Gunnin' for 1100!!!

[Deathride]

New journey - new goal. 500k total. Hit 1009lb at my last 'meet' and so here we go! Cycle 2 of the cube - clean slate and an opportunity to destroy!!

'Bodybuilding' first day back

Bench (30-40sec rest between sets)
Bar / 66 / 110 / 155 / 180 / 200 / 200 for 10 each set

Straight into
OHP
110 for three sets of 10 (same rest)

Straight into
Horizontal rows - three sets of 20

Straight into
Bb curls
70 for 50 reps total (20 / 13 / 17)

Insane pump. Ready to hit my squats Saturday!

[mritter3]

In for the new journey!!! Subbed

[rainman]

X2. Anticipating good things in this Journey. Good luck.

[Deathride]

In the words of the Joker, Here......we.......go.

Cube cycle 2 week 1

Max Squats (one second pause at the bottom) - didn't go heavier on these. Will start to up the weight slightly depending on how I feel on each week
253 for 5 doubles. No problems.

Anderson squats. Starting from ass to grass......my glutes have not been this sore since, oh I don't know when (insert your own joke here....)
155 / 200 for 3 sets of 5.

Going to gradually up the weight on these as they seem to be rather awesome.

Lunges with 45
Four sets of 20

And out. Boom.

---------

Rep floor press - well, I wanted to find out where I was on the floor press and test my set up / spotting system so this turned into a sort-of 5RM day. Plenty of reps on the way though!

Warmed up

110 / 155 / 180 / 200 / 225 / 232 / 242 all for 5

Db press
70 * 20 / 80 * 20

Pullups
Four sets of 12-15

Single arm tricep pull downs
100 reps total

And done. Recovery stuff tonight, then hitting the speedy deadlifts (and more front or anderson squats) on Tuesday. Am looking forwards to pushing the floor press as have always felt strong on it and want to really up my tricep strength at just that point in the lift (board pressing has never worked for me....) Boom.

[Deathride]

Speed deadlifts - this had to be quick as I didn't start until 11pm!

290 for 8 sets of 3 (30-40 sec rest between each set)

Anderson squats (up to)
200 for 3 sets of 5

Shrugs
75lb db for 4 sets of 20

Abs

And out. Boom.

[Ernie Lilliebridge JR]

I wish you the best of luck, the Cube method has been proven over and over with great successes! You can’t go wrong being on the cube method.

[Deathride]

A Lilliebridge?! On my journey?! WE'RE NOT WORTHY!!!!! :-)

Cheers, Ernie. The Cube is working seriously well for me - weighed in a bit less, missed my goal lifts and STILL beat my total by 30lb! If I can get a bit more consistent, who know?!

Anyway, a quick bodybuilding Thursday

Single arm dumbbell press (30 sec rest to change the weight) 10 reps each arm
20lb / 30 / 44 / 55 /

66 for 2 each arm

Barbell curls
Start with bar, do 6 reps, rest 30 secs, add ten pounds.
All the way up to 110lb

OHP BB Press
110 for two sets to failure.

Tricep extension
100 each arm

And out.

[Ernie Lilliebridge JR]

[QUOTE=Deathride;1317977]A Lilliebridge?! On my journey?! WE'RE NOT WORTHY!!!!! :-)

Cheers, Ernie. The Cube is working seriously well for me - weighed in a bit less, missed my goal lifts and STILL beat my total by 30lb! If I can get a bit more consistent, who know?!
QUOTE]

Hey buddy a 30lbs pr is awesome take it and run! Congrats on the pr, now time to beat that total by another 30lbs!

[Deathride]

Cheers, man. Very pleased with it and looking to crush it after the next cycle!

Cycle 2 week 2

Speed paused squat
200 for 8 sets of 3 (30 sec rest between)

Anderson squat from atg
155 * 5 / 200 * 5 / 225 * 3 / 225 * 3

Front squats
180 for 5 sets of 5

Abs

Seriously aching after this!

-------------

Max bench

Floor press
232 for 3 doubles / 242 for 2 doubles (80%)

Bb row
225 for 3 sets of 10

Wide grip bench
200 for 3 sets of 10-12

Incline pushups
2 sets to failure

And done. Recovery tomorrow morning, then hitting the deads hard later in the week :-)

[Deathride]

Deadlift rep day

2 in block party!

Warmed up
66 * 20
155 * 10
200 * 5
242 * 3
286 * 3
340 (155k) * 12 / 10 / 8

Atg squats
180 for 3 sets of 10

Back raises
50 total

And some abs. This was good stuff! Plenty of lower back and grip work... A friend is coming round tomorrow for bodybuilding day so this will include benching. Can't wait!

[Deathride]

Bodybuilding day / coaching my friend at benching!

Back and forth benching
66 / 110 / 135 / 155 / 200 for 10 / 225 for 6

Chins
4 sets of 12-15

OHP
110 for 15 / 135 for 10

Bb curls
100 for 3 to failure

And out.

[Altered Beast]

THIS is where you've been hiding ya WANK! Where was the link post in my thread? =)

[Kowboy]

Subbed in on this one. Looking good in here man.

[Deathride]

THIS is where you've been hiding ya WANK! Where was the link post in my thread? =)

As you can see in my sig, you bellend, it clearly states my new journey! Duh!!!! :-D

[Deathride]

Two days to report

Squat rep day
Paused deep squats
225 for 10 - up to 232 for 10 (two sets) then back to 225 for the last 10-12 reps

Lunges
45lb plate - 4 * 20

Olympic squats
110 * 50 in one long set

Abs
60 reps

------------

Bench speed day

Floor press vs Shrug
180 / 190 / 200 / 210 / 225 for 2 triple at each weight - 10 shrugs with the same wieght between. Rest periods around 40 secs

Db press
70 * 20 / 90 * 12-14 (two sets)

Hammer curl (going to throw these in regularly now as the only thing that I feel in my bicep!)
70lb for four sets of 10

And some tricep extension (upped the weight from 5k to 7.5k) - 100 reps each arm. These are on a rope over my pullup bar so the actual weight means nothing!

[Altered Beast]

For YOU Dr. Deathride!

http://www.youtube.com/watch?v=FNBq0euXMeg

I think you'll like it =)

[Deathride]

That'll be playing for my deadlifting this week :-)

[Deathride]

Deadlift heavy

80% for 5 doubles off two inch block

Warmed up
110 / 155 / 200 / 242 for 5's
286 / 330 / 375 for 3
400 for 5 doubles

Snatch grip off blocks
242 for 3 sets of 10

Pullups
Four sets to failure

And out. Went well.....

[Deathride]

Bodybuilding day

OHP
135 for 3 sets of 8-10

Chins
4 sets

Tricep hell (5 reps from chest / 1 book / 2 book / 3 book) - haven't managed more than 70k on this before so went for 80k and hit it pretty smoothly!

Ezy preacher curls
80lb for 4 sets - these combined with

And done. Am on nights this weekend so training will be a bit odd / stunted depending on my sleep on shift! However, gotta get it done!

[Deathride]

So.....after about four hours sleep between night shifts, squat day!!! It went surprisingly well!!

Paused max squats (I always aim these well below parallel, hit a solid one second pause and struggle with upper back tightness on the way up. Keeping my head in a more neutral position helped today...)
Warmed up
110 * 10 / 155 * 5 / 180 * 3 / 200 * 2 / 225 * 2 / 242 * 2 / 265 (120k) for 4 sets of 2 (only scheduled for 3 but the last one felt good so I kept going!)

Squats
225 for 4 sets of 10

Lunges
3 sets

Abs

Not a bad little session considering! I know the squatting isn't anything spectacular but I'm keeping tightness more and need to up the leg strength! Going to see how much sleep I get on-shift tonight as to whether I bench first thing tomorrow then rest all day or do the same as today. Getting work done....