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!