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.