Archive

Archive for the ‘Cube Method’ Category

18/4/13 Bench

BENCH

Bar x 10
50 x 5
60 x 5
70 x 3
80 x 1
90 x 1
100 x 1
105 x 1
110 x 1
120 x f
120 x 1

Bench felt great tonight, failed the 1st 120 because pushed it back towards my face the 2nd was the best 120 I’ve ever done! Back felt fine with arching so decided to try some light bb rows after. These were all arched as much as poss too so looking good for the old S.I. joint!

CGBP

90 x 3 x 3

V.easy

Barbell Rows

60 x 3 x 15

These were a test for my back, did them beltless, felt a little niggle but nothing that would stop me doing it.

Military Press

50 x 3 x 10

Another test for my back with the weight overhead, didn’t feel a thing and ended up with a cheeky pump of the shoulders!

16/4/13 Deadlift

Thought I’d test my back out and work up in weight slowly.

DEADLIFT

Bar x 10 sldl
40 x 10
45 x 5
50 x 1
55 x 1
60 x 1
65 x 1
Starting to feel a bit of pain now
70 x 1
75 x 1
80 x 1
85 x 1
Belt on
90 x 1
95 x 1
100 x 1 slow
110 x 1 felt like it was 200!
120 x f

Left it there as lower back felt weak and was hurting quite a bit! The 120 just laughed at me and didn’t budge. More rest and recuperation required as my work sets for today were meant to be 130 x 8 x 3!

12/4/13 Squat

SQUAT

Beltless
Bar x 10
60 x 5
80 x 3
90 x 3
100 x 1
110 x 1
120 x 1
127.5 x 6 x 2

Wide Stance Paused Squat

97.5 x 10
97.5 x 6

I was meant to do 97.5 x 3 x 10 but at the bottom of the 6th rep on the second set I got a shed load of pain around my SI joint, only just managed to rack it! Tightened up pretty much straight away!

Good Morning

Bar x 20

These felt HEAVY! I only did these to loosen up after the twinge on paused squats.

Front Squat
60 x 10

Oly Style Squat
60 x 17

The fronts and Oly was meant to be one set of 50 with 70kg but due to my back i had to stop. Gutted I couldn’t finish my session bit I’ve got the weekend to recover before deads on Monday.

10/4/13 Bench

FLOOR PRESS

50 x 8
60 x 4
70 x 3
80 x 2
90 x 8 x 3

I used a close grip (index at the edge of the knurling) upto 80 and then moved out to pinky on the rings for the 90s. All felt good and fast.

Incline Bench

Pinky on the rings
55 x 3 x 15

Push Press

60 x 4 x 6

As this was my speed day I elected to push press instead of my normal strict military press.

Mini Band pressdown

100

8/4/13 Deadlift

DEADLIFT

60 x 8
80 x 5
100 x 3
110 x 1
120 x 1
130 x 1
140 x 1
Belt on
152.5 x 1
165 x 1
170 x F, F, F

Feck knows why I failed the 170 3 times. Bar didn’t budge, the plates just rattled like they were laughing at me! Haha!

Sumo Deadlift

Beltless
120 x 8 x 2

Barbell Rows

70 x 2 x 20

Rows were tough today because my lower back was fried!

Shrugs

115 x 3 x 15

Deadlift

115 x 8

Threw in because I was pissed off with failing the 170

Up and down plank

50

6/4/13 Squat

SQUAT

Bar x 10
60 x 5
80 x 3
90 x 1
100 x 1
110 x 1
127.5 x 1
140 x 1
Belt on
150 x 1
Belt off
127.5 x 3
75 x 3 x 12

Weights all felt ok but felt as if I was pushing all twisted today, I had rolled, balled and stretched to within an inch of my life in the morning but something still made me feel a little twisted. Plenty if time will be spent tomorrow getting everything unlocked.

Here’s the vid (excuse the music, it was gonna be Skrillex but I had to change it to a crappy Youtube one so I could make it available on mobiles. Anyone know how I can get round this?):

Leg Extension (plate loaded)

40 x 10
80 x 2 x 20
60 x 15
40 x 15

Leg Curl (plate loaded)

20x 12
40 x 2 x 12
20 x 20

Military Press

(Clean first rep, amrap until fail then clean and amrap again until reps finished)
65 x 4, 2, 2, 4

Don’t know where the last set of 4 came from I only wanted 10 reps but felt good so carried on.

3/4/13 Bench

BENCH

Bar x 10
40 x 10
60 x 5
70 x 3
80 x 2
90 x 2
97.5 x 3
100 x 3
102.5 x 3
105 x 3

Bench felt really good today each rep was paused from 80 onwards for a count of 2. The 105 was the easiest set of all so I was very happy considering my head nearly fell off on a 110 single last time!

Military Press

50 x 3 x 10

High Pull

50 x 4 x 15

Band Pressdown

Mini band x 100

Laterals

2.5kg plate in each hand x 100

The laterals were the hardest thing all session! Felt like my arms were gonna fall off!

1/4/13 Deadlift

All beltless

Snatch Grip Deadlift warmup

60 x 2 x 8

Band Resisted Deadlift

60 + blue band x 3
80 + blue band x 2
90 + blue band x 10 x 2

Dimel Deadlift

72.5 x 2 x 20

Squat

60 x 3
80 x 3
105 x 5 x 6

Barbell Shrugs

100 x 3 x 15

Snatch Grip Barbell Row

60 x 3 x 15

Dumbbell Laterals

15 x 3 x 8

30/3/13 Squat

SQUAT
All Beltless

Bar x 10
60 x 5
80 x 3
90 x 1
100 x 1
110 x 1
120 x 5 x 2
135 x 1 x 2

Oly Squat
Beltless

100 x 5 x 5

Good Morning

40 x 3 x 12
Did these light to concentrate on getting a stretch and getting my glutes involved

Close Grip Barbell Rows
Done on an EZ bar, I’m guessing it weighs 7.5kg

57.5 x 10
77.5 x 2 x 10
87.5 x 10
Drop set
87.5 x 10, 77.5 x 10, 57.5 x 15

EZ Curls

27.5 x 8
32.5 x 8 (reverse grip)
37.5 x 8
50 x 2 x 8

27/3/13

BENCH

Bar x 10
40 x 5
50 x 5
60 x 4
70 x 3
80 x 2
90 x 1
100 x 1
105 x 1
110 x 1
Slingshot on
110 x 10
110 x 8

Bench felt good today, all reps paused. The 110 single went slightly off line so was much harder than it should have been. It was with pinky on the rings and flat back until the 105 when I started arching (I forgot I was planning to try it all flat backed! Haha!)

CGBP

82.5 x 3 x 10

Barbell Rows

80 x 3 x 15

Rows were very tough tonight due to ridiculous doms from yesterday’s deads.

I’d planned some ohp and shrugs and some ab stuff but ran out of time, will have to catch them up another day. It was a good session, I haven’t benched heavy outside of a power rack or without a spotter on a normal bench for years and I pretty much poo’d my pants thinking I would get stuck under the 110! Haha! That would prob be the reason it went off line but still went up.