SQUAT

22/10/13

Squat
3x2 162.5kg

2x2 172.5kg

2x5 152.5kg Paused

Standing Leg Curl
4x15

Back Raises 20kg
3x12

BENCH

21/10/2013

Bench
6x2 105kg

Close Grip
2x5 112.5kg

Paused Bench
3x6 97.5kg

CSR
3x10
2x8

Lat Pulldown
4x15-20

Side Raises
1x15
1x10

DEADLIFT

19/10/13

Deadlift
6x2 140kg

4inch Block Pull
2x5 150kg

1.5Inch Deficit Deadlift
3x6 130kg

Shrugs
3x15
1x30

Lat Pulldowns
4x15

Plank 40kg
60 secs

MILITARY

18/10/13

Military

1x5 52.5kg
1x5 60kg
1x10 67.5kg

5x8 52.5kg

Chins
65 total reps

Rows
3x10

Face Pull / Rope Pushdown / DB Curl
3x20

SQUAT

16/10/2013

Squat

3x8 150kg

2x3 160kg

2x6 140kg Paused

Leg Curl
4x15

Back Raises 20kg
12, 9, 7

Pullups
10, 5, 3

BENCH

14/10/13

Bench
3x2 127.5kg

Close Grip
2x2 135kg

Paused Bench
2x3 120kg

CSR
5x10

Lat Pulldown
4x15

Shrugs
2x10
1x30

Side Raises
1x20
1x12

DEADLIFT

10/10/2013

Deadlift
3x2 170kg

4inch Block Pull
2x2 180kg

1.5inch Deficit Deadlift
3x5 160kg

Lat Pulldown
4x15

Shrugs
4x10
1x20

Pullups
3xAMRAP

Abs

MILITARY

08/10/2013

Military
1x5 65kg
1x5 75kg
1x2 85kg

1x8 60kg
1x8 50kg
3x10 40kg

Superset with Chins
50 total reps

Rows
5x10

Shrugs
2x10
1x25

Pushdowns/Curls/Pullaparts

OHP feels awful time to reset and up the volume 
2x20

SQUAT

06/10/2013

Squat
6x2 132.5kg

2x5 142.5kg

2x6 122.5kg Paused

Standing Leg Curl
4x15

Back Raises
3x12

BENCH

05/10/2013

Bench
3x5 120kg

Close Grip Bench
1x2, 1x3  127.5kg

Paused Bench
1x5, 1x4 112.5kg

CSR
5x10

Lat Pulldown
4x15

Side Raises
2x10

DEADLIFT

30/09/2013

Deadlift
2x12 140kg

4 Inch Block Pull
2x8 150kg

1.5 Inch Deficit Deadlift
2x10 130kg

Lat Pulldown
4x10-15

Shrugs
2x12

SQUAT

25/09/2013

Squat

5x2 152.5kg

2x3 162.5kg

2x6 142.5kg Paused

Leg Curl
3x10-15

Back Raise
4x12

Pullups
3xAMRAP

Dirty workout. Finding it tough to fit workouts in with work and studying atm. If you want to do something enough you make time for it; I feel awful for it though!

BENCH

22/09/2013

Bench
8x3 97.5kg

Close Grip
2x5 105kg

Paused Bench
2x8 90kg

CSR
5x10-20

Neutral Lat Pulldown
4x15

Shrugs
1x25
1x15

Plank
90secs 20kg

DEADLIFT

21/09/2013

Deadlift
8x3 130kg

4inch Block Pull
2x5 140kg

1.5 Inch Deficit Deadlift
2x8 120kg

Lat Pulldowns
4x15

Shrugs
3x10

MILITARY

19/09/2013

Military
1x3 67.5kg
1x3 77.5kg
1x5 87.5kg

Chins
6x6-8

HammerSmith Rows
5x12-20

DB Shoulder Press
5x10

Band Pushdowns/Band Pullaparts/BB Curls
3x20 circuit

BENCH

15/09/2013

Bench
5x2 120kg

Close Grip Bench
2x3 130kg

Paused Bench
2x6 110kg

CSR
4x15

Lat Pulldowns
4x15

Side Raises
1x20
1x10

DEADLIFTS

14/09/2013

Deadlift
5x2 152.5kg

4inch Block Pull
2x3 162.5kg

1.5 Inch Deficit Deadlift
2x6 142.5kg

Lat Pulldowns
4x15

Shrugs
3x10

Abs

SQUAT

17/09/2013

Squat
2x10 140kg

Narrow Stance Squat
2x6 150kg

Paused Squat
1x5 130kg
1x10 120kg

Leg Curl
3x15

Back Raises
4x12

Plank
2mins

MILITARY

09/09/2013

Military
1x5 62.5kg
1x5 72.5kg
1x6 82.5kg

Incline Press
5x10 70kg

Chins
5xAMRAP

Seated HammerSmith Rows
5x12-20 20kg  Pause and Squeeze

Face Pulls
3x20

Rope Pushdowns
3x20

SQUAT

08/09/2013

Squat
8x3 130kg

Narrow Stance Squat
2x5 140kg

Paused Squat
2x8 120kg

Leg Curl
3x15

Back Raises
4x12

Leg Raises
2x15

BENCH

07/09/2013

Bench
2x12 100kg

Close Grip Bench
2x6 110kg

Paused Bench
1x10 95kg
1x6 95kg

CSR
5x10-15

Lat Pulldowns
4x15

Side Raises
2x20

DEADLIFT

04/09/2013

Deadlift
3x5 60kg
1x3 80kg
1x3 90kg
1x10 110kg
1x3 120, 130, 140, 150, 165, 180kg

SSB Squat
5x10 60kg

Leg Curls
3x15

Abs
3x20

BENCH / MILITARY

29/08/2013

Bench

Warm up
1x10 Bar
1x5 40kg
1x5 60kg
1x5 75kg
1x3 90kg
 Superset with Face Pulls
5x20

Working sets
1x5 110kg
1x3 125kg
1x3 140kg
1x5 125kg  Close grip
1x10 110kg Close grip
 Superset with Chins
5 x 6-10

Military
3x3 62.5, 72.5, 80kg
 Superset with Seated Hammersmith Rows
3 x 16-20

Incline Press
3x10 60, 70, 80kg
 Superset with BB Curls
3x20

Rope Pushdowns
3x15

Lateral Raises
2x15

SQUAT / DEADLIFT

28/08/2013

Squat
3x3 132.5kg, 152.5kg, 175kg

Deadlift
1x1 180kg
4x5 100kg
1x10 100kg

Reverse Hyper
4x10 40kg

Standing Leg Curl
3x10

DB Lunges
2x10

Band GM
1x25

Planks
2 x 1 min

Only getting training twice this week with work rota so combined squat and deadlift. Have had left lower back pain recently. this is the worst workout i have had in a long time everything felt horrible with the lower back pain just stopping me pulling or squatting with any confidence or strength. anyway i cut the weight down on deadlifts and banged out some speed reps and back felt a lot easier after.  Also scrapped carb backloading. With the new rota I found it impossible to keep the calories up during the day and was getting dehydrated. I pulled a lower back muscle a few months back which was tight during the warm up. It recovered well but then I began doing carb backloading again and that combined with fewer calories, dehydration, increased fatigue, and me being stupid and doing excessive volume work when I should not have been have flared it up again. So here is the plan. Foam roll 3 times / day. Lower training maxes dramatically for lower body lifts. Cut accessory work down in volume and main supplementary exercise will be a non bar exercise for a while ie no GM/SLDL. either back raises or reverse hypers. I will do high rep band GM to rehab the lower back and encourage blood flow to the area at the end along with core work.

Thanks for reading

MILITARY

24/08/2013

Military

5 warm up sets superset with
Band Pullaparts 5x20

1x3 65kg
1x3 75kg
1x6 85kg
1x8 75kg
1x10 65kg
Superset with Football Bar Rows
5x15 65kg

Incline Press
3x8 70, 80, 92.5kg
Superset with Lat Pulldowns
3x12-25

Rope Pushdowns
3x15-20

Hammer Curls
2x20

Cable Fly
3x15

SQUAT

23/08/2013

Squat
1x3 142.5kg
1x3 165kg
1x4 185kg

Pause Squat 3 secs
3x3 142.5kg

Reverse Hyper
3x10 40kg

Side Bends
2x20 40kg

BENCH

21/08/2013

Bench

5 warm up sets superset with
Band Pullaparts 5x20

1x3 102.5kg
1x3 117.5kg
1x3 132.5kg
1x8 117.5kg  Close Grip
1x10 102.5kg  Close Grip
Superset with Chins
5 x 8-10

Dips
5x8 15kg
Superset with CSR
5x15  25kg

DEADLIFT

20/08/13

Deadlift
1x3 167.5kg
1x3 192.5kg
1x3 215kg

SSB Squat
1x8 102.5kg
1x8 120kg
1x8 135kg

Leg Curls
20, 15, 12 Pin 5

Hanging Oblique Raises
2x20

MILITARY

17/08/2013

Military

4x5 20, 30, 40, 50kg
1x3 55kg

Superset with Band Pullaparts
5x20

1x5 62.5kg
1x5 72.5kg
1x6 80kg
1x7 72.5kg
1x9 62.5kg

Superset with Swiss Bar Row
5x15 60kg

Incline Press
1x5 60kg
1x5 80g
1x8 100kg
1x12 80kg
1x17 60kg

Superset with Lat Pulldowns
2x20
2x25

SQUAT

16/08/13

Squat
3x5 132.5, 152.5, 175kg

SSB GM
5x10 80kg

DB Lunges
3x10

AB rollouts
2x20

BENCH

15/08/2013

Bench
1x5 95kg
1x5 110kg
1x7 125kg

Close Grip
1x7 110kg
1x10 95kg

Superset with
Band Pullaparts 5x20
+ Chins 4x8

Incline DB Press
5x10 30kg

Superset with Seated Row
5x10-15

DEADLIFT

12/08/13

Deadlift
3x5 155, 180, 205kg

SSB Squat
3x10 85, 102.5, 120kg

Leg Curl
15, 12, 10

Abs

SQUAT/MILITARY

Squat / Military Deload

10/08/2013

Squat
4x5 80kg
1x5 100kg
1x5 120kg

Superset with Chins
5x5

Military
4x5 40kg
1x5 50kg
1x5 60kg

Superset with Rear Laterals
3x20

Incline Football Bar Press
1x10 50kg
1x10 60kg
1x8 70kg

Dips
20, 11, 9  BW

Superset with CSR
4x 15-20 20kg

Back Raises
3x20 BW

Leg Raises
4x15

BENCH

07/08/2013

Bench Deload
3x5 60kg
1x10 60kg
1x8 75kg
1x6 90kg
Superset with
Band Pullaparts 5x20

DB Shoulder Press
3x5 27.5kg
Superset with
DB Row
3x10 35kg

Lat Pulldown
3x20
Superset with
Rope Pushdowns
3x15

Hammer Curls
3x15-20
Superset with
Lateral Raises
2x15

Was in work for 13 hours today and got to the gym at 21.15. Did this workout in 40 minutes was great. Big feed when got home then bed for early start in morning.

DEADLIFT

05/08/2013

Deadlift Deload
1x5 60kg
4x5 95kg
1x5 115kg
1x5 140kg

SSB Squat
3x5 65, 85, 100kg

Leg Curl
3x20 Pin 4

HammerStrength Front Pulldown
1x12 50kg
1x15 40kg
1x20 35kg

Side Bends
2x20 35kg

MILITARY

03/08/2013

Military
1x5 70kg
1x3 77.5kg
1x5 87.5kg
1x10 70kg

Incline Swiss Bar Press
3x5 80, 92.5, 102.5kg

Dips
3x10 15kg

Rows
5x10-15

Lat Pulldowns
4x15-20

Band Pullaparts
5x20

All back accessory supersetted with pressing sets

SQUAT

02/08/2013

Squat
1x5 150kg
1x3 170kg
1x1 190kg
1x7 150kg

SSB Squat
1x5 122.5kg
1x3 140kg

Reverse Hyper
3x 12-15 30kg

Leg Curl
3x15

Abs
50 reps

Really in need of a deload
Going to take next cycle for set reps and cut out some assistance work

BENCH

31/07/2013

Bench

1x5 107.5kg
1x3 122.5kg
1x4 137.5kg

Close Grip Bench
1x11 107.5kg

DB Shoulder Press
5x10 25kg

Lats/Upper Back
180 total reps Supersetted with pressing sets

DEADLIFTS

29/07/2013

Deadlifts
1x3 165kg
1x3 187.5kg
1x3 212.5kg
3x3 165kg

SLDL
5x10 100,100,100,110,120kg

GHR Red Band
15,15,8,10

HammerSmith Lat Pulldown
4x10-15 60kg per side

Leg Raises
3x15

Deadlifts felt terrible today. Had been feeling great for 2 months but the high reps feel like they have taken a toll and Fridays squat workout was tough so played it safe and stuck with required reps today and will do the same for a few weeks to cool the system down. Hammered the reps on the assistance lifts felt great by the end of the workout. Thanks for reading

Military

27/07/2013

Military
5 warm up sets superset with band pullaparts 5x20
1x3 65kg
1x3 75kg
1x7 82.5kg
1x12 65kg
Superset with
HammerSmith Rows
3x15 35kg 1sec pause
1x15 20kg 3sec pause

Incline Swiss Bar Press
3x5 75, 85, 95kg
Superset with Chins
9, 6, 5

Dips
15, 13, 8, 7, 6

Band Pushdown/Lateral Raises/Hammer Curls
3x15-20

SQUAT

26/07/2013

SQUAT

1x3 140kg
1x3 160kg
1x8 180kg
1xF 140kg

SSB Squat
3x5  115, 132.5, 147.5kg

Hack Squat
3x10 70, 75, 80kg

Reverse Hyper
3x10 50kg

Leg Curl
1x15 Pin 5
1x10 Pin 5
1x12 Pin 4

BENCH

24/07/2013

Bench
5 warm ups superset with Band Pullaparts 5x20

1x3 102.5kg
1x3 115kg
1x6 130kg

Superset with Chins
3x8

Close Grip
1x13 102.5kg Paused

Seated DB Press
5x10 22.5kg

DB Rows
5 x 10-20  30kg

Decline DB Tricep Extensions
3x 10-15 17.5, 20, 20kg

Hammer Curls
3x20 15, 15, 12.5kg

Rope Pushdowns
2x12

DEADLIFT

22/07/2013

Deadlift
1x5 152.5kg
1x5 175kg
1x9 200kg
5x2 152.5kg
 All sets no belt

SLDL
3x10 60, 80, 100kg

GHR Red Band
15, 15, 11

Lat Pulldowns
1x25
2x20

MILITARY

21/07/2013

Military

5 warm up sets superset with Band Pullaparts 5x20

1x5 60kg
1x5 70kg
1x9 77.5kg
1x12 60kg

Superset with HammerSmith Row
2x15 35kg
1x15 30kg

Incline Swiss Bar Press
3x5 70, 80, 92.5kg

Superset with Chins
3x8

Dips
5x10 12.5kg

Band Pushdowns 3 x 15-25  Blue Band
Lateral Raises 3 x 15-25 7.5kg
Hammer Curls 3 x 15-25  12.5kg

SQUAT

20/07/2013

Squat
1x5 130kg
1x5 150kg
1x10 170kg
1x20 110kg

All sets no belt

SSB Squat
3x5 107.5, 125,140kg

Hack Squat
3x15 60kg

Reverse Hyper
2x12, 1x8  40kg

Lying Leg Curl
3x12 Pin 5

Meant to do max reps on 130kg at the end but I was shattered after the 170kg set and miscalculated the weight I put on the bar and ended up doing 110kg! Thought it felt lighter than it should!

DEADLIFT

16/07/2013

Deadlift
1x5 60kg
1x3 80, 100, 120kg
1x1 140kg
1x5 172.5kg
1x3 195kg
1x6 217.5kg
5x2 172.5kg

All sets unbelted

SSB GM
5x10 80kg

GHR Red Band
15, 15, 12, 8, 5

Lat Pulldowns
5 x 12-20

Side Bends
2x20 35kg

MILITARY

15/07/2013

Military
1x8 Bar
1x3 30, 40, 50, 60kg

Superset with Band Pullaparts
5x20

1x5 67.5kg
1x3 77.5kg
1x7 85kg
1x12 67.5kg

Superset with HammerSmith Row
3x15 35kg
1x12 20kg Dropset

Incline Swiss Bar Press
3x5 80, 90, 100kg

Superset with Chinups
3sets

Dips
5 sets BW

Lateral Raises
3 sets 5kg

Hammer Curl
3 sets 12.5kg

Band Pushdowns
100 reps total Red

SQUAT

11/07/2013

Squat
1x5 145kg
1x3 165kg
1x7 185kg
1x max reps 145kg

SSB Squat
3x5 120, 132.5, 152.5kg

Hack Squat
3x10 70kg

Reverse Hyper
1x10, 1x8, 1x6  50kg

Lying Leg Curl
3x10 Pin 6

BENCH

10/07/2013

Bench
1x10 Bar
1x5 60kg
1x3 70, 80, 90kg
Superset with Band Pullaparts
5x20

1x5 105kg
1x3 120kg
1x5 135kg
1x10 105kg Paused
Superset with Chinups
3 sets

Incline DB Press
5x10 30kg Paused
Superset with
DB Row
5x15 30kg

Military

06/08/2013

Military

1x5 Bar
1x3 30, 40, 50, 55kg

Superset with Band Pullaparts
5x20

1x3 62.5kg
1x3 72.5kg
1x7 82.5kg
1x14 62.5kg

Superset with HammerSmith Rows
3x20 30kg per side

Incline Swiss Bar Press
3x5 75, 85. 95kg

Superset with Neutral Grip Chins
5 sets

Dips
50 reps
Superset with Band Pushdowns
3x20

Lateral Raises
4 sets

DB Curls
3 sets

DEADLIFT

08/07/2013

Deadlift
1x5 60kg
1x3 80, 100, 120, 140, 160, 185kg
1x8 207.5kg
5x2 160kg

SSB GM
4x10 80kg

GHR Red Band
3x12-15

Lat Pulldowns
3x12

SQUAT

05/07/2013

Squat
1x10 25kg
1x5 65kg
1x5 85kg
1x3 105kg
1x3 135kg
1x3 155kg
1x10 175kg
1x17 135kg

SSB Squat
3x5 120, 140, 155kg

Hack Squat
3x12 60kg

Reverse Hyperextension
1x12 40kg
1x10 40kg
1x8  Choked small band

Lying Leg Curl
3 x 12-20

Standing Leg Curl
2x10

Abs

BENCH

03/07/2013

Bench
5 x warm up sets superset with Face Pulls 5x20
1x3 100kg
1x3 112.5kg
1x6 127.5kg
1x3 140kg
2xF 155kg
1x10 100kg Paused

Incline DB Press
5 x 8-10 37.5kg, 37.5lg, 32.5kg, 27.5kg, 22.5kg

Kroc Rows
2x10, 1x17  37.5kg

Close Grip Pulldowns
3 x15-20

Rope Pushdowns
5 x 15-20

Hammer Curls 3 x 10-20

Rep PR on the Bench with 140kg. Form went on first single and then failed half way up on second single. Should have played it smart and shut it down at 140kg x 3. Anyway it happened and I will learn. I need to widen my grip. I am currently thumb width from smooth basically close-medium grip. ROM is to far and relying to much on triceps. I am going to put pinkies on the rings next week for all sets and do down sets close grip. I did the downset on 100kg for 10 with pinkies on rings and it felt solid, easy and far smoother so positives to take from tonight.

DEADLIFT

01/07/2013

Deadlift
1x5  145kg
1x5  165kg
1x10 195kg
1x5  210kg
1x1  220kg
5x2 155kg

SSB GM
3x10  80kg

GHR with Red Band (Hands behind head)
4 x 8-12

Lat Pulldowns
4 x 12-20

Side Bends
2x20 30kg

Great Workout.Trained with Andy, Alan, Ben and Mike again. Great training with more experienced lifters. I feel it is bringing me on. Thanks to the guys. Lowered my training max and going for higher reps on a lighter weight to dial in my technique which I felt a lot better tonight. Straighter arms, tighter lats, tighter starting position, taking the strain out of the bar and keeping the bar closer to body. lockout felt a lot stronger. really happy with this workout form feels good. Some accessory work to finish for low back, hams, lats and core. 4 exercises seems like fa but it was tough. I love the bands on the GHR really forces you to contract throughout the entire ROM especially at the top where I generally find easier so it helps.

MILITARY

29/06/2013

Military
1x10 20kg
1x5 25kg
1x5 30kg
1x5 40kg
1x5 50kg  Superset with Band Pullaparts 5x20

1x5 60kg
1x5 67.5kg
1x10 75kg  Superset with HammerSmith Row 3x12-20 30kg

1x5 80kg
1x5 85kg
1x1 90kg
1x1 95kg  Superset with Chinups 3x10

2x10 60kg
1x8 60kg  Superset with BB Curls 3x10 25kg

Incline Swiss Bar Press
3x5  70, 80, 90kg

Dips
5x10  +10kg

Lateral Raises
1x20 7.5kg
Dropset 1x10 5kg
Dropset 1x10 2.5kg

Prowler
4 x 40yds 40kg  1min rest

I took a lot of sets warming up for the military and honestly it is the best I have ever felt doing them. I supersetted various back exercises with various sets so kill time which kept the pace of the workout high. Alternating BW dips for 100 total reps and weighted dips for 50 total reps week about from now on. Limited for time so kept the prowler workout short. Better than doing nothing though!

SQUAT

28/06/2013

Squat
1x5  125kg
1x5  145kg
1x10 162.5kg
1x5  180kg
1x1 190kg

3 sec pause Squat
3x3  125kg

SSB Squat
3x5  110, 125, 145kg

Reverse Hyper
1x10  50kg
1x8  50kg
1x10  40kg

Hack Squat
3x12  50kg

Lying Leg Curl
3x12-15

Standing Leg Curl
1x12
1x15
1x20

Hanging Leg Raises
2x15
1x8

Prowler - no weight added
3 double sprints  - horns out, highest low handle back
60 secs rest.

BENCH

26/06/2013

Bench
1x5 90kg
1x5 105kg
1x8 120kg
1x5 130kg
1x1 140kg
1x1 150kg

Incline DB Press
2x15, 1x10  35kg

Seated Shoulder Press
1x10, 1x8  20kg
1x12  15kg

Kroc Row
2x10, 1x15  37.5kg

DB Shrug
3x10
Superset with
Face Pulls
3x20

Rope Pushdowns
100 total reps
Superset with
Barbell Curls
5x10

Prowler
6 sprints  40kg  tyre to toilets
60 sec rest

DEADLIFT

Heavy Day
24/06/2013

1.5 Inch Deficit Deadlift
3 x 2  250kg  belt on

SSB GM
3 x 10  80kg

GHR
4xF Purple band choked and over neck, hands behind head
40 total reps

Lat Pulldowns
3x12
1 dropset 12 reps

Band Crunches (Blue)
3x20

Prowler
10 sprints 40kg 
60 sec rest

Military

Accessory Day
23/06/2013

Military
87.5kg  x 3

Superset with neutral grip chins various reps and grip width 50 total

Incline Swiss Bar Press
5 x 10  60, 70, 80, 70, 60kg

HammerSmith Row
3 x 10 40kg
2 x 10 30kg paused

Superset with Band Pullaparts
5 x 20

CSR
4 x 15  20kg

All Rows superset with dips:

Dips
10 x 10

Lateral Raises
2 x F  5kg, 2.5kg

Hammer Curls
2 x 20   10, 12.5kg

60 minute workout felt incredible!

SQUAT

Heavy Day
21/06/2013

Squat
3 x 2 192.5kg

Paused Squat 2 secs
2 x 3  170kg

SSB GM
4 x 15 70kg

Hack Squat
3 x 20 40kg

Reverse Hyper
12, 10, 8  40kg

Seated Leg Curls
top set of 5 reps
then 3x20

Prowler
14 sprints 40kg
90 secs rest

Hanging Leg Raises
3 x F

Prowler felt great today. Increasing the volume on lower body days but increasing the rest to compensate. Replaced Leg Press with Hack Squats. Allows greater ROM and does not aggrevate the lower back. Used a light weight on these but went very deep with narrow stance. I felt these in the quads more so than leg press despite the lack of weight. I have lowered the weight on the GM and focusing on the muscle rather than the movement. Jim Wendler's philosophy. I want to use the GM to improve my squat and deadlift not to get a big GM figure. I am making my muscle control the weight rather than go heavy and let the weight control me. Felt these more in the upper back, lower back and hamstrings. Reintroducing Paused squats on heavy days to help pop out of the hole.

BENCH

Rep Day
20/06/2013

Bench
1x6  125kg
1x2  135kg

Superset with Chinups x 7 between sets

Incline DB Press
1x20 27.5kg
1x16 30kg
1x16 25kg

Seated DB Shoulder Press
3x12 15kg

Kroc Row
2x10  35kg
1x19  35kg

Rope Pushdown
5x20

DB Shrugs / Face Pulls / Curls
3 x 15 circuit

Prowler
8 sprints 40kg
1min rest

DEADLIFT

Speed Day
18/06/2013

Deadlift
6 x 2  190kg

4 Inch Snatch Grip Block Pull
3 x 8  180kg

SSB Squat
2 x 8  125kg

GHR
5 x 15  BW arms behind head

HammerSmith Row
5 x 12    35, 35, 35, 30, 25kg per side

Upright Row
4 x 15  Bar  Pinkie on far ring

Prowler
8 trips with 40kg
1 min rest

Crunches
3xF

Military

Accessory Day
17/06/2013

Military
1x6 82.5kg
Superset with Neutral Grip Chins (various widths)
50 total reps

Incline Swiss Bar Press
75kg 13, 10, 5  medium wide medium
60kg 2x10 medium wide

HammerSmith Pulldown
5x15  40kg, 50kg, 60kg, 60kg, 60kg
Superset with Band Pullaparts
5x20

Dips
12, 12, 5, 5, 5 BW 

Rope Pushdown / Hammer Curl / Lateral Raises
3x20 circuit

Planks
3 x 1 minute

Prowler
8 sprints with 40kg
1 min rest
Back door to main road area = 1 sprint

SQUATS

Speed Day
15/06/2013

Squat
6 x 2  150kg

SSB GM
4 x 15 60kg

Reverse Hyper
1x20, 1x15, 1x10  30kg

Leg Press
4 x 15  250kg

Leg Curl
3 x 20 Pin 11

BENCH

Heavy Day
14/06/2013

2 Board Bench
3x2  135kg

Close Grip 3 Board Bench
3xF  115kg

DB Shoulder Press
1x10  22.5kg
1x8  25kg
1x8  20kg

Kroc Rows
2x10, 1x20  32.5kg

Rope Pushdowns
3x15

DB Shrugs / Face Pulls / BB Curls
3x20 circuit

Prowler
4 x 40m 40kg

DEADLIFT

REP DAY
12/06/2013

1.5 Inch Deficit Deadlift
2x3 230kg no belt

4 Inch Snatch Grip Block Pull
2x12 160kg

SSB Squat
3x8 125kg

GHR
5 x F  BW Hand behind head

Lat Pulldowns
4x15

Back Raises
3x15  BW, 5kg, 10kg behind head

Abs

Prowler
6 x 40m  40kg

Brutal workout felt terrible afterwards. Aiming for 5x15 on GHR before I add weight which will be behind my head for increased leverage. Did back raises instead of reverse hypers felt these in a diffrent place so I will add these in once per week and do hypers on squat day 3 sets heavy and 3 for reps.

Military

Accessory Day
11/06/2013

Military
worked up to 90kg x 4

Superset with Chinups 60 total reps

Incline Football Bar Press
80kg 2x10, 1x8
70kg 1x8
60kg 1x10

Hammer Smith Row (weights per side)
40kg 2x10
30kg 2x15
20kg 1x15

Superset with Band Pullaparts
5x20

Dips
50 total reps

Rope Pushdowns / Lateral Raises / DB Curls
3x10 circuit

Prowler
2x40m 40kg
2x40m 60kg
2x40m 80kg


reckon i could have got 5 reps on military but the bar was bent and groove was throwing my form off !

SQUAT

REP DAY
09/06/2013

Squat
1x8 160kg

Wide GM
1x8 100kg
1x8 125kg
1x12 100kg

Reverse Hyper
3x8 60kg
3x8 red band

Leg Press
4x12 250kg

Standing Leg Curl
3xF  Pin 10

Side Bend
1x20  40kg

Prowler
6 x 40m  40kg  Upright Poles
Rest until flu left me

Bench

Speed Day
06/06/2013

Floor Press
8x3  95kg
1x7  115kg

Incline DB Press
1x15 32.5kg
1x8  37.5kg
1x10  32.5kg

Seated DB Shoulder Press
3xF  20kg, 17.5kg, 15kg

Kroc Rows
2x10, 1x17  35kg

Rope Pushdowns
4x15-30

BB Curls
3x15

Face Pulls
3x20

DB Shrugs
3x10

Deadlift

Heavy Day
05/06/2013

1.5 Inch Deficit Deadlift
5x2  230kg  no belt

SSB GM
3x10  60kg  light

GHR
5x 10-12  +5kg across chest

Lat Pulldowns
5x 12-20

Leg Raises
4x12

Reverse Hyperextensions
3x 12-15  15+15kg

Thanks for reading!

Military

Assistance Day
04/06/13

Military
85kgx7
60kg 12, 10, 8

Superset with neutral grip chins 50 total reps

Incline Swiss Bar Press
70kg 3x12

HammerSmith Row
5x12
Superset with
Band Pullaparts
5x20

Dips
20, 12, 8

Rope pushdowns / Hammer Curls / lateral raises 3x15

SQUATS

Heavy Day
31/05/2013

Squat
5x2 185kg

GM
3x8 100, 120, 140kg

Reverse Hyper
3x8 50kg split between pins
3x8 60kg near pin and bands

Leg Press
3x20  200kg

Leg Curls
4x12

Band Crunches
3x20

Prowler
40yd sprints
Superset low bar out with high bar back
Rest period whilst Ben was doing his superset.
Managed 2 full runs out and back and then on 3rd run failed half way back! felt terrible but something to work on and improve both fitness and lower body strength/endurance.
Weekend working so back in gym on Monday.

BENCH

Rep Day
30/05/2013

Bench
1x8 110kg  2 sec pause

Close Grip
3xF 100kg, 90kg, 80kg

Incline DB Palms in
1x20 20kg
1x20 15kg

Rope Pushdowns
60 total reps

Kroc Rows
2x10, 1x20  32.5kg

DB Shrugs/Rear Flys/EZ Bar Curls
3x15 circuit

Deadlift

Speed Day
27/05/2013

Deadlift
8x3 180kg

Snatch Grip Rack Pull
3x8 180kg

SSB Squat
2x12 105kg

GHR
5xF BW

Reverse Hyperextension
3x6 25+25kg
2x6 red band + 5kg

Lat Pulldown
4x15-20

Military

Accessory Day
26/05/2013

Military
worked up to 80kg x 9
then 55kg 3xF

Superset each set with BW chinups

Incline Swiss Bar Press
3x12  65kg

BB Row
5x15 60kg
Superset with
Band Pullaparts
5x20

Dips
15, 12, 10, 8 BW

Band Pushdowns / Hammer Curls / Lateral Raises
3x20 circuit

Squat

Speed Day
25/05/2013

Squat
1x2 180kg
8x3 140kg

SSB Squat
5x5 140kg

Reverse Hypers
3x10 Red Band
3x8 25+25kg

Leg Press
3x15 210kg

Leg Curls
3x15

Bench

Heavy Day
22/05/2013

Floor Press
5x2 125kg 1sec pause

Close Grip Bench
1x10, 1x8  110kg

DB Shoulder Press
3x8-12   27.5, 27.5, 22.5kg

Kroc Rows
2x10, 1x20 30kg

Rope Pusdowns
5x10-15   30sec rest

DB Shrug/rear fly/BB Curl
2x20 circuit

Deadlift

Rep Day
20/05/2013

Deadlift
1x8 205kg no belt

SSB Squat
3x6 130kg

Dimmel Deadlifts
2x20 100kg

GHR
4xF BW

Reverse Hyper
3x8 25+25kg
3x8 choked super mini

Lat Pulldowns
4x 15-25

Leg Raises
5x10

Military

18/05/2013

Military
worked up to 87.5kg x6
then 62.5kg x 3 sets

Neutral Grip Chins various widths
60 reps total supersetted with military

Incline Swiss Bar Press
3 x F 60kg

Dips
5 x F BW

CSR
5x10
Superset with
Band Pullaparts
5x20

Rope Pushdowns/Hammer Curls/Lateral Raises 3x10

Reverse Hypers
2x15 40kg

Squat

Rep Day
17/05/2013

Squat
3x2 185kg

3 Sec Pause SSB Squat
3x10 100kg

Leg Press
3x15 200kg

Reverse Hyper
6x8 various weights and pin combinations

Standing Leg Curl
5x15

Seated Row
5x12

Side Bends
2x20 40kg

Bench

Speed Day

15/05/2013

Floor Press

5x2 105kg

1x2 120kg

1x15 90kg

DB Press palms in

3x12 30kg

DB Ext

6x12 

Superset with

Rope Pushdowns

6x12

DB Row

5x15

DB Shrugs/Rear Fly/DB Curls 3x12

Reverse Hyper

2x15 30kg

2x15 mini band

Deadlift

Heavy Day
13/05/2013

Deadlift
1x2 230kg
1x2 240kg
1x1 260kg belt on last set

Lat Pulldowns
4x15

GHR
50reps

Reverse Hypers
3x15 mini band
2x15 20kg bottom pin
1x15 20kg top pin

Planks
25kg plate 1xf

trained with few powerlifters i know. great input and advice from them.

Military

11/05/2013

Military
worked up to 82.5kg x 8
then 52.5kg 3xf

Incline DB palms in
32.5kg 2x10, 1x8

Neutral Grip Chins
3x4 27.5kg
1x8 BW

Dips
4x10

CSR
5x12
superset with
Band Pullaparts
5x20

Rope Pushdowns/Hammer Curls/Lateral Raises 3x15 circuit

Reverse Hypers
1x20, 1x15  20kg

SQUAT

Heavy Day
10/05/2013

Squat
warm up sets then
195x1
200x1
220kg x3 belt after warm up

GM
worked up to 140kg x 5 no belt

Leg Press
3x20 100, 150, 200kg

Reverse Hypers
1x12 20kg
2x12 30kg
1x8 40kg

GHR
3x12 BW

Leg Curls
1x20
1x30

Seated Rows
4x15

Planks
3x 1.15

Bench

Rep Day
08/05/2013

Bench
3x2 130kg
1x2 140kg

Incline CG Bench
1x5 100kg
1x10 80kg

DB Bench (palms in)
3x15  30kg, 25kg, 20kg

DB Ext palms in
6x12 12.5kg

Rope tricep ext
4x15

BB Row
3x8 100kg

Penlay Row
3x15 60kg

DB Shrugs/Rear Flys/BB Curls
3x15 circuit

Side Bends
5x10

DEADLIFT

Speed Day

07/05/13

Deadlift

8x1 230kg

1x1 260kg

Snatch Grip Rack Pull

3x8 180kg

SSB Squat

3x5 145kg

Reverse Hypers

2x12 10kg, 20kg

2x6 30kg

Shrugs 

4x12

Lat pulldowns

3x15

+2 dropsets

Leg raises 

5 sets 

Bodybuilding Day

CUBE Week 7 Day 4

05/04/2013

Bodybuilding Day

Military

1x5 60kg

1x5 70kg

1x10 77.5kg

3xf 60kg 15, 12, 9

Neutral Grip Chins

3x5 25kg

1x7 BW

Incline DB palms in

3x10 25, 30, 30kg

Dips

40reps total

CSR

5x15

superset

Band pullaparts

5x20

Band pushdowns/incline hammer curls/lateral raises 3x20

Planks 3x1min

SQUATS - EXPLOSIVE

CUBE Week 7 Day 3

04/05/2013

Squats Explosive Day

Squats
1x2 185kg
5x2 152.5kg

SSB Squats
sets of 5 up 160kg

GM
3x12 90kg

Unilateral leg press
4x12

Reverse Hyper
3x12 10kg

Leg Curls
4x15

Seated cat back rows
3x20

Leg raises
4x15-8

BENCH - HEAVY

CUBE Week 7 Day 2

01/05/2013

Bench Heavy Day

1Board Bench
worked up to 142.5kg for a single

Close Grip Bench
3x6 120kg

DB Shoulder Press
3x10  25kg

JM Press
5x10

DB Shrugs / Face Pulls / BB Curls  circuit 
3x20

DEADS - REPS

CUBE Week 7 Day 1

30/04/2013

Deadlift Rep Day

1inch Deficit Deadlift
worked up to
1x3 242.5kg  unbelted
1x2 255kg unbelted

4inch Snatch Grip Block Pull
3x10  185kg  unbelted

SSB Squat
3x8 130kg  unbelted

Pull Ups 7, 6, 5
Back Raises 3x12

Best workout in a long time. Been eating a lot more in the last week. Never lifted this much before without a belt and it was from a 1 inch deficit so I was very happy.

Thanks for reading.

Bodybuilding Day

CUBE Week 6 Day 4

27/04/13

Bodybuilding Day

Military
1x5 67.5kg
1x3 75kg
1x7 85kg
3 sets 55kg 15,13,12

Neutral Grip Chins
3x5 +20kg
1x9 BW

Floor Press (2sec pause)
2x6 105kg, 90kg

DB Row
5x10
Superset with:
Band Pullaparts
5x20

Circuit x 2
Band Pushdowns x F
Hammer Curls x 10
Lateral Raises x 10

Abs

SQUATS - REPS

CUBE Week 6 Day 3

27/04/13

Squat Rep Day

Squat
3x6  175kg

Wide Stance GM
3x8 120kg, 120kg, 130kg

Lunges
2x8

GHR
10,8, 5 arms across chest

Abs

BENCH - EXPLOSIVE

CUBE Week 6 Day 2

25/04/13

Bench Explosive Day

Floor Press
6x2  97.5kg

1inch Pause Press
3x8  105kg

Incline DB Press
3x15

DB Shoulder Press
4x10

JM Press
3x20

Pullups
4x6

DB Fly
3x15

 Circuit:
 DB Shrugs / Rear Fly / BB Curls  3x10

 

DEADS - HEAVY

CUBE Week 6 Day 1

24/04/13

Deadlift Heavy Day

1 Inch Deficit Deadlift
worked up to single on 255kg

BB Row
3x12 90kg

SSB GM
3x10  60kg, 75kg, 90kg


Was planning to go heavier but my form suddenly broke down. I did this weight easily 3 weeks ago for a double and it felt a lot heavier today and form was sloppy so left it at that to be sensible. I can account 2 reason for this. 1. Overtraining. too much supplementary work on squat day is crippling me come the heavy weights on deadlift day especially since this cycle is heavier. 2. Diet. Less carbs is affecting me for the heavy weights. Plan decrease workload on squat day and increase carbs to see the effect it has.

Bodybuilding Day

CUBE Week 5 Day 4

23/04/13

Bodybuilding Day

Military
2x3 65kg, 75kg
1x7 82.5kg
3xF 50kg (19, 14, 14)

Neutral Grip Chins
4x5 +17.5kg
1xF (8) BW

Close Grip Bench
1x10, 1x8  105kg

DB Row
5x12 
Superset with
Band Pullaparts
5x20

Circuit x 3
Band Pushdowns x F
Hammer Curls x 15 
Lateral Raises x 15 

ABS

SQUATS - HEAVY

CUBE Week 5 Day 3

19/04/13

Squat Heavy Day

Squat
3x2  185kg

3sec Paused Squat
3x3  130kg, 152.5kg, 175kg

Dead SSB Squat
6x1  130kg

Good Morning
3x8  100kg, 110kg, 120kg
Split Squat
3x6 70kg

GHR
10, 10, 10, 5, 5

Leg Curls
5x20

Abs

Squats unbelted and felt easy enough.
Thanks for reading!

DIET UPDATE

CARB BACKLOADING DENSITY BULKING

So I have been doing this now for roughly 6 weeks.
Starting morning weight 245lb
Current morning weight 243lb
Dropped an inch off my waist. Feel stronger. Look leaner.

I am happy with my progress. It is easy to implement this with work too. Slam a shake in the morning. Big salad at lunch. Shake in afternoon. Pre intra post shakes then slam carbs in evening time. Simple. I am taking 100g simple carbs PWO. Then eating two heavy carb meals with protein in first meal. Take some leucine with each meal too.

Thanks for reading!

BENCH - REPS

CUBE Week 5 Day 2

16/04/13

Bench Rep Day

Bench
1x6 120kg
1x2 130kg

CG Bench
1x13 105kg

Military
3x10 60kg

BB Row
5x12

Band Pushdowns
60 reps

Circuit x 3
DB Shrugs x 15
Rear Flys x 15
BB Curls x 15

All reps paused on bench except last two on close grip. New rep PR for 105kg. Accessory work blasted it. 75mins workout.

Thanks for reading!

DEADS - EXPLOSIVE

CUBE Week 5 Day 1

15/04/13

Deadlift Explosive Day

Deadlift
8x1  215kg

Snatch Grip 4 inch Block Pull
3x8  170kg

Narrow Stance SSB Squat
2x8  110kg

Pullups
20 reps

Upright Rows
 3x15

Seated Rows
3x25

Band GM
1x50

Abs

Thanks for Reading!

Speed deadlifts were done in 60 seconds wearing a belt. Snatch Grips were 60% and done beltless with straps. Squats were paused and 60% Accesory work to finish the workout.

Bodybuilding Day

CUBE Week 4 Day 4

14/04/13

Bodybuilding Day

Military
1x4   90kg
1x10 70kg
1x8   70kg
1x8   60kg
1x10 50kg

Neutral Grip Chins
5x5 + 15kg
1x7 BW

Close Grip Incline Bench
3x10 80kg

DB Row
5x20  22.5kg
Superset with
Band Pullaparts
5x20 mini band

Circuit x 3
Band Pushdowns x 20 small + mini
DB Curls x 20 10kg
Lateral Raises x 20 5kg Plates

SQUAT - EXPLOSIVE

CUBE Week 4 Day 3

12/04/13

Squat Explosive Day

Squat
6x2  142.5kg  45 sec rest
1x1  165kg
1x2  185kg

3sec Paused Squat
3x5 120kg, 140kg, 160kg  60 sec rest

Dead SSB Squat
7x1 120kg  45sec rest

Split Squat
2x7 60kg

GHR
12, 12, 7, 7

Hamstring Curls
4x10  2  x mini band + 10kg
1x50  2 x mini band

Thanks for reading!

Speed squats were done as fast as possible. Short rest to keep the intensity up. paused squats were tough on the last set. Increased the weight for week 4 in the dead squats. Slowed the eccentric phase of the GHR to work the hams more. few ham curls to finish as these are a weak point. 

BENCH - HEAVY

CUBE Week 4 Day 2

10/04/13

Bench Heavy Day

2 Board Bench
3x2 130kg

3 Board CG Bench
12, 11, 8 reps 112.5kg

Paused Bench
3x6 105kg

DB Shoulder Press
1x10 22.5kg
1x10 25kg
1x8 25kg

Band Pushdowns
2x15
1x8
few dropsets

Circuit x 3
DB Shrugs x 20 25kg
Face Pulls x20 mini band
BB Curls x 20 22.5kg

Thanks for reading!

Enjoyed this workout. First time using boards in a while. 130 felt good all paused. 3bd cg were a burner on the triceps. paused benches felt light. DB after feeling stronger on these every time I do them. Band pushdowns kept adding bands until I failed at 8 reps then I did a few dropsets for a burnout. circuit to finish.

DEADS - REPS

CUBE Week 4 Day 1

08/04/13

Deads Rep Day

1inch Deficit Deadlift
1x8 70kg, 1x5 100kg, 1x3 120kg 1x3 140kg, 1x3 160kg, 1x3 180kg, 1x1 200kg, 1x1 220kg
3x3 242.5kg  belt on

Snatch Grip 4inch Block Pull
3x12 155kg

Narrow Stance SSB Squat
3x8 110kg 1sec pause

Circuit x 3
Pullups x 6
GHR Back Raises x 15
GHR Situps x 15

This workout was tough. Deficits felt great 85% 3x3. Last set was the best. Stood up between each rep and reset.I find I can breath into my belly better and get a better setup this way. Snatch Grips felt good 55% for them. SSB Squats were tough on first set as back was fried after the block pulls but easier as sets went on 60% for these. Circuit at the end to speed things up as rest of workout took a while since I am working up slower on the deficits.

Thanks for reading!

Bodybuilding Day

CUBE Week 3 Day 4

07/04/13

Bodybuilding Day

Military
5x5  85kg
1x8 67.5kg

Neutral Grip Chins
5x5  +12.5kg
1x7  BW 

Superset with:

Floor Press
5x10  75kg
 
BB Row
5x10  55kg

Superset with:

Band Pullaparts
5x20  mini band

Circuit x 3
Band Pushdowns  28,18,15 reps  small + mini band
Incline DB Hammer Curls x 12  15kg
Lateral Raises x 12  10kg Plates

Thanks for reading!

SQUAT - REPS

CUBE Week 2 Day 3

03/04/13

Squat Rep Day

Squats
3x8 152.5kg

5 sec Pause Squat
worked up to 1x1 180kg then 1x5 165kg
 
Dead SSB Squat
10x1 110kg  30sec rest

Split Squat
2x8 50kg

GHR
15, 11, 6  BW

Ab rollout
1x20 3 sec pause

BENCH - EXPLOSIVE

CUBE Week 3 Day 2

02/04/13

Bench Explosive Day

Floor Press
8x3 90kg
1x7 112.5kg

Incline DB Press
2x15, 1x13  35kg

Seated DB Shoulder Press
3x12 20kg

Incline DB Fly
3x15 12.5kg

Band Pushdowns
100 total reps

Circuit x 3
DB Shrugs x 20 20kg
Face Pulls x 20 mini band
BB Curls x 20  BAR

DEADS - HEAVY

CUBE Week 3 Day 1

01/04/13

Deadlift Heavy Day

1 Inch Deficit Deadlift
1x8 80kg, 1x5 100kg, 1x3 125kg
1x3 150kg, 1x2 175kg, 1x1 200kg
1x2 227.5kg, 1x2 242.5kg, 1x2 255kg  last 3 sets belted

BB Row
3x10  70kg, 80kg, 90kg

GM
2x15 70kg

Decline GHR Situps
3x12

New rep PB for deficit deadlifts. Pleased with this. BB rows to waist feel a lot different than rowing to sternum. This allowed me to use a heavier weight but I felt weak at the top as I am not used to this technique. I am going to start incorporating these more into my routine. GM were light and deloaded. Abs to finish.

Thanks for reading!

Bodybuilding Day

CUBE Week 2 Day 4

30/03/13

Bodybuilding Day

Military
4x5  85kg
1x11  65kg

Neutral Grip Chins
4x5,1x4  +12.5kg
1x5  BW

Seated Arnold Press
3x15  15kg

BB Row  5x12  50kg
Superset with
Band Pull-aparts  5x20  mini band

Circuit x 3
Band Pushdowns  33, 20, 15 reps  small+mini band
Seated Incline Hammer Curls  x 15  12.5kg
Lateral Raises  x 15  5kg plate

Did this workout in 60mins. Last set was tough on the militaries so left it at 4 sets. The superset with row and pullaparts was brutal. Rows were done to lower sternum and with thumbs over the bar. Rest is self explantory.

Thanks for reading!

SQUAT - HEAVY

CUBE Week 2 Day 3

29/03/13

Squat Heavy Day

Squat
5x2 175kg  90sec rest no belt

5sec Paused Squat
3x5  110kg, 130kg, 150kg  90sec rest

Dead SSB Squat
8x1  110kg  30sec rest

GM
3x10 100kg  90sec rest

GHR
10, 7, 5  BW

Side Bends
2x15/15  42.5kg

Great workout. My brother and I worked in between sets so tempo was good. No carbs during the day with the backloading so squats felt a little shakey and was tired after work. Felt easier as sets went on. Paused squats were brutal particularly the top set. Dead squats were good nice power out of the hole. I like these as the stretch reflex is completely eliminated. GM felt good. GHR have not done these in a while need to start doing them again too valuable to leave out. Good ham pump after these. Abs to finish.

Thanks for reading

BENCH - REPS

CUBE Week 2 Day 2

27/03/13

Bench Rep Day

1 Inch Pause Bench (2secs)
1x8  105kg

Bench
5x5  120kg

Incline DB Press 1sec pause
1x15  32.5kg
1x12  32.5kg

Close Grip Bench 1sec pause
1x10   80kg
1x8     80kg
1x12   70kg

DB Fly
1x20  15kg
1x12  15kg

Band Pushdowns
1x100  purple mini band

Decline GHR Situps
1x20
1x9

Brutal workout!
70% for 1x8 pausing for 2secs off chest felt good. Felt shakey going into 80% 5x5 off the chest after. PR for 5x5 on the bench but it was tough. DB increased the weight again and was fried after the bench so reps were less than I wanted. Close grip kept it at 80 and paused it again but was beat so the reps were down. DB flys for prehab and went light and high reps on the pushdowns as tris were tired. abs to finish.
Thanks for reading!

DEADS - EXPLOSIVE

CUBE Week 2 Day 1

25/03/13

Deadlift Speed Day

Deadlift
1x5 70kg, 1x5 100kg, 1x5 120kg
1x3 140kg, 1x2 160kg
8x1 190kg belted completed in 70secs

4inch Snatch Grip Block Pull
3x8 170kg

Narrow Stance SSB Squat
2x12 100kg 1sec pause

Pullups
10,5,3,2,3 BW (23 total reps)

Shrugs
2x15 90kg
1xF 70kg

Band GM
1x50 Blue band

Ab rollouts
3x12  3sec pause

Brother is back from London so we did this together working in between sets. The speed deadlifts were reset each time with enough time to stand up take a breather and reset. Last few reps speed drifted off but doing these fatigued forces you to work hard. Worked slowly on warm to as more volume in and again these were explosive as possible. Accessory work after busy workout. Thanks for reading!

 

Bodybuilding Day

CUBE Week 1 Day 4

24/03/13

Bodybuilding Day

Military  5x5  82.5kg, 1x13 62.5kg  2min rest
Neutral Grip Chins  5x5 +11.25kg, 1x5 BW  90sec rest
Seated Arnold Press  3x20  12.5kg  1min rest

Circuit x 3 1min rest
BB Row x 15  50kg
Lateral Raises x 15  5kg plate
Rear Fly x 15  5kg plate

Circuit x 3 1 min rest
Seated Incline Hammer Curls x 10  17.5kg
Band Pushdowns 3x failure (small + mini), after last set dropset with small, then dropset with mini

Did this workout in roughly an hour. Was a good pace with the circuits. Pleased with today.

Thanks for reading

 

SQUATS - EXPLOSIVE

CUBE Week 1 Day 3 

22/03/13

Squat Explosive Day

Squat  
8x3  130kg
1x2  150kg
1x2  175kg

5 sec Paused Squat
1x8 100kg
1x8 120kg
1x8  140kg

SSB Dead Squat
6x1 100kg

Reverse Hyper
3x12  BW 3 sec pause

BENCH - HEAVY

CUBE Week 1 Day 2

20/03/13

Bench Heavy Day

Floor Press 
5x2  120kg

Paused Bench 
1x10, 1x8, 1x4  105kg

Circuit x 3
BB Shrug  x  15  70kg, 80kg, 90kg
DB Row  x  15  32.5kg
Band Pushdowns x 33  Blue Band

Military
1x12  40kg
2x12  45kg

Had to improvise with floor press. Stacked 6 concrete blocks either side for the supports! Worked well. First time doing floor press in a long time felt good. Feet out flat on the floor and 1 second pause at bottom. Paused bench next. 70% of 1RM for 3 sets. Circuit was good. My military weight is improving with being fatigued. Triceps were fired by this point after the pushdowns so I was happy.

Thanks for reading

DEADS - REPS

CUBE Week 1 Day 1

19/03/13

Deadlift Rep Day

1 inch Deficit Deadlift
1x8 70kg
1x5 100kg
1x3 120kg, 140kg, 160kg, 180kg, 200kg
3x3 225kg  no belt

4 inch Block Pull
3x12 140kg no belt

Narrow Stance SSB Squat 1sec Pause
3 x 6 110kg no belt

Pullups
BW 8, 6, 4, 3 (21 total reps)

GHR Back Raises
3x12

I was doing night shifts over the weekend and have this week off. My diet was low in carbs over the weekend so I did not feel testing on week 10 would go great and I did not want to waste my week off without training. So I took projected new maxes and took 95% of these for new training maxes. I added 10kg to squat and deadlift and 5kg to bench so I am being conservative and realistic. I am now implementing carb backloading density bulking as off today to see the effect it has on strength and weight including bodyfat levels. I took jumps of 20kg up to my working weights for the deficits. This is smaller jumps than I am used to in order to get more volume in and reinforce technique. Used 50% for the block pulls and 60% of my 95% for ssb squats. These were light. Exploded up fast on the pulls and paused the squats to improve power out of the hole. I am adding in pull ups on deadlift day this cycle. I am supposed to do lat pulldowns but do not have the machine so the next best thing if not better is pull ups. I need to working on increasing the volume of these. I aim to increase the total reps completed each week. Back raises are improving but I find these a lot harder on the GHR machine than the 45 degrees back raise since I am parallel to the floor at lockout. I will do abs tomorrow. Slightly different setup accesorry wise for bench this cycle so looking forward to it. Now to backload my carbs :) chilli con care with sticky white rice and milk for first meal!

Thanks for reading

Bodybuilding Day

CUBE Week 9 Day 4

15/03/13

Bodybuilding Day

Military  5x5  80kg, 1x15  60kg
Neutral Grip Chins  5x5  +10kg, 1x6  BW
Incline Close Grip Press  5x8  80kg

Circuit x 5 waves:
Band Face Pulls x 25  purple mini bands
Band Pushdowns x 20  blue small bands
Seated Incline Hammer Curls x 20,20,15,15,15  12.5kg

GHR Situps 3x15

Military felt great today easier than last week with more weight. Rest is self explanatory.

Thanks for reading.

Squats - Reps

Cube Week 9 Day 3

13/03/13

Squat Rep Day

Squat 3x2 180kg

5sec paused squat 3x8 100,110,120kg

ssb dead squat 8x1 90kg

ssb wide stance gm 3x8 90kg

narrow stance squat 1x50 60kg

hanging leg raises 3x15

ab rollouts 2x10 3sec pause

trained in a gym in hammersmith physical culture under a railway bridge hardcore setup. every bar u need, every attachment under the sun, bands, chains, huge racks, db, kb, machines. great gym. pleased with workout all beltless felt good.

thanks for reading

BENCH - EXPLOSIVE

CUBE Week 9 Day 2

11/03/13

Bench Explosive Day

Bench  5 x 2  100kg
Incline DB Press  3 x 15  32.5kgs
Standing Arnold Press  3 x 8  22.5kg
DB Fly  2 x 20  12.5kg

Superset:
Skullcrushers 3 x 12  40kg, 40kg, 50kg
BB Curls  3 x 20  20kg

Side Bends 2 x 20  25kg plate, 40kg KB

Tshirt was slipping on bench so it was a taps off job. was glued to the bench felt solid and weight went up fast. Failed on last rep of incline db. got more reps than last time so step in right direction. arnolds standing are tough really targets the core and lower back as well as the delt of course. superset was good gave me good pump. side bends have not done these in a while 25kg plate was too light so did last set with KB which was tough!

Thanks for reading.

DEADS - HEAVY

CUBE Week 9 Day 1

10/03/13

Deadlift Heavy Day

1inch Deficit Deadlift
1x5  100kg  1x5 125kg  1x3 150kg
1x1 170kg  1x1 200kg  1x1 220kg
1x1 242.5kg 1x1 250kg 1x1 260kg

Snatch Grip Deadlift  2x8  200kg
DB Row  3x10  42.5kg
BB Shrugs  3x15  80kg
Dead SSB GM  6x1 70kg

New PB for deficit deadlifts. Stuck the belt on at 200kg I have not worn it for heavy deadlifts in 3 months. The 250 and 260 were easier than the 242.5. I have a video will try to upload it. Snatch Grip deadlifts were difficult. wore straps for these. Rows and shrugs were strapless and threw in some dead ssb gm. Enjoyed these. Weight was light and exploded up.

Thanks for reading

Bodybuilding Day

CUBE Week 8 Day 4

08/03/13

Bodybuilding Day

Military  5 x 5  77.5kg
Neutral Grip Chins  1 x 10, 8, 5  +5kg
Close Grip Bench  2x8, 1x5  105kg
DB Row  3 x 12  37.5kg

Superset
Lateral Raises  5 x 20  5kg plate
GHR Situp  5 x 10  1st two sets weighted 2.5kg

Superset
Band Pushdowns  5 x 20  Blue
Incline Seated Hammer Curls  2 x 20, 3 x 10  12.5kg

Militaries were difficult until last set which was easy. Increased the volume on chins and rows. CG felt hard after the presses. Few supersets at the end to speed things up. First time training since last Saturday. Recovered Sunday after a night out then busy week with work and was out last night at stereophonics. great live. Support act was a guy called Gareth Dunlop superb live.

SQUAT - HEAVY

CUBE Week 8 Day 3

02/03/13

Squat Heavy Day

Squat
1x5 90kg, 1x5 112.5kg, 1x3 135kg
1x2 150kg, 1x1 170kg
1x1 190kg
1x1 195kg
1x1 200kg
1x1 210kg belted
1x1 225kg belted PB

Good Morning  3x8  100kg, 110kg, 120kg
BB Split Squat  3x20  30kg
BB Lunge  3x12  30kg
Back Raises 3x10
Band Hamstring Curls 2x50

Great workout. New PB on the squat. Not great by any means for my BW but I am out to beat myself and improve my own figures so I am very pleased with this. BW somewhere around 245lbs. Squat is feeling strong for the first time in a long time. CUBE is working. I like the programming of it and the accessory work. Rep PB on the good mornings. Feel stronger on these each time I do them. Split squats I lowered the weight by 10kg and increased the volume quads were burning. Lunges were tough after the split squats. Not big weight on these. My quads are a weak point so I want to build them up . Back raises and curls gave great pump to finish the workout of.

Thanks for reading.

BENCH - REPS

CUBE Week 8 Day 2

01/03/13

Bench Rep Day

Incline Bench  1x6  105kg
Incline DB  1x20, 1x12  30kg
CG Bench 2x12, 1x8  80kg
Military 2x12, 1x8  40kg
DB Flies  3x15  15kg
Band Pressdowns  100 total reps
Hammer Curls 2x15 15

Incline bench was meant to do 2 reps on 105kg but felt good so blasted out 6 reps. All paused. felt good. Incline DBs increased the weight from last wave felt this in the 2nd set. again all paused. CG Bench kept weight at 80kg and did more total reps all paused. Militaries were shocking after the volume prior to them but felt better than 3 weeks ago. Some upper assistance stuff to finish.

DEADLIFT - EXPLOSIVE

CUBE Week 8 Day 1

27/02/13

Deadlift Explosive Day

Deadlift  5 x 2  190kg
4 inch Snatch Grip Deadlift  3 x 12  170kg
SSB Squat  3 x 8 120kg
Shrugs 3 x 20  70kg, 80kg, 90kg
GHR Back Raises  2 x 12
Band Lat Pulldowns  3 x 20 Blue and Red

Deadlifts were done from floor with belt and 15sec rest.
Increased the weight for snatch grip block pulls from 155kg 3 weeks ago. Glutes were on fire after these. SSB Squats were tough after the lower back was prefatigued with previous 2 exercises.
Some upper back and lower back work. Did the pulldowns with 2 x blue and 2 x red bands choked round the chin bars on the rack and kneeling on the floor. Felt these well in the lats.

Thanks for reading. I have been only taking a whey/casein shake 50g  for breakfast in the morning for the last week and drinking coffee throughout the morning to burn fat and curb the hunger! Seem a bit leaner so happy enough. Planning on doing carb backloading properly when I move house in the next few months and have.

Bodybuilding Day

CUBE Week 7 Day 4

24/02/13

Bodybuilding Day

Military  5x5  75kg
Neutral Grip Chins  3x8  +5kg
Seated Arnold Press  4x10  22.5kg
Chest Supported Rows  5x12  22.5kg

Circuit x 5 waves
Shrugs x 10  90kg
Face Pulls x 25
Decline DB Tricep Extensions x 10  20kg

Circuit x 3 waves
Seated Incline Hammer Curls  x 20  12.5kg
Lateral Raises x  20 5kg Plates
Decline GHR Situps x 15

Did this workout in 75mins. Militaries got easier as the sets went on. More reps and less sets for the chins felt easier than last week . Need to get my shoulders stronger. I prefer the arnold presses than shoulder presses. Never done chest supported DB rows before I liked these good isolation of the upper back. Did 2 circuits. Extra wave for circuit 1 than last week and extra reps in circuit 2. Few longs shifts this week so no training until Wednesday. 

Thanks for reading.

SQUATS - EXPLOSIVE

CUBE Week 7 Day 3

23/02/13

Squat Explosive Day

Squat  5 x 2  145kg
Squat  1 x 2 190kg
Paused Squats 7secs  3 x 5 100kg
Split Squats  2 x 15  42.5kg
Superset x 2waves:
- Reverse Hyperextension  BW 1sec pause x 20
- KB Swing  x  20  40kg

Squats felt great. Good power out of the hole. Did a heavy double unbelted next. Heaviest double unbelted I have done and felt easy enough. Paused squats were tough. Weight is up 5% since I started these happy with progress. Split squats were tough but my stability is improving in these. Superset worked the cardio a bit and gave me a good lower back pump. Did this workout in 45 mins powered through it and feel good for it now. Afternoon of watching rugby and eating.

Thanks for reading.

BENCH - HEAVY

CUBE Week 7 Day 2

20/02/13

Bench Heavy Day (3)

Bench singles up to 135kg
Bench 95kg  x15, x8
Chins  x11, x5, x5
Military 57.5kg x 10, 50kg x 8, 40kg x 10
Circuit x 3 waves of
Band Pushdowns x 20 (blue)
DB Shrugs 32.5kg  x 15
GHR Situps x 15

Bench felt easy. Went downhill after that. Chins were awful have not done high reps in a while and it showed. Miltaties felt terrible after the benching though it is an improvement on previous workouts after bench so step in the right direction. circuit was done quickly.

DEADS - REPS

CUBE Week 7 Day 1

19/02/13

Deadlift Rep Day (3)

Deadlift 1inch Deficit  1x2  230kg  no belt
4inch Block Pull  2x3  225kg  no belt
Narrow Stance SSB Squat  3x8  110kg  1sec pause
GHR  4x10
Back Raises 3x8
Ab Rollouts  3x10, 1x12 3sec pause

Pleased with this workout. Deficits felt great weight flew up quick so was happy. My block pulls felt week back on week 1 since I had avoided them in so long. Felt easier today with 10kg more weight. Squats were easy nice pause at bottom then powered up. I will up the weight next week to 120. GHR did 1st, 3rd and 4th set hand behind back. 2nd set was hands behind ears. Killer so had to revert back to hands behing back for last two sets. Hamstrings are weak point as are quads. Noticing improvment in these areas with narrowing squat stance with SSB and doing GHR. Back is always wrecked by times it comes to doing back raises. I find these difficult on the GHR machine as I cant get a proper extension with the pad. Ab rollouts self explanatory.

Thanks for reading.

Bodybuilding Day

CUBE Week 6 Day 4

17/02/13

Bodybuilding Day

Military Press  5x8  65kg
Neutral Grip Chins  BW+5kg  5x6
Incline CG Bench  1x10 70kg,  1x10  80kg,  1x6  90kg,  1x15  60kg  all paused except last dropset
BB Row  1x20, 1x16, 1x12  60kg

Circuit  x  4 waves
Face Pulls  x 20
Decline DB Tricep Extensions  x  10  20kg
GHR Situps  x  12


Circuit  x  3 waves
Seated Incline Hammer Curls  x  20,16,12  12.5kg
Lateral Raises  x  20  5kg Plate

Everything pretty self explanatory. Enjoying the circuits at the end improves the cardio, decreases time in gym and gets a good pump on. Added an extra wave in for circuit 1 from last week and increased reps for circuit 2. Swapped a few exercises about from last week and increased volume on first two exercises.
Take a break tomorrow and begin week 7 on Tuesday evening.
Thanks for reading!

SQUAT - REPS

CUBE Week 6 Day 3

16/02/13

Squat Rep Day

Squat  3x6 1 sec pause 170kg  no belt
Wide Stance SSB GM  3x8  90kg, 100kg, 110kg  no belt
DB Lunges  1x15 22.5kg, 2x15 12.5kg
Olympic Squat  1x50  60kg

4 exercises seems piece of piss but I was f*cked after the first two. Was only meant to do 1 set on squats but felt good so did 3 sets. Also threw in a 1sec pause to improve power out of the hole. Pause made these tough. Wide stance GM felt good up the weight for each set by 10kg from 3 weeks ago. Last set was hard. Was wrecked coming into the lunges and was at failure by 15 on the 22.5 DB so played it smart and dropped the weight dramatically to focus on form. The 50 reps on narrow stance squats were brutal and no easier than 3 weeks ago. If anything probably more difficult as legs were more fatigued with the squats and higher reps. These were rest pause. Aim was just to complete the 50! Out for a feed tonight can't wait.

Thanks for reading!

BENCH - EXPLOSIVE

CUBE Week 6 Day 2

13/02/13

Bench Explosive Day

Bench  6 x 2  95kg 1sec pause
Incline DB Press 2x15,1x11 35kg  1sec pause
Standing Arnold Press 3x10 20kg
Band Pushdowns 100 total reps Blue band
DB Flies 2x20  12.5kg  Tempo 3-1-1-1
Ab rollouts 2x15 3sec pause

Bench felt light and powerful. new setup increases my stability and great drive from legs. The extra delt and tricep work is helping here too. Incline DBs last set was tough here was aiming for 3x15 i will get it next time. Arnolds standing I find really works my core and glutes to stop me from leaning back and staying as upright as possible I like these. Band pushdowns I was doin sets of 25 rest pause with 1 min rest between sets.
DB Flies nice and slow and focused on form here. I prefer doing these light and slowly rather than heavy and poor technique. Ab rollouts were tough in second set with the pause. Almost 2/3 through this 9 week cycle. Probably be a total of 10-11weeks to complete it with work but I am feeling refreshed each workout despite pushing harder and greater volume. Prob the extra kcal are helping!

Thanks for reading.

DEADS - HEAVY

CUBE Week 6 Day 1

12/02/13

Deadlift Heavy Day

Deadlift off 1 inch block  3x2  230kg  no belt
Snatch Grip Deadlift  2x8  190kg  no belt
DB Row  3x10  40kg
DB Shrugs 3sec pause  2x20  22.5kg
Up and Down Planks 3x15

First workout since last Thursday with work. I found the deads off the 1 inch block hard. I use a lot of leg drive off the floor and the 1 inch elevation of the bar made it less legs and more glutes/low back. I am avoiding pulling heavy from the floor directly to strengthen all areas.
Snatch grip dlifts were hard too. Up from 175kg 3 weeks ago. I love the leg drive off these.
Rows are the heaviest I have done and traps were fried with the 3 sec pause. Up and down planks are new to me but I like them.

Thanks for reading

Bodybuilding Day

CUBE Week 5 Day 4

07/02/13

Bodybuilding Day

Military Press 3x10 62.5kg
Dumbbell Row 3x10 37.5kg
Close Grip Bench 1x8,2x10 100kg
Neutral Grip Chins BW+5kg 3x7
Decline Dumbbell Tricep Ext. 4x8 20kg (30sec rest)
Dumbbell Shrugs 2x20 12.5kg (3sec pause)
Circuit of:
Face Pulls x 20 purple band
Incline Hammer Curls x 15 12.5kg   completed  x 3 times
Lateral Raises x 15 5kg plate

Ab rollouts 3x10 (3 sec pause)

Militarys felt tough on last few reps on set 3 but felt a lot stronger than last week. The high volume has helped my press off the chest a great deal. Close grips most i have repped on 100kg so happy with this. Rows and chins felt good. 30 sec rest on the ext was good felt a good pump. Shrugs were light but wanted to focus on form. Circuit worked the cardio and good bita volume in there for the smaller muscle groups.
Happy with my progress. Working this weekend so I will have a break now until Monday.

Thanks for reading

SQUAT - HEAVY

CUBE Week 5 Day 3

06/02/13

Squat Heavy Day

Squat - 3x2 180kg
GM - 3x8 - 100, 107.5, 115kg
Split Squat - 3x15 each leg 40kg
Reverse Hyper - 3x12 (3 second pause)
Back Raises - 25 total reps
Band leg curls - 2x50

Squats were unbelted and felt good. Feeling more secure with not using my belt over the last few week. Easy to become overly reliant on it.
GM are feeling strong only my second time doing straight bar in months after using the SSB for them. It has improved my lower back strength a lot using it.
Split squats made me feel like death. 1 leg elevated on bench behind me. Belt on for bit of stability. Quads are weak hence why I am working them more. With no leg press I feel these hit my quads well.  head was all over the place after these.
Reverse hypers of back of GHR. self explanatory. Back raises. Meant to do 60 total reps but lower back was tired so left it at 25.
Choked 2 purple bands round base of 2x2 rack then put them round my leg curl attachment on the bench. incredible hamstring pump #penguin walk.
That is it for today. Off work today and tomorrow so day 4 tomorrow. Thanks for reading

Bench - Reps

CUBE Week 5 Day 2 

04/02/13

Rep Bench Day

Incline Bench - worked up to 115x3 then 100kg x 6
Incline DB paused - 2x20 27.5kg
CG Bench paused - 80kg x 12, 80kg x8, 70kg x 11 i
DB Fly - 3x12 17.5kg
Band Pushdowns 100 total reps with blue and red band
Band Pull Aparts - 50 total reps purple band
Hammer curls 3x10 17.5kg
Military 3x8 (47.5kg, 40kg, 30kg)
 
Overestimated my incline weight hence the drop back down to 100 to complete my 6 reps.
increased the db by 5kg per db on last wave felt tight
felt weak on the cg bench after the db volume
really pushed the tricep pushdowns as this is a weak area
through in some pull-aparts and curls for the craic
militaries was beasted by this stage hence the pathetic weight! im hoping to get my fatigued reps on this back up to my working weight in the near future. 1rm is 100kg so these weights should be light in theory but felt weak as after all the volume prior.

Pre workout - 2 slices toast, 1 crumble yoghurt, 25g whey with 5g BCAA, 5g glutamine, 5g creatine
Intraworkout - 2 bananas 1 litre water
Postworkout - 25g whey, 25g casein, 40g maltodextrin, 10g BCAA, 10g glutamine