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View Full Version : Cubin' (Not like Canseco, he's a snitch)



smith06
11-12-12, 9:24 pm
My training has been very stale lately. I've been looking at ways to change it up. Considered doing 5/3/1.. I have been following Brandon Lilly's training and some of the others using the Cube method. I'm planning on competing at the Iron Man in Cincy in early march and achieving a major goal.. Raw Elite at 308.

I am currently loosely following the Carb Back-loading diet. Slowly losing weight and staying strong. Starting this journey at a bodyweight of 320. Best squat is 550, best pull is 600, and my best bench is 455.


Tonight's session

Free squats 3 sets of 3 with 385

Reverse Squat 440x2

Olympic squat 195x5--195x5--215x5--235x5--235x5 (Never purposely did these before, absolutely destroyed my quads)

4 sets of 15 on the leg press

4 sets of 12 with KB swings

3x12 Reverse Hyper


I got thru this alright.. But, I can't even joke around about how brutal it was. I have never done kettle bell swings before.. They resemble cardio, and really had me huffing and puffing. My legs are absolutely shot.

Postworkout I had a little bit of pizza, a bratwurst, and a jelly donut. I am still fucking starving.

If you are looking to put in some work, get ahold of Brandon and get started.. I do not think I am going to regret this.

Polk17
11-12-12, 10:40 pm
Subbed brah, I am on Week 2 of the Cube, Carb Backloading, and chasin' Raw Elite.

smith06
11-12-12, 11:09 pm
Thanks for following.. I'm promising hugeness to all

smith06
11-14-12, 9:16 pm
Today was my shoulders/Tri's/BB day. I'll use this day to bring up weaknesses and improve my overall jacked-ness

Military Presses Barx8- 95x8- 135x5-155x5- 175x5- 185x5- 205x3

3 board Close Grip Bench Press 225x5 275+40 in chainx5-- 315+40 x5-- 365+40x5 405+40x1 (felt weird, so I shut these down early)

DB Rows 100x8--100x8--130x6--130x6

V-Bar Pressdowns 90x42 90x22--90x12--90x12--90x12 (100 total reps, very short rests)

Hammer Curls 40x10--50x8--60x6

Lat Pulldowns 100x15--120x15

Moved at a fairly decent pace.. left the gym pretty swole. Smashed some taco bell post-workout (4 Half pound cheesy potatoes)

smith06
11-16-12, 9:49 pm
Great nite tonite.. My Deadlift workout

Pulls.. 430x3--430x3--430x3

4' Block Pulls... 460x3--460x3

SSB Olympic Squats 275x8--275x8--285x8

GHR 4x10

Back Raises 30--20

I haven't done back raises in forever, these absolutely kicked my ass.. My lower back was smoked.

smith06
11-18-12, 11:56 am
Brutal Bench Day

Floor Press 315x1--365x1--405x1--435x1(5 lb. PR)--445x1(grinder for a 10 lb. PR)

Flat Bench 295x15--275x15

Lat Pulldowns 100x12--120x12--130x12

Red Band Pressdowns 70--30

DB Shrugs 80x15--80x15--85x15

Militarys--135x12--145x12--135x12 (these were fucking ugly.. I was smoked before I got to them.)

Polk17
11-18-12, 12:15 pm
Impressive, that's a big Floor Press.

smith06
11-18-12, 6:09 pm
Floor presses and shoulder presses are my worst movements. Today really exploited my weaknesses

Polk17
11-18-12, 6:22 pm
Floor presses and shoulder presses are my worst movements. Today really exploited my weaknesses

445 on a weak lift, Jesus...

smith06
11-18-12, 7:13 pm
There's going to be some serious weight moved in my near future.

Never been this motivated.

smith06
11-20-12, 9:00 pm
Squats
440x2--470x2--495x2--510x2--440x4

Good Mornings (I've only ever done these a couple times) 205x8--225x8--235x8

Leg Press 315x20--405x20--565x20

Reverse Hypers 125x12--125x12--125x12

Back Raises 20-15--25

The combo of the reverse hypers, GM's, and back raises absolutley fried my lower back. I could hardly stand.. Absolutely brutal.

I wanted to cry, throw up, and pass out.. Just like the freshman girl who went to prom with the senior.

Polk17
11-20-12, 9:50 pm
Are you doing jump sets?

smith06
11-20-12, 11:42 pm
Not too sure what jump sets are? Im lost bro

smith06
11-20-12, 11:43 pm
The 510 squat was a single, not a double

Polk17
11-21-12, 11:10 am
Not too sure what jump sets are? Im lost bro

Per the E-Mail I got Lilly said, "what we want to do is the programmed sets and 1-2 jump sets based on how you feel." He didn't make a big deal about it so I overlooked it, then found it on when I reread. I E-Mailed him and asked him. We are allowed/supposed to take 1-2 jump sets after the sets that he programmed. For instance, last week, my Speed Pulls were programmed for 285+Bands x 10 Singles, I banged those out, then did 2 sets with 315+Bands & 365+Bands. They stayed in the rep range, and were consistent with the day (Fast). On Bench day, I was smoked by Incline, no jump sets. On my Squat day, like yours, I did 405 x 2, 435 x 2, 455 x 1, add Wraps, 475 x 1, 405 x 4, that was the programmed sets, then did a jump set to 435 x 4. He said 20-40 lbs, don't miss, same rep range as the last set. So if your last set is Rev. Band, do a few jump sets Rev. Band. On my ME Pull Day Monday, it was a programmed Max Conventional 4" Block Pull, after that I did 2 Jumps Sumo. Tomorrow I have 215 x 5 x 5 Speed Floor Presses, I plan to jump to 225 & 235-40 x 5 after.

Hope that makes sense.

smith06
11-23-12, 4:54 pm
I've just been shutting it down after the programming. This kinda volume is plenty for me.

Polk17
11-23-12, 5:11 pm
I've just been shutting it down after the programming. This kinda volume is plenty for me.

I'm used to a lot more volume so I like a few extra sets. But it works either way.

T o m m Y
11-23-12, 5:32 pm
Subbed for this!
I'm starting cube on Monday..
Btw,strong floor pressing! Congrats on the PR!

smith06
11-23-12, 8:02 pm
Subbed for this!
I'm starting cube on Monday..
Btw,strong floor pressing! Congrats on the PR!

Thanks man. I'm very confident in this program.

smith06
11-23-12, 8:04 pm
I'm used to a lot more volume so I like a few extra sets. But it works either way.
not me bro!! My fat ass is huffing and puffing half way through.. I'm sure it's going to make me stronger, but if it doesn't I'll run a fucking 5k.. lol

Polk17
11-23-12, 9:12 pm
not me bro!! My fat ass is huffing and puffing half way through.. I'm sure it's going to make me stronger, but if it doesn't I'll run a fucking 5k.. lol

Bahahaha. It's all good man, I know it'll work.

smith06
12-02-12, 10:37 pm
Laptops been acting funny. Plenty of updates to come soon.