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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.
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.
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
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.
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.
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!
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.
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.
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!
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.