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12 years ago

Cube Method: Second Phase

This is the start of my second phase of training with the Cube Method.  First phase was great... the sessions were fun and felt like I was pushing myself appropriately and never got bored.

So with that, here is my attempt at logging my workouts...

Deadlift - Reps

1" Deficit Deadlifts: 1 set x 8 reps @ 70% (365lbs)

4" Block Pulls: 2 sets x 3 reps @ 80% (415lbs)

Olympic Stance Squats: 3 sets x 8 reps @ 50% (235lbs)

GHR: 4 sets x 12 reps using 25lb

Back Raises: 50 reps

On the drive home, my left hamstring was feeling it.  My hamstrings rarely feel like they get a good workout.  I really like doing GHR's.


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12 years ago

Bench - Heavy

Ahhh, today was a good one.  Hit all my reps (which is always the goal...never miss a lift).  Great overall upper body work.

Floor Press: 5 sets x 2 reps @ 80% (245lbs)

Bench Press: 2 sets x 15 reps @ 60% (195lbs)

Lat Pulldowns: 3 sets x 12 reps with 180 (1 sets) and 195 (2 sets)

Band Pushdowns: 4 sets x 25 reps

DB Shrugs: 3 sets x 15 with 100lb db's

Machine Shoulder Press: 3 sets x 12 reps with 250lbs

  Those floor presses are killer on the triceps.


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12 years ago

Squats - Explosion

Oh, man, my legs are already hurting after today's squat session.  Loads of squats in varying stances and depth.  Even did some leg presses.

No laughing if I'm walking funny tomorrow.

Squats: 8 sets x 3 reps @ 60% (285lbs), 1 set x 2 reps @ 80% (375lbs)

Deep Squats: 4 sets x 5 reps with 225lbs

Leg Presses: 4 sets x 15 reps with 630lbs

Hypers: 2 sets x 20 reps


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12 years ago

Bodybuilding Day

So on the fourth day of the week, it's dedicated to hitting those body parts you feel are lagging.  So I always focus on chest and arms.

Bodybuilding Day

Smith Machine Shoulder Presses: 4 sets x 8 reps with 210lbs

EZ Bar Curls: 3 sets x 12 reps with 90lbs

Standing Calf Raises: 3 sets x 20 reps with 270lbs

Incline DB Presses: 3 sets x 15 reps with 80lbs

Machine Flys: 3 sets 15 reps with 200lbs

Cable Preacher Curls on Knees: 4 sets x 20 reps with 60, 80, 90, 90lbs

Rope Pull downs: 4 sets x 30 reps with 60, 80, 90, 90lbs

The cable preacher curls and rope pull downs were super setted together to give an extra burnout on the arms.  Need to remember this one again for next time, just need to start with 90lbs instead of 60.


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12 years ago

Deadlift - Explosion

Deadlift day.  Had to improvise today and setup for my deadlift out on the gym floor away from the deadlift platform as it was occupied.  Didn't mind because the ones on the platform don't mess around when there.  What does get me is when someone takes it and does one set and then walks off to talk to others, comes back 10 minutes later and does another set.  Patience... I need to buy some of that.

Deadlifts from Floor: 8 sets x 3 reps @ 60% (315lbs)

Deadlifts off 4" Blocks: 3 sets x 12 reps @ 50% (260lbs)

Squats with Close Stance: 3 sets x 8 reps with 225lbs

Shrugs: 3 sets x 15 reps with 270lbs

Band Lat Pulldowns: 3 sets x 20 reps with White Band

Abs: 3 sets x 20 reps with 25lbs

Yes, sir, I actually did some ab work today.  Hate doing abs.  I always save them for the end of the workout, then when I'm finished, I'm usually too exhausted to do them.


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12 years ago

Benching

Today was my reps day for bench work.  Bench has to be my weakest of the power lifts, so while I like the workout I get, I feel like I struggle through most of it.  Today wasn't so bad, and even more difficult, it focused on incline work.

Bench - Reps

Incline Press: 1 set x 8 reps @ 70% (215lbs)

Incline Dumbbell Press: 1 set x 18 reps, 1 set x 12 rest paused 7 reps with 90lb dumbbells

Smith Machine Close Grip Press: 3 sets x 12 reps with 160lbs

Band Flys: 3 sets x 15 reps with white bands

Band Press downs: 100 reps with orange band

Standing Dumbbell Press: 3 sets x 12 with 45 dumbbells

That band work is awesome.  Think it's going to be easy, but the burn you get is crazy.

Rest day tomorrow and then squat work on Thursday!


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12 years ago

Stupid Workout

Not happy with yesterday's workout.  Both squat racks were taken when I showed up.  Had to wait and then the rack on I finally got on was not my...favorite.  And top it off, I wasn't able to fit in my leg presses due to time.  F balls.

Squat - Heavy

Squat: 5 sets x 2 reps @ 80% (375lbs)

Good Mornings: 1 set x 8 reps with 185lbs, 2 sets x 8 reps with 205lbs

Reverse Hypers: 3 sets x 12 reps

Seated Leg Curls: 2 sets x 50 reps with 150lbs

I'm adding in leg work tomorrow.  That was workout was sad.


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11 years ago

Cube Boss: Week 1 - Deadlift Heavy

Deadlifts: 5 sets x 2 reps @ 415lbs (80%)

Block Pulls: 2 sets x 3 reps @ 440lbs (85%)

1" Deficit Deadlifts: 2 sets x 6 reps @ 390lbs (75%)

Vogehpohl Rows w/ 2 orange and 1 green band: 2 sets x 15 reps,

                            w/ 2 orange bands: 2 sets x 15 reps

----> superset w/ Lilly Shrugs: 4 sets x 15 reps @ 75lb db's

Barbell T-bar Rows: 3 sets x 15 reps @ 135lbs

Start of our 4th cycle of Cube Method (3rd Cube Boss).  Learned a lot from the last few cycles of going through this training program.  Goal is use some of our smarts (not much, but gonna use it any way) and get bigger, better, and stronger this go 'round.

One tweak I've made on my deadlifts is to stand with my feet a bit closer.  I feel I am able to use my legs more now to pull the bar off the floor and my arms/back are now just "holding" the weight.  Training buddy made the comment about his feet placement like he was going to jump.  Later that night, I went through the movements as if I was going to jump and sure enough, my feet are pretty close together when I'm about to explode off the ground.


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11 years ago

Cube Boss: Week 1 - Bench Reps

Bench Press: 3 sets x 12 reps @ 215lbs (70%)

Close Grip Press: 1 set x 6 reps @ 230lbs, 1 set x 10 reps @ 230lbs (75%)

Pause Bench Press: 3 sets x 12 reps @ 200lbs (65%)

Band Pull Downs: 2 sets x 15 reps w/ 2 Black Bands, 1 Orange Band, 1 set x 10 reps w/ 2 Black Bands, 1 Orange Band, 5 reps w/ 2 Black Bands

Upright Rows: 3 sets x 12 reps @ 70lbs

-----> superset: Front Cable Raises: 3 sets x 10 reps @ 70lbs

Hex Presses: 2 sets x 15 reps @ 20lbs

I alway know the first rep day on bench day is going to kick our ass.  Usually I don't get all the reps on the bench movements, but overall, I did more than I have in past cycle, so happy about that.

Finished with some hex presses to burn out the chest and triceps.  Wow, those are good and can feel the chest burning...even with 20lb dumbbells!


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11 years ago

Cube Boss: Week 1 - Squats Explosion

Squat: 3 sets x 8 reps @ 250lbs (65%)

Leg Presses: 3 sets x 10 reps @ 540lbs

Pause Squats: 3 sets x 8 reps @ 230lbs (60%)

GHRs: 3 sets x 15 reps

Back Raises: 3 sets x 15 reps

This was my first time doing squats in over 2 months because of my knees (arthritis).  Instead of working with my true 1RM, I went with a slightly less value just so I can get used to the movement and test out the knee.  I'd like to say it went well, after a few sets.  Will still continue to ease back into squats.


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