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Keef
07-05-13, 4:01 pm
I decided to make a new post since I just started the cube today.

Body weight: 188

Maxes set at 95% of best gym PR's:
Squat 330
Bench 235
Deadlift 400

Cube Cycle 1, Day 1, Week 1
July 5th, 2013

Heavy Deadlifts (ME)
Deadlifts on 2" deficit:
No belt, Sumo

135 x 3
185 x 3
225 x 2
275 x 2
Move onto 2" deficit
320 x 2
320 x 2
320 x 2
320 x 2
320 x 2
[320 x 2 x 5 (5 sets of 2 at 80%)]

Snatch Grip Deadlifts on 2" Plates:
225 x 5
225 x 5
[225 x 5 x 2 (2 sets of 5 at 55%)]

I have never done these and I put the bar on some 2" or so plates. It was extremely awkward and my lower back was hard to keep tight and not round over. I was supposed to do these at 65% for 9 reps but I knew they would be too difficult at that heavy since I've never done them. Any tips on these?

Dumbbell Rows:
45 x 10
45 x 10
45 x 10
[45 x 10 x 3 (each side)]
Easy, could've gone heavier.

Dumbbell Shrugs:
65 x 20
65 x 20
(65 x 20 x 2)

Decline Sit-ups:
20 x 1

Ran out of time since I had to go to work, otherwise I would have done more ab work. This was one of the toughest workouts I have ever done since I started getting consistent with lifting weights. And once I got to work, we had to move a bunch of golf cart batteries and marine batteries haha. Any advice or tips you guys have for me would be greatly appreciated!

Firefist
07-05-13, 4:46 pm
Looks like a good session man. Get the work done son!

Keef
07-05-13, 4:51 pm
Looks like a good session man. Get the work done son!

Thanks! Definitely was good, but tough!

Chivalry
07-05-13, 5:14 pm
Snatches were odd for me too whenever I first started the Cube. I keep my hands just outside of the ring on the barbell now and the form has come. It's definitely an exercise that takes getting used to if never having done them before, but I'm lovin' them now.

Nice work, buddy.

Keef
07-06-13, 12:40 am
Snatches were odd for me too whenever I first started the Cube. I keep my hands just outside of the ring on the barbell now and the form has come. It's definitely an exercise that takes getting used to if never having done them before, but I'm lovin' them now.

Nice work, buddy.

Mine were outside the grip area whatever you call that. Couldn't do it all the way beside the collars even though I'm tall with long arms lol

Chivalry
07-06-13, 2:18 pm
Mine were outside the grip area whatever you call that. Couldn't do it all the way beside the collars even though I'm tall with long arms lol

Haha, yeah. It just feels really odd if I try to go all the way against the collars.

Wingman
07-06-13, 2:33 pm
Have a roommate who does the oly lifts almost everyday and he always said when it comes to snatches, in this case snatch-grip, it is important to flex the entire back all the way up to the traps. There is a pull called the "superman pull", which might also help. Here is the video, its for Oly lifting, but can be used for anything. And always be explosive.

http://www.youtube.com/watch?v=roFay5ExoVQ

focus on how he pulls the bar to his hips.

Keef
07-07-13, 10:05 pm
July 7th
Week 1, Day 2 - Bench (Explosion)

Regular Bench Press:
45 x 10
95 x 10
140 x 3 x 8 (8 sets of 3 at 60%)

Incline Dumbbell Press:
45's x 15
45's x 15
45's x 12

45’s x 15 x 3 (3 sets of 15)

Lying Dumbbell Flies:
20’s x 15 x 3 (3 sets of 15)

Standing Dumbbell Press:
40’s x 10 x 2 (2 sets of 10)

Tricep Pressdowns:
42.5 x 20 x 3 (3 sets of 20)

Decline Sit-ups:
No Weight x 15
25 lb plate x 10 x 3



Overall a good day. Muscles were so fatigued after haha. The dumbbell flies bothered my left shoulder but it wasn't too bad. Still not sure what is wrong with it. I need to do more ab work, any suggestions? Leg raises are pretty much impossible for me lol

Wingman
07-07-13, 10:26 pm
July 7th
Week 1, Day 2 - Bench (Explosion)

Regular Bench Press:
45 x 10
95 x 10
140 x 3 x 8 (8 sets of 3 at 60%)

Incline Dumbbell Press:
45's x 15
45's x 15
45's x 12

45’s x 15 x 3 (3 sets of 15)

Lying Dumbbell Flies:
20’s x 15 x 3 (3 sets of 15)

Standing Dumbbell Press:
40’s x 10 x 2 (2 sets of 10)

Tricep Pressdowns:
42.5 x 20 x 3 (3 sets of 20)

Decline Sit-ups:
No Weight x 15
25 lb plate x 10 x 3



Overall a good day. Muscles were so fatigued after haha. The dumbbell flies bothered my left shoulder but it wasn't too bad. Still not sure what is wrong with it. I need to do more ab work, any suggestions? Leg raises are pretty much impossible for me lol

The p90x ab workout is awesome. I'm sure you can find it on youtube or google the torrent file. I do it 3 times a week, hardest ab workout I have done. The best part is you do not need equipment and it works your entire core rather than just abs.

Keef
07-07-13, 11:22 pm
The p90x ab workout is awesome. I'm sure you can find it on youtube or google the torrent file. I do it 3 times a week, hardest ab workout I have done. The best part is you do not need equipment and it works your entire core rather than just abs.

I'll check that out bro. Thanks.


Have a roommate who does the oly lifts almost everyday and he always said when it comes to snatches, in this case snatch-grip, it is important to flex the entire back all the way up to the traps. There is a pull called the "superman pull", which might also help. Here is the video, its for Oly lifting, but can be used for anything. And always be explosive.

http://www.youtube.com/watch?v=roFay5ExoVQ

focus on how he pulls the bar to his hips.

Thanks! I will definitely use this friday when I do deadlifts.

Keef
07-10-13, 1:27 am
July 9th
Week 1, Day 3 - Squats (Reps)
No belt

Squats:
45 x 15
95 x 10
135 x 6
185 x 5
235 x 8
235 x 8 x 1 (1 set of 8 at 70%)


Front Squats:
135 x 8 x 2 (Front squats are very difficult for me, going to be working on them each squat day.)


Pause Squats:
205 x 5 x 3


Leg Press:
225 x 20

Had basically nothing left in me after leg press. I had a busy 8 hour shift at work and wasn't able to get enough rest before today. I still pushed myself to get it done. Tomorrow is a bodybuilding day. Time to rest up!

Keef
07-11-13, 10:15 am
July 10th
Week 1, Day 4 - Bodybuilding

Standing Barbell Press:
45 x 15
75 x 10
95 x 10
95 x 7
95 x 7

95 x 10 x 3 (I need to drop the weight to about 85 or 90 to get all 10 reps on all 3 sets.)


Barbell Shrugs:
135 x 10 (Warm-up)
225 x 10
225 x 10
225 x 10
225 x 10 x 3

These were easy. Could go a lot heavier, and I always squeeze at the top.


Ez-Bar Curls:
50 x 12 x 3


Standing Calf Raises: (machine)
100 x 10 x 4


Lat Pulldowns:
60 x 8 x 4


Dumbbell Lat Raises:
12.5's x 12 x 3



Was actually really exhausted still from the squats the day before. I really need to do more abs work and stop saying it, and just do it. Going to look into the p90x abs workout now. Deadlifts tomorrow! My friend is joining me in the gym now and he's doing the cube with me. It's nice to have a training partner for once!

Keef
07-12-13, 11:48 pm
Cube Cycle 1, Day 1, Week 2
July 5th, 2013

Deadlifts (Reps)
No belt, Sumo
Deadlifts on 2" deficit:
135 x 5
185 x 3
225 x 3
255 x 3
280 x 8

280 x 8 x 1 (1 set of 8 at 70%)


Barbell Rows:
135 x 12 x 3


Leg Curl:
70 x 12 x 3


Cable Crunches:
65 x 20 x 3



My body is so sore from the past week of training, but I still got in a good amount of lifting. Definitely felt good to do some heavy cable crunches. Looked into the p90x abs workout and will probably do that monday or tomorrow.

Keef
07-17-13, 8:16 pm
Haven't posted in a few days but I'll post them now!

Cube Cycle 1, Day 2, Week 2
July 13th, 2013
Bench Press (Heavy)


Floor Press:
45 x 10
95 x 10
135 x 5
155 x 3
185 x 2 x 2 (2 sets of 2 at 80%)

Looking back at it, I was supposed to do 5 sets of 2, but only did 2. I had written it down wrong. Hopefully doesn't mess me up at all.


Bench Press:
155 x 15
155 x 11

155 x 15 x 2 (2 sets of 15 at 65%)

Probably should have warmed up my chest a bit more before this but I almost got the 2nd set for all reps.


Upright Rows:
65 x 12 x 3


Tricep Cable Pressdowns:
120 x 10 x 3 (Not real sure how the weight is measured at the little gym I went to today on the machines, but it was 120 and felt light.)

Keef
07-17-13, 8:20 pm
Cube Cycle 1, Day 3, Week 2
July 15th, 2013
Squats (Explosion)
No Belt


Squats:
45 x 1
95 x 8
135 x 6
185 x 3
205 x 3 x 8 (8 sets of 3 at 60%)


Olympic Squats:
135 x 5 x 5

First time doing these. Are they supposed to be a little tough on the knees? Started noticing a few days later that mine were a tiny bit sore.


Leg Press:
315 x 10 x 2

I don't understand why people can do more on leg press than me, but I can squat way more. Is it because I actually get depth on the squats, or something else? I don't usually train leg press.


Leg Extensions:
80 x 10 x 3 (pause at top)


Standing Cable Crunches:
65 x 20
72.5 x 20
80 x 15
80 x 12

Keef
07-17-13, 8:22 pm
Cube Cycle 1, Day 4, Week 2
July 17th, 2013
Bodybuilding


Standing Barbell Press:
45 x 10
65 x 6
85 x 10 x 3


Ez-Bar Curls:
50 x 12
50 x 10
50 x 12

Was set at 50 x 12 x 3


Calf Raises on Leg Press:
135 x 15
225 x 15
315 x 15
315 x 15


Lat Pulldowns Close-Grip:
50 x 10 x 3


Cable Flies:
20 x 10 x 3


Reverse Cable Crossover:
15 x 10
15 x 12
15 x 12


Leg Curls:
60 x 15 x 3

Keef
07-17-13, 8:27 pm
Cube Cycle 1, Day 1, Week 2
July 5th, 2013

Can't edit this because it's been too long., but it should be July 12th, 2013

Keef
07-21-13, 9:29 pm
July 20th
Week 3, Day 1 - Deadlifts (Explosion)
No belt, sumo

Deadlifts w/ 2” deficit:
135 x 5
185 x 3
215 x 3
240 x 3
260 x 2 x 6 (6 sets of 2 at 65%)

Accidentally did what is scheduled for the 2nd explosion day, should have done 8 sets of 3 at 60%.


Snatch Grip Deadlifts on 2” Plates:
200 x 5 x 2 (2 sets of 5 at 50%)

My hands could not go wide because they kept slipping on the bar. Tried hook grip as well, still no luck. No chalk and no grip on the outer parts.


Barbell Shrugs:
225 x 12 x 3


Dumbbell Rows:
50 x 12 x 3



----- I hope doing week 2 doesn't affect my training. I will probably do what was required for the first week next deadlift explosion day.-----

Keef
07-21-13, 9:31 pm
July 21st
Week 3, Day 2 - Bench (Reps)

Incline Bench Press:
45 x 10
95 x 6
135 x 5
165 x 7
165 x 8 x 1 (1 set of 8 at 70%)
My chest is definitely a weak point.

Incline Dumbbell Press:
30’s x 20
40’s x 20 x 2

Close-Grip Bench Press:
135 x 10
135 x 7

Dumbbell Flies:
15’s x 15 x 3

Triceps V-Bar Cable Pressdowns:
30 x 30
30 x 20
30 x 20
30 x 20
30 x 10

Hanging Leg Raises:
BW x 10
BW x 4

Finally can do these! I have trouble not letting my body swing and have to reset after each rep.

Decline Sit-ups:
BW x 15
25 lbs x 10 x 2


Was really tired today and still managed to get some high volume in. I can't believe I couldn't get the last rep on my incline set. I barely got the 7th one and sort of cheated by using a lot of body. My chest is a very weak point and most of my strength comes from my triceps. I just need to do more chest work.

Keef
08-01-13, 3:05 pm
July 22nd
Week 3, Day 3 - Squats (Heavy Day #1)
No belt

Squats:
45 x 12
95 x 8
135 x 5
185 x 3
225 x 3
265 x 2 x 5 (5 sets of 2 at 80%)

Good Mornings:
135 x 8 x 3

Leg Extensions:
60 x 12
70 x 12 x 2

Leg Press:
315 x 10 x 3

Keef
08-01-13, 3:05 pm
July 24th
Week 3, Day 4 - Bodybuilding


Standing Barbell Press:
45 x 8
70 x 6
90 x 10 x 3


Ez-Bar Curls:
50 x 10 x 3


Calf Raises on Leg Press:
225 x 10
315 x 12 x 3


Skullcrushers:
50 x 10 x 3


Dumbbell Lat Raises:
15’s x 10 x 3


Upright Rows w/ Ez-Bar:
50 x 10 x 3

Keef
08-01-13, 3:05 pm
July 26th
Week 4, Day 1 - Deadlifts (Heavy Day #2)
No belt, sumo


Deadlifts on 2” Deficit:
135 x 3
185 x 3
225 x 2
275 x 2
315 x 2
340 x 2 x 3 (3 sets of 2 at 85%)


Stiff-Leg Deadlifts:
225 x 8 x 3


Barbell Rows:
135 x 8 x 4


Dumbbell Shrugs:
70’s x 15 x 3


Decline Sit-Ups:
BW x 20
BW x 12, pause for 10 seconds halfway down last rep

Keef
08-01-13, 3:06 pm
July 28th
Week 4, Day 2 - Bench (Explosion Day #2)


Floor Press:
45 x 12
95 x 6
135 x 3
175 x 2 (accident)
155 x 2 x 5 (5 sets of 2 at 65%)
Programmed was: 155 x 2 x 6 (6 sets of 2 at 65%)

I was at a different gym and the plates looked just like the 10’s and I just didn’t notice.


Incline Dumbbell Press:
25’s x 12
50’s x 12 x 3


Shoulder Front Raises:
20’s x 10 x 3


Barbell Curls:
45 x 15 x 3


Standing Dumbbell Press:
40’s x 10
40’s x 8

Keef
08-01-13, 3:06 pm
July 29th
Week 4, Day 3 - Squats (Reps Day #2)
No belt


Squats:
45 x 12
95 x 8
135 x 5
185 x 3
225 x 3
265 x 6 x 1 (1 set of 6 at 80%)


Front Squats:
135 x 5 x 3

Trying to find a position where it doesn’t hurt my wrists, lacking flexibility. May have to just do the arms crosses style front squat.


Leg Extensions:
70 x 10 x 3


Leg Press:
225 x 10 x 3


Cable Crunches:
65 x 20
65 x 20

Keef
08-01-13, 3:06 pm
July 31st
Week 4, Day 4 - Bodybuilding


Standing Barbell Press:
45 x 8
75 x 5
95 x 10 x 3


Barbell Shrugs:
135 x 10
225 x 10 x 3


Calf Raises on Leg Press:
135 x 10
225 x 20 x 3


Ez-Bar Curls:
50 x 12 x 3


Pull-Ups:
BW x 7
BW x 3
BW x 5

Definitely need to work on lats and upper back strength.


Leg Curls:
60 x 15 x 3

Chivalry
08-01-13, 5:20 pm
Some good work in here man. Keep it up!

Wingman
08-01-13, 11:25 pm
Keep pushing.

Keef
08-04-13, 2:14 pm
August 2nd
Week 5, Day 1 - Deadlifts (Reps Day #2)
No belt, sumo

Deadlifts on 2” Deficit:
135 x 5
185 x 3
225 x 3
275 x 3
320 x 6
320 x 6 x 1 (1 set of 6 at 80%)

Stiff-Leg Deadlifts:
225 x 6 x 3

Dumbbell Rows:
45 x 12 x 3

Lat Pulldowns Wide-Grip:
55 x 15 x 3

Very light lat pulldowns, trying to build up some endurance in my lats. I don’t ever feel it in my left lat for some reason.

Cable Crunches:
65 x 20 x 3

Keef
08-04-13, 2:25 pm
Some good work in here man. Keep it up!




Keep pushing.


Thanks! Any tips you guys got for building more upper back strength? Been doing rows and stuff for awhile but I think it's my lats mostly. Maybe more lat pulldowns?

Wingman
08-04-13, 3:04 pm
Bent over BB rows and T-Bar really help. Check out Meadows rows as well, they hit the upper back really well, also.

Keef
08-16-13, 9:37 pm
August 4th
Week 5, Day 2 - Bench (Heavy Day #2)

Regular Bench Press:
45 x 12
95 x 6
135 x 4
175 x 2
200 x 2 x 3 (3 sets of 2 at 85%)

Cable Flies:
20 x 12 x 4

Tricep Cable Pressdowns:
50 x 12 x 3

Upright Rows:
50 x 12 x 3

Dumbbell Lat Raises:
15’s x 8 x 3

Decline Sit-Ups:
BW x 20
BW x 20
BW x 15

Keef
08-16-13, 9:37 pm
August 5th
Week 5, Day 3 - Squats (Explosion Day #2)
No belt

Squats:
45 x 15
95 x 8
135 x 6
185 x 3
215 x 2 x 6 (6 sets of 2 at 65%)

Good Mornings:
155 x 8 x 3

Leg Extensions:
80 x 10 x 4

Leg Press: (as many as I can)
315 x 15

Decline Sit-Ups:
BW x 20
BW x 15

Keef
08-16-13, 9:37 pm
August 7th
Week 5, Day 4 - Bodybuilding

Standing Barbell Press:
45 x 8
75 x 5
100 x 10
100 x 10
100 x 5

Ez-Bar Curls:
60 x 8 x 3

Calf Raises on Leg Press:
135 x 15
225 x 20 x 3

Cable Flies:
20 x 10 x 3

Leg Curls:
50 x 15 x 3

Dumbbell Lat Raises:
12.5’s x 10 x 3

Keef
08-16-13, 9:38 pm
August 9th
Week 6, Day 1 - Deadlifts (Explosion Day #2)
No belt, sumo

Deadlifts on 2” Deficit:
135 x 5
185 x 3
235 x 3
270 x 2
270 x 2 x 6 (6 sets of 2 at 65-70%)

Barbell Rows:
145 x 12 x 3

Wide-Grip Lat Pulldowns:
70 x 12 x 3

Hammer Station Shrugs:
315 x 8 x 3

Cable Crunches:
80 x 15
80 x 15
80 x 3 (My left wrist popped, and it hurt too bad to do any more reps and I didn’t want to injure myself. I ended up popping it back in after I left the gym.)

Keef
08-16-13, 9:38 pm
August 10th
Week 6, Day 2 - Bench (Reps Day #2)

Regular Bench Press:
45 x 10
95 x 6
135 x 4
165 x 2
185 x 6 x 1 (1 set of 6 at 80%)
Keeping my heels on the ground and my back mostly flat on the bench. It feels a lot better.

Incline Dumbbell Press:
40’s x 18
40’s x 15
40’s x 15

Dumbbell Flies:
17.5’s x 12 x 3

Tricep Cable Pressdowns w/ Straight Bar:
50 x 12 x 3

Dumbbell Lat Raises:
10’s x 12 x 3
Extremely strict, trying to get my traps out of the movement. Chest up is a good cue.

Leg Raises:
BW x 10 (terrible reps)

Decline Sit-Ups:
+25 lbs x 12
+25 lbs x 8

Keef
08-16-13, 9:39 pm
August 12th
Week 6, Day 3 - Squats (Heavy Day #2)
No belt

Squats:
45 x 12
95 x 8
135 x 5
185 x 3
225 x 2
255 x 2
280 x 2 x 3 (3 sets of 2 at 85%)

Front Squats:
135 x 10
135 x 8
135 x 8

Using the arms across the bar method (bodybuilding style.) It is a lot more comfortable but kills my shoulders.

Lunges w/ Dumbbells: (each side)
40’s x 5 x 3

Right side of SI joint bothers me when standing back up after right side lunge.

Leg Curls:
80 x 10 x 3
Hold at top of each rep.

Cable Crunches:
80 x 15
95 x 10
65 x 25

Keef
08-16-13, 9:46 pm
August 14th
Week 6, Day 4 - Bodybuilding

Standing Barbell Press:
45 x 10
75 x 5
95 x 10
95 x 8
95 x 6

Calf Raises on Leg Press:
225 x 15
315 x 15 x 3

Ez-Bar Curls:
50 x 12
50 x 12
50 x 8

Upright Rows:
50 x 8 x 3

Cable Flies:
20 x 12 x 3

Tricep V-Bar Pushdowns:
35 x 15 x 3

Keef
08-16-13, 9:46 pm
August 16th
Week 7, Day 1 - Deadlifts (Heavy Day #3)
No belt, sumo

Deadlifts on 2” Deficit:
135 x 3
185 x 3
225 x 2
275 x 1
315 x 1
360 x 1 (1 rep at 90%)
370 x 1 (1 rep at 92.5%)
380 x 1 (1 rep at 95%)
All pretty easy.

Stiff-Leg Deadlifts:
185 x 10 x 3

Wide-Grip Lat Pulldowns:
50 kg? x 10 x 3

Dumbbell Shrugs:
60’s x 15 x 3

Shrugs very strict, going high with a pause at top.

Captains Chair Leg Raises:
BW x 15
BW x 12
BW x 12

Keef
08-22-13, 7:40 am
August 17th
Week 7, Day 2 - Bench (Explosion Day #3)

Regular Bench Press: (60-90 sec intervals)
45 x 10
95 x 6
135 x 3
160 x 2 x 5 (5 sets of 2 at 70%) All Paused

Incline Dumbbell Press:
60’s x 8 x 3

Dumbbell Flys:
20’s x 10 x 3

Tricep Rope Pushdowns:
50 x 10 x 3 (grab top of rope)

Dumbbell Lat Raises:
12.5’s x 8 x 4

Decline Sit-Ups:
BW x 20
BW x 10
BW x 10

Keef
08-22-13, 7:42 am
August 19th
Week 7, Day 3 - Squats (Reps Day #3)
No belt

Squats:
45 x 12
95 x 6
135 x 4
185 x 2
225 x 2
255 x 1
280 x 2 x 1 (1 set of 2 at 85%)

Last set was easy.

Front Squats:
135 x 8 x 3

All pretty easy.

Leg Extensions:
50 x 12 x 3

Dumbbell Lunges: (both sides)
40’s x 5 x 3

SI joint still bothers me on the right side when I stand up after doing a right side lunge.

Keef
08-22-13, 7:47 am
August 21st
Week 7, Day 4 - Bodybuilding

Standing Barbell Press:
45 x 8
75 x 4
105 x 5 x 3
Last set was extremely tough.

Seated Calf Raises:
45 x 10
90 x 10 x 3

Ez-Bar Curls:
70 x 6 x 3

Pull-Ups:
BW x 5
BW x 4
BW x 5

Really focused on using mostly the lats.

Dumbbell Lat Raises:
10’s x 12 x 3

Dumbbell Shrugs:
70’s x 10 x 3

Keef
09-10-13, 7:44 am
August 21st
Week 7, Day 4 - Bodybuilding

Standing Barbell Press:
45 x 8
75 x 4
105 x 5 x 3
Last set was extremely tough.

Seated Calf Raises:
45 x 10
90 x 10 x 3

Ez-Bar Curls:
70 x 6 x 3

Pull-Ups:
BW x 5
BW x 4
BW x 5

Really focused on using mostly the lats.

Dumbbell Lat Raises:
10’s x 12 x 3

Dumbbell Shrugs:
70’s x 10 x 3

Keef
09-10-13, 7:45 am
August 23rd
Week 8, Day 1 - Deadlifts (Reps Day #3)
No belt, sumo

Deadlifts on 2” Deficit:
135 x 3
185 x 3
225 x 2
275 x 1
315 x 1
340 x 2 (1 set of 2 at 85%)

Stiff-Leg Deadlifts:
225 x 8 x 3

Barbell Rows:
135 x 10 x 3

Leg Curl:
100 x 8 x 3

Keef
09-10-13, 7:48 am
August 25th
Week 8, Day 2 - Bench (Heavy Day #3)

Regular Bench Press:
45 x 10
95 x 6
135 x 3
165 x 1
185 x 1
210 x 1 (1 rep at 90%)
220 x 1 (1 rep at 92.5%)
225 x 1 (1 rep at 95%) MISS

Incline Dumbbell Press:
40’s x 20 x 3

Incline Dumbbell Flies:
20’s x 10 x 3

Skullcrushers:
50 x 10 x 3

Chest Dips:
BW x 10 x 2
BW x 9

Keef
09-10-13, 7:49 am
August 26th
Week 8, Day 3 - Squats (Explosion Day #3)
No belt

Squats:
45 x 12
95 x 6
135 x 4
185 x 2
205 x 1
(60-90 sec intervals)
230 x 2 x 5 (5 sets of 2 at 70%)

Paused Front Squats:
155 x 5 x 3

Leg Extension:
100 x 8 x 3

Leg Press:
225 x 15 (as many as I can)

Hanging Leg Raises:
BW x 8 x 2

Cable Crunches w/ V-Bar:
72.5 x 30

Keef
09-10-13, 7:50 am
August 28th
Week 8, Day 4 - Bodybuilding

Seated Dumbbell Press:
30’s x 10
50’s x 10
50’s x 9
50’s x 6

Seated Calf Raises: (all slow)
45 x 10
90 x 10 x 3

Cable Curls:
25 x 15
25 x 15
25 x 10

Reverse Cable Curls:
20 x 8 x 3

Lat Pulldowns:
50 x 8 x 3

Dumbbell Lat Raises:
12.5’s x 12 x 3

Keef
09-10-13, 7:50 am
August 30th
Week 9, Day 1 - Deadlifts (Explosion Day #3)
No belt, sumo

Deadlifts on 2” deficit: (30-90 sec intervals)
135 x 3
185 x 3
225 x 2
255 x 1
280 x 2 x 5 (5 sets of 2 at 70%)

Barbell Rows:
185 x 6 x 3

Dumbbell Shrugs:
80’s x 12 x 3

Leg Curls:
110 x 12 x 3

Keef
09-10-13, 7:51 am
August 31st
Week 9, Day 2 - Bench (Reps Day #3)

Regular Bench Press:
45 x 10
95 x 5
135 x 3
165 x 2
200 x 2 x 1 (1 set of 2 at 85%)

Flat Bench Dumbbell Press:
70’s x 8
70’s x 6
70’s x 5
60’s x 5

Dumbbell Tricep Extension:
60 x 12
60 x 10
60 x 7

Incline Dumbbell Flies:
20’s x 12 x 3

Chest Dips:
BW x 8
BW x 8
BW x 4

Keef
09-10-13, 7:51 am
September 2nd
Week 9, Day 3 - Squats (Explosion Day #3)
No belt

Squats:
45 x 10
95 x 6
135 x 3
185 x 2
225 x 2
265 x 1
295 x 1 (1 rep at 90%)
305 x 1 (1 rep at 92.5%)
315 x 1 (1 rep at 95%)

Front Squats:
185 x 5 x 3

Leg Extension:
105 x 12 x 3

Lying Leg Curl:
100 x 12 x 3

Hanging Leg Raises:
BW x 6
BW x 4

Ab Wheel w/ Knees on Ground:
BW x 10
BW x 8

Keef
09-10-13, 7:52 am
September 4th
Week 9, Day 4 - Bodybuilding

Standing Barbell Press:
45 x 8
75 x 4
95 x 12
95 x 3 (drop set to 75 for max reps)
75 x 6

Calf Raises on Leg Press:
135 x 10
225 x 20
225 x 15 x 2

Incline Hammer Curls:
20’s x 12
20’s x 8
20’s x 6

Hammer Smith Shrugs:
135 x 10
225 x 15
225 x 12 x 2

Pull-Ups:
BW x 7
BW x 3
BW x 4

Dumbbell Lat Raises:
12.5’s x 12
12.5’s x 15
12.5’s x 10

Keef
09-21-13, 10:22 am
Forgot to post this, but here are my mock meet results.

September 10th
Mock Meet


Squats:

45 x 10
95 x 4
135 x 2
185 x 1
225 x 1 (wear belt)
275 x 1
315 x 1

First Attempt: 340 *

Second Attempt: 350 xx miss

Third Attempt: no attempt


Bench Press:

45 x 10
95 x 3
135 x 1
165 x 1
195 x 1

First Attempt: 225 xx miss

Second Attempt: no attempt

Third Attempt: no attempt


I was really pissed off about this. I could tell my bench had gotten weaker through the cycle, but 225 is something I could always hit in the gym, so I felt it would be a good opener.. I will just set my bench max at 220 for the next cycle I run.


Deadlifts:

135 x 3
185 x 2
225 x 1
275 x 1 (wear belt)
315 x 1
365 x 1

First Attempt: 405 *

Second Attempt: 415 * (10 lb pr)

Third Attempt: no attempt, 415 was definitely the most I could get.

Basically, I mostly put on size, and didn’t really gain much strength from this cycle. I am sure I made mistakes in the training, but I don’t feel like they would have made my lifts go down that much. My squat was about the same, bench had gone down, and deadlift had been about the same. I am going to try some other stuff, and do what I found worked best for me for awhile.