bad!
Do yourself a favor and purchase this:
http://www.amazon.com/Voltaren-Emulgel-1-16%25-100g-Immediately/dp/B00D44S4PC/ref=sr_1_6?ie=UTF8&qid=1370008299&sr=8-6&keywords=voltaren+emulgel
Apply it to both of your pectoral areas 4 times a day. It is the most amazing stuff in the world and can also be used for tendonitis pain. BEST STUFF ON EARTH! Enjoy =)
naturalguy
05-31-13, 10:10 am
Holy hell I bet that hurts so bad!
Do yourself a favor and purchase this:
http://www.amazon.com/Voltaren-Emulgel-1-16%25-100g-Immediately/dp/B00D44S4PC/ref=sr_1_6?ie=UTF8&qid=1370008299&sr=8-6&keywords=voltaren+emulgel
Apply it to both of your pectoral areas 4 times a day. It is the most amazing stuff in the world and can also be used for tendonitis pain. BEST STUFF ON EARTH! Enjoy =)
Interesting. Is that just a pain reliever? I am not in a lot of pain unless I bench. I have biofreeze on hand which is pretty good stuff.
Some not so great news...................................I have a grade 1 pec minor strain. My left pec has been getting progressively tighter over the last few weeks, during last weeks bench workout I mentioned to J that it felt really tight and that I felt like it could tear at any moment. Of course like a meathead I continued with my bench workout but it didn't feel good. I consulted with my chiro last night and he poked around and says it's a strain. Luckily it's minor and not a complete tear but I do have to stop benching and overhead pressing for a little while. It could be only a couple of weeks or more, we have to monitor it.
It's not a big deal but it does slow down this current Cube cycle. I'll continue with everything else as planned although I have to watch it on heavy deadlifting as I felt it last time I deadlifted heavy.
Shit, recover properly. I guess all that traveling took it's toll on you.
Altered Beast
05-31-13, 12:53 pm
Interesting. Is that just a pain reliever? I am not in a lot of pain unless I bench. I have biofreeze on hand which is pretty good stuff.
No no. It's the #1 prescription strength anti-inflammatory on the planet and will radically help heal that pec!
Firedrake
05-31-13, 12:54 pm
I did try that last week during the workout, my chiro says that it's good but I won't be able to get deep enough to hit the pec minor where the strain is. He gets in there with his fingers and does ART on it.
ART hurts like hell, but does a wonderful job. I wish I could find a good practitioner here in Kentucky. Take care of that!
naturalguy
05-31-13, 1:47 pm
ART hurts like hell, but does a wonderful job. I wish I could find a good practitioner here in Kentucky. Take care of that!
Yup, it hurts but it definitely works. I was lucky enough to find an ART doc very close to where I live and he lifts so he understands our lifestyle
naturalguy
05-31-13, 4:22 pm
Instead of benchapalooza I did some rehab work.
Lying bent laterals (facing incline bench)
5 x 12-15 reps
Tricep band extensions:
4 x 25
Dumbell kickbacks:
3 x 10-12
Seated cable rows:
5 x 12
Bent over rows:
3 x 8-12
rotator cuff work:
2 x 12
naturalguy
06-03-13, 9:44 am
Sunday - made my return to Skiba's, it's been 2 months since I've been there and it felt good
Squats:
I used the safety squat bar with long handles, I didn't want to use a regular bar because of my pec strain:
worked up to 325 for 5 reps
added 50lbs and reverse bands for another set of 5 reps
super arched back good mornings with safety squat bar:
2 x 6
Split squats:
2 x 6-8
Weighted abs:
3 x 8-12
naturalguy
06-06-13, 4:59 pm
Tuesday I traveled to Charlotte, NC to visit Europa headquarters. I was joined by Raw McGraw himself and we trained with the guys from Europa, they have a very cool gym.
Today was deads with J-Dawg at the U gym:
Rack deads:
2 x 5 reps
Snatch grip rack deads:
1 x 10
Hack squats rest paused with pause at parallel:
1 x 12 x 4 x 3
One legged hyperextensions:
3 x 6
Planks
2 x 1 minute
http://www.youtube.com/watch?v=u6wXOGTnlU4&feature=youtu.be
Gotta catch up on some missed posts...
5.31.13
Cube Bench Day - Reps
Warmups
95 x 8
135 x 5
135 x 5
185 x 5
200 x 12
Shoulder still acting up so I cut the rep set short
DB Incline Press
50s x 8
60s x 8
70s x 8
80s x 8
Tricep Band Presses
100 reps
Tate Presses
4 sets x 12
6.02.13
Cube Squat Day
Squats - Heavy Day
Warmups
135 x 5
135 x 5
225 x 3
275 x 3
315 x 3
335 x 3
Was supposed to do multiple sets with 335 but cut it short b/c I didn't feel recovered from previous workouts.
Leg Press
4pps - 4 sets x 15
DB Swings
4 sets x 15
Back Extensions
4 sets x 12
Leg Curls
3 sets x 20
6.03.13
Conditioning Day at the U HQ
30 min sled drag - forward and backward
6.04.13
Cube Bodybuilding Day
Band Stretches for Rotator Cuff - 10 min
Side Laterals
4 sets x 12
Front Raises
4 sets x 12
Rear Laterals
4 sets x 12
Tricep Band Presses
125 total
Rolling Tricep Press
4 sets x 12
DB Curls
4 sets x 12
DB Hammer Curls
4 sets x 12
Grip Rope Work
4 sets x failure
Sled Drags
20 min - forward and backward
6.05.13
Conditioning Day
Prowler Sprints
40 yards - 12 sets
6.06.13
Cube Deadlift Day with NG
Rack Deads (on lowest pin)
Warmups
135 x 5
225 x 5
315 x 5
405 x 5
495 x 5
Snatch Grip Deads
315 x failure
Barbell Rows
135 x 10
185 x 10
235 x 8
235 x 8
One Legged Hyperextensions
3 sets x failure
Planks
2 sets x 1 min
http://www.youtube.com/watch?v=u6wXOGTnlU4&feature=youtu.be