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