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Post by skabow22 on Oct 15, 2013 18:47:58 GMT -5
Cube Rep Bench, 10/15/13:
1. Bench Press: Bar x 15 95 x 8 135 x 8 155 x 8 185 x 5 205 x 5 225 x 3 240 x 3
2. Close Grip Bench Press: 195 x 10, 9, 7
3. Isolateral Hammer-Strength Row: 4 sets of 10
4. Press Behind Neck: 115 x 12, 12, 12
5. Curls: 3 sets of 8
Session Grade: 80% Notes: Pretty good session today. Felt pretty good about the benching and the close grips. It was fun giving the hammer rows a try, never had access to that machine before.
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Post by skabow22 on Oct 17, 2013 10:44:45 GMT -5
Cube Heavy Deadlift, 10/17/13:
1. Deadlift: Bar x 15, stiff leg 135 x 5 185 x 5 225 x 5 275 x 3 315 x 3 365 x 2 410 x 1 (belt) 420 x 1 (belt) 435 x 2 10 lb PR! (belt)
2. Snatch Grip Block Pull: 295 x 11, 10
3. Cable Rows (Straight Handle): 130 x 10 140 x 10 150 x 10 160 x 10 170 x 10
4. Hammer Strength High Row: 4 sets of 10 to 12
Session Grade: 80% Notes: Really solid session, happy to get my deadlift on track again. Everything went well too. Good day all around.
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Post by skabow22 on Oct 21, 2013 12:34:24 GMT -5
Cube Rep Squat, 10/21/13:
1. Squat: Bar x 15 135 x 8 185 x 8 225 x 8 275 x 5 315 x 3 345 x 3, beltless PR!
2. Olympic Squat: 255 x 10, 10, 10, 10
3. Single Leg Curl: 4 sets of 12
Session Grade: 80% Notes: Really good session today, hit a nice little PR and got some good volume in on olympic squats.
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Post by skabow22 on Oct 31, 2013 21:58:39 GMT -5
So, on insistence from my training partner, in exchange for him giving the Cube Method a shot, I have to give his way a fair go. He gave me the choice of either sheiko or westside. To be honest, the bench volume from sheiko gave me some concerns with my shoulder, so I went with westside. Today was the first session, and it was a ball!
Warmup: Did some foam rolling for hips, IT bands, and back. Some bw squats and lunges. A little bit of static stretching for hip flexors and piriformis.
1. Safety Bar Squat: Bar (55 lbs) x 15 145 x 8 195 x 5 235 x 5 285 x 3 305 x 3 325 x 3, belt 335 x 3, belt. Baseline PR 270 x 5, 5, 5
2. Stiff Leg Deadlift: 225 x 10 245 x 10, 10
3. Lying Leg Curl: 3 sets of 12
4. Ab Wheel: 2 sets of 15
Session Grade: 80% Notes: The safety squat bar is a real challenge, never done them before and they really try to buck you forward. I think I made a good choice with these because usually if I miss a squat, its because I lost tightness and fell forward. Hamstrings also took a pretty good beating from this session. Overall, a nice start.
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Post by skabow22 on Nov 1, 2013 13:09:19 GMT -5
Max Effort Upper, 11/1/13:
Warmup: foam rolled upper back and pecs. Some stretching and dislocations with band. 1x20 press behind neck, 1x30 muscle snatch.
1. Incline Press: Bar x 15 95 x 8 135 x 8 155 x 5 185 x 5 205 x 3 225 x 3, wraps. 235 x 3, wraps. PR! 190 x 5, 5, 5
2.a Chest Supported Row: 1 plate x 12 2 plates x 12, 12, 10, 10 2b. Face Pulls: 50 x 12, 12, 12, 12
3a. Pushdowns 85 x 15, 15 3b. Curls: 60 x 12, 12 3c. Reverse Fly: 15 x 12, 12
Session Grade; 80% Notes: Pretty good session, solid PR on the incline press. Everything else was just punching the clock, but still good work.
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Post by skabow22 on Nov 4, 2013 13:42:05 GMT -5
Warmup: foam rolling for back, IT bands, and quads. 20 bw lunges, 20 bw squats. Some stretching.
1. 2 Ct. Pause Squat (+ 40 lbs of chains): Bar x 15 135 x 8 185 x 5 225 x 5 235 x 2, 2, 2, 2, 2, 2, 2, 2
2. Deadlfit (+40 lbs of chains): 135 x 5 185 x 5 225 x 3 265 x 1, 1, 1, 1, 1, 1
3. Leg Press: 2 plates x 20 4 plates x 15, 15, 15
4. Glute Ham Raise (Band Resisted): 4 sets of 12
Session Grade: 80% Notes: Really good session, and lots of fun. I have never squatted with any kind of accommodating resistance; it was very interesting. Felt like it really forced me to fight hard all the way to the top. Both squats and deads felt good with it. Got a nice pump with everything else, good session all around.
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Post by skabow22 on Nov 5, 2013 21:52:21 GMT -5
Dynamic Effort Upper, 11/5/13:
Warmup: foam rolled upper back, 1x20 behind neck presses, 50 face pulls with band. stretching for pecs, delts, and lats.
1. Bench Press (+40 lbs of Chains): Bar x 15 95 x 8 135 x 5 155 x 3, 3, 3, 3, 3, 3, 3, 3
2. DB Incline Press: 75 x 10, 10, 7. shut these down early, shoulder wasn't feeling it.
3. Iso-Lateral Hammer Row: 5 sets of 10 to 12
4. Seated DB Press: 75 x 8, 7, 6. Eyes were bigger than my delts!
Session Grade: 80% Notes: Kind of a mediocre session. Shoulder wasn't feeling tip top, but otherwise not just awful. Benching against the chains was cool, made me stay tighter and felt pretty good. I suck REALLY bad at dumbbell chest work and I have no idea why. Oh well. I am also thinking I need to stop using so many row variations; go back to the big 4 that have always felt good and delivered for me (Cable, chest supported, dumbbell, cambered bar).
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Post by skabow22 on Nov 7, 2013 22:51:25 GMT -5
Max Effort Lower, 11/7/13:
Warmup: Foam rolling for back, IT bands, quads. 1x15 each for goodmornings, press behind neck, and overhead squats. Stretching for pecs, lasts, hip flexor, and piriformis.
1. Reverse Band Squat (Avg Band, about 80 lbs of tension at the bottom): Bar x 15, no band 135 x 8, no band 225 x 5 275 x 5 315 x 5 365 x 3 405 x 3 425 x 3, belt 455 x 3, belt. Baseline PR. 405 x 2, no bands, belt. 20 lb PR!
2. Olympic Squat: 295 x 5, 5, 5
3. Stiff Leg Deadlift: 255 x 10, 9, 9
4. Seated Leg Curl: 3 sets of 10
Session Grade: +10% Notes: Absolutely fantastic session. I love the reverse band squats, make you work really hard the whole way, and with the tension we chose, still get a pretty heavy weight in the hole. Also, hitting a 20 lb PR on a whim was pretty nice, not going to complain about that one bit! Was really tired for the rest of the session, but still got good work in. Great session all around.
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Post by skabow22 on Nov 8, 2013 16:42:56 GMT -5
Max Effort Upper, 11/8/13:
Warmup: Foam rolling for back, pecs, and lats. 1x20 each for behind neck press and muscle snatch. Stretching for pecs, lats, and delts.
1. Floor Press: Bar x 15 95 x 8 135 x 8 155 x 5 185 x 5 205 x 3 225 x 3 245 x 3, wraps. PR! 255 x 3, wraps. PR! 205 x 5, 5, 5
2a. Chest Supported Row: 1 plate x 12 2 plates x 10, 10, 10, 10 2b. Face Pull: 50 x 12, 12, 12, 12
3a. Pushdowns: 2 x 15 3b. Curls: 2 x 12 3c. Reverse Fly: 2 x 12
Session Grade: 80% Notes: Pretty good session, really solid PR at 255 for the floor press. Everything else was just getting some volume/work in, not chasing anything else today.
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Post by skabow22 on Nov 11, 2013 23:43:25 GMT -5
Dynamic Effort Lower, 11/11/13:
Warmup: Good mornings, behind neck press, squat to stands: 1x15 each. Leg swings, front and side, 20 rep each. Foam rolling for IT bands, back, quads. Stretching for hips, hip flexors, lats, pecs.
1. 2 Ct. Pause Squat (+80 lbs of chains): Bar x 15 135 x 5 185 x 5 235 x 2, 2, 2, 2, 2, 2, 2, 2
2. Deadlift (+80 lbs of chains): 135 x 5 225 x 3 265 x 1, 1, 1, 1, 1, 1
3. Leg Press: 2 plates x 15 4 plates & quarter x 15, 15, 15, 15
4. Glute Ham Raise (+ Red Band): 12, 11, 10, 10
Session Grade: 80% Notes: Good session today. Increased the chain weight to better accommodate the strength curve; worked quite well. Speed was still pretty good but had more weight in my hands and on my back. Overall a very nice session.
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Post by skabow22 on Nov 12, 2013 22:39:09 GMT -5
Dynamic Effort Upper, 11/12/13:
Warmup: Foam rolling for upper back, lats, pecs. 1x15 for behind neck press and muscle snatch. Stretching for pecs, lats, delts.
1. Bench Press (+40 lbs of chains): Bar x 15 95 x 8 135 x 5 170 x 3, 3, 3, 3, 3, 3, 3, 3
2. Incline DB Press: 75's x 12, 12, 10
3a. Cable Row (Straight Bar): 130 x 15 150 x 10, 10, 10, 10, 10, 10 200 x 6 3b. Reverse Fly: 55 x 10, 10, 10, 10
4. Seated DB Press: 65's x 10, 10, 8
Session Grade: 80% Notes: Really good session tonight, I felt like the bench presses were flying up tonight. Incline db pressing went a lot better this week, and no shoulder pain. Lots of back volume today, just wanted to pump the crap out of it.
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Post by Ryan on Nov 13, 2013 9:33:03 GMT -5
Dynamic Effort Upper, 11/12/13:Warmup: Foam rolling for upper back, lats, pecs. 1x15 for behind neck press and muscle snatch. Stretching for pecs, lats, delts. 1. Bench Press (+40 lbs of chains):Bar x 15 95 x 8 135 x 5 170 x 3, 3, 3, 3, 3, 3, 3, 3 2. Incline DB Press:75's x 12, 12, 10 3a. Cable Row (Straight Bar):130 x 15 150 x 10, 10, 10, 10, 10, 10 200 x 6 3b. Reverse Fly:55 x 10, 10, 10, 10 4. Seated DB Press:65's x 10, 10, 8 Session Grade: 80% Notes:Really good session tonight, I felt like the bench presses were flying up tonight. Incline db pressing went a lot better this week, and no shoulder pain. Lots of back volume today, just wanted to pump the crap out of it. Got a meet lined up yet?
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Post by skabow22 on Nov 16, 2013 12:20:34 GMT -5
Warmup: 1x15 each for good mornings, behind neck press, overhead squats. Foam rolling for IT bands, back, quads. Leg swings and a few lunges.
1. Squat: Bar x 15 135 x 8 185 x 5 225 x 5 275 x 3 315 x 3 365 x 3, belt. 385 x 3, belt. PR! 315 x 5, 5, 5
2. Snatch Grip Block Pulls: 295 x 12, 11, 10
3. Lying Leg Curls: 4 sets of 12
Session Grade: 80% Notes: Not a great session to be honest, I felt kind of lethargic and my squats weren't moving as well as normal. I guess after have such a great week last time I should expect some backlash, but still, managed to pull out a 3 rep PR, so no complaints here.
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Post by skabow22 on Nov 16, 2013 12:21:10 GMT -5
No Ryan, not yet, but still looking.
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