PDA

View Full Version : Powerlifting with the Cube!



Simon
06-10-13, 4:54 am
Hi guys and girls!

My name is Simon, i am 19 years old, live in Germany and powerlift.

Since i'll start the Cube program in 2 days, i decided to open up an online training log. I have a personal logbook, where i write down every single thing i do, but because i really like the atmosphere and attitude in this forum, i'll open up this second log. Always good to share and learn from others!

I published my story in the Promo for Brandon's personal Training and i think the entry makes a perfect first entry for this log. So if you are interested in following the log and my journey, please read:

http://forum.animalpak.com/showthread.php?40873-PROMO-Animal-s-Brandon-Lilly-Will-Transform-You-in-10-Weeks&p=1319074&viewfull=1#post1319074

I will post videos regularly, as well as all of my training sessions, thoughts, plans, diet stuff, recovery work etc. Just as detailed as i keep my personal log!

Right now i am still hanging out in Asia, but coming back home on the 12th of June and will right then start with the program. I maxed out my lifts here and this is what they looked like:

Squat 140kg, Bench 100kg, Deadlift 170kg, Press 60kg. I definitely lost some strength and size on my 3 month trip, but i always trained (in good and bad gyms, sometimes with no gym access at all) and gave my best to keep up, which worked out pretty well! The above numbers are my 100% numbers, so for the cube i will take 95% of them to calculate my training percentages.

I could probably use just these numbers, since all the max attempts were done in gyms with mediocre equipment and completely new environment, no chalk allowed etc., but i rather start too light.

So that's it for now fellas, will be a good time here on the forum!

BamBam
06-10-13, 11:34 am
Welcome bro. Enjoy the Cube, and remember, the guy who wrote it is on here as well so utilize the knowledge that is in this place. Glad to hear you still trained no matter the circumstance.. Anything ya need let us know

mritter3
06-10-13, 11:39 am
Welcomed to the forvm man, looking forward to your progression while on the cube!!

naturalguy
06-10-13, 1:09 pm
The Cube is a great program, I am currently using also.

What part of Germany are you from?

Simon
06-11-13, 5:22 am
yo guys, thanks for you to join the thread!

I am also super excited to finally start the program. Tomorrow...!

I live about 60km away from Frankfurt, in a small town.

Simon
06-12-13, 9:55 am
Back home and ready to start! Now i have more time again and will get into some detail concerning my training.

How my Cube program looks like.

1RMīs used:
Deadlift: 170kg (95% = 161,25kg)
Bench: 100kg (95kg)
Squat: 140kg (133kg)
Press: 60kg

Deads, Heavy:
-1" Deficit Sumo
-Snatch Grip DL: 2x8 @ 65% of Sumo 1RM
-SSB Oly. Squat: 3x8 @ 50% of Squat 1RM
-Row exercise: 3x10
-DB Shrugs: 2x20
-Abs

Deads, Explosive:
-Regular Sumo from Floor (15 sec. between reps)
-4īblock pull snatch grip: 3x12 @ 50% of Sumo 1RM
-SSB/Straight bar Squat: 3x8
-BB Shrugs: 3x12
-Back raises: 50 reps
-Lat exercise: 4x15
-Abs

Deads, Reps:
-1" Deficit Sumo
-4īblock pull: 2x3 @ 80% of Sumo 1RM
-SSB Oly.Squat: 3x8 @ 50% of Squat 1RM
-GHR: 4x10
-Back raises: 50 reps
-Abs

Bench, Heavy:
-Regular Bench
-CG Floor Press: 2x15 @ 60-70% of Bench 1RM
-Row exercise: 3x12
-Behind-neck-press (BNP)/DB Overhead Press/Incline: 3x12
-Triceps extension exercise
-DB shrugs: 3x15


Bench, Explosive:
-Regular Bench
-CG Floor Press: 2x15 @ 60-70% of Bench 1RM
-BNP/DB OHP/Incine: 3x10
-Tricep extension exercise
-Rowing exercise: 3x15

Bench, Reps:
-Regular Bench
-CG Floor Press: 2x15 @ 60-70% of 1RM
-CG Bench: 3x12
-Rowing exercise
-BNP/DB OHP: 3x12
-Tricep extension exercise


Squat, heavy:
-Squat
-Good Mornings: 3x8
-Front Squat: 3x20
-Rev.Hyper/Lunges: 3x12
-Bakc raises: 60 reps
-Band leg curls: 2x50
-Abs

Squat,Explosive:
-Squat
-Rev.Band: 1x2 @ 80% of Squat 1RM
-Oly. Squat: 5x5
-Frontsquat: 4x15
-GHR: 3x15
-Rev.Hyper: 3x12
-Abs

Squat, Reps:
-Squat
-Good Mornings: 3x8 (wide stance)
-DB Lunges: 3x15
-Oly. Squat: 50 reps with 135lbs
-Abs: 60 reps

4th day:
-Military Press
-CG Bench: 3x12 @ 60-70& of Bench 1RM
-Pullups/Chins
-Dips
-Biceps
-rear/side delts

Notes:

-If i feel like it, iīll do either more (or less), i.e. extra sets, higher volume or more exercises
-i will use the "Strong 15"-method for progression on the Military Press, since i feel my Overhead strength is lacking a lot and i want to improve here

STRONG15 METHOD:

You choose a goal for one cycle. My 1RM is 60kg, so i will pick 65kg as my goal for the first cycle (1 cycle lasts 10 weeks, same as the cube, so they fit really well).

Phase 1 (85% of goal = 55,25kg), Week 1:
50% x 5, 58% x 4, 68% x 3, 75% x 2, 79% x 1, 83% x 1, 88% x 1, 70% x AMAP

Phase 1, Week 2:
50% x 5, 58% x 4, 68% x 3, 75% x 2, 80% x 1, 85% x 1, 90% x 1, 75% x AMAP

Phase 1, Week 3:
50% x 5, 58% x 4, 68% x 3, 75% x 2, 83% x 1, 88% x 1, 93% x 1, 80% x AMAP

Phase 2, Week 4 (93% of goal = 60,45kg):
50% x 5, 58% x 4, 68% x 3, 75% x 2, 79% x 1, 83% x 1, 88% x 1, 70% x AMAP

Phase 2, Week 5:
50% x 5, 58% x 4, 68% x 3, 75% x 2, 80% x 1, 85% x 1, 90% x 1, 75% x AMAP

Phase 2, Week 6:
50% x 5, 58% x 4, 68% x 3, 75% x 2, 83% x 1, 88% x 1, 93% x 1, 80% x AMAP

Phase 3, Week 7 (100% of goal = 65kg):
50% x 5, 58% x 4, 68% x 3, 75% x 2, 79% x 1, 83% x 1, 88% x 1, 75% x AMAP

Phase 3, Week 8:
50% x 5, 58% x 4, 68% x 3, 75% x 2, 80% x 1, 85% x 1, 90% x 1, 80% x AMAP

Phase 3, Week 9:
50% x 5, 58% x 4, 68% x 3, 75% x 2, 83% x 1, 88% x 1, 93% x 1, 85% x AMAP

Week 10 = 1RM Test

Looks probably much much more complicated than it is. It is very simple, actually!

Simon
06-12-13, 5:21 pm
First Training on the Cube. Everything felt super easy, i kept the rest at ~1min on my heavy sets.

DEADS, HEAVY:

-WARMUP:
--> rope jump, "agile 8", stretch & roll, 4x3 standing broad jumps

-1" DEFICIT SUMO: 5x2 @ 80%
--> 130kg 5x2, 60-90sec. rest

-SNATCH GRIP DL: 2x8 @ 65% of Sumo 1RM
--> 105kg 2x8

-SSB OLY. SQUAT: 3x8 @ 50% of Squat 1RM
--> 67,5kg 3x8

-PENDLAY ROWS:
--> 60kg 3x10

-DB SHRUGS:
--> 25kgīs 2x20

-ABS, lots

+ 6x ~30m Sprints on a slight incline

Great Training, everything felt super easy and i kept the rest periods extremey short. A bit weird to handle only such light weights, but i really force myself to leave my ego out completely this time, since iīve made this mistake too often, over and over again. This is actually the first time ever, that i really start very light and i am excited which results will come out of that.

Tomorrow iīll do some steady state and Explosive Bench.

Simon
06-13-13, 5:55 pm
Morning Cardio: 25min steady state

WEEK 1, DAY 2

BENCH, EXPLOSIVE

-Warmup:
rope jump, foam roll, stretch, band extensions/pushups/rotator cuff

-Bench: 8x3 @ 60%
57,5kg 8x3, ~30 sec. rest

-Closegrip Floor Press with 60-70%
65kg 3x8 (3 different grips, but all inside the rings)
50kg x 13

-Db Overhead Press:
45s 3 x 10

-Dumbbell rows:
3 x 15 (45īs, 65īs, 90īs)

-Triceps extensions w/ Mini Bands:
4 x 10-20

-Side raises:
3 x 20

Felt really really good. Bench was super fast with very solid form. I kept the rest periods short.

All the accessory stuff felt good too, even though i REALLY need to get back some size, since i lost about 5kg on my trip (and i notice that on my training weights. Bodyweight between 84-85kg right now). But iīm confident about being back 100% VERY soon.

Further note: i will increase my 1RMīs on Deadlift and Squat by 10kg and Bench by 5kg. Reason for that is, that the Training weights are just too low, especially on the Squat and Deadlift. For example iīm supposed to do 70% x 8 on Rep day 1, and i could squat that prescribed weight for 20 reps without much effort. I asked Brandon about it and he just told me to increase the weights, so thatīs what i do.

New 1RMīs (of which i base off my Training %īs):

Deadlift 180kg
Bench 105kg
Squat 150kg

All the Training weights will be a bit more challenging now, but not till failure. Just as it is supposed to be. Looking really forward to Training now, iīm very confident about making some good gains on the cube!

Cheers

Simon
06-14-13, 11:54 am
Todayīs work & stuff:

-HIIT Cardio (swimming): 5-6 rounds of 2min fast swim, then rest for 2-4min

was f*cking brutal. I totally suck at swimming, but i have to get better, because i will need to pass a sport-test in order to get accepted at the University i want to go to. And itīs a great conditioning workout.

-Foam roll and Mobility

-Contrast showers

I stepped on the scale this morning and had 83,8kg. Before i left the country i was usually somewhere around 89-91kg, so i lost about 6kg. But as i said yesterday, things will be back soon.

Tomorrow Squats for reps, very excited about it!

Simon
06-16-13, 4:22 pm
Iīll upload 2 Videos tomorrow, of yesterdayīs Squat/Rep and todayīs Overhead Session. Hereīs how the Trainings went:

Week 1, Day 3

SQUAT, REPS

-Squat: 70% 1x8
100kg x 8 (70%) Some reps paused. Felt easy so i added 10kg and did a second set
110kg x 8 (78%)

-Good Mornings (wide stance):
70kg x 8
80kg 3x8

-Db lunges:
20kg DBīs 3x15

-Oly.Squat:
60kg x 50

-Abs:
straight leg situps
hanging leg-raises

+20min steady state (jogging)



Week 1, Day 4

OVERHEAD, Strong15 Phase 1

-Clean & Press (85% of goal):
27,5kg x 5 (50%)
32,5kg x 4 (58%)
37,5kg x 3 (68%)
41kg x 2 (75%)
43,5kg x 1 (79%)
47,5kg x 1 (83%)
48,5kg x 1 (88%)
--> 38,5kg x 13 (70% AMAP)

-Closegrip Bench: ~60-70%
70kg x 8
65kg x 8
60kg x 8

-Behind Neck Press, seated:
bar 2x12
25kg 2x10

-Triceps:
BB extensions 2x15
Band pressdowns x 100

-Tbar-row w/ Strap-handle
4x12

-Biceps:
3x15-20

-Calves:
5x20

-side/rear superset:
3x15 each

+6 short Hillsprints (10-30m)

Everything light and good!

As i said, Videos tomorrow.

Cheers!

Simon
06-17-13, 3:45 pm
Alright, here some footage of my last 2 Sessions. Not everything of course.

Squat for Reps:
http://youtu.be/maOxBAHKlr8

Overhead & stuff:
http://youtu.be/bTnUFbNRCHI


Today i did:

-Foam Roll

-HIIT: 3 Rounds of 2min run, 2min walk
+20min steady state

Well, today was such a day...i woke up super sore, especially in my legs. Foam Rolling was the first thing i did after waking up. But the running and cardio today was really not intense, since i had no energy in my legs at all.

So i decided to stop the HIIT stuff after Round 3 and just did some light jogging. Some time ago i would have just pushed through it and probably even add 2 more rounds in order to punish myself for having a bad day lol. But Iīve become MUCH smarter and better save some energy for the next weeks of building my strength up again!

Some Notes on diet:

Iīm on a super low carb diet right now, because i will start Carbbackloading on Friday. So this is the Prep-phase with <30g of Carbs/day. Itīs just Meat, Eggs, nuts , oils and cheese.

Anyways, going to kick ass hard on the Deadlifts tomorrow!

Cheers

BamBam
06-17-13, 7:08 pm
Good work man.. solid depth and seems like youve got a plan to go by and youre sticking it out.

One thing I may suggest is doing some more hip and core strengthening accessory work. You tend to shoot back a little when the weight goes up so I think that would help this "problem"

Simon
06-18-13, 1:31 pm
Good work man.. solid depth and seems like youve got a plan to go by and youre sticking it out.

One thing I may suggest is doing some more hip and core strengthening accessory work. You tend to shoot back a little when the weight goes up so I think that would help this "problem"

Thanks man!

Yeah, youīre absolutely right. This has ALWAYS been a weakness of mine and i tried a million things to fix it. Tons of Good mornings, hamstring and ab work, straight leg deads etc. etc. It is for sure not perfect, but i feel like this technique really gives me speed out of the hole.

You can see i.e. Paul Carter also rising his hips first out of the hole: http://www.youtube.com/watch?v=dE2E4ldnIlc

As i said: I know it is not perfect, but right now i feel very, very comfortable with my form and it really took months and years to get that feeling. I always hated the squat, but now i really love it and can concentrate on getting stronger instead of trying to worry about technique all the time.

However, can you suggest something i might add in order to improve it a bit?

BamBam
06-18-13, 6:13 pm
Thanks man!

Yeah, youīre absolutely right. This has ALWAYS been a weakness of mine and i tried a million things to fix it. Tons of Good mornings, hamstring and ab work, straight leg deads etc. etc. It is for sure not perfect, but i feel like this technique really gives me speed out of the hole.

You can see i.e. Paul Carter also rising his hips first out of the hole: http://www.youtube.com/watch?v=dE2E4ldnIlc

As i said: I know it is not perfect, but right now i feel very, very comfortable with my form and it really took months and years to get that feeling. I always hated the squat, but now i really love it and can concentrate on getting stronger instead of trying to worry about technique all the time.

However, can you suggest something i might add in order to improve it a bit?

I know how you feel... my squat SUCKED for the longest time, and now its finally moving.

When I started noticing my hips coming up first, and myself falling a bit forward, I started to do more GHR's, leg curls, leg extensions, super deep squats with lighter weight for reps and reps, and for my core, I did hyper extensions, and a ton of weighted ab work (while standing) band crunches, cable crunches, trunk twists w/ weight.

I did very high reps with most of these and some, I did heavy on occasion too. I made it a point to make my weakpoints, my strong points. if you can do this, you'll never be weak..

BB-

Simon
06-19-13, 4:29 pm
I know how you feel... my squat SUCKED for the longest time, and now its finally moving.

When I started noticing my hips coming up first, and myself falling a bit forward, I started to do more GHR's, leg curls, leg extensions, super deep squats with lighter weight for reps and reps, and for my core, I did hyper extensions, and a ton of weighted ab work (while standing) band crunches, cable crunches, trunk twists w/ weight.

I did very high reps with most of these and some, I did heavy on occasion too. I made it a point to make my weakpoints, my strong points. if you can do this, you'll never be weak..

BB-

thanks for the tips man!

Last 2 Sessions, yesterday Deadlift and today Bench.

Week 2, Day 1

DEADLIFT, EXPLOSIVE

-Sumo Pulls from floor: 60% 8x3
102,5kg (60%) 8x3, very short rest periods

-3inch Block Snatch Grip Pull: 50% 3x12
90kg 3x12

-SSB Squat:
70kg 3x8
60kg x 12

-BB Shrugs:
3x12

-Lats:
wide grip Pullups 2x12
Catback rows 2x20

-Backraises:
50 reps

-Abs


Week 2, Day 2

BENCH, REPS

-Bench: 70% 1x8
70kg (70%) x 8
80kg x 5 w/ Slingshot
85kg x 4 w/ Slingshot

-Floor Press:
65kg x 7
55kg 2x10

-CG Bench:
60kg x 8
50kg 2x8

-Dumbbell Overhead Press:
45īs 2x8
35īs 2x10

-Triceps:
Band-extensions x 100

-Chest Supported DB-row:
3x12

-6 ways shoulders 2x12



Alright. I REALLY start feeling the effects of the ultra lowcarb Prep-Phase from Carbbackloading. The weights feel extremely light for the first reps and iīm like "damn i shouldīve added 50lbs on that one". And suddenly after 6 reps or so i canīt do any more. I can hit the prescribed weights still without too much effort or grinding, but iīm really looking forward to eat big again, so i can rebuild my strength.

Videos coming tomorrow!

Simon
06-20-13, 5:20 pm
Deadlift from Tuesday: http://youtu.be/MRmeEsmfC2Y

Bench Wednesday: http://youtu.be/a2Yfu6PH7VM


Today i did:

-HIIT 7 rounds of 1:10min Sprint, 1:40min rest

One word: carbs!

I need them, i feel like shit right now. But Prep-phase is over anyways, so tomorrow one more Squat Session and afterwards...food!

BamBam
06-20-13, 6:01 pm
Good work man and lookin' strong in the Vids!

Simon
06-21-13, 2:54 am
Good work man and lookin' strong in the Vids!

Thanks! Numbers are still very low, but things are going good!

BamBam
06-21-13, 6:02 pm
Thanks! Numbers are still very low, but things are going good!

It's not about where you start, nor where you are.... but where you finish my friend..

BB-

Simon
06-22-13, 10:59 am
Thanks! Numbers are still very low, but things are going good!

Very wise words BamBam!

Training yesterday:

Cube Week 2, Day 3

SQUAT,HEAVY

-Squats: 80% 5x2
115kg 3x2 (80%)
120kg x 2
125kg x 2
130kg x 2

-Good Mornings:
60kg x 8
70kg x 8
80kg x 8
85kg x 8

all w/ Squat-Stance

-Front Squat:
50kg 3x20

-Db lunges:
2x12

-Reverse Hypers/Back raises Superset
60 reps

-Abs

Hard, but pretty sweet Training Session. Especially being on 0 carbs. Afterwards i loaded up tons of carbs and today i feel 10x better again. I really needed them, i also gained ~8-9lbs, which should be a good indicator of how depleted i was.

Some other thoughts: I will add a 5th Training day, dedicated to Back/Biceps only. This has several reasons:

1. I love Training
2. I can take out all rowing/lat movements from my Bench day and from my Military press day
3. On Bench/Military Press days i can entirely focus on Chest/Shoulders/Triceps
4. I like just concentrating on one thing during Training: Pressing OR Pulling

So a week looks like this:

Monday: /
Tuesday: Deadlift
Wednesday: Bench (pressing only)
Thursday: /
Friday: Squat
Saturday: Military press (pressing only)
Sunday: Back/Biceps

Chase "BIG COUNTRY" Browning
06-22-13, 3:53 pm
I do a 5 day split with the Cube.

Monday- Deadlift, weak stance squat, hamstrings
Tuesday- Back (tons of rows, pullups, pulldowns, pullovers)
Wednesday- Shoulders and Arms (close grip bench is the only pressing movement that I do, no military, sometimes I do flies or pec deck)
Thursday- Off
Friday- Squat, leg workout
Saturday- Bench, chest workout with shoulders and arms included.

Simon
06-23-13, 4:44 am
I do a 5 day split with the Cube.

Monday- Deadlift, weak stance squat, hamstrings
Tuesday- Back (tons of rows, pullups, pulldowns, pullovers)
Wednesday- Shoulders and Arms (close grip bench is the only pressing movement that I do, no military, sometimes I do flies or pec deck)
Thursday- Off
Friday- Squat, leg workout
Saturday- Bench, chest workout with shoulders and arms included.

Hi Chase!

So that is pretty much the same what i do. With the difference being that you train your back in between two "big-movement-sessions" and i do it afterwards.

I really like your split, since your back is fresh then when going into a deadlift training. I have to see how it works my way.

For how long have you been doing that? Got good results?

Simon
06-23-13, 4:56 am
Yesterday:

Week 2, Day 4

OVERHEAD, "Strong15" Phase 1

-Clean & Press (85% of goal):
27,5kg x 5 (50%)
32,5kg x 4 (58%)
37,5kg x 3 (68%)
41kg x 2 (75%)
45kg x 1 (80%)
47,5kg x 1 (85%)
50kg x 1 (90%)
--> 41kg x 11 (75% AMAP)

-Closegrip Bench: ~60-70%
70kg x 8
70kg x 7
60kg x 10, x 9

-Dumbbell Bench:
45īs x 12
50īs 2x12

-Dips:
x10, x9

-Triceps:
3x20

-Lateral Shoulderīs:
1 giant set

-Calves
4x12

Very nice Session. Feeling much better again, being "on carbs". More energy, more focus, everything felt really good!

I also liked the feeling of only having to do pushing exercises. I donīt know why, but it was like i could put much more energy into it, than when i had in my mind: "oh you gotta do 2 more pulling exercises too". So the added 5th day already paid off.

Simon
06-23-13, 6:03 pm
Cube Week 2, Day 5

BACK & BICEPS

-Meadows rows:
4 x 10

-Pullups:
wide grip 2 x 8
neutral grip 2 x 8

-Upright rows w/ 3 different grips:
3 x 15

-Dumbbell Pullovers:
3 x 20

-Facepulls + Rear delt swings:
3 sets

-Hammercurls:
3 x 8

-Reverse grip BB Curl:
2 x 12

-Spider curls:
2 x 15-20

Chase "BIG COUNTRY" Browning
06-23-13, 6:12 pm
Hi Chase!

So that is pretty much the same what i do. With the difference being that you train your back in between two "big-movement-sessions" and i do it afterwards.

I really like your split, since your back is fresh then when going into a deadlift training. I have to see how it works my way.

For how long have you been doing that? Got good results?

Ive been doing it for 5 weeks and works well for me. My back is always recovered for my squat training as well.

Simon
06-24-13, 5:30 pm
Ive been doing it for 5 weeks and works well for me. My back is always recovered for my squat training as well.

Sounds great!

Todayīs work:

-Hillsprints 8x ~45-55 yards
-steady state: 20min swim
+Foam roll/mobility

Feeling good, even though a bit tired these days. I have to figure out which way will be the best for me regarding Carb-backloading, how many backloads, how many carbs etc.

Cheers!

Robceptor
06-24-13, 5:59 pm
Another young powerlifter from germany, very nice!

Definitely in here!

Simon
06-25-13, 3:15 am
Another young powerlifter from germany, very nice!

Definitely in here!

Nice!! Welcome

Simon
06-25-13, 4:56 pm
On to the last Week of the first Wave!

Week 3, Day 1

DEADLIFT,REPS

-Warmup: Jump rope, dynamic/reactive jumps, stretch & mobility

-Deficit Sumo (3,5cm): 70% 1x8
120kg x 8 (70%)
130kg x 8 (76%)
140kg x 8 (82%)

-Block Pulls (7,5cm): 80% of true 1RM 2x3
145kg 2x3

-SSB Squats:
72,5kg 3x8

-GHR:
4x10 w/ 2 Average bands

-Abs:
lots

-Backraises:
50 reps

Awesome Session. Everything felt strong, my strength is coming back FAST! I even took 2 more sets on my main movement and went about 12% higher than prescribed. But i felt great, so i went for it.

Video voming tomorrow!

Simon
06-26-13, 6:01 am
Video from yesterdayīs Training:

http://youtu.be/8FGSz0cu050

Simon
06-27-13, 3:36 pm
Little delay, but here yesterdayīs Session:

Week 3, Day 2

BENCH, HEAVY

-Bench: 80% 5x2
80kg (80%) 3 x 2
85kg x 2 (85%)
90kg x 2 (90%)

-Floor Press, Closegrip:
65kg 4 x 8 (different grips, all inside rings)

-Dumbbell Overhead/Incline:
5 x 8-15 reps

-Triceps overhead extensions:
4 x 12-20 reps

-Band Pec Flyīs:
2 x 20

-Dumbbell Shrugs:
3 x 15

Nice Training Session! I went above the prescribed weights again, simply because i felt good and knew to 100% i would get it without struggle. And that was how it went. The 90kg were easy and NOT till failure!

I said it several times now, but my strength is getting back very very fast! Might have even packed on some muscle already (little, but some)!

Simon
06-27-13, 3:38 pm
Stuff & Shit i did today:

-Morning: 25-30min steady state Cardio (jogging)

-Evening: 9 Hillsprints

Simon
06-28-13, 4:33 pm
Cube Week 3, Day 3

SQUAT, EXPLOSIVE

-Squat: 60% 8x3
86kg 8 x 3 (60%)
Rest ~30 sec. between sets

-Reverse Band Squat (w/ Average Bands): 80% 1x2
120kg 2 x 2
Was my first time ever using reverse bands and on the first set i wasnīt going down enough, so i did a second set.

-Oly.Squat:
90kg 3 x 5
95kg x 5
100kg x 5

-Front Squats:
60kg 3 x 15

-GHR:
3 x 15

-Reverse Hypers:
3 x 12

-Abs

http://youtu.be/uuthNhovqH8

Was a nice Training session. Strength was there, but my head was a bit off, due to some thoughts going on in my mind these days (non training related). I was thinking way too much today about form, getting everything exactly in place etc. instead of just kick ass...

Anyways, nice Session and tomorrow iīll be there 100% with my head!

Simon
07-01-13, 6:21 am
Yo fellas!

Had a very busy weekend, but also 2 awesome Trainings.

Week 3, Day 4 (Saturday)

OVERHEAD, "Strong15" Phase 1

-Clean & Press (85% of goal):
27,5kg x 5 (50%)
32,5kg x 4 (58%)
37,5kg x 3 (68%)
41kg x 2 (75%)
46kg x 1 (83%)
48,5kg x 1 (88%)
52,5kg x 1 (93%)
--> 45kg x 9 (80% AMAP)

-Closegrip Bench: ~60-70%
72,5kg x 8
70kg x 8
w/ Slingshot: 70kg 2 x 10

-Dumbbell Bench:
3 x 10-15

-Behind Neck Press:
2 x 8
1 x 12

-Triceps:
BW Dips x 10
Overhead extensions 3x 12

-Lateral Shoulders:
4 x 10

-Calves
4x20

Video: http://youtu.be/botgDFEoxHE



Week 3, Day 5 (Sunday)

BACK & BICEPS

-Meadows rows:
4 x 10

-Pullups:
Various Grips x 45 reps

-Dumbbell Deadstop row:
3 x 8

-Dumbbell Pullovers:
2x 15

-Pullaparts + Rear delts:
5 x 15

-Cross-body Hammercurls:
3 x 8

-Scottcurls 1arm:
3x 10-15

-Barbell curls w/ 3 seconds negative:
2 x 8

DONE! Trainingīs going great these days.

Simon
07-02-13, 3:02 pm
Cube Week 4, Day 1

DEADLIFT,HEAVY

-Deficit sumo (1,5"): 85% 3 x 2
145kg 2 x 2 (85%)
150kg x 2 (88%)

-Snatch Grip DL: 65% 2 x 8
117,5kg 2 x 8

-SSB Oly. Squat: 50% 3 x 8
75kg 3 x 8

-Pendlay row:
3 x 10

-DB Shrugs:
3 x 20

-Abs



Cube Week 4, Day 2

Morning: 30min steady state Cardio

BENCH, EXPLOSIVE

-Warmup:
Reverse Hypers/Hanging leg raises
Circuit of Pushups,Pullaparts,rotator cuff work, tricep pushdowns
Stretch/Mobility

-Bench: 65% 6 x 2
65kg 6 x 2, ~30 sec. rest

-Closegrip Floor Press: 60-70%
65kg 3 x 10 (Closegrip)
70kg x 7 (Bench grip)

-Db Overhead Press:
50īs 2 x 10
45īs 2 x 10

-Dips:
+25lbs x 6
+35lbs x 6
+45lbs x 4

-Triceps extensions w/ Fat grip:
3 x 20

-Pec Flies w/ Bands:
2 x 20

-Side raises/rear raises:
lots

Simon
07-04-13, 7:17 am
Wednesday:

-5 Hillsprints ~40m/40-45 yards

-HIIT:
4x 1min. run / 1,5-2min. walk
1x 2min. run / 3min. walk

Got some good Conditioning work in.

Simon
07-04-13, 4:57 pm
Cube Week 4, Day 3

SQUAT, REPS

-Squat: 80% 1 x 6
115kg x 6 (80%)
125kg x 6 (88%)

-Good Mornings (wide stance):
60kg x 8
72,5kg x 8
82,5kg x 8
87,5kg x 8

-Dumbbell step-ups:
3 x 15

-Oly.Squat:
60kg x 50

-Abs

Awesome Session. Everything felt really good!

Media coming tomorrow, need to get some sleep now. Tomorrow iīll be doing some light cardio in the morning and Overhead-pressing in the afternoon.

Simon
07-05-13, 12:01 pm
Videos of this Week:

Day 1, Deadlift: http://youtu.be/tVoYUZLJlR0

Day 2, Bench: http://youtu.be/lJvQJIeco4I

Day 3, Squat: http://youtu.be/-kQ3_842vBE

BamBam
07-05-13, 1:04 pm
Good job brother... keep hammering away and the vids keep looking better and better... great work

Simon
07-05-13, 5:00 pm
Good job brother... keep hammering away and the vids keep looking better and better... great work

Thanks BamBam! Training is going very well! Feeling strong overall, bodyweight is also up by 2-3kg, staying around 86-88kg right now.

Cube Week 4, Day 4

-Morning: 30min steady state Cardio

OVERHEAD, "Strong15" Phase 2

-Clean & Press (93% of goal):
30kg x 5 (50%)
35kg x 4 (58%)
41kg x 3 (68%)
45kg x 2 (75%)
47,5kg x 1 (79%)
50kg x 1 (83%)
53,5kg x 1 (88%)
--> 42,5kg x 12 (70% AMAP)

-Closegrip Bench: ~60-70%
77,5kg x 6
75kg x 6
72,5kg x 7
65kg x 11

-Dumbbell Bench:
Incline 50īs x 12, x 10
Flat 50īs x 12

-Dips:
+25lbs x 6
+35lbs 2 x 6
BW x 8

-Triceps:
4x Band-Pushdowns

-Lateral raises
3 sets

-Calves
4 sets

Very very nice Training Session. Progress on every lift! Looking forward to Training Back & Biceps tomorrow morning!!

Simon
07-05-13, 5:36 pm
By the way, here 2 of my 3 Post-workout Carb-meals from yesterday. Still following Carbbackloading!

Nr1: White rice, chicken, veggies + some sweet&sour sauce http://img5.fotos-hochladen.net/uploads/p702002438kszpwo7n.jpg (http://www.fotos-hochladen.net)

Nr2: scrambled eggs/egg whites, sweet potatoes + Stevia Ketchup&Mustard http://img4.fotos-hochladen.net/uploads/p7020025aeiqr5b8wu.jpg (http://www.fotos-hochladen.net)

Nr3 (no pic): 200g cottage cheese, 60g white rice, 2tbsp. natural pb

I love food lol...

Simon
07-06-13, 12:46 pm
Cube Week 4, Day 5

BACK & BICEPīS

-Meadows rows:
4 x 8

-Pullups (wide overhand grip):
10 x 5 (1min. rest between stets)

-Barbell row:
4 x 6-12

-Deadstop Dumbbell row:
77īs x 10
94īs x 15
+1 x 20 "stretcher"

-rear delts:
3 sets

-Strap Curls:
3 x 10-12

-Incline DB Curls:
3 x 10-15

-Barbell curl (3sec. negative):
2 x 8


DONE! Everything felt good and strong, even though i just got about 4h of sleep tonight...tomorrow will be a rest day or iīll do some cardio, depending on how i feel. On monday Week 5 of the Cube begins, yay!

Simon
07-07-13, 6:32 pm
Today:

-10 rounds of: Stairsprints + 5 Burpees
-15min steady state

Done, tomorrow Deadlifts!

Simon
07-08-13, 4:54 pm
Cube Week 5, Day 1

DEADLIFT, EXPLOSIVE

-Sumo Pulls from floor: 65% 6 x 2
112,5kg (65%) 6 x 2, 15sec. rest periods

-3" Block Snatch Grip Pull: 50% 3 x 12
90kg x 12
95kg x 12
100kg x 12
105kg x 12

-SSB Oly. Squat:
70kg x 8
75kg x 8
80kg x 8

-BB Shrugs:
4 x 12

-Lats: Dumbbell CSR:
4 x 12-15 reps

-Backraises:
50 reps

-Abs:
lots


Awesome Training! The snatch grip deadlift felt really really good, so i just went by feel and added weight and one more set. Rest was also very good.

Tomorrow iīll be hitting the Bench for reps, looking forward to it!

Simon
07-08-13, 5:48 pm
Some nutrition update:

Still following CBL with two Backloads per week. Each of the backload was always ~260g-280g of carbs, today i had the first one with 300g. My goal is to slowly increase the carbs and get them as high as possible, without gaining too much weight. So far itīs going great.

I will keep the 2 Backloads/Week for maybe 2-3 more weeks, riasing the carbs on each one up to ~300g. Then iīll implement a 3rd, smaller backload with maybe around 100-150g of carbs into the week, so iīll have 3 days with carbs. Then see how that works and go from there.

So far this trial & error thing works great for me, iīm keeping a food log with how i feel, look, how my training goes etc. and it really helps analyze and get to know yourself much better, which foods work, which you donīt handle so well and so on.

As far as this week goes: I backloaded today and will go sans carbs until the Weekend, because iīll be on a family celebration and well, you know how these go...will be a blast!

BamBam
07-09-13, 7:48 am
Nice work Simon... and trust me, trial and error is the only way to advance in the sport... but it shows you aren't scared to try, and posibly even fail, yet you still go after it. Good work....

BB-

Simon
07-09-13, 12:30 pm
Nice work Simon... and trust me, trial and error is the only way to advance in the sport... but it shows you aren't scared to try, and posibly even fail, yet you still go after it. Good work....

BB-

Exactly BamBam! I was also afraid of doing my thing, trusting myself and find out more about me & my body. At some point in your lifting career i think you really HAVE to do that in order to get better and reach a whole new level of strength and knowledge.

BamBam
07-09-13, 12:44 pm
Exactly BamBam! I was also afraid of doing my thing, trusting myself and find out more about me & my body. At some point in your lifting career i think you really HAVE to do that in order to get better and reach a whole new level of strength and knowledge.

Sacrifice your "self" to find yourself... to understand that this early in the game puts you ahead of a lot of people.

Simon
07-09-13, 5:17 pm
Sacrifice your "self" to find yourself... to understand that this early in the game puts you ahead of a lot of people.

so true man!

Will log tomorrow, f*cking tired right now. Night!

Simon
07-10-13, 7:33 am
From Yesterday...

-Morning: 30min Cardio, steady state

Cube Week 5, Day 2

BENCH, REPS

-Bench: 80% 1 x 6
80kg (80%) 2 x 6

Was NOT happy with my first set, so i did another one which went way better.

-Floor Press, Closegrip:
67,5kg 2 x 8
70kg 2 x 8 (bench-grip)

-Closegrip Bench:
65kg x 10
65kg x 9
60kg x 10

-Dumbbell Overhead Press:
3 x 8

-Standing BNP:
bar x15, x15, x12

-Lying Barbell Triceps extensions:
bar 3 x 12

-Dumbbell Flyīs:
3 x 15

-Side/rear delts:
3-4 sets of each

Very, very mediocre Training. It had a lot to do with the mindset, i just couldnīt get into "Training mode".

And in addition, the last days i just didnīt make sleep and recovery a priority - this will change from now on! Still got everything in i wanted to and completed all the prescribed sets and reps.

On to the next one!

Simon
07-10-13, 12:30 pm
Cube Week 5, Day 3

SQUAT,HEAVY

-Squat: 85% 3 x 2
122,5kg 3 x 2 (85%)

-Good Mornings: 3 x 8
82,5kg 3 x 8 (Squat stance)

-Front Squat:
52,5kg 2 x 20

-Lunges w/ Barbell:
3 x 12

-Reverse Hypers:
3 x 15

-Abs:
3 x 15

-Band leg-curls:
2 x 25

I need to shut down the intensity & volume . I really feel beat up right now. Thatīs what i did today, only prescribed sets and reps for Squats and didnīt go crazy on the Assistance work.

I will definitely do all Training Sessions i planned for this week, but with LESS intensity! Iīll rather go a bit lighter this week, put my focus on recovery/stretching/sleep and come back stronger next week, instead of pushing through everything as much as i can, only having 80%-sessions and next week then sucks completely.

So tomorrow will be Cardio, RECOVER as much as possible. Friday Morning Overhead-press, then rest Friday and Saturday completely. If i really put in the "work" to foam roll, contrast shower etc. i should be back on track next week.

Gotta play it smart sometimes!

Simon
07-11-13, 3:19 pm
Getting stuff done today! Short, effective, but still medium in intensity.

-Conditioning:

*3-5min. jogging (warmup)
*10 Hillsprints ~60-65m (up and down, no rest)
*3-5min jogging (cooldown)

-Foam roll upper body


Now getting some good sleep and hitting the Overheadpress tomorrow morning. Friday and Saturday iīll focus on resting and recovering as much as possible, eating lots of food and then kicking ass again next week, hopefully being fresh & recovered!

Cheers guys!

BamBam
07-12-13, 7:20 am
Good call on the rest/recovery efforts... I need to do the same myself.

Simon
07-13-13, 12:52 pm
Good call on the rest/recovery efforts... I need to do the same myself.

Enjoy it! I am doing so, having more or less a cheat day, hanging around with the family...good times!

For me the part of not thinking about training all the time is really important when resting

Simon
07-15-13, 7:49 am
Alright, had an awesome Weekend and iīm feeling really good and fresh again!

From Friday:

Cube Week 5, Day 4

OVERHEAD, "Strong15" Phase 2

-Clean & Press (93% of goal):
*30kg x 5 (50%)
*35kg x 4 (58%)
*41kg x 3 (68%)
*45kg x 2 (75%)
*48,5kg x 1 (80%)
*52,5kg x 1 (85%)
*55kg x 1 (90%)
--> 45kg x 10 (75% AMAP)

-Closegrip Bench: ~60-70%
*77,5kg x 7
*75kg x 6
*70kg x 8

-Dips:
*BW 4 x 10

-Dumbbell Press:
*Incline 2 x 10
*Flat 2 x 10-12

-Triceps:
*3 x 20 (w/ bands)

-Lateral raises/rear raises
*4x


Sunday:

Cube Week 5, Day 5

BACK & BICEPS

-Barbell rows:
*5 x 6-15 reps

-Pullups:
*10 x 6

-1arm Barbell row:
*3 x 10

-Dumbbell Pullovers/Stretcher (superset):
*3 x 15 each

-Rear crossover:
*3 x 20

-Barbell curls:
*2 x 12 (Reverse)
*2x 12 (Regular)

-Spider curls:
*3 x 10

Very nice Sessions!

Simon
07-15-13, 3:50 pm
Todayīs work:

-HIIT:

*1 lap warmup
*8 x 1 lap run / ~150m walk
*1 lap cooldown

All in all this should be somewhere around 3,5km / 2,2 miles. Was a good one!

Will do some Foam rolling and contrast showers, so iīll kill the Deadlifts tomorrow!

Simon
07-17-13, 5:14 am
Week 6, Day 1

DEADLIFT,REPS

-Warmup
*Rope Jump
*Circuit (1leg squats, Reverse Hypers, Hanging leg raises, Pullaparts)
*Mobility/Stretch

-Deficit Sumo (3,5cm): 80% 1 x 6
*137,5kg x 6 (80%)
*142,5kg x 6 (83%)
*147,5kg x 6 (86%)

-Conventional Block Pulls (7,5cm): 80% of true 1RM 2x3
*145kg 2 x 3
*145kg x 3 (from Floor)

-SSB Oly. Squat: 50% 3 x 8
*75kg 3 x 9

-GHR:
*4x10 w/ 2 Average bands

-Abs:
*lots

-Backraises:
*50x

Awesome Session! Prescribed %īs and reps were just one set with 80%, but i felt so good that i added 2 more sets with 10lbs more on each set.

Same with the Block pulls. I just wanted to see where my Conventionl Deadlift strength from the floor is, so i added a 3rd set. Felt good and you should get a picture of my form in the video.

All in all iīm feeling very strong right now. I also have the feeling that my legs got stronger, because my hips donīt shoot up as much as several weeks ago when doing deficit sumo pulls. So iīm having more leg drive and using my legs more.

Video: http://youtu.be/_sgBbNLzbEs

Simon
07-17-13, 3:55 pm
-Morning: 30min Cardio, steady state

Cube Week 6, Day 2

BENCH, HEAVY

-Bench: 85% 3 x 2
*85kg x 2 (85%)
*90kg x 2 (90%)
*92,5kg x 2 (92,5%)
*95kg 2 x 1

-Floor Press, Closegrip:
*70kg x 8
*72,5kg x 8
*75kg x 6
*70kg x 10 (Bench-grip)

-DB Overhead-press:
*45īs x 12
*50īs x 8
*55īs x 6
*35`s x 20

-Tricep extensions:
*3 x 20

-DB Shrugs:
*3 x 15

-Side raises:
*5 sets

Another great Training. Bench was really good, so i decided to go for a heavier weight and even added 2 Singles. The first single i got out of groove so it was hard, the second one was easy (see Video). Accessory also very strong, progress everywhere!!!

Video: http://youtu.be/fDmsUV5K8RY

Simon
07-18-13, 11:10 am
Nutrition Update:

Still having only 2 backloads per week. I slightly increased the carbs over the last couple of weeks from ~250g to 300g on each day.

I will keep having 2 backload-days/week for this and next week. After that i will have:

-2 days with 250g carbs
-1 day 150g carbs

So iīll cut back 50g of carbs from 2 days and add a 3rd backload with 150g of carbs in. This way i increase the frequency of having carbs (from 2 days to days per week) and i increased the total amount of carbs a week from 600g to 650g - a small increasement of 50g.

From there iīll stay that course another 2-4weeks or so, then increasing carbs again slightly by 50-100g, depending on where i am at that point.

I think iīm on the right track, going by "trial&error" and just trusting myself what i think is a good way to go!

Simon
07-18-13, 7:03 pm
Self-reminder!

Today was a Squat day (which i will log tomorrow) and i came to the relevation that Metal Shoes are NOT good for my style of squatting. The problem is, that the part of the shoe which goes over the ankle is very very hard and robust (which i LOVE for deadlifting on the other hand!) and doesnīt allow me to let my knees travel forward a lot. And i canīt rotate my knees out very hard, so in order to reach depth i need to point my toes out more.

I donīt know why i switched to the shoes, nor do i know why i made slight changes in my form again (bit wider stance, turning toes out more). My form felt awesome several weeks ago when i was:

-wearing Olympic shoes
-standing pretty close
-pointing my toes almost straight ahead
-turning my knees out and actually over-rotating them to the sides

Pretty good examples for that type of squatting is Silent Mike from Supertraining.tv at 1:00 http://www.youtube.com/watch?v=EEqKrOSnn-o

Simon
07-19-13, 5:11 pm
Yesterday:

Cube Week 6, Day 3

SQUAT,EXPLOSIVE

-Squat: 65% 6 x 2
*93,5kg 6 x 2 (65%) ~30 sec. rest

-Reverse Band Squat w/ 2 Average bands: 80% 1 x 2
*120kg x 2 (80%)

-Olympic Squat:
*95kg 5 x 5

-Front Squat:
*62,5kg 3 x 15

-GHR:
*2 x 15

-Abs:
*3 x 12

-Reverse Hypers:
*2 x 12

Overall very solid Training! Nothing special to report.




Today:

-Hillsprints:

*5min jog
*15 x 40m
*5min jog

Simon
07-21-13, 4:32 am
Did the Back&Biīs Session earlier this week and before my Overheadpress Training, because on Monday iīm going to pull. And Training back 1 day prior to a heavier Deadlift Session is probably not the best idea...

Very good Training!

Cube Week 6, Day 4

BACK & BICEPīS

-Meadows rows:
*4 x 8

-Pullups (wide overhand grip):
*10 x 7

-Deadstop Dumbbell row:
*2 x 8 (90lbs/94lbs Dumbbell)
*1 x 10 (100lbs Dumbbell)

-Pendlay rows:
*3 x 12

-Straight arm Band-Pulldown/Pullaparts (superset):
*2 x 15 each

-Strap Curls:
*3 x 8

-Incline DB Curls:
*3 x 15+

-Calves:
*4 x 10-15

TGoetsch
07-21-13, 10:17 am
Some good work going on in here, man! I like your addition of hill sprints for conditioning. It's something I want to do when I get more used to the program, and when it isn't so hot/humid out!! Keep it up!

Simon
07-21-13, 11:48 am
Some good work going on in here, man! I like your addition of hill sprints for conditioning. It's something I want to do when I get more used to the program, and when it isn't so hot/humid out!! Keep it up!

Welcome, happy to (hopefully :p) have another reader!

Yeah i really like staying somewhat "in shape", even if my priority is Powerlifting, of course. You feel better, look better, it gets your metabolism up (thus i can eat more, lol) etc. etc.

TGoetsch
07-21-13, 1:45 pm
No problem dude, keep it up!

Simon
07-21-13, 2:25 pm
No problem dude, keep it up!

Thanks man, giving it my best!

Cube Week 6, Day 5

OVERHEAD, "Strong15" Phase 2

-Clean & Press (93% of goal):
*30kg x 5 (50%)
*35kg x 4 (58%)
*41kg x 3 (68%)
*45kg x 2 (75%)
*50kg x 1 (80%)
*53,5kg x 1 (85%)
*56kg x 1 (90%)
--> 48,5kg x 8 (80% AMAP)

-Closegrip Bench: ~60-70%
*75kg x 8
*75kg x 7
*75kg x 6

-Dips:
*BW x 10
*+10kg x 8
*+20kg 2 x 4

-Dumbbell Press:
*Incline 50īs 2 x 11
*Flat 50īs x 11

-Triceps w/ bands:
*50 reps

-Rear raises
*4 x 35

Solid Training, need to rest now and get a lot of sleep, which i didnīt get unfortunately the last 2-3 days (because of the heat). Tomorrow heavy Deadlifts, the last & heaviest Wave of my first Cube cycle begins!!!

Simon
07-21-13, 6:04 pm
Almost forgot, this morning i also did:

-30min Cardio, steady state

Simon
07-22-13, 2:03 pm
Last Wave begins!

Cube Week 7, Day 1

DEADLIFT,HEAVY

-Deficit sumo (1,5"): 90%,92,5%,95% x 1
*155kg 1 (90%)
*158,5kg x 1 (92,5%)
*162,5kg x 1 (95%)

-Snatch Grip DL: 65% 2 x 8
*117,5kg x 8
*112,5kg x 8

-Romanian DLīs:
*80kg 2 x 12

-SSB Oly. Squat: 50% 3 x 8
*75kg 3 x 8

-DB Shrugs:
*2 x 20

-Abs

Mediocre. I feel pretty beat down right now, under-recovered, not super motivated...i hit everything i was supposed to and the 3 singles were pretty smooth actually. But they still felt heavier than they should have. The Snatch-grip Deadlifts felt super heavy, i had to back the weight down a bit on the second set, didnīt want to risk anything due to crappy form.

Anyways, those days exist, just have to push through and still give it your best. Canīt go well all the time, right?

Iīm still a bit uncertain on how to go on - shuold i push through Week 7,8 and 9, still hit high volume on the assistance stuff and then just rest in the "Mock-Meet-Week"? Or back down earlier? I probably will contact Brandon and also ask for his opinion!

Simon
07-22-13, 3:59 pm
Iīll upload the video of today tomorrow, time to sleep now. Still didnīt get lots of quality sleep the last couple of days, which for sure contributes to not being fully recovered.

Good Night guys!

Simon
07-23-13, 4:14 pm
Here the Video from my Deadlift Training yesterday: http://youtu.be/XZVVv-DrgRs

Todayīs Bench Session went suprisingly well, good speed, felt strong and motivated. Guess it was because i finally slept a bit better!

Cube Week 7, Day 2

Morning: 30min steady state Cardio

BENCH, EXPLOSIVE

-Bench: 70% 5 x 2
*70kg 5 x 2, ~30 sec. rest

-Closegrip Floor Press: 60-70%
*72,5kg 3 x 8 (Closegrip)
*70kg x 9 (Bench grip)

-BB Overhead Press:
*30kg x 12 (BNP)
*32,5kg x 10 (BNP)
*35kg x 8 (BNP)
*35kg 2 x 10 (MP)

-Triceps extensions:
*Barbell 3 x 15, different grips
*Dumbbells x 20

-Pec Flies w/ Bands:
*2 x 25

-Side raises
*4 x 20-35

Yeah, iīm really pleased with how this went. I mean compare my 70kg from Week 1 to todayīs 70kg:

Week 1 http://www.youtube.com/watch?v=a2Yfu6PH7VM
Week 7 (today) http://youtu.be/EkvNPCyyEpM

- much smoother and faster today!

Simon
07-24-13, 4:52 pm
Did some work:

-HIIT
*5min warmup (rope,stretch)
*15 x Stairs + 5 Burpees
*5min cooldown jogging

~35min.

Tomorrow Iīll be squatting and after that FEAST!!!! Iīm so looking forward to that.

Simon
07-25-13, 12:43 pm
Cube Week 7, Day 3

SQUAT, REPS

-Squat: 85% 1 x 2
*122,5kg x 6 (85%)

-Good Mornings (wide stance):
85kg 3 x 8

-Barbell Bulgarian Split Squats:
3 x 15 each leg

-Oly.Squat:
60kg x 50

-Abs

Nice! My technique in the squat is feeling much better again. Pretty close stance, trying to drive my knees out hard and especilly driving my head BACK into the bar (not up!), while looking straight ahead. Helps me a lot with staying tight.

Also, the program just called for a double with 85% today, but i wanted to rep out. 6 reps were good and NOT till failure. I could have done at least 2 more. So this was a great set.

All in all my strength is getting better and better. Even though iīm not at the strength level yet where i was in the beginning of the year, iīm sure that iīll crush all the numbers back then this year!

Now itīs time to eat a lot, recovering and getting ready for tomorrowīs Overhead pressing. Iīll upload the Squat video tomorrow...

Cheers guys!

Simon
07-26-13, 3:42 pm
Yo Guys!

Sleep is doing wonders...i was getting some nice sleep the last 2 days and boom, 2 awesome Training Sessions!

Hereīs the VIDEO from yesterday (Squat, reps): http://youtu.be/3_JhKoUbpLc

Today i went into the third - the last - Phase of the "Strong15" template and it was great.

Cube Week 7, Day 4

-Morning Cardio: 30min steady state jogging

OVERHEAD, "Strong15" Phase 3

-Clean & Press (100% of goal = 65kg):
*32,5kg x 5 (50%)
*37,5kg x 4 (58%)
*45kg x 3 (68%)
*50kg x 2 (75%)
*51kg x 1 (79%)
*55kg x 1 (83%)
*57,5kg x 1 (88%)
--> 50kg x 7 (75% AMAP)

-Closegrip Bench: ~60-70%
*75kg 4 x 6

Last time i did 8,7,6 reps. Because i was pretty gassed after the Overhead-press i went smart and did 4 sets of 6. This way i didnīt get a rep-PR, but i increased the volume from 21 reps to 24 reps. So i made progress without going to failure! *smartassmodeoff"

-Dips:
*BW 3 x 11

-Dumbbell Press:
*Incline 50īs 2 x 12
*Flat 50īs x 12

-Triceps:
*BW extensions on Gym-rings 2 x 10
*Bands x 50

-Shoulder 6 ways:
*2 x 15

VIDEO: http://youtu.be/H0P56-ptkZk

Simon
07-26-13, 3:52 pm
Just found out how to attach Videos lol, so here we go:


http://www.youtube.com/watch?v=H0P56-ptkZk&feature=youtu.be

Simon
07-27-13, 12:31 pm
Cube Week 7, Day 5

BACK & BICEPīS

-Meadows rows:
*4 x 8 with increasing weight

-Pullups (wide overhand grip):
*10 x 8

-Barbell row:
*50kg x 10
*60kg x 10
*70kg x 10
*80kg x 10

-Dumbbell Head-supported-row:
*4 x 12

-rear delt raises
*4 x 35

-Biceps:
*2 x 8 (Hammercurls w/ Fatgrip)
*2 x 10 (BB Reverse curl)
*2 x 12 (Standard DB curl)
*1 set of "21īs"

Good Training. Tomorrow will be Rest-day, well, Cardio-day...

Monday will start Week 8!

Simon
07-28-13, 5:59 pm
Cube Week 7

-HIIT:

*1 lap warmup

*9 rounds of: Run 1 lap / Rest as needed

Good Training, rest of the day was spent resting, did some foam rolling too.

Simon
07-30-13, 1:07 pm
Whatīs up fellas!

Log for my last 2 Trainings, yesterday and today:

Cube Week 8, Day 1

DEADLIFT, EXPLOSIVE

-Sumo Pulls from floor: 70% 5 x 2
*120kg (70%) 5 x 2, ~15-20sec. rest periods

-3" Block Snatch Grip Pull: 50% 3 x 12
*90kg x 12
*100kg x 12
*110kg x 12

-SSB Oly. Squat:
*77,5kg 3 x 8

-BB Shrugs:
*100kg 3 x 12

-Lats:
*25kg 3 x 15 (DB row)
*"Fat-man-row" x 15

-Backraises:
*45 reps

-Abs:
*Hanging leg raises
*Standing Ab-crunch

VIDEO:

http://youtu.be/5db0aekLa1M


Cube Week 8, Day 2

BENCH, REPS

-Morning Conditioning:
*30min steady state jogging

-Bench: 85% 1 x 2
*85kg x 2 (85%)
*90kg x 2 (90%)
*95kg x 2 (95%)

-Floor Press, Closegrip:
*72,5kg 2 x 8 (close)
*75kg x 6 (medium-close)
*75kg x 6 (bench-grip) all with a long pause on the floor

-Closegrip Bench:
*65kg x 11
*65kg x 9
*65kg w/ Slingshot x 10

-Overhead Press:
*22,5kg x 10 (DB Press)
*22,5kg x 8 (DB Press)
*30kg 2 x 10 (BB BNP)

-DB Triceps extensions:
*3 x 10

-Band Flyīs
*2 x 20

-Side delts:
*5 x 10-35

The Deadlift Training was solid. It started a bit off and i couldnīt fire up very much for the speed-pulls, though the speed was still fine. Afterwards i added one more double, which was REALLY fast & aggressive. Simply because i was not 100% sacrificed with my previous sets. The assistance stuff on the other hand was very good and strong, the Session got better and better as i went on moving, so all in all a solid Training!

The Bench Session today was great! 95kg x 2 felt very strong. Actually all my benching felt very strong today and iīm looking forward to the upcoming weeks. Assistance movements also very very good.

Simon
07-30-13, 1:07 pm
VIDEO:

http://youtu.be/ZrGe4xttNTE

Simon
07-31-13, 2:58 pm
Cube Week 8

Today was Conditioning day...

-HIIT:

*2-3min warmup

*Hillsprints 11 x 50m

*7min. steady state jog/cooldown

At home i did some static stretching, about 15min. or so

TOMORROW HEAVY SQUATS!!!

Simon
08-04-13, 6:28 am
Hey Animal's!

Wasn't very active in my log these days, so here are the Trainings of this Week:

Thursday:

Cube Week 8, Day 3

SQUAT,HEAVY

-Squat: 90/92,5/95% x 1
*128,5kg x 1 (90%)
*132,5kg x 1 (92,5%)
*136kg x 1 (95%)

-Good Mornings: 3 x 8
*85kg x 8 (Squat stance)
*90kg x 8 (Squat stance)
*60kg 2 x 10 (Squat stance)

-Front Squat:
52,5kg 3 x 20

-Reverse Hypers:
*4 x 15

-Abs:
*lots

-Band leg-curls:
*2 x 50

-Lunges w/ Dumbbells:
*2 x 10-15


Friday:

Cube Week 8, Day 4

OVERHEAD, "Strong15" Phase 3

-Clean & Press (100% of goal):
*32,5kg x 5 (50%)
*37,5kg x 4 (58%)
*45kg x 3 (68%)
*50kg x 2 (75%)
*52,5kg x 1 (80%)
*55kg x 1 (85%)
*58,5kg x 1 (90%)
--> 52,5kg x 4 (80% AMAP)

-Closegrip Bench: ~60-70%
*75kg x 8
*75g x 8
*75kg x 7

-Dips:
*BW x 6
*+10kg x 6
*+15kg x 6
*+20kg x 6

-Dumbbell Press:
*Incline 2 x 10
*Flat 1 x 10

-Triceps:
*3 x 15-25 (w/ bands)

-Lateral raise Giant-set
*2x


Saturday:

Cube Week 8, Day 5

BACK & BICEPS

-Dumbbell rows:
*worked up to: 55kg x 8

-Pullups:
*10 x 9

-Suitcase low-rows:
*3 x 10

-Pendlay rows:
*4 x 10-12

-Rear delts:
*4 x 15

-Hammer curls w/ bands:
*3 x 8

-Spider curls:
*3 x 12


Squat Session was nice! 136kg were not at my limit, i definitely want to hit over 140kg in Week 10. Should be no problem at all, when i go into the Mock Meet fully recovered.

The Overheadpress Session was good too, all the singls felt good. Even though on the last one i pressed the bar too far away from me so it got harder than it hd to be. Only the AMAP set was a bit off, my mind just wasnīt into it...

The Back&Bicep's Training was another awesome Training, everything felt very strong!

Videos:

http://youtu.be/TUKtmjdiOsc

Simon
08-04-13, 6:29 am
http://youtu.be/LmdColj1Zxw

Simon
08-05-13, 5:35 pm
Yesterday:

HIIT, Hillsprints

*2-3min. warmup
*10 x 70m
*2 x 60m
*2 x 50m
*10min cooldown/jogging

Week 9, Day 1

DEADLIFT,REPS

-Warmup
*Rope Jump
*Reverse Hypers, Hanging leg raises, Pullaparts etc.
*Mobility/Stretch

-Deficit Sumo (3,5cm): 85% 1 x 2
*145kg x 2

-Conventional Block Pulls (7,5cm): 80% of true 1RM 2x3
*145kg 2 x 3

-SSB Oly. Squat: 50% 3 x 8
*bar x 15
*40kg x 12
*50kg x 10
*60kg x 10
*70kg x 8

-GHR:
*2x10 w/ 2 Average bands + 2 Mini bands

-Abs:
*2x hanging leg raises

-Backraises:
*25x

Very good Training today.

Sumo felt easy and fast, as well as the conventional pulls from blocks. Afterwards i cut down the intensity and/or volume, which i will do this entire week. Why? Because next Wednesday is going to be a Mock-Meet!

Looking forward to it and i should be able to put up some good numbers again (good for me lol...).

Simon
08-06-13, 2:06 pm
-Morning: 30min Cardio, steady state

Cube Week 9, Day 2

BENCH, HEAVY

-Bench: 90/92,5/95% x 1
*90kg x 1 (90%)
*92,5kg x 1 (92,5%)
*95kg x 1 (95%)

-Floor Press, Closegrip:
*75kg 3 x 6

-Overhead-press:
*25kg 2 x 12 (BNP with Barbell)
*15kg x 10 (Dumbbells)

-Tricep extensions w/ bands
*50 reps

-DB Shrugs:
*3 x 15

-Side raises:
*3 x 12

Awesome Training. All the Singles felt super easy and were all performed with a solid pause. I'm really looking forward to the Mock-Meet next week, should be going very well when fully recovered!

After my regular Bench i moved on to Closegrip Floor Presses. These were not light, but also not till failure, just as i planned.

Afterwards all the assistance movements were done light and with very short rest periods.

All in all things are going well so far, tomorrow will be some medium-intensity Conditioning, then on to the next one...

Cheers!

Simon
08-07-13, 5:25 pm
Conditioning today:

HIIT

*3 x 1 lap / Rest 2,5min

*2 x 2min / Rest 3min

*2 x 1 lap / Rest 2,5min

Simon
08-10-13, 4:57 am
Yo Fellas,

last two Trainings from Thursday and Friday:

Cube Week 9, Day 3

SQUAT, EXPLOSIVE

-Squat: 70% 5 x 2
*100kg 5 x 2 (70%)

~30sec. rest between sets

-Reverse Band Squat: 80% 1 x 2
*120kg x 2 (80%)
*130kg x 2 (planned Opener next week)

-Olympic Squat:
*60kg x 5
*70kg 2 x 5
*80kg x 5
*85kg x 5

-Front Squats:
*50kg 3 x 12

-Abs:
*3 x 12

-GHR:
*3 x 10

-Reverse Hypers:
*3 x 12


Friday:

Cube Week 9, Day 4

OVERHEAD, "Strong15" Phase 3

-Clean & Press (100% of goal):
*32,5kg x 5 (50%)
*37,5kg x 4 (58%)
*45kg x 3 (68%)
*50kg x 2 (75%)
*54,5kg x 1 (83%)
*57,5kg x 1 (88%)
*60kg x0, x0, x1 (93%)
--> 55kg x 2 (85% AMAP)

-Closegrip Bench: ~60-70%
*75kg x 8
*75g x 7
*75kg x 6

-Dips:
*BW 3 x 8

-Dumbbell Press:
*Incline 2 x 12
*Flat 1 x 12

-Triceps: (Lying Dumbbell extensions)
*3 x 15

-Lateral raises:
*3 x 15


The Squat Session was nice. Speed was good, i also liked my form and groove. On the Reverse Band Squats i wanted to work up to my planned Opener for my Mock-Meet next week, so that's what i did and hit a nice and strong double. Afterwards i scled the intensity back again and tried to get everything done as fast as possible. Post-Training i had a HUGE Cheatmeal, which was f*cking awesome!

The Overheadpress was kind of a mixed Training. Warming up and the first few sets felt plain awesome. Everything was moving super fast and on the point. 54,5kg and 57,5kg moved easy. Then when 60kg were on the plan, i suddenly couldn't get the weight up. It took me 3 attempts to get those 60kg over my head lol. I have no idea if it was just my mind (having 1 plate on each side) or anything else.

Afterwards on the AMAP set i just did a good double and then shut it down. Closegrip Benching was good too, even though i was really gased after all the Overheadpressing. All of the assistance movements from this point on were done light and fast, just getting a good pump.

However, at least i got it done and therefore finished my first Strong15 cycle!


Alright, so these were my last heavy Trainings before the Mock-Meet! Today I'm going to do some lighter Back-work and maybe some Cardio and then it is time to REST, doing only Mobility, contrast baths, eating and sleeping for the next 2 or 3 days. I really want to be fresh for the Mock-Meet in order to finish my first Cube cycle strong. I'm really looking forward to next week and my 2nd cycle, because then i will see how i'm progressing. I mean this first cycle was more of a "comeback" from my 3 months of Training spordicly/without good equipment etc.

Simon
08-11-13, 5:09 am
Last Weight-Training before the Meet, nothing heavy:

Cube Week 9, Day 5

BACK & BICEPīS

-Barbell rows:
*bar x 15
*40kg x 12
*50kg x 12
*60kg 2 x 10

-Pullups (wide overhand grip):
*10 x 9

-Suitcase low-row:
*3 x 10

-DB CSR:
*2 x 12

-Rear delts:
*4 x 15-20

-Biceps
*5 x 15-20

-Calves/Tibialis (superset)
*4 x 15

Now it's time to rest and kick ass next Week! Can't wait!!!

Simon
08-14-13, 5:49 am
Yo guys!

So my last three days - Sunday,Monday and Tuesday- consisted of RESTING! I foam rolled and stretched and did some super light stuff like Band-Pullaparts and Reverse Hypers to increase recovery.

Today Iīll do my Mock Meet and i feel really good right now. Those 3 off-days were needed, regardless of the Meet. I didn't tke time off for weeks and months, so this was great.

I will get back to you this evening or tomorrow, incuding a Video of my Lifts!

Simon
08-14-13, 2:03 pm
Okay so here a small report of my Meet today and some thoughts on the Cube-method. I had a good -not an awesome- day today, but i'm really satisfied with how things went.

The results:

Bodyweight: 88,1kg

-Squat:
*130kg x 1
*140kg x 1
*145kg x 0
*145kg x 1

-Bench:
*95kg x 1
*100kg x 1
*105kg x 1 (ass up)
*105kg x 1 (ass down, T&G)

-Deadlift:
*160kg x 1
*170kg x 1
*180kg x 1
*185kg x 0
*185kg x 1

=435kg TOTAL

The Week before beginning my first Cube-Cycle i maxed out and achieved the following numbers:

Squat: 140kg
Bench: 95kg
Deadlift: 170kg

=405kg TOTAL

That means i increased my Squat by 11lbs, my Bench by 22lbs and my Deadift by 33lbs, all together +66lbs on my Total in just one Cycle on the Cube!!! I think i can be very satisfied with that and as i said, i had a GOOD day, not an AWESOME day!

Comparing this to my All-time-PR's (150kg Squat, 110kg Bench, 190kg Deadlift), I am just 5kg away from them in each lift! And when i hit the 150kg Squat and 110kg Bench i even was 3kg heavier than i am right now...

So in conclusion?:

I won't change ANYTHING for my next Cube-Cycle and i'm very confident about smashing all my All-time-PR's at the end of the second Cycle.

My goals for the next Cycle will be a 152,5kg Squat, 112,5kg Bench, 195kg Deadlift for a Total of 460kg. I would be extremely happy to hit those numbers... Yeah, they are set high, but i think if i train hard, eat good and really push it, i can achieve those numbers.

I feel like finally I am on my way on getting stronger. I f*cked around so long with doing too much different stuff , changing programs or eating too less because i was afraid of getting fat...i will keep going just as i did and i WILL get stronger. I am already super excited about starting my second Cycle, using new 1RM's for calculating my Training-weights and hitting PR's.

Simon
08-15-13, 4:32 pm
http://youtu.be/4Wj-87EGoAo

Simon
08-18-13, 3:41 pm
Hi Forum,

haven't posted anything after the Meet this week... i did train everyday though, except today was a rest day.

Tomorrow i will start my second cycle of the Cube with heavy Deadlifts. I have written down the goals for the big lifts already, but also added some smaller goals for some Assistance Lifts, because i think it is just a good thing to have goals and it helps staying on track. At least compared to "doing just something" for your Assistance movements.

Will be posting regularly again from tomorrow on.

Cheers!

Simon
08-20-13, 2:50 pm
Last two Sessions from yesterday and today:

Cube Cycle 2, Week 1, Day 1

DEADLIFT,HEAVY

-Warmup:
*Rope jump
*weighted Box jumps, sets of 4
*Mobilty/Stretch/Abs and Reverse Hypers

-Deficit sumo (1,5"): 80% 5 x 2
*145kg 5 x 2 (80%)

-Snatch Grip DL: 65% 2 x 8
*123,5kg 2 x 5 (65% of True 1RM)
*117,5kg x 6 (65% of Training 1RM)

-SSB Squat: 50% 3 x 8
*80kg 3 x 8

-DB Rows, head supported:
*3 x 12

-DB Shrugs:
*2 x 20

-Abs
*lots

Phenomenal Deadlift Training! The Sumo Deadlifts felt very strong, my form was good, speed was solid, rest periods short...so just a very nice day.

Snatch grip Deadlifts were totally BRUTAL again, i think they are one of the hardest movements of my whole Training, but since they helped to increase my Deadlift by 15kg in 10 Weeks i assume they work haha!

SSB Squats were also good, as well as the rest of the Accessory work. So all in all i am very pleased with it!


Cube Cycle 2, Week 1, Day 2

BENCH, EXPLOSIVE

-Warmup:
*Shoulder/Triceps/Rotatore cuff circle
*Abs/Reverse Hypers
*Plyo Pushups
*several Chest/Lat/Shoulder Stretches

-Bench: 60% 8 x 3
*65kg 8 x 3, ~30-40 sec. rest

-Closegrip Floor Press: 60-70%
*75kg x 6
*75kg x 6
*75kg x 5+1
*60kg x 8

-DB Overhead Press:
*20kg/hand 3 x 10

-Standing Overhead Triceps extensions:
*Barbell: 4 x 10-12, different grips
*1-arm Dumbbell: 2 x 10-12

-Pec Flies w/ Bands:
*2 x 20

-Side raises
*4 x 10-35 reps

+30min LISS Cardio

Bench Training was okay, but nothing special. The Speed on the Benchpress was actually pretty good, though it could have been a bit better. I still tried to move it as fast as possible!

The Assistance movements were also okay, but i definitely felt not 100% strong and confident in my form today. Especially on the Floor Presses my form was a bit off and i had trouble with getting tight, that's why reps were pretty low.

Also, i added in some "new" Tricep-work. This cycle I want to try doing lots of my Tricep-work overhead, just to see if it has more carryover to my weak-as-f*ck Military Press.

But all in all i am still pleased with how everything went, i feel like i did lots of good work.

Moving forward...

Videos coming tomorrow!

Simon
08-21-13, 5:07 pm
Videos:


http://youtu.be/Wy_-uaTU5-8

Simon
08-21-13, 5:07 pm
http://youtu.be/3OYdPOOMsvc

Simon
08-21-13, 5:09 pm
Today was HIIT day:

*4x ~75m Sprint
*3 rounds of: 30 sec. run, 1min. rest
*3 rounds of: 1min. run, 1,5min. rest
*3 rounds of: 2min. run, 2,5min. rest.

Dead...

Simon
08-24-13, 1:47 am
Last 2 Sessions, from Thursday and Friday:

Cube Cycle 2, Week 1, Day 3

SQUAT, REPS

-Squat: 70% 1 x 8
*107,5kg 2 x 8 (70%)

-Frontsquats:
*60 x 6
*70 x 6
*80kg 3 x 6

-Good Mornings (wide stance):
*70kg 3 x 8

-BSS w/ Dumbbells:
*3 x 12

-Oly. Squat:
*60kg x 20

-Abs

Shut down the Volume & Intensity on the Accessory work a bit today. Because i was very low on Energy due to really small calorie-intake the last couple of days and so i didn't feel strong at all. Still a solid Training!

Cube Cycle 2, Week 1, Day 4

OVERHEAD, "Strong15" Phase 1

-Clean & Press (85% of goal = 60kg):
*30kg x 5 (50%)
*35kg x 4 (58%)
*41kg x 3 (68%)
*45kg x 2 (75%)
*47,5kg x 1 (79%)
*50kg x 1 (83%)
*53,5kg x 1 (88%)
--> 42,5kg x 11 (70% AMAP)

-Dips:
*BW x 5
*+15kg 4 x 5

-Closegrip Bench: ~60-70%
*70kg x 8
*70kg x 8
*70kg x 6

-DB Incline:
*20kg's 2 x 10

-Triceps:
*Barbell standing OH extension

Same here. Low energy all day, so i did some solid work, even though no PR or whatsoever and the weights were a bit lower than usual. Next week will be stronger again! Wanted to leave some in the tank anyways, since it is just the first Week of the Cycle and so i have more room for Progression.

Simon
08-24-13, 2:00 am
http://youtu.be/d5oAnIXo_fY

And Overhead Press: http://youtu.be/iSga2IDTxtA

Simon
08-26-13, 2:07 pm
What's up Animals!

On Saturday i achieved one of my personal goals: 20 Pullups with a wide overhand grip! I`m stoked about it, now going for 30! Here's how the Training went:

Cube Cycle 2, Week 1, Day 5

BACK & BICEPīS

-Calves/Tibialis (superset)
*4 x 15

-Barbell rows w/ Deadstop:
*60kg x 10
*70kg x 8
*75kg x 8
*80kg 2 x 8
*75kg x 8
*70kg x 8

-Pullups (wide overhand grip):
*BW x 20 AWESOME!
*4 more sets with different grips, 6-10 reps

-Meadows row:
*3 x 10

-Barbell Incline Shrugs against Rack:
*3 x 15-20

-Rear delt destroyer:
*25's x 60
+ 10's x 40
+ 5's x 30
+ 20x hands only

=150 reps!

-Biceps
*Seated Hammercurls 3 x 10
*Spidercurls 3 x 12
*Barbell curls w/ 3sec. Negative x 8

Awesome Training. Barbell rows with a Deadstop feel WAY better in my opinion, they will definitely be a staple from now on. I also really like the Incline Shrugs against the rack, because you can perfectly hit your upper back without pulling with your traps. Something i've been looking for for quite a time now. Give it a try!


http://youtu.be/G5paSsOnSWs

Simon
08-27-13, 1:50 pm
The last couple of days i feel REALLY energetic and strong. I don't know for sure why, but probably because i started eating more again and slept really good.

Cube Cycle 2, Week 2, Day 1

DEADLIFT, EXPLOSIVE

-Sumo Pulls from floor: 60% 8x3
*110kg + Minibands: 8 x 3, short rest periods

-Snatch Block Pull (3"): 50% 3x12
*95kg 3 x 12

-SSB Squat:
*82,5kg 3 x 8

-BB Shrugs:
*3 x 12
*1 x 25

-Lats:
*BW Rows/Pullaparts (superset): 4 x 12

-Backraises:
*50 reps

-Abs:
*Hanging leg raises 3 x 10
*Landmines 2 x 6/side

Great stuff. Deadlifts feeling stronger than ever, the deficit stuff really carries over to my Deadlift from the floor. Not only because I get stronger from the floor, but also because it feels like doing half of the ROM, when you're getting used to doing like 110% of a full ROM!

Snatch Grip Deadlifts were brutal as usual, i pushed through them pretty nice though. SSB Squaust felt very strong too.

In conclusion: great day!


http://www.youtube.com/watch?v=Ef86BbOrjRw

Hope all of you have a great Week, train hard!

Simon
08-29-13, 10:45 am
Tuesday:

-Morning: 30min LISS jog

Cube Method Cycle 2, Week 2, Day 2

BENCH, REPS

-Bench: 70% 1 x 8
*75kg x 8 (70%)
*80kg x 8 (75%)

-Closegrip Floor Press:
*75kg 3 x 6

-Dumbbell Overhead Press:
*21kg/DB 3 x 10

-Closegrip Bench:
*60kg 3 x 10, very short rest periods = mad pump

-Seated Overhead Triceps extensions:
*4 x 12 (last set was done with bands)

-2 Rounds of this Delt Giant-set:
*Upright rows + Seated lateral raises + Bradford Press x 15

Strong Training again. I was supposed to just hit 75kg for 8, but it felt easy, so i did one more set with 80kg. These sets were NOT till failure, which shows me that i'm getting much stronger in the Benchpress and definitely improving!!!

Floorpress and Overhead-work was good too, nothing special to report though.

As far as the assistance work goes: My triceps and side delts are sore today! I rarely felt such a nice pump in my side delts before, i will stick to doing that Giant-set for the next weeks and see how this works out. Same with the tricep movements. Doing them Overhead is much harder for me and i think they will have a gret carryover to all of my Presses.

Stay tuned guys and have a great week!


http://youtu.be/lQAyEWMVdCo

Simon
09-01-13, 5:12 pm
Hi guys,

i'll keep this one short. Here is what i did this week, since i haven't posted the last days.

Wednesday: Hiit work
Thursday: Squat, 80% for 5 sets of 2. I did 4 sets of 2 with 80%, then bumped the weight up by 10kg and did one more set of 2. Mediocre Session
Friday: Overheadpress, wasn't really good, felt very heavy. Assistance work good though. I also did 30min of Cardio
Saturday: Back&Bicep's
Today: more Hiit work, but kept it short to be fresh by tomorrow.

Will be posting again this upcoming week. Still made a Video of my Squats:



http://www.youtube.com/watch?v=IpYjbtoqzW8

Simon
09-02-13, 3:06 pm
Cube Method Cycle 2, Week 3, Day 1

DEADLIFT,REPS

-Warmup:
*Jump rope
*2x Circle: Reverse Hypers, Leg raises, Planks, Glute Bridges, Banded Squats, Pullaparts
*Mobility: Squat-to-stands, Leg swings, Hip-flexor stretch, Rollovers into V, Hip circles
*weighted Bodxjumps: 5 x 3

-Deficit Sumo (3,5cm): 70% 1x8
*127,5kg x 8 (70%)
*137,5kg x 8 (76%)
*150kg x 6 (83%)

-Block Pulls (7,5cm): 80% of true 1RM 2x3
*152,5kg 2 x 3

-SSB Squats:
*85kg 3 x 8

-GHR:
*4x10 w/ 1 Average and 2 Mini-bands

-Abs:
*Hanging Leg Raises 4 x 8

-Reverse Hypers:
*3 x 15

F*cking great Training. I was feeling really fresh today and had lots of energy. Probably because i spent lots of time yesterday Rolling, Stretching, Sleeping and Recovering.

I was supposed to 127,5kg for 8... but i knew before even starting to lift that i would go balls-out today. So i did and hit 150kg for strong 6 reps. I could've done 2 more reps for sure, but i didn't want to go TOO crazy. I am very very pleased with that!

Block Pulls were pretty hard afterwards, but considering the heavy work i've done priot to them AND the fact, that this was the heaviest weight i ever had in my hands in a conventional-type pull: hell yeah!

SSB Squats and all of the Assistance stuff great too, so in conclusion: Nice!

Video coming in a few minutes/hours

Simon
09-03-13, 6:48 am
http://youtu.be/JdEHC-PWvDE

Simon
09-03-13, 2:55 pm
Another great Training day!

Cube Method Cyce 2, Week 3, Day 2

BENCH, HEAVY

-Bench: 80% 5x2
*86kg 2 x 2 (80%)
*90kg x 2 (84%)
*95kg 2 x 2 (88%)

-Floor Press, Closegrip:
*75kg x 7
*75kg x 7
*75kg x 6

-Dips:
*+20kg 3 x 5

-DB Incline:
*2 x 12
*+Pushups x 12

-Triceps 1-arm OH extensions:
*3 x 8-12 / arm

-DB Shrugs/Band Pec Fly's (supersetted)
*3 x 15 each

The Benchpress was great. I felt really strong, setup was good, ass didn't come off the bench (which is one of my biggest problems) and i stayed really tight throughout the entire lift. The 2 sets with 95kg were hard, but not at my limit. I could get 100kg x 2 i think, but didn't wan't to overdo it, since these sets were already way higher than what was prescribed and it's always good to leave something in the tank...

Floorpressing felt WAY better this week, i could finally set myself up tight again, which resulted in a much stronger Press.

Dips are going very well lately, too. I really like them and think they have a great carryover to all Pressing-exercises, as well as give you a feel of "athleticism"... guess you know what i mean guys!

Rest was lighter and to get a good pump.

I'll upload a Video tomorrow.

Always improving...

Simon
09-03-13, 4:59 pm
Found some Pictures by the way....no hom*o!

http://s1.directupload.net/file/d/3369/kp2ervdy_jpg.htm

http://s7.directupload.net/file/d/3369/w4nly5jk_jpg.htm

http://s7.directupload.net/file/d/3369/hauwi9ef_jpg.htm

Simon
09-04-13, 3:19 pm
Video from yesterday... BENCH!


http://youtu.be/xCLj4f3Vu44

Today i did some HIIT work, Hillsprints:

*3min warmup/jogging
*14 x 40m (45 yards)
*7min cooldown/jogging

Simon
09-06-13, 2:23 pm
Hey Folks,

last 2 Training Sessions from yesterday (Thursday) and today:

Cube Method Cycle 2, Week 3, Day 3

SQUAT, EXPLOSIVE

-Squat: 60% 8 x 3
*92,5kg 8 x 3 (60%)

Rest ~30-50 sec. between sets

-Reverse Band Squat (w/ Average Bands): 80% 1 x 2
*worked up to 128,5kg x 2 (80%)

-Front Squat: 5x5
*85kg 5 x 5

-Olympic Squats (close stance):
*60kg 3 x 15

-GHR:
*w/ 2 Average bands: 4 x 8

-Reverse Hypers:
*2 x 12

-Abs:
*Decline Situps + 10kg: 4 x 10

Very mediocre. I was totally pissed before Training due to some "life-stuff" and my mind was OFF completely. So the beginning of my Training totally sucked, everything felt hard, heavy and out of groove. But then everything got gradually better as i went on. So the Speed Squats were shitty from set 1 - 4, and pretty good from set 5 - 8...

The Reverse band Squats were okay, i did several sets leading up to my top working set and all of them were paused in the hole.

Front Squats were solid overall, even though harder than they should be. But as i said, it was just not my day.

Rest unspectacular. In conclusion: Better next time!

Cube Method Cycle 2, Week 3, Day 4

OVERHEAD, "Strong15" Phase 1

-Clean & Press (85% of goal):
*30kg x 5 (50%)
*35kg x 4 (58%)
*41kg x 3 (68%)
*45kg x 2 (75%)
*50kg x 1 (83%)
*53,5kg x 1 (88%)
*56kg x 1 (93%)
--> 48,5kg x 8 (80% AMAP)

-DB OHP, seated:
*22,5kg/DB 4 x 10

-Closegrip Bench: ~60-70%
*70kg x 9
*70kg x 8
*70kg x 8

-Triceps:
(seated DB Overhead extension)
*22,5kg 3 x 10

-Plate Front-raises
*15kg 2 x 10

-Incline rear delts:
x35, x25, x15, x10

-Giant set (Upright rows/Seated laterals/Bradford Press):
*2 x 15

Good Training Session! All the Singles on the OHP were pretty good. 56kg was a bit slow, but still solid.

The all-out-set was also good and not till complete failure, but no PR either...

All the Assistance work was great! DB OHP was a new PR and felt strong, as well as CG Bench Press was very good. Afterwards i just destroyed my Triceps and shoulders.

All in all i am not satisfied with my Military Press though. I haven't made any real progress in 13 weeks with the Strong15 program and i followed it as laid out and didn't make any changes whatsoever. I think it's time to switch it up and move to another progression scheme - what do you guys think?

BJ Whitehead
09-30-15, 11:37 pm
looks good!