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View Full Version : Garett Curtis' Training Log: Cube Tester



gcurtis
09-04-2012, 10:47 PM
At the request of Mr. Lilly I'm gonna be keeping a training log now. I was looking for something new to try while keeping the goal of bringing up my raw strength so I signed up to test out Brandon's Cube Training. I'll be doing all 10 weeks of his training method raw based off my best gym lifts.

I'm coming off of my best meet yet at the 2012 SPF Pro-Am where multi-ply I went 1525 @ 167 bw.

At 21 years old, I am still trying to absorb as much knowledge and info as possible so any and all criticism or words of wisdom are greatly appreciated fellas.

Week 1 Day 1: Deadlift Reps Day

Deads
135 x 10 x 2 sets
185 x 5
225 x 3
280 x 3

4" Suspended Deads
225 x 3
275 x 3
300 x 3

SSB Olympic Squats
175 x 8
205 x 8
225 x 8

GHR
BW x 10, 8, 7, 5

Back Raises
BW x 20, 15, 10, 5

gcurtis
09-06-2012, 07:01 PM
Week 1 Day 2: Bench Max Day

Floor Press
bar x 20
95 x 8
135 x 6
155 x 3
185 x 1
205 x 1
225 x 1
135 x 15 x 2 sets

Lat Pulldowns
100 x 12 x 3 sets

Band Pressdowns
EFS Light band x 100 total

DB Shrugs
55's x 15 x 3 sets

DB Military Press
25's x 12
30's x 12
30's x 12

Floor pressed this morning for the first time in I don't even know how long. Wasn't sure how heavy my top single was going to be but I was happy with the 225. All in all, it was a solid training session, finished up in just under an hour.
Heading over to the Flint Barbell Club (40 min drive) this weekend to get some squats in and check out the new facility.

gcurtis
09-09-2012, 02:23 PM
Squats
bar x 15 x 2
135 x 8
185 x 3
200 x 3 x 3 sets
(added reverse average band)
235 x 2

Olympic Squats
135 x 5
155 x 5
185 x 5 x 3 sets

Leg Press
2 plates per side x 15 x 2 sets
3 plates per side x 15 x 2 sets

Reverse Hypers
50 x 12 x 3 sets

DB Swings
30 x 15
35 x 15 x 2 sets

Olympic Stance squats are something fairly new to me so everytime I do em I'm smoked afterwards. That added to my dislike for leg presses and made them that much more miserable.
Overall, I'm liking the cube philosophy so far even though its been a short sample size so far. On to week #2

gcurtis
09-10-2012, 06:52 PM
Military Press
105 x 10 x 3 sets

Seated Calf Raise
2 plates x 15 x 4 sets

DB Hammer Curls
20's x 12 x 3 sets

Incline DB Presses
35's x 12 x 3 sets

Standing Strap Crunches
60 x 15 x 3 sets

In and out real quick today, about 35 mins. I felt real outta shape by the end of this which is sad but I plan on working on endurance in the near future. Week 2 deadlifts in the morning.

gcurtis
09-12-2012, 07:54 PM
Deads
bar x 25
135 x 8
185 x 3
225 x 1
255 x 1 x 10 sets

4" Block Pulls
195 x 20

SSB Close Stance Squats
155 x 8
205 x 8
225 x 8

Barbell Shrugs
185 x 10
205 x 10
225 x 10

Back Raises
bw x 20, 15, 10, 5

Machine Lat Pulldowns
#6 x 15 x 2 sets
#7 x 15 x 2 sets

The commercial gym I trained at tonight was hotter than hell inside tonight so I was whipped by the end of this. Back raises after all the pulls and squats was brutal. Had to pull over on my drive home and get out to stretch my lower back cuz of the discomfort. Next up is bench rep day.

gcurtis
09-13-2012, 03:22 PM
Incline Bench
bar x 20
95 x 8
135 x 5
165 x 3 x 3 sets

Incline DB Press
35's x 20 x 2 sets

Close Grip Bench
95 x 8
135 x 5 x 3 sets

Band Flyes
EFS Light Band x 15 x 3 sets

Tri Pushdowns
#7 on the stack x 30, 25, 20, 15, 10

Good session today. I enjoyed the 2 burnout-type sets of DB inclines after the heavier BB presses. By reps 18-20 arms were shakin like crazy. I had the band set up on the flyes so that it was strung underneath a flat bench for a little more added tension.

Heavy squat max coming up next

gcurtis
09-18-2012, 05:49 AM
Squat
bar x 15 x 2 sets
135 x 5
185 x 3
225 x 2
270 x 2
285 x 2
300 x 1
310 x 1
270 x 4

Good Mornings
135 x 8 x 3 sets

Leg Press
2 plates/side x 20
2 plates + Quarter/side x 20
3 plates/side x 20

Reverse Hyper
50 x 12 x 3 sets

Back Raises
bw x 15, 15, 12, 10, 8

Sorry for the lack of posting lately, this weekend Notre Dame was in town so I had friends in town for the game & tailgating and such so it was a hectic weekend. Still got my training in, just forgot about posting. Squats felt good this day, all the weights were coming up quick so I was happy with it. Moving on to week #3.

gcurtis
09-21-2012, 05:22 PM
Db Shoulder Press
30's x 12 x 4 sets

EZ Bar Curls
40 x 15
50 x 10
50 x 8

Standing Calf Raises
100 x 20 x 4 sets

Db Flat Flyes
15's x 12
20's x 10 x 2 sets

Leg Extensions
75 x 10 x 3 sets

Quick training session, got lots of blood pumpin.

gcurtis
09-21-2012, 05:29 PM
Rack Pulls from Mid-shins
135 x 8
225 x 5
275 x 3
315 x 2
365 x 1
405 x 1
455 x 1
475 x 1
495 x 1

Sumo Stance Stiff Leg Deads
185 x 5 x 2 sets

DB Rows
50 x 10
60 x 10 x 2 sets

DB Shrugs
55's x 15 x 3 sets

Up & Down Planks
25 x 2 sets

Typically I do rack pulls using Spud straps in the rack and have the bar suspended but I was at a different facility tonight with no access to blocks or straps so did straight rack pulls. I prefer suspended pulls since it allows you to move the bar more relative to your stance where as in the rack I have to adjust my feet relative to the bar. Just a small difference but I was happy with the end result of 495.

Also something new tonight for me was the stiff legs in sumo stance. Even though I pull sumo in competition, I typically always do stiff legs from a conventional position, no real reason, just always have. Quite a difference going out wide sumo, I liked em tho and will make sure to incorporate the sumo variation more in the future.

gcurtis
09-23-2012, 04:38 PM
Floor Press
bar x 15
95 x 8
115 x 5
140 x 5 x 5 sets

Incline DB Press
45's x 15 x 3 sets

Band Press Down
EFS Light Band x 25 x 4 sets

DB Standing Military Press
30's x 8 x 3 sets

Band Flyes
EFS Light Band x 15 x 3 sets

Seated DB Tri Extensions
35 x 15 x 2 sets

Crunches
25 x 2 sets

Had a good bench day, floor presses felt nice & light and it felt good to get a little more volume in. I added in a second tricep exercise since that's definitely an area that needs some more attention for me. My bench has always been the weakest of the 3 for me so I'm looking to see some positive results from this program at the end of the 10 weeks.

gcurtis
09-25-2012, 09:19 AM
Squats
bar x 20 x 2
95 x 10
135 x 5
185 x 3 x 5 sets

Straight Bar Wide Stance Goodmornings
95 x 8
115 x 8
135 x 8 x 2

DB Lunges
35's each hand x 15 steps x 3 sets

Olympic Stance Squats
135 x 20, 12, 10, 8 (50 total)

Decline Sit Ups
bw x 15 x 2 sets

Rough day today. My the time I got to the olympic squats my legs were really fatigued and 50 of those, all done within roughly 2-3 minutes was painful.

After 3 weeks of this training and eating like a horse, bw is at a steady 180.5 each morning, thats a little over 6 pounds thus far.

gcurtis
09-26-2012, 08:49 AM
DB Hammer Curls
25's x 8 each arm x 3 sets

Leg Curls
70 x 15 x 3 sets

Cable Crossovers
30 x 10 x 4 sets

Leg Extensions
80 x 10 x 3 sets

DB Pullovers
35 x 15
35 x 12 x 2 sets

Hanging Leg Raises
12 x 3 sets

gcurtis
09-28-2012, 06:18 PM
Raw Deads
bar x 10
135 x 6
185 x 4
225 x 3
275 x 3
(add belt)
325 x 3 x 2 sets

2" Block Pulls (with straps)
225 x 20

Olympic Stance Squats
135 x 10 x 4 sets

Makeshift GHRs
bw x 6 x 4 sets

Back Raises
bw x 20, 15, 10, 5

DB Hammer Curls
20's x 12 x 2 sets

Solid training tonight. My low back was smoked by the end which made the 45 min drive home rather uncomfortable. The place I trained tonight didn't have a GHR so I had to improvise a little bit by using the seat and leg pads of a lat pulldown machine. It's not ideal but it sufficed for the time being. Also, the bi work at the end was something I added in myself just as a means of addressing a personal weak point. Looking forward to some heavy benching next.

gcurtis
09-30-2012, 09:30 PM
I made the 80 minute trip to bench with the group of guys I grew up lifting with since I hadn't seen any of them since the Pro-Am in Cincy. I've always considered myself very lucky to have grown up in an area with guys like Josh McMillan & Zane Geeting as well as a handful of others who all took me under their wing and brought me along in this sport since I was about 15 years old.

Bench
bar x 20
95 x 10
135 x 5

(off 2 boards)
135 x 5
185 x 5
205 x 3
225 x 3
245 x 3

3 board Close Grip Bench
135 x 12 x 3 sets

Lat Pulldowns (Neutral Grip)
100 x 15 x 3 sets

Tricep Pushdowns
30 x 15
40 x 15 x 2 sets
50 x 15

DB Military Press
30's x 10 x 3 sets

DB Shrugs
45's x 15 x 4 sets

I got my benches out of the way quick so we wouldn't have to strip as much weight since 5 guys shirted up tonight and 3 of em went 700+. Always humbling and super informative to watch those guys go about their business.

All the weights were feelin light tonight and had I not had certain percentages to stop at, tonight would have been a probable PR night. Oh well, gotta stick to the plan. The 3 board close grip presses were done with a slow downward, pause and explosive off the boards so even tho it was a "max" day there was still some dynamic aspect.

Speed squats are up next. Still loving the program so far. I'm always sore as hell the following day but it subsides quick and I feel fresh by the next session.

gcurtis
10-02-2012, 09:48 AM
Squats
bar x 15
135 x 8
185 x 5
205 x 3
235 x 2 x 5 sets

add EFS Onyx Light Band
250 x 2

Olympic Squats
155 x 5 x 5 sets

Leg Press
3 plates/side x 12 x 4 sets

Light Goodmornings
115 x 12 x 3 sets

DB Swings
35# x 15 x 3 sets

On the 5 doubles with 235 I really emphasized driving out of the hole hard and pushing my hips through at the top. All the weight moved well. The olympic squats were done with a solid pause in the hole which definitely adds to the difficulty. On to Week 5

gcurtis
10-06-2012, 01:59 PM
Military Press
115 x 10 x 3 sets

Seated Calf Raise
2 plates x 15 x 4 sets

DB Hammer Curls
20's x 12 x 3 sets

Incline DB Presses
35's x 12 x 3 sets

Standing Strap Crunches
60 x 15 x 3 sets

The lack of posting this week has been because I've had my face buried in study books for the LSAT which I took today. Between prepping for that and a full load of credits this semester, posting on here and training sorta get squeezed in when available. But hopefully it'll calm down from here on out. On to week 5

gcurtis
10-07-2012, 09:49 PM
Deadlift
bar x 10
135 x 8
185 x 5
205 x 3
(added short bands)
225 x 1
245 x 1 x 8 sets

2" Block Pulls w/ Straps
205 x 20

Close Stance Squats
185 x 6 x 5 sets

Barbell Shrugs
135 x 15
185 x 15 x 2 sets

Back Raises
bw x 15, 15, 12, 10, 8

Narrow Neutral Grip Lat Pulldowns
#6 x 15 x 2 sets
#7 x 15 x 2 sets

This was a great training session. I've always benefited greatly from pulling against bands so I was excited when I saw that was what this week entailed. Between the set of 20, the squats and the back raises, my lower back was torched by the end. The shrugs were moderate weight for me so I could really emphasize the squeeze at the top. Bench Reps day is next.

gcurtis
10-09-2012, 08:52 AM
Bench
bar x 20
95 x 10
135 x 6
185 x 3
195 x 3
200 x 3
205 x 3

Military Press
115 x 10 x 3 sets

Wide Grip Pulldowns
70 x 15
80 x 15
90 x 15 x 2 sets

V-handle Tri Pushdowns
70 x 25, 25, 20, 15, 15

DB Side Raises
5's x 100

Good training session this morning. The benches felt pretty good after I got loosened up, had a little elbow pain early on but nothing major. The DB raises at the end suck, by the end of the set the weights were probably moving 3" at best but they served there purpose and exhausted the muscle.

gcurtis
10-14-2012, 10:35 AM
Squats
bar x 10
135 x 6
185 x 3
225 x 2
245 x 1
285 x 1
310 x 1
325 x 1
add EFS Onyx Light Bands
345 x 1
170 x 12 x 2 sets

Leg Press
3 plates/side x 20 x 3 sets

Lunges
35# db's x 12 x 3 sets

Back Raises
bw x 15, 15, 12, 10, 8

Squatting today was rougher than I wanted it to be. I didn't get much sleep the night before cuz of homework and crap so I attribute 325 feeling heavier than it should have to that. Still pushed through it tho and hit all my numbers. Some days are just better than others I guess

gcurtis
10-14-2012, 10:39 AM
Db Shoulder Press
35's x 12 x 4 sets

EZ Bar Curls
40 x 15
50 x 10
50 x 10

Standing Calf Raises
100 x 20 x 4 sets

Db Flat Flyes
15's x 12
20's x 10 x 2 sets

Leg Extensions
75 x 10 x 3 sets

Standing Cable Crunches
50 x 20 x 3 sets

In and out quick like usual on the fourth day. I like this aspect of the cube method a lot since I've always been a fan of higher volume stuff and this "bodybuilding day" allows me to just have some fun and throw in any exercises I feel like that day or that I have accessibility to at that gym but not at others. Past the halfway point now...

gcurtis
10-15-2012, 11:29 AM
2" Block Deadlifts
135 x 8
185 x 5
225 x 3
275 x 2
315 x 1
365 x 1
395 x 1
415 x 1

Sumo Deads off the floor
285 x 2 x 8 sets

DB Rows
50 x 20 x 2 sets

Barbell Shrugs
185 x 15 x 3 sets

Lying Hamstring Curls
80 x 12 x 3 sets

Up & Down Planks
50 total

This sure wasn't my greatest DL session ever; had a long day, got to the gym late right before it closed so I was kinda rushed and had to use a chromed out commercial gym bar instead of an Ivanko or Texas Power Bar like normal. Oh well, still pulled 95% of my raw max tho so I was happy about that. Accessory work went quick after that pulls.

Finally got a new shirt so once the Cube Method is done in 3.5 more weeks I'll be breaking that in and hopefully hitting a bench only meet this winter before I leave the country to study abroad in the spring.

gcurtis
10-17-2012, 04:02 PM
Floor Press
bar x 20
95 x 10
115 x 6
135 x 5
155 x 4
175 x 3 x 8 sets

Incline DB Press
40's x 20 x 2 sets

Band Press Down
EFS Purple Band x 100 total

DB Standing Military Press
30's x 6 x 2 sets
35's x 6 x 2 sets

Pec Deck
70 x 15 x 3 sets

Crunches
bw x 25 x 2 sets

Floor pressing went well today. I did all this after I took 3-4 heavy sets in my new shirt to a 3 board to start the break-in process. This also resulted in me being whipped by the time set #8 of floor presses came around. Hit the accessories with minimal rest then headed on home. Bodyweight is up about 10.5 pounds now since Day 1 of the Cube. Getting excited to test maxes in a few more weeks to see the final outcome of the program.

gcurtis
10-19-2012, 12:15 PM
Squats
bar x 15
95 x 8
135 x 5
185 x 4
205 x 3
235 x 2 x 6 sets

SSB Wide Stance Pause Squats
165 x 10 x 3 sets

DB Lunges
35's x 15 strides x 3 sets

Olympic Squats
135 x 45

Flutter Kicks
4 sets of 25

Nothing to write home about today. Moved through everything as quick as I could. Lunges whooped my ass. Squats felt light. Definitely will be setting a new PR after this training cycle.

gcurtis
10-20-2012, 05:08 PM
DB Side Raises
20's x 10 x 5 sets

Supersetted EZ Bar Cable Curls
Neutral Grip
60 x 12 x 3 sets
Hammer Grip
60 x 6 x 3 sets

Calf Raises
80 x 25 x 4 sets

Banded Neck Raises w/ EFS Mini Band
5 sets of 12

On to week 7

gcurtis
10-21-2012, 02:51 PM
Deadlifts
bar x a lot
135 x 10
185 x 8
225 x 6
275 x 5
305 x 5 x 2 sets

4" Block Pulls
240 x 20

Olympic Stance Squats
135 x 12 x 3 sets

GHRs
bw x 10, 10, 8, 6

Back Raises
bw x 10 x 3 sets

Nothing spectacular today, all the pulls moved nice and quick. I figured the sets of 5 would suck more than they actually did so I was pleasantly surprised. The sets of 20 off blocks which seem to happen just about every week really smoke the lower back. Should be ready for a dead pr in a few weeks. I have 455 in my head as a nice number for a goal so we'll see. Max benching is next

gcurtis
10-22-2012, 10:45 PM
Bench
bar x a lot
95 x 15
add 1 board
135 x 5
185 x 5
200 x 2
210 x 1
225 x 1
235 x 1
245 x 1

Close Grip
185 x 3 x 3 sets

Lat Pulldowns
80 x 15 x 3 sets

Tricep Pressdowns
40 x 15
50 x 15
60 x 15
70 x 15

DB Military Press
40's x 10 x 3 sets

Barbell Shrugs
185 x 15 x 4 sets

Decline Sit Ups
3 sets of 12

All in all a very good day for me. 245 was the most I've ever had in my hands raw and it flew up. Probably could have hit 265-275 off the board but obviously stopped after my last prescribed set.

Also threw on a couple of different shirts after the heavy 1 board work before the accessories, just to see where I am. Thinking about competing bench only Jan 26th in the APF Great Lakes Open but time will tell. I don't plan on competing unless I know my first 400 bench is attainable. Headed up to train with Josh McMillan & Zane Geeting again this weekend so looking forward to that.

gcurtis
10-24-2012, 10:48 PM
Squats
bar x a lot
135 x 8
185 x 5
205 x 3
220 x 2 x 8 sets
add reverse EFS Onyx Bands
235 x 2

Olympic Squats
185 x 5 x 5 sets

Leg Press
3 plates + quarter/side x 20 x 4 sets

Goodmornings
135 x 12 x 3 sets

DB Stiff Leg Deads
50's x 15 x 4 sets

All the weight felt nice and light tonight. I was reading ahead and next week is a full bore max out which I'm really looking forward to. Raw max right now is 335 so I'm hoping to be somewhere in the 350+ range. For only being 8 weeks in a nice 15-20 pound PR would be good enough for me. With my best geared meet squat at 600, I really need to get my raw number up somewhere respectable.

gcurtis
10-28-2012, 10:15 PM
DB 6 Ways (http://www.youtube.com/watch?v=E-cCXkSi7IQ)
10's x 8 x 4 sets

Supersetted DB Curls
Hammer Curls
25's x 10each x 3 sets
Supinated Grip
25's x 6each x 3 sets

Calf Raises
100 x 15 x 6 sets

Face Pulls
60 x 12 x 4 sets

on to week 8

gcurtis
10-28-2012, 10:21 PM
Deadlifts
bar x a few
135 x 8
185 x 5
225 x 3
added doubled mini bands
185 x 2
225 x 1
255 x 1
285 x 1 x 6 sets

4" Block Pulls
225 x 2
275 x 2
315 x 1
350 x 5

Pause Deads
155 x 6 x 3 sets

Barbell Shrugs
135 x 20 x 2 sets

Lat Pulldowns - Neutral Grip
80 x 15 x 4 sets

All in all it was a good session. Still feeling pretty fresh for each session, compared to other programs and templates I've followed. I've put on a total of 12 pounds so far in the 7 weeks of cube method. Feeling great.

gcurtis
10-29-2012, 10:29 PM
Bench
bar x a lot
95 x 10
135 x 6
185 x 4
215 x 2 x 3 sets

Military Press
95 x 12 x 4 sets

Pulldowns
70 x 20 x 4 sets

EZ Bar Pushdowns
60 x 25, 20, 20, 20, 15 (100 total reps)

Fairly quick session today, had some soreness in my elbow after benching which is the first time its popped up in a while. Ice and some advil afterwards and all is good. Looking forward to squat max up next.

gcurtis
11-01-2012, 11:22 AM
Squats
new efs mastodon bar (which is awesome btw) x a bunch
155 x 5
205 x 4
245 x 3
295 x 1
335 x 1
350 x 1 (15# PR)

The plan tonight was to hit a PR raw squat and that's it. But we had a group of 7 of us squatting, 5 of which were going gear so I was gonna be there a few more hrs anyways to help call depth and load so I figured I'd throw on some briefs just to see where I'm at. First time having squat gear of any time on since the SPF Pro-Am. Just to be clear, this was not part of the cube method.

add Metal Pro Briefs
385 x 1
425 x 1 x 2 sets
475 x 1
505 x 1 (30# PR)

Had a great night tonight. I was very happy with the raw PR and the 505 felt heavy as hell from lack of heavy weight on my back in months but still felt surprisingly decent. The fact that I hit only 95# under my meet PR in just briefs is awesome. If I end up doing a meet in January, 625 is gonna be my number to base training off of (probable 2nd attempt). All 7 of us had good nights under the bar so it was a great night overall.

gcurtis
11-02-2012, 04:23 PM
Wide Grip Lat Pulldowns
70 x 15 x 3 sets
60 x 20 x 2 sets

Overhead Rope Extentions
40 x 25 x 4 sets

Straight Bar Curls
55 x 8 x 3 sets
~supersetted with~
DB Hammer Curls
25's x 15 x 3 sets

DB Shrugs Drop Set
55's x 15
50's x 12
45's x 10

gcurtis
11-05-2012, 03:31 PM
Deads Standing on 1" Block
bar x a few
135 x 4
185 x 4
225 x 3
275 x 2
315 x 1
365 x 1
405 x 1

Sumo Stance Deads
225 x 1
275 x 1
315 x 1
345 x 1 x 5 sets

Barbell Shrugs
185 x 15 x 3 sets

Lunges
95 x 16 steps x 3 sets

Up and Down Planks
50 reps total

Today didn't go quite as well as I had hoped but it is what it is. Hips were still a bit sore from the max squat 3 days prior so I had a struggle loosening up. Still happy with the 405 though. Helped judge and run the scorer's table at the USAPL Michigan State Meet this past weekend since I no longer compete in that fed I help out when I can. Some pretty impressive lifting there tho.

gcurtis
11-08-2012, 01:10 PM
Floor Press
bar x a lot
95 x 10
115 x 6
135 x 5
165 x 5 x 5 sets

Incline DB Press
45's x 15 x 3 sets

Pressdowns
60 x 25, 25, 20, 15, 15

DB Military Press
35's x 10 x 3 sets

Band Flyes
EFS Purple x 15 x 3 sets

Crunches
50 total

Left elbow is still giving me some discomfort on pressing movements which there were a lot of tonight but ice and advil has been helping. Quite a bit of volume tonight on the accessory stuff which I don't mind at all. Started cleaning up my diet a little bit, nothing crazy, and weights holding steady now at about 182 which is down from where it was 3-4 weeks ago but still a net gain of about 7 pounds. I'll be starting to increase calories again here shortly. Ideally I'd like to hold right around 185 in order to have a nice easy cut to 181 whenever I compete again...the 165 ship has sailed lol.

gcurtis
11-12-2012, 03:07 PM
Squats
bar x a few x 2 sets
115 x 6
155 x 5
205 x 4
245 x 2 x 3 sets

Wide Stance Pause Squats
165 x 10 x 3 sets

Lunges
40's x 15 strides x 3 sets

Olympic Stance Squats
135 x 40 reps

Strap Crunches
50# x 35 x 2 sets

Weights felt light tonight which is always a welcoming feeling. One more "bodybuilding" day and then it's time to test and see the final results. Kind of excited for that, almost feels like I'm prepping for a meet.

gcurtis
11-14-2012, 09:15 AM
DB 6 Ways
10's x 8 x 4 sets

Supersetted DB Curls
Hammer Curls
25's x 10each x 3 sets
Supinated Grip
25's x 6each x 3 sets

Calf Raises
100 x 15 x 6 sets

Face Pulls
60 x 12 x 4 sets

I'll be deloading this next week in preparation for a mock meet to re-test all my maxes and see what the final results are. Looking realistically for a 20-30 pound increase on each lift but we shall see. Also heading down to Relentless Detroit this weekend to watch my training partner Zane Geeting compete. I've been up with those guys for his last 2 squat sessions and he looks ready for a real nice PR so I'm looking forward to seeing it come saturday. Not to mention, it's all for a great cause so I'm sure intensity and emotion will be at an all time high for everyone there.

gcurtis
11-16-2012, 08:49 PM
It was time to test maxes again to see the progress from the Cube Method. I tested squat and deadlift together and bench will be on Sunday.

Squats
efs mastadon x a bunch
155 x 5
205 x 3
245 x 2
295 x 1
335 x 1
365 x 1 (30# PR)

Deadlifts
135 x 4
225 x 3
275 x 2
315 x 2
365 x 1
405 x 1
425 x 1
455 x 1 (20# PR)

Low Cable Rows
70 x 10
80 x 8
100 x 6 x 2 sets

Hammer Curls (One giant set)
25's x 10
20's x 10
15's x 10

Low Cable Curls
50 x 18 x 3 sets

Face Pulls
80 x 12 x 4 sets

As you can see, my raw maxes have improved. On squats, it went from 335 up to 365 and on deads from 435 to 455. These were legit reps, no cutting the squats high or hitching on the deads. I am very happy with these results from Brandon Lilly's cube method. The way he sets up training makes it easy to go balls to the wall on the max day because it's only once a week. By no means did I slouch on the other days, but the "max day" always gets ya turned up a notch more than the others. Another great thing is his assistance protocol. Unlike some other programs, he doesn't just skip over accessory work as unimportant. Most of the time the accessory work was 10x more brutal than the main lift that day. Also, bodyweight wise I was up as much as 10 pounds at one point but finished at a +7.5 pounds in 10 weeks. I'd strongly recommend the cube to anyone stuck at a plateau in their progress or wanting to try something new but also see some results, not just the newest fad. I will be taking some of Lilly's cube method and adding it to my next meet prep cycle.

Where to go from here for myself....
I have about 9 weeks left in the country before I go study abroad for a while. I hope to lift at the end of January in a local AAPF meet, planning on bench only at this point. I'll likely be throwing some briefs and suits on randomly over the next few weeks and if everythings firing on all cylinders, I may go full meet. I'll be continuing to keep this log going.

gcurtis
11-18-2012, 06:26 PM
Bench
bar x a bunch
135 x 8
135 x 5
185 x 3
225 x 1
245 x 1
265 x 1 (30# PR)

Incline DB Bench
50's x 8 x 2 sets

Tricep Pushdowns
60 x 12 x 6 sets

DB Side Raises
15's x 40 x 3 sets

So another 30 pound PR on the bench. I am very happy with this. All in all, 80 pounds were added to my raw numbers in a matter of 9 weeks. Couldn't be happier to see my raw strength finally moving again after having plateaued for quite a while. Cube method was all it was said to be in the beginning. It was a solid investment of 10 weeks of my time and the money.

gcurtis
11-23-2012, 09:11 PM
Squats
efs mastadon bar x a bunch
155 x 5
245 x 3
294 x 2
335 x 1
385 x 1
add knee wraps
405 x 1
425 x 1
add briefs
475 x 1
515 x 1
add reverse green bands
605 x 1

Pause Squats with Monster Mini bands hooked to the front
155 x 5
205 x 5
245 x 5

Face Pulls
50 x 8
40 x 10
30 x 20

Had a good night under the bar tonight. The 385 was a nice PR and it felt good to throw some gear on again. The pause squats finished me off, I was smoked after those. Especially with the bands hooked up to the front, it really forces ya to stay on your heels throughout the whole movement. One of Dirk & Zane's creative accessory movements. Training is going to be hit and miss for the next couple weeks since it is nearing the end of the semester and the amount of exams and papers I have coming up is ridiculous.

gcurtis
11-29-2012, 11:06 PM
Today I wanted to get some deadlift work in while also starting the transition to a higher volume program, incorporating some Mt Dog Training, here's how it went:

Conventional Rack Pulls (from 1" below knees)
135 x 8
185 x 4
add EFS Monster Mini Short Bands
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3 x 3 sets

Meadows Rows
25 x 10 x 2 sets (warm-up)
35 x 10 x 3 sets

Cable Rows
60 x 12 x 3 sets

EZ Bar Curls
35 x 15 x 3 sets (warm-up)
45 x 10 x 5 sets

Hammer Curls
20's x 10 x 5 sets

Dumbbell Pullovers
35 x 12 x 3 sets

Dumbbell Shrugs
50's x 12 x 2 sets

Mission accomplished tonight with the higher volume, I was sweating my ass off throughout the accessories. I've always been a big fan of the Mt Dog training with all the variations on lifts that it includes (i.e. timed negatives, contraction emphasis, holds, etc.). I'll be continuing to add it as accessory work after my main movement in hopes of adding some decent size and weight. Body weight right now is hovering between 182-185, I'd like to be up closer to 190-192 before I compete full power again, whenever that is. Right now, the plan is to shirt up on Sunday and hit some reverse bands in the 425-450 range.