View Full Version : No more wasted time
So this will be first my log, I am starting the Cube Method on Monday July 8th, my next meet is October 12th and 13th, The 17th Annual Power Challenge Boston put on by RPS powerlifting. My names Justin Henry, 22 years old live in Springfield MA.
I competed in my first meet this year on April 20th, my lifts were a 345 squat pr, a 250 bench (missed 265 on my 3rd) and a 470 dead 20lb pr. I started using the westside method in January I choose it because personally it was one i had always heard about in powerlifting and didnt really search around for anything else. So my total time training in powerlifting so far has been about 6 months. Before that I followed the typical bodybuilding workouts but felt myself growing bored with this and wanting to become strong. Growing up whether it has been at work, home, high school sports, around friends and now in the gym I have never wanted to be viewed as weak or unable to complete something, I think part of this was due to a demanding stepfather, and wrestling for 5-6 years in school. Ill never forget some of my wrestling coaches faces and the things they said that have stuck with me, one of my favorite is when one coach was said something along the lines of "When your on your back about to get pinned, you can get up, but you have to want to get up, I look at some of you and you have already given up and put on a show to look like you tried, but I know the difference and your just cheating yourselfs, when you walk away from this sport after you graduate you will have to live with the fact that maybe if you really tried you could have been better a state champion even, and nobody but yourself will have to feel that." This one has stuck with me to this day. My brief period in the Air Force also has given me the drive, discipline, and accountability to want more of myself and do the absolute best I can at any and everything encounter. I recently got out of a 2 year relationship that really brought me down and didn't allow me to fully apply myself to training the way I wanted to, now that that's over i am ready to hit this 100% and keep improving.
2 months after that meet I entered in a meet 11 days before it started, the RPS Ct Battle Of Champions, I hadnt really trained long prb about 5 weeks and honestly wanted to do it just for fun, I took a spot after someone dropped out, so on that day i did my last heavy deadlift workout 11 days out, had 1 more heavy squat workout 7 days, and in between those a bench workout and then one more 4 days out. My numbers for this meet
were a 380 squat pr, a 270 bench(missed 300 on my 3rd) and a 500 dead pr, for a total of 1,150. Both meets I competed in the 198 raw classic class.
So my squat and deadlift on the westside system have been improving but my bench has mostly stayed the same and honestly I feel like the strength just isnt there anymore, I personally dont feel like the speed day with bands has any carryover to my bench and that was also mentioned by Brandon Lilly I believe that he didnt feel like they helped either, so that was one thing that made me turn my head to the Cube, the 2nd thing is box squatting, I can box squat 465 for a single with mini bands anchored at the bottom, sometimes ill hit 430ish for 2 or even 3 reps with the bands, but my meet squat so far has only been 380, I honestly could have done more in my last meet maybe 405 on my 3rd, but could I have hit a 465 squat at my meet, that I would have to say no to.
The cube method has really appealed to me with the focus on the basics and barbell movements, no box, and not much band work. Im excited to get this program under way and will do my best to log every workout.
week 1 day 1 deadlifts reps
warmup from 1 inch deficit 135 x10, 225 x5 315 x 3
1st working set of deadlifts from 1 inch deficit 1 set x 8 reps 350lbs
...
4 inch block pull deadlift 2 sets x 3 reps 405lbs
olympic stance squat 3 sets x 8 reps 250lbs
(dont have a glute ham raise) so I chose ham curls 4 sets x 10 reps 70lbs
back raises 50 reps
abs 50 reps
week 1 day 2 bench heavy
preworkout-foam roll, band flys, face pulls, pushups
Floor press (warm up) 135x5, 135x3, 185x3
Floor press working sets 225 5 sets of 2 reps
Bench 165x15, 170x15
Lat pulldown 3 sets 12 reps, weights were 100, 110, 120
band pressdown used elitefts pro mini band, 4 sets 25 reps (really felt these, tris were fried after felt good)
db shrugs 3 sets 15 reps 60lb dbells
military press 3 sets 12 reps weights were 135, 155 and 155
abs 50 reps
another good workout loving the cube so far its kicking my ass, havent been this sore in a year or so, cramps everywhere everythings tight, totally different then westside really feeling these first 2 workouts.
Still sore from mondays deadlift day, 11 hrs at work blah blah still kicked ass heres the workout
Squat 8 sets 3 reps 230lbs ( 1 sec pause at bottom really lowd ass touched calfs a few times)
squats double mini band 1 set 2 reps 305 lbs
olympic squat 5 sets 5 reps (went with 160 lbs, squatted a bit wider than usual and went as deep as i could go)
leg press 4 sets 15 reps (4 plates total the whole time, switched foot position every set really felt these)
no reverse hyper (choose lying ham curls) 3 sets 12 reps 40lbs
kb swings 3 sets 12 reps, 12 lb, 18lb and 20 lbs
abs 50 reps
made it thru this workout with no belt almost thru it on at around my 5th set of squats but hacked thru it, another great workout, legs are fried, again havent felt a workout this good in a while, the cube is really showing me that i havent been training as hard as i could have been, putting 100% effort into everything, really motivated to get some big prs at my meet
bodybuilding day
military press 2 sets 8 reps 135 2 sets 8 reps 155
bicep ez curl 3 sets 12 reps, 60 lbs, 70 lbs 90 lbs
calf raises 5 sets 15 reps, dont remember the weight
tricep extensions (laying skull crushers with ex curl bar) 60lbs, 3 sets 12 reps
front raises 3 sets 12 reps, 50lbs 60 lbs, 60lbs
time was running out didnt get a 6th exercise in or abs
Deads explosion
deads from from floor (no belt) 8 sets 3 reps 300lbs
4in block pull snatch grip 3 sets 12 reps 250lbs
squat 3 sets 8 reps 135lbs, went with 135 back was feeling tight as hell
barbells shrugs 3 sets 12 reps 100lbs
back raises 50 reps
lat pulldown 4 sets 15 reps 9 (dont remember weight used)
abs 50 reps
good workout, back got real tight after the deads from floor had to throw the belt on for the 2nd exercise, trying to go as long as i can without it though, the high reps of block pulls were a killer, feeling strong
Long day at work , heat wave in mass, im a landscaper so im outside all day. Really enjoyed this workout prb my fav so far crazy pump.
Bench Reps
Incline Bench press 1 set 8 reps 195
Incline DB press 2 sets 20 reps, went with 60lb dbells
Close grip bench 3 sets 12 reps, started at 155lbs, dropped to 135 for 2nd set, 3rd set was tough at 135 had to pause a few times
band flys with elitefts pro mini bands, 3sets 15 reps (these felt awesome first time doing them)
tricep press 100 reps, did each arm seperate 50 reps at a time with a micro band, good burn at the end
military press 3 sets 12 reps, shoulders were fried went with 115 lbs for all 3 sets
abs 50 reps
This style of workout i think is what i was missing doing the westide template, felt good to do incline work and reps for 20 on db presses havent done something like this in months, hope to gain some size and strength back in my chest, in 7 months my bench has gone from being my strongest lift to my weakest. hope to improve this
Joined everyone from Universal for the Jersey Roadtrip friday to sunday, had a blast great time great gyms.
Week 2 day 3
squats 5 sets 2 reps 305Lbs
Goodmornings 3 sets 8 reps 135lbs (first time ever doing these)
leg press 3 sets 20 reps 4 plates total all 3 sets
lunges 3 sets 12 reps 60lb dumbbells
back raises 60 reps
band leg curls (elitefts pro mini bands) 2 sets 50 reps
abs 50 reps
Goodmornings felt good made everything tight, band leg curls were also a first for me, these were tough but also worked the muscle well felt these for a few days
week 2 day 4 workout
This one was down at Attilus gym in wildwood new jersey, Awesome gym great music perfect for training
cant remember what exactly everything I did though, only did the military press, bicep curls and calfs, but did alot of volume and weight.
Week 3 day 1
Deadlifts Heavy
Max dl off 4in blocks 5 sets 2 reps 405lbs
Snatch grip deads 2 sets 8 reps 325lbs
dumbbell rows 3 sets 10 reps, 80 lbs, 90lbs 100lbs
dumbbell shrugs 2 sets 20 reps 60 lbs each
kettle bell swings 50 reps with 15 lb kettlebell
abs 50 reps
Snatch grip deadlifts were tough never did them, feeling them already, enjoyed them though can see them helping improve my strength
All caught up now here was todays training
Week 3 day 2
bench explosion
Floor press 8 sets 3 reps 165lbs
incline db press 3 sets 15 reps 75 lbs all 3 sets
band press down mini band 100 reps
standing dumbbell press 3 sets 10 reps 50lbs, 40lbs, 40lbs
band flys with min band 3 sets 15 reps
abs 50 reps
doing abs every session has made a big difference
Week 3 day 3
Squats Reps
Squats 1 set 8 reps 265lbs (wrapped knees for this)
wide stance goodmorning 3 sets 8 reps 95lbs
hack squat 3 sets 8 reps 180lbs
olympic squats 50 reps 135lbs
quad extensions 3 sets 20 reps 50 lbs
abs 60 reps
The squats for 50 were tough, made it through, added some quad extensions to get some blood into the quads felt good.
switching to a new gym tmr that allows chalk and has a deadlift platform. pretty pumped for this. Start back at week one on monday, went pretty easy i feel these first 3 weeks, would like to try some rep pr's and a few heavy doubles on some of the days, also would like to add in some more assistance work especially for chest.
So sunday I met up with about 10 or so powerlifters and lifted at there gym, good group of guys, met them at my last meet, extra day for me ended up doing chest and tris didnt have a 4th day after last week cause I knew i was wokring out chest on sunday, worked up to some triples, hit 275 for a double which was awesome cause at my last meet i hit 270 on my 2nd attempt, i was feeling real good and talking about how i missed 300 on my third attempt last meet and everyone said go for it cause the 275 for 2 looked good, so I did and nailed it, felt great. 300 new bench pr
week 4 day 1
Deadlift Reps
deads from 1in deficit 1x8 350lbs
4 inch block pull 2x3 405lbs
did a few doubles and a single(wasnt a heavy day but hey i was feeling good) 425x2 455x2 475x1
olympic stance squat 3x8 250lbs (wrapped knees all 3 sets)
laying ham curls 4x10 50lbs, 80lbs for last 3 sets
back raises 50
abs 50
Thinking about doing my next meet with knee wraps been using them the last 2 squat days and like the feeling
week 4 day 2
chest heavy
floor press 5x2 240lbs
bench 2x15 175lbs
3 board press 1x5 245lbs 1x2 265lbs
lat pull down 3x12 160lbs, 180lbs, 200lbs
band press down, mini band 4x25 (these kill tries are fried)
db shrugs 3x15 60lbs, 80lbs, 80lbs
military press 3x12 135lbs, 165lbs 155lbs
abs 50
Threw in some board presses never done them felt good, love that my new gym has them, good workout even though I had a heavy chest day 2 days ago, recovered well and had a great session today, I think i might be hitting up the bench day sundays with the powerlifting group so i might push back my cube chest day which is normally a tuesday to a wednesday to have an extra day of recovery we shall see how it goes. Need to build my shoulders too, my military press is weak,
week 4 day 3
Squat explosion
squat 8x3 230lbs
squats reverse doubled mini band 2x2 305lbs
olympic squat 5x5 185 lbs
incline leg press 4x15 180lbs
laying ham curls 3x12
kb swings 3x12
abs 50 reps
week 4 day 4
chest/bodybuilding day
So like i said before im adding this second chest day for the time being with the group I train with, they have really been helping me with my form
Im using a slightly wider grip and it has improved my bench alot, still trying to perfect my form its nice to have ten plus people watching and giving you pointers
worked up to 265 for a double then worked down to 225 for a set of 5.
then finished with
db shoulder press 3x12 55lbs, 70 lbs, 60lbs
front raises 3x12 50 lbs
cable preacher curl 4x12 50-70lbs
db curls 3x12, 35lbs, 40lbs, 40lbs
between this and my next cuve chest day i have about 65 hrs recovery time, so not worried about how it will affect me as of now, might be heading up for my squat day to hit the monolift with everyone and get some squat tips as well.
week 4 day 1
deads from floor 8x3 300lbs
4in block pull snatch grip 3x12 250lbs (these kick my ass lol)
squat 3x8 225lbs, 205lbs, 205lbs
barbell shrugs 3x12 135lbs, 185lbs, 185lbs
back raises 50 reps
machine lat pulldown close grip, 4x15 160lbs, 160lbs, 180lbs, 180lbs
abs 50 reps,
tons of volume today felt this the next morning
week 4 day 2
bench reps
incline bench 1x8 210lbs
incline db press 2x20 55lbs, 65lbs
wide grip bench 3x12 185lbs, 165lbs, 155lbs
band fly with mini band 3x15
rope cable pressdown 100 reps
military press 3x12 135lbs, 155lbs, 155lbs
abs 50 reps
Been using i slightly wider grip as of sunday, i was told i bench really close basically a close grip bench, moved a few inches out and had great results sunday, my triceps have been being used a ton for my bench work and my chest size has been decreasing so i believe the wider grip will help my press and also build my chest back up,
A goal I have set for myself in 2016 was to start some time of log again, figured I would jump back to this thread in hopes of continuing. I could make a million excuses as to why I stopped but the simple answer is I've lacked motivation, not just when this thread initially stopped but over the last few years.
On and off I've had weeks where I don't want to do anything involving weightlifting. Not sure of the exact reason but I've recently seem to have overcome it and have been back 4 months strong now. I recently competed in the Rps lump of coal close to my home town a few weeks back and this really got the ball going for me.
It was my first meet in almost 2 years, just a push pull ended with a 270 bench and 515 deadlift. It's feels great to be back doing what I love and can feel the difference already in my attitude in life and the gym.
I hope to hit the ABC in Staten Island next weekend to further my head on approach to a better gym atmosphere.
I recently started training with an old friend and former training partner and this has added to me being able to motivate me to make the changes I needed to make in order to get my Myself back in the gym, back to meal prepping and back to having the passion and drive to do everything I can to achieve my goals.
I would be happy with being able to post on here once a week with a Summary of the week, and if possible go knot more detail than just what I trained, I would like to include more meal info, how I slept etc and other brief details to make it more interesting than just how many sets I did
My next meet is the RPS REVOLUTION I believe in late March early April, have completely committed but should be within the next week or 2. Personal bests as off now are 290 bench, 420 squat and 515 for deads
This will be my second cycle using 5,3,1. Out of the last few in have tried being Westside and a few variations of the cube, 531 has been my favorite due to the simplicity. I do like to add my own spin on it such as adding a set here and there but for the most part I stick to the percentage and set rep ranges.
I've noticed tremendous strength increases which I would say are benefiting from a steady meal prep and my heaviest body weight to date, currently between 205 to 210 body weight. My last 5 meets have been all at the 198 weight class
Officially signed up for April 2nd RPS revolution in sterling ct
I think the most manageable thing for me is a weekly update. I am coming to the end of my 3rd run through 5,3,1
Yesterday was bench day with the guys...
225x5
245x3
255x3
265x1
280x1
295x1. (5pound pr)!
Benched 290 about two years back. I've always struggled with bench and have missed 300 as my third attempt in 3 different meets.
I felt like I could of hit at least 305 yesterday but I'm gonna save it for another time.
We have a good group that gets together on Sunday's to bench and it has been helping a lot especially knowing you have a spotter. I used a slingshot for the first time 2 weeks ago and really liked what it did for overloading, I was sore for 3 days after haha. Got deads tonight then squats tmr and I start my next cycle
deanna7272
01-25-16, 9:28 pm
Glad to see ya logging again!!
Did ya make it to the ABC??
Glad to see ya logging again!!
Did ya make it to the ABC??
I did make it, it was an awesome gym. Headed down with my younger brother, the gold shirts are really cool looking.
Another great abc...
Are you going to the Cage this year? Pretty close to booking everything soon.
deanna7272
01-26-16, 7:42 am
I did make it, it was an awesome gym. Headed down with my younger brother, the gold shirts are really cool looking.
Another great abc...
Are you going to the Cage this year? Pretty close to booking everything soon.
Oh, absolutely... ((I booked in October....lol))
Those shirts look awesome... I liked the ones in gold that we had for the National ABC, but that THICK gold is badass!!!
Hit deadlifts last night, energy wise wasnt feeling it and was a bit sore, but nothing some nose torque wouldn't fix
135x5
135x5
135x5
225x5
225x3
225x2
315x3
315x3
Those were my warmups, needed some extra pulls to get loose today
First working set was
385x5
Then
435x3
My next was supposed to be 495x1but I felt like I needed a few pulls before this I did
465x1
480x1
495x1
Finished out was some trap bar deadlifts at
225x10 did 4 sets of these
Then some straight bar push downs
Been a great week, I'll keep this one short
Squats
Warmups then working sets were
315x5
355x3
385x2 (was supposed to do one but snuck another one in, 420 is my current best squat)
Did these 3 is elitefts heavy knee sleeves and belted
385 is the highest I've squatted in almost a year, been a huge slacker.
2 sets of rev band squats with elitefts mini bands
365x5
365x8
I did make it, it was an awesome gym. Headed down with my younger brother, the gold shirts are really cool looking.
Another great abc...
Are you going to the Cage this year? Pretty close to booking everything soon.
If you don't mind me asking what hotel did you book, I'm undecided which one I want to book at, I did one a town over a few years back but this year would like to be right in the downtown area if possible
Bench Sunday
Working sets were
225x5
225x5
235x5
245x5
Flat dumbbell press 85's
3x10
In and out today, didn't do much extra work I'll turn it up during the week
deanna7272
01-31-16, 10:00 pm
If you don't mind me asking what hotel did you book, I'm undecided which one I want to book at, I did one a town over a few years back but this year would like to be right in the downtown area if possible
I usually stay at Red Roof because you can earn nights and they are inexpensive... Lol. I don't need chocolates on my pillow, especially for the few hours that I'm there...lol...
I am booked at the RR in Hilliard, it's like 8 miles or so from the Expo...
Yea I'm thinking of doing one of the cheaper places too but still somewhat pleasant, basically it is just for sleeping
So yesterday I hit my calf with a metal cut off wheel at work, received 3 heavy duty stitches and the doc said no gym for two weeks.
Going to try benching tmr, think I can manage that.
Might have to suck it up and take a rest week for squats and deads, I can get the stitches out earliest Monday feb 15.
Minor set back still upsetting though
So far this week I s only benched on 2-6 (Sunday) due to my calf, and last night (Monday night) I worked midnight to 10am plowing so my schedule is going to be a bit wacky this week
Sunday's bench day was another improvement in the strength category
First working set was
225x5
225x3
245x3
260x3
275x5 off 3 board
275x2
275x7 with red slingshot
This week is my 3 rep range on the 5-3-1 program but as you can see I've been experimenting, if more reps are there I do them. My first set of 5 at 225 was super smooth prb could of did more and that was only supposed to be a set of 3. Strength is increasing
Got the stitches out of my calf today which means... Deadlifts!
14 days since my last deads
Today was the 3rd week of of 5,3,1
Warmups
135 3x5
225 2x5
315 3x3
Working sets
385 x5
435 x3
475 x1 ( usually been hitting this for a second but felt extremely heavy today)
Wasnt feeling it today for anymore singles so I dropped the weight and did so deficit pulls with
315 3x5
Accessory work today was lay pulldowns then hit bis and abs. Finished at 9pm have to go plow tonight at 2am
3 rep squat day
295x3
335x3
355x3
Did a single today with 385 x 1
Hit this a few weeks ago for two so it felt good to hit it again, next week on my 5,3,1 day I would like to beat this by ten pounds to put me at 395 or more.
(Comp Best is 420 two years ago)
deanna7272
02-23-16, 10:54 pm
Congrats on the interning!! What a great way to return to The Cage!!
Congrats on the interning!! What a great way to return to The Cage!!
Thank you! Very excited it's going to be a great experience 2016 is going well so far!
Deads sets of 3
Feb 24
365x3 70% of 515
415x3 80% of 515
460x3 90% of 515
480x1
For my last 4 weeks of training I am thinking about keeping these as a starting number but adding 5 pounds to each up until my last deadlift session which I usually do ten days out
I am also thinking about doing this with squats and bench adding 5 to each with a single thrown in here and there.
Here's a recap how this week went
Deads
365x3
415x3
460x3
480x1
(515 is my max)
Squats
295x3
335x3
355x3
385x1
(420 is my max)
Bench
205x3
235x3
265x3
(290 is my max)
Deads today, 4 weeks from the April 2nd meet.
Added 5 more pounds on each working set like I said I would in the previous post.
I'm kinda going to break away from following the 5,3,1 cycle and focus on reps of 3, if there is more to give I'll hit a rep pr.
Conventional deathlifts
370x3
420x3
465x3
Then did pulls off blocks mid shin level
375x5
405x3
455x3x2
Lat pull down 3x10
Dumbell rows
130x10
140x10
150x10
Pete Rubish back raises with a bar
105x5
160x5
185x5x2
Glute ham raise
Abs
Benched today at the abc in Columbus, picked up some sleeves from iron rebel today at the booth it was nice to try them on and have them fitted.
Bench working sets
225x3
245x3
265x3x3
Finished out with some tri pressdowns and Lat pull downs
Decent session, not pressing on a comp bench was a bit difficult kept slipping but made it work
Got home at 9am today, took a few power naps on my way from Columbus to Massachusetts, 15 hours total to get home with a few breaks.
Ended up staying awake for the day and went to train at 6pm
Was feeling tired but something told me to pull heavy today,
Did my warm ups a lot slower than usual and with less reps, one thing I noticed at the cage was the long breaks in between sets and a lot of guys warmed up with single pulls, everyone is different but I have it a shot and my back felt great
135 x5
225x1
315x1
375x1
405x1
455x1
495x1
520x1(5lb pr)
End up with a 5 lb pr, I Have pulled 530 in a comp but got hit for hitching, it was a close call but this 520 pull was smooth.
block pulls mid shin. Pulled till I couldn't anymore
405x6
405x8
405x5
Trap bar deads
405x8
455x5
455x7
Accessory work was
Lat pulldowns
Abs, sit ups and leg raises
Back raises with 110lbsx10
165x6
165x7
165x5
Christman
03-08-16, 9:02 pm
Looking good in her brother. It was awesome meeting you and training with you at the ABC. Will be following along for sure!
Hey thanks! It was nice to meet you and train as well, didn't even realize it was you when you came into the shop on Sunday, wasn't ignoring you if you said what's up. Saw you standing outside a few mins after.
I try to post at least twice a week in here with an update
Squats today used the buffalo bar again
145x5x2
235x2
285x2
335x3 sleeves belt
355x3 sleeves belt
375x3 knee wraps belt
Deadlifts as an accessory with
315x10
315x7
315x5
Trap bar deads
Not sure what the trap bar weighs so I'll just give the plate weight
270x7
360x5
430x5
Lat pulldowns
Face pulls
Ghr
Back raises
Abs
Pull ups
Pretty big day volumes wise, was at the gym for 2.5 hrs which might be a world record for me haha
This was my most confident day squatting since I started training again in october. Last week I hit 380x1 today was 375 for 3 which is a big confidence builder.
Opener for my April 3rd meet is looking to be around 380-390
nice meeting ya man, thanks for carrying that dumbbell...my core was crushed after carrying that two days in a row
Glad to help, it was nice to meet you as well, it's helpful to finally put some faces to the names I see on here,
That dumbbell sure was heavy!
Glad to help, it was nice to meet you as well, it's helpful to finally put some faces to the names I see on here,
That dumbbell sure was heavy!
haha it sure was man, its hard to believe somethign that small is 155lbs. You should have seen us lugging around the 254, 274 and 300lb. It was a bitch to just move off the pallet.
Hit two rep prs yesterday with 250 and 260, have about 2-3 bench sessions left getting close now 19 days out
Had a nighttime body weight of around 216 today which is the heaviest have ever been in my life
225x3
245x5
250x3 (with commands bench press rack)
250x5
260x5
4 days out hit all my openers the last week 385 squat (420 best) 265 bench (290 best) 475 dead (515 best)
Feeling very confident I hit a lot of rep prs this training cycle, this will be my first full power meet since October 2013
Next post will be my total etcs as of now I feel good for a 440 squat, 300 bench and a 530+ deadlift
Christman
04-02-16, 6:43 am
Best of luck bro, can't wait to hear how you do.
Meet is done !!
Ended up going 7-9 220 raw modern class open
Squats 380, 425, 445(25lb pr)
Bench 265, 300(10lb pr), 315 (miss)
Deadlift 475, 525(10 lb pr), 545 (miss)
Overall I am extremely happy with my performance my 3rd lifts are usually to easy so even though I missed 2 of them I am glad I went for them. 3rd squat felt great think I had another 15 pounds in me. Ended the day with 3 prs and a 1270 total which is a 45 pound total increase
New thread under "your journey" titled full steam ahead, this one is to outdated for me with 4 years of scattered training I would like to start a new and focused thread