Theory Training

[WRKFNHARD]

Hello Everyone,
I am going to be following the CUBE for the next ten weeks. I modified the program to be able to make a better fit for what I feel I need. The split that I will be following is below.

Monday – Squat
Tuesday – Bench
Wednesday – Rest
Thursday – Deadlift
Friday – Military Press
Saturday – Rest
Sunday – Rest

[WRKFNHARD]

9 Weeks and 6 Days until my third Powerlifting meet. I've PRd every time I have competed in all lifts except for the Bench Press. In my last meet my bench press wouldn't budge even though I have hit that weight in training.im pretty sure I know what I know what I did that made that happen. My goal this time is to correct what happen last time with my bench, PR on all my other lifts, and total. Training starts tomorrow.

[WRKFNHARD]

Back Squat - Warmup
155x5, 192.5x5, 232.5x5, 270x2
Back Squat - Work Set 5x2 at 80%
310x2, 310x2, 310x2, 310x2, 310x2+(I stopped at three reps)
Super Set Polaris Leg Press (I'm going to put how much weight I added to the machine)/Decicit RDLs 4-7 Reps Each
540x5/225x7, 540x5/225x7, 540x5/225x7

[WRKFNHARD]

Bench Press 5,5/8x3 at 60%
12x5, 155x5, 185x8x3
I decided to do something different today. 6 Sets of 185x3 and three sets of 215x3 (Red Sling Shot)

Incline Dumbbell Bench Press 8-12 Reps
60, 65, 70, 75 (I'm going to have to start at 75 next time. The other sets felt like Warmups)

Standing Dumbbell Row 8-12 Reps (I do this with two dumbbells)
40, 50, 60 (Starting at 60 next time)

[WRKFNHARD]

Deadlift 3x5/1x8 at 70%

Deadlift Warmup
192.5x5, 240x5, 290x5
Deadlift Work Set 70%
340x8+

Barbell Row 3x12
135

[WRKFNHARD]

Alright so here is what I did today. On both Squat sessions I did Interval Squats. This means that I did the prescribed amount of reps every 30 seconds or less. Which means that I completed eight sets in four minutes or less for the first exercise. And four sets in two minutes or less on the second exercise. This will increase my work capacity which leads to better recovery and stamina.

Explosive Squats at 60%x8x3
Warmup: 45x2x10, 155x5, 192.5x5
Work Set: 232.5x8x3

Reverse Band Squat at 80%x4x2
315x4x2

Front Squat (I am going to start heavier next time. I started out to light)
130x8, 157x8, 185x8

[WRKFNHARD]

135x5, 245x3, 305x1, 365x1, 415x1, 457.33X1, 507.5xFail, 507x1(Sucess)
I think I did really well considering I did about 18 sets of squats yesterday. Now I know I can PR on my Deadlift for meet day. It might be premature to say this but I am shooting for a Deadlift of 512.43 or 517.94.

[WRKFNHARD]

I will list the exercises I performed. I was aiming from 6-12 reps.

Log Press Warmup (Used a barbell)
70x6, 90x6
Log Press Work Set
105x6, 125x6, 140x6, 150x6+(I got 8 Reps)

Bench Press Warmup
125x5, 155x5, 185x5
Bench Press Workset
215x8+(I got 8 Reps)

Bench Press with Red Sling Shot
247.5x8+(I got 8 Reps)

Incline Bench until failure
135, 155, 175

Seated Cable Row/Standing Dumbbell Row(Two Dumbbells at the same time)
Lateral Raise

Interval PullUps, I did 3 reps every 30 seconds or less until I couldn't do them.

[WRKFNHARD]

Heavy Squat Day

Warmup was pushing a sled

Back Squat - Warmup
Barx5, 155x5, 195x5, 230x5, 290x2

Back Squat - Work Set 3x2 at 85%
325x2, 325x2, 325x2+(I stopped at four reps)

Super Set Polaris Leg Press/Decicit RDLs 4-7 Reps Each
650/275 for three sets

I may have slightly miscalculated how much weight was on the Leg Press last time. This was the actual weight used. Training felt great today even though my form was a little off.

[WRKFNHARD]

Here is what I did today.

Bench Press 5,5/6x2 at 65%(205Lbs+Red Rubber Banditz Band Held by two kettle bells under the bemch. It helped keep constant tensions throughout the whole motion)

Bench Press
Warmup: 125x5, 155x5
Work Set: 205x6x2

Incline Bench Press 8-12 Reps
135x12, 185x8, 185x8

Dips Plus Chains
1 Chainx12, 2 Chainsx8, 2 Chainsx8

Cable Flys
50x12, 70x12, 70x8

[WRKFNHARD]

Deadlift Warmup
135x5, 195x5, 245x5, 290x5, 340x2
Deadlift Workset
385x1x6

Lat Pull Down 12-20
120, 120, 120

Plate Loaded Seated Cable Row 8-12
+140, +140, +140

[WRKFNHARD]

Ive been combining Log Presses into my bodybuilding routines and they seem to be giving me a hell of alot of gains for all my lifts, especailly overall growth. Here is what I did today.

Olympic bar Warmup
45x10, 75x5, 95x5
Log Press
105x3, 125x1, 145x1, 165x1, 175x1 (First PR), 185x1 (Second PR)

Accessory Exercises were done with a rep range of 6-12.

Super Set Lateral Raise/Rear Delt Raise
(These were done with no rest in between sets)
5, 10, 15, 20, 25

Super Set Dumbbell Press/Standing Double Dumbbell Row
40, 50, 60

Super Set Pushdowns/Dumbbell Curls
(These were done with a rep range of 10-20)
100/25, 100/30/ 100,30


185Lbs Log Press PR!!!!
It was a grind but I succeeded :)

[WRKFNHARD]

When would you guys use lifting straps in your Deadlift Training? I see them used often by elite powerlifters but never understood why. I've only used them in my assistance work if I feel my grip is limiting my ability contract my muscle as hard as I can. Any help would be appreciated.

[WRKFNHARD]

Warmups before weights included pushing a prowler and using a broom in a overhead position to stretch out my upperbody.

Warmup: 160x5, 200x5
Work Set: 260x6x2 (Every 30 seconds or less)

Reverse Band Pause Squat
337.5x2x2 (Every 30 seconds or less)

Box Jumps (Postioned the box to be higher than belly button. Ill have to measure next time)
3x3

[WRKFNHARD]

Flat Bench Press Warmup
125x5, 155x5, 185x 210x6
Flat Bench Press Work Set
240x1x6
Flat Bench Press SlingShot Overload Set
275x1x7

Incline Bench Press
185x8, 185x8, 185x8

Flat Dumbbell Bench Press (Starting with the 80's next time)
60x12, 80x12, 80x8, 80x8

Cable Flys
70x12, 70x12, 70x12

My Bench is getting band to and much stronger than it was before. I took overhead pressing out of my training before to see if it would have helped with my bench and it was a huge mistake that I am correcting right now. And the correction is working really well.

[WRKFNHARD]

Deadlift Warmup
135x5, 195x5, 245x5, 290x5, 365x2
Work Set
410x3x2

Barbell Row
135x12, 185x8, 185x8, 185x8

All I had time for today.

[WRKFNHARD]

Squat Warmup
135x5, 160x5 200x5, 240x5
Squat Workset
280x6, 317.5x1x6

Front Squat (I went for six reps but couldn't get them on the last two sets. Going to lighten the weight for the next training cycle)
200x6, 230x5, 242.5x4

Some Pause Squats to get a feel for position.

[WRKFNHARD]

Bench Press Warmup
125x5, 155x5, 185x5

Bench Press Work Set
225x2, 255x3x2

Red Slingshot Overload Set
295x2

Inline Bench Press
185x3x4-7 Reps

[WRKFNHARD]

Squats and Legs
Warmup: Barx10, 150x10, 190x10, 225x10
Work Set: 265x6, 300x6, 320x6+(I got eight)

Leg Press (10 45Lbs Plates)
3 Sets 12 Reps

Squat Machine (6 45Lbs Plates)
3 Sets 12 Reps

Plate Loaded Leg Extension (1 45Lbs Plate)
3 Sets 12 Reps

I haven't posted in a while and figured I would start with this. My meet on May 31 was awesome. My total was 547.5kg which is way above the numbers I thought I would hit. And they were all PRs which was even better.

Training is going great right now. My top set rep today beat last weeks and are exactly where I need them to be when I start training for my next meet in two weeks.

[WRKFNHARD]

Peak Week! Best thing about this training session, which was Subday, is that a little over a year ago 345
Was my opener :)

Squats and Legs
Warmup: Barx10, 150x8, 195x8, 225x8
Work Set: 285x8, 325x6, 345x3+(I got six. PR )

Leg Press (12 45Lbs Plates)
6 Sets 6-12 Reps

Squat Machine (10 45Lbs Plates)
6 Sets 6-12 Reps

Plate Loaded Leg Extension (3 25Lbs Plate)
6 Sets 6-12 Reps

[WRKFNHARD]

11 Weeks 5 Days to go

Deadlift for Reps and Heavy Squats

Deadlift
Warmup: 135x5, 205x5, 245x5, 295x5,
Work Set: 345x1x8

18 Inch Block Pulls
Warmup: 415x3
Work Set: 475x2x3

Squats
Warmup:155x5, 195x5, 235x3, 265x3, 305x3
Work Set: 345x3, 365x3, 385x3

This was my first time training Deadlifts and Squats together. All the Deadlifts felt pretty light which is what you always want after a Deload. Squats felt good and consistent with speed. I did work up to a triple of 405 the week before but I didn't want to push it to far today because 385 for a triple felt heavier than usual.

[WRKFNHARD]

Bench Press
Warmup: 125x5, 155x5
Work Set: 185x10x3 (15 Seconds rest between sets)

Incline Dumbbell Press (2 Minutes rest between sets)
100x6, 100x4, 90x6, 90x6

Dips (1 Minute rest between sets)
BWx10, BWx10, BWx10

Barbell Upright Rows (1 Minute rest between sets)
70x10, 80x10, 80x10

Overhand Pullups (1 Minute rest between sets)
BWx5x5

[WRKFNHARD]

Bench Press
Warmup: 125x5, 155x5, 185x5
Work Set: 215x8+ (I stopped at 12)
Overload Red Slingshot Set: 250x8

Incline Dumbbell Press
70x10, 80x6, 80x6, 80x6

Dips
BWx10, BW+30x10, BW+30x10, BW+40x10