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MAR72
10-18-2013, 07:28 PM
A simplified version of the cube for training alone with no gadgets. Short sessions with one focal lift followed by complementary accessories. Get in, get out, don't stop. No belt, no wraps, no straps. Eat clean.

>max effort squat variation

week 1 day 1
10/10/13
bw 333

leg press
225 21
front squat
45 13
135 8
185 5
225 3
275 2
315 1
225 5 pause
chin -115
218 5 x5
dip -55
278 5 x5

MAR72
10-18-2013, 07:31 PM
>rep effort deadlift variation

week 1 day 2
10/12/13
bw 333

leg press
225 21
romanian deadlift
45 13
135 8
225 8
315 8
365 5
overhead press
45 13
95 8
135 8 x3
bent row
135 8 x3

MAR72
10-18-2013, 07:34 PM
>explosive effort squats

week 1 day 3
10/16/13
bw 331

leg press
225 21
back squat
45 13
135 8
225 5
315 3
365 1 x8
db row
55 13 x3
db curl
25 13 x3
rope push down
47.5 13 x3

MAR72
10-18-2013, 07:37 PM
>max effort bench
>have not benched for 18 days, missed 275 for a double

week 1 day 4
10/18/13
bw 330

bench press
45 13
135 8
185 5
225 3
275 1
225 6
face pull
52.5 13 x2
leg curl
150 13 x3
leg extension
150 13 x3

MAR72
10-20-2013, 11:48 AM
>rep effort front squats tax the core
>chins and dips +15#

week 2 day 1
10/20/13
bw 328

front squat
45 13
135 8
185 8
225 8
275 5
chin -100
228 5 x5
dip -40
288 5 x5

MAR72
10-22-2013, 08:44 PM
>explosive effort deads
>ohp and rows +5#

week 2 day 2
10/22/13
bw 327

deadlift
135 13 rdl
225 8 rdl
315 5
365 3
415 2
365 1 x8
overhead press
50 13
100 8
140 8 x3
bent row
140 8 x3

MAR72
10-24-2013, 08:19 PM
>max effort squat, tried to use stretch reflex at the bottom
>all accessories +5#

week 2 day 3
10/24/13
bw 327

back squat
45 13
135 8
225 5
315 3
405 2
435 1
315 5 pause
db row
60 13 x3
db curl
30 13 x3
rope pushdown
52.5 13 x3

MAR72
10-26-2013, 11:14 AM
>rep effort bench
>leg extension and curl +20#
>added dumbell carry for conditioning

week 2 day 4
10/26/13
bw 327

bench press
45 13
95 8
135 8
185 8
225 5
225 8
cuban press
45 13 x3
leg curl
170 13 x3
leg extension
170 13 x3
db carry
55 x3

MAR72
10-28-2013, 09:10 PM
>explosive effort front squat
>chins +15#

week 3 day 1
10/28/13
bw 327

front squat
45 13
135 8
185 5
225 3
275 2
225 1 x8
chins -85
242 5 x5
dips -40
287 5 x5
db carry
55 x3

MAR72
10-30-2013, 08:22 PM
>max effort deadlift
>ohp and rows +5#

week 3 day 2
10/30/13
bw 327

deadlift
135 13 rdl
225 8 rdl
315 5
385 3
435 2
485 1
385 5 sumo
overhead press
45 13
95 8
145 8 x3
bent row
145 8 x3

MAR72
11-01-2013, 07:47 PM
>rep effort squats
>db row +5#

week3 day 3
11/01/13
bw 330

back squat
45 13
135 8
225 5
315 3
405 2
365 5
db row
65 13 x3
db curl
30 13 x3
rope pushdown
52.5 13 x3

MAR72
11-02-2013, 10:39 AM
>explosive bench
>db carry +5#

week 3 day 4
11/02/13
bw 328

bench press
45 13
135 8
185 5
225 3
275 1
225 2 x6
face pull
52.5 13 x3
leg curl
170 13 x3
leg extension
170 13 x3
db carry
60 x3

MAR72
11-05-2013, 09:33 PM
>max effort front squat, 5 doubles instead of 1 rm

week 4 day 1
11/04/13
bw 324

front squat
45 13
135 8
185 5
225 3
275 2 x5
225 5 pause
chin -85
239 5 x5
dip -40
284 5 x5
db carry
60 x1

MAR72
11-07-2013, 08:26 PM
>rep effort deadlift, just short of 3 sets
>added skullcrushers; light weight, down-slow, up-fast, nice pump
>ohp +5#

week 4 day 2
11/06/13
bw 327

romanian deadlift
45 13
135 8
225 8
315 8
365 8 x2
365 6
overhead press
50 13
100 8
150 8 x3
bent row
150 8 x3
skull crushers
40 13 x3

MAR72
11-12-2013, 08:21 PM
>explosive effort squat, 8 doubles @60%
>db row and pushdown +5#

week 4 day 3
11/12/13
bw 330

back squat
45 13
135 8
225 5
315 3
275 2 x8
db row
70 13 x3
db curl
30 13 x3
rope pushdown
57.5 13 x3

MAR72
11-13-2013, 11:50 AM
>max effort bench press, 5 doubles @85%
>just did the needful

week 4 day 4
11/13/13
bw 330

bench press
45 13
135 8
185 5
225 3
255 2 x5
225 8 cg
face pull
57.5 13 x3

MAR72
11-15-2013, 06:32 PM
>rep effort front squat, 3 sets of 8 @70%

week 5 day 1
11/15/13
bw 330

front squat
45 13
135 8
185 8
235 8 x3
chin -85
245 5 x5
dip -40
290 5 x5

MAR72
11-16-2013, 11:03 AM
>explosive deadlift, 8 doubles @60%
>made up for some skipped db carries
>skullcrushers +20#

week 5 day 2
11/16/13
bw 330

deadlift
135 13 rdl
225 8 rdl
315 5
365 3
315 2 x8
overhead press
50 13
100 8
150 8 x3
bent row
150 8 x3
skull crushers
60 13 x3
db carry
65 x3

MAR72
11-19-2013, 09:07 PM
>max effort squat, 5 doubles @80%

week 5 day 3
11/19/13
bw 329

back squat
45 13
135 8
225 5
315 3
365 2 x5
315 5 pause
db row
70 13 x3
db curl
30 13 x3
rope pushdown
57.5 13 x3

MAR72
11-20-2013, 09:07 PM
>rep effort bench, 3 octuples @70%
>added box steps for conditioning

week 5 day 4
11/20/13
bw 329

bench press
45 13
115 8
165 8
215 8 x3
face pull
57.5 13 x3
cuban press
45 13 x3
18 box steps
bw 13 x3
db carry
65 x3

MAR72
11-23-2013, 11:02 AM
>"explosive front squats" sounds funny

week6 day 1
11/23/13
bw 331

front squat
45 13
135 8
205 5
275 3
205 2 x8
chin -85
246 5 x5
dip -40
291 5 x5
db carry
65 x3

MAR72
11-25-2013, 05:10 PM
>max effort deads, 5 doubles @80%
>press & row +5#
>skullcrushers +10#

week 6 day 2
11/25/13
bw 332

deadlift
135 13 rdl
225 8 rdl
325 5
375 3
415 2 x5
325 5 sumo
overhead press
55 13
105 8
155 8 x3
bent row
155 8 x3
skull crushers
70 13 x3
18 box steps
bw 13 x3

MAR72
11-26-2013, 08:55 PM
>rep squats, 3 octuples @70%
>db row & rope pushdown +5#

week 6 day 3
11/26/13
bw 331

back squat
45 13
135 8
225 8
315 8 x3
db row
75 13 x3
db curl
30 13 x3
rope pushdown
62.5 13 x3

MAR72
11-27-2013, 03:47 PM
>explosive bench press, 8 doubles @60%
>supersetted conditioning to get it done in 15 minutes


week 6 day 4
11/27/13
bw 333

bench press
45 13
135 8
185 5
225 3
185 2 x8
face pull
57.5 13 x3
cuban press
45 13 x3
18 box steps
bw 13 x3
db carry
65 x3

MAR72
11-27-2013, 04:03 PM
>I ran the cube "sticky" for three weeks to gauge what my level was and then applied it to the next three weeks.
>My intention was to train every other day the whole time but found that I could often lift back to back days succesfully given the amount of disparity in each session especially if I had selectively taken extra rest days on occasion. This flexibility will make it very easy to plan training through holidays and right up to competition.
>After six weeks I'm feeling and seeing a difference in my composition. Even though my weight dipped and came back to exactly where I started, I look much better.
>I am satisfied with the contribution of my current accessory movements and also my decision to train front squat as a main movement.
>The school gym is closed for five days so it is a perfect opportunity to deload and design the next six weeks.
>Happy Thanksgiving!

BULK_BOY
11-28-2013, 06:56 PM
Looks solid to me mate. Keep up the great work.!
:nod:

MAR72
11-30-2013, 08:09 PM
Looks solid to me mate. Keep up the great work.!
:nod:

Thank you, I will do my best!

MAR72
12-04-2013, 08:21 PM
>max effort front squat, missed 2 ambitious attempts and then settled for a chip-shot PR
>chins & dips +15#, only 3 sets not 5
>conditioning was rough after fails on front squat, db carry +5#

week 7 day 1
12/04/13
bw 334

front squat
45 13
135 8
185 5
225 3
275 2
315 1
365 0
365 0
335 1 PR
chin -70
264 5 x3
dip -25
309 5 x3
18 box steps
bw 13 x3
db carry
70 x3

macdaknife
12-05-2013, 03:48 PM
Solid front squat that mate!

MAR72
12-09-2013, 06:45 PM
Solid front squat that mate!

Thanks, Mac! My first shot at 365 was close and my second was a little closer. I think I will get it next time!

MAR72
12-09-2013, 06:54 PM
>delayed many days fighting a thanksgiving cold then brief fever
>rdl for reps, the full 3 sets this time
>our gym has smooth, fat bars and i felt my grip would be lacking after one work set of rdl so i employed the papertowel trick. worked about as well as chalk!

week 7 day 2
12/09/13
bw 332

romainian deadlift
135 13
225 8
315 8
365 8 x3
overhead press
55 13
105 8
155 8 x3
bent row
155 8 x3
skull crushers
70 13 x3
18 box steps
bw 13 x3
db carry
70 x3

MAR72
12-11-2013, 08:31 PM
>explosive squats
>db curl +5#

week 7 day 3
12/11/13
bw 335

back squat
45 13
135 8
225 5
315 3
275 2 x8
db row
75 13 x3
db curl
35 13 x3
rope pushdown
62.5 13 x3
18 box steps
bw 13 x3
db carry
70 x3

MAR72
12-14-2013, 04:34 PM
>max bench. hit my latest pr easy and took a shot at 300, missed it half way up. i have to work harder at this lift
>added incline bench

week 7 day 4
12/14/13
bw 335

bench press
45 13
115 8
165 5
215 3
265 2
285 1
300 0
face pull
57.5 13 x3
incline bench
45 13
135 8
185 5 x5
135 13
cuban press
45 13 x3

BULK_BOY
12-14-2013, 06:18 PM
Congrats on the PR Big Guy! You'll get 300 in no time. I can see it. ;)

Cheers.

MAR72
12-16-2013, 07:51 AM
Congrats on the PR Big Guy! You'll get 300 in no time. I can see it. ;)

Cheers.

Thanks, but I only matched a previous best and then took too big of a jump because 300 was so tempting. I will get a new PR in the mock meet at the end of this cycle.

MAR72
12-16-2013, 12:40 PM
>rep front squats, +10#
>added rdl
>chins & dips +1 set
>no time for conditioning

week 8 day 1
12/16/13
bw 335

front squat
45 13
115 8
185 8
245 8 x3
rdl
135 13
225 8
315 5 x5
chin -70
265 5 x4
dip -25
310 5 x4

MAR72
12-18-2013, 07:07 AM
>explosive deads
>ohp & rows +5#
>box steps +25#, held a quarter to the chest
>eating clean was going to wait until the new year, but bw is nearing a PR, lol

week 8 day 2
12/18/13
bw 336

deadlift
135 13 rdl
225 8 rdl
315 5
405 3
315 2 x8
overhead press
50 13
100 8
160 8 x3
bent row
160 8 x3
skull crushers
70 13 x3
18 box steps
25 13 x3
db carry
70 x3

BULK_BOY
12-19-2013, 04:56 PM
Continuing to do well in here. Nice effort!

MAR72
12-19-2013, 09:38 PM
Continuing to do well in here. Nice effort!

Thanks! I try to expand wherever I can and I'm also trying to get much work done before Christmas break. (forced 9 days off sucks)

MAR72
12-20-2013, 11:01 AM
>max effort squat, elevated heels with 5# plates

week 8 day 3
12/20/13
bw 337

back squat
45 13
135 8
225 5
315 3
365 2 x5
315 5 pause
db row
75 13 x3
db curl
35 13 x3
rope pushdown
67.5 13 x3

MAR72
12-21-2013, 03:36 PM
>rep bench +10#, almost perfectly challenging
>added wide grip pulldowns, nice squeeze on the lower lats
>today felt like the best upper body pump i've ever had

week 8 day 4
12/21/13
bw 338

bench press
45 13
135 8
185 8
225 8 x3
face pull
62.5 13 x3
cuban press
45 13 x3
incline bench
45 13
135 8
205 5
185 5 x4
135 13
wg pull down
100 13
120 13 x3

BULK_BOY
01-02-2014, 06:09 AM
Solid work mate. Happy New Year!

MAR72
01-02-2014, 12:50 PM
>explosive front squats
>missed 12 days between stomach bug and gym closure
>lost 8 pounds and felt sluggish
>no caffeine since christmas eve
>happy new year!

week 9 day 1
01/02/14
bw 330

front squat
45 13
135 8
205 5
275 3
205 2 x8
rdl
135 13
225 8
315 5 x5
chin -85
245 5 x3
dip -25
305 5 x3

BULK_BOY
01-02-2014, 05:57 PM
Caffeine Good......stomach bug Bad. :)

MAR72
01-03-2014, 03:28 AM
Caffeine Good......stomach bug Bad. :)

Coffee is one of my favorite things in the world, but I'm going to go with decaf for awhile to see if that helps level out my metabolism. I find it very easy to do without bad carbs when I'm not wired up.

BULK_BOY
01-04-2014, 09:12 PM
Coffee is one of my favorite things in the world, but I'm going to go with decaf for awhile to see if that helps level out my metabolism. I find it very easy to do without bad carbs when I'm not wired up.

NNNOOOOOOOOO don't go to the Dark side (sans caffeine) :tuttut: ha ha Just Kidding. I find it very helpful right before my workouts. So, are you saying you reach for the donuts when you have a coffee with caffeine? Interesting.:scratch:

MAR72
01-06-2014, 06:02 PM
NNNOOOOOOOOO don't go to the Dark side (sans caffeine) :tuttut: ha ha Just Kidding. I find it very helpful right before my workouts. So, are you saying you reach for the donuts when you have a coffee with caffeine? Interesting.:scratch:

yes, i become quite the opportunistic eater

MAR72
01-06-2014, 06:06 PM
>max effort deadlift, it's been almost three weeks since i last pulled
>5 reps of ohp & rows instead of 8

week 9 day 2
01/06/14
bw 334

deadlift
135 13 rdl
225 8 rdl
315 5
365 3
415 2 x5
365 5
overhead press
50 13
100 8
160 5 x3
bent row
160 5 x3
skull crushers
70 13 x3

BULK_BOY
01-06-2014, 06:22 PM
Nice Pulls bro!

MAR72
01-08-2014, 07:11 PM
Nice Pulls bro!

thanks! dl is my favorite

MAR72
01-08-2014, 07:15 PM
>squat for reps, same as last time but more challenging after too long of a break
>bi & tri's sets of 10 instead of 13, gas tank empty

week 9 day 3
01/08/14
bw 332

back squat
45 13
135 8
225 8
315 8 x3
db row
75 13 x3
db curl
35 10 x3
rope pushdown
62.5 10 x3

MAR72
01-09-2014, 06:30 PM
>explosive bench
>met up with jersey iron guys and got some sweet tips on benching
>already feeling new things in my hips and back from learning how to setup and press from Tone
>made me do shoulder torture with 5# plates after

week 9 day 4
01/09/14
bw 333

bench press
45 13
135 8
205 5
255 3
205 2 x8
shoulder raises
5 35 front
5 35 side
5 35 back

BULK_BOY
01-09-2014, 08:59 PM
Listen to Tone. He know his stuff.

MAR72
01-10-2014, 12:48 PM
>max effort front squats
>third training day in a row, gym closed on weekends temporarily
>running this programming for three more weeks, then switching to a more formal cube style for RPS South Jersey Rumble May 18

week 10 day 1
01/10/14
bw 335

front squat
45 13
135 8
185 5
235 3
285 2 x5
235 5 pause
rdl
135 13
225 8
315 5 x5
chin -85
250 5 x3
dip -25
310 5 x3

MAR72
01-10-2014, 12:51 PM
Listen to Tone. He know his stuff.

indeed, jersey iron is a great crew and i'm lucky to know them

MAR72
01-13-2014, 05:38 PM
>deads for reps
>back up to sets of 8 on ohp & rows instead of 5
>added pull downs skipped on bench day
>beer=body weight

week 10 day 2
01/13/14
bw 338

deadlift
135 13
225 8
315 8
365 8 x3
overhead press
50 13
100 8
160 8 x3
bent row
160 8 x3
skull crushers
70 13 x3
wg pull down
120 13 x3

BULK_BOY
01-13-2014, 06:02 PM
mmmmmm Beer. Nice Pulls. Skullcrushers are def. coming along.........

MAR72
01-16-2014, 07:24 PM
>explosive squat, sets of 3 instead of 2
>pushdown +5#

week 10 day 3
01/16/14
bw 335

back squat
45 13
135 8
225 5
315 3
275 3 x8
db row
75 13 x3
db curl
35 13 x3
rope pushdown
67.5 13 x3

MAR72
01-17-2014, 06:02 PM
>max effort bench, working on setting up tight and shoving
>incline is growing on me

week 10 day 4
01/17/14
bw 338

bench press
45 13
135 8
185 5
225 3
255 2 x5
225 7 cg
face pull
62.5 13 x3
cuban press
45 13 x3
incline bench
45 13
115 8
185 5
205 3 x3
wg pull down
120 13 x3

>four hours later...i just decided to lookup shoulder dislocatons (dynamic stretch) on the internet and did a few reps with a light band and i cannot believe how amazing my shoulders and chest feel right now on a max effort bench day

MAR72
01-23-2014, 09:52 PM
>rep front squats
>gym was closed for the weekend, holiday, then snow emergency...six days later i had to drag my crappy self in to do something
>almost a full 2 weeks behind on this second 6-week cycle, pretty much a bust
>practiced bench setup and ended up doing a rep PR of 11 with 225

week 11 day 1
01/23/14
bw 338

front squat
45 13
115 8
185 8
235 8 x3
bench press
45 13
135 8
185 5
225 3 x2
225 11
rdl
135 13
225 8
315 5

MAR72
01-24-2014, 08:17 PM
>explosive deads really flew
>ohp & rows +5#, sets of 8 for both next time
>skullcrushers +5#
>pulldowns +20#
>added light incline bench, i think it is good reinforcement of flat bench form

week 11 day 2
01/24/14
bw 336

deadlift
135 13 rdl
225 8 rdl
315 5
405 3
315 3 x8
overhead press
45 13
115 8
165 5 x3
bent row
165 8 x3
skull crushers
75 13 x3
wg pull down
140 13 x3
incline bench
45 13
115 8
185 5 x5
115 13

MAR72
01-25-2014, 04:34 PM
>max effort squats, triples instead of doubles
>db row +5#
>rope pushdown +5#

week 11 day 3
01/26/14
bw 337

back squat
45 13
135 8
225 5
315 3
365 3 x5
315 5 pause
db row
80 13 x3
db curl
35 13 x3
rope pushdown
72.5 13 x3

MAR72
01-27-2014, 12:52 PM
>rep bench
>face pull +5#

week 11 day 4
01/27/14
bw 336

bench press
45 13
135 8
185 8
225 8 x3
face pull
67.5 13 x3
cuban press
45 13 x3
incline bench
45 13
115 8
185 5
205 3 x5
185 8
wg pull down
140 13 x3

BULK_BOY
01-27-2014, 05:15 PM
Nice pressin' bro. Keep up the good work. ;)

MAR72
01-30-2014, 10:02 PM
Nice pressin' bro. Keep up the good work. ;)

Thanks. I'm doing some kind of pressing every training day trying to force it up.

MAR72
01-30-2014, 10:05 PM
>explosive front squats, very strict and fast, triples instead of doubles
>got under the bar and ran it up to a 2 rep PR that i should have had months ago
>rdl with a wider than usual grip

week 12 day 1
01/30/14
bw 335

front squat
45 13
135 8
205 5
275 3
205 3 x8
bench press
45 13
135 8
185 5
225 3
275 2
225 8
rdl
135 13
225 8
315 5 x3

MAR72
01-31-2014, 04:48 PM
>max effort deads, triples this time
>skullcrushers +5#

week 12 day 2
01/31/14
bw 335

deadlift
135 13 rdl
225 8 rdl
315 5
365 3
415 3 x5
overhead press
45 13
115 8
165 5 x3
bent row
165 8 x3
skull crushers
80 13 x3

BULK_BOY
02-01-2014, 08:37 AM
Nice Pulls. Sweet Skullcrushers too. You are progressing well.

MAR72
02-02-2014, 04:12 PM
Nice Pulls. Sweet Skullcrushers too. You are progressing well.

thank you, we'll see what's what next sunday

>rep squats
>db rows & curls +5#
>one more training day before mock meet

week 12 day 3
02/02/14
bw 336

back squat
45 13
135 8
225 8
315 8 x3
db row
85 13 x3
db curl
40 13 x3
rope pushdown
72.5 13 x3

MAR72
02-04-2014, 08:41 PM
>explosive bench felt great, wide grip drop set was fun
>two six-week cycles complete, time to test maxes and tweak the program

week 12 day 4
02/04/14
bw 335

bench press
45 13
135 8
205 5
255 3
205 3 x5
135 21 wg
face pull
67.5 13 x3
cuban press
45 13 x3
incline bench
45 13
115 8
185 5 x5
wg pull down
140 13 x3

MAR72
02-12-2014, 09:31 PM
>max testing
>gym pr, squat and deadlift
>feeling encouraged about both of my misses because they were so very close, lockout-lockout-lockout
>each lift done in 30 minutes, always forget the gym closes an hour early on tues and weds
>13 week cycle then south jersey rumble may18

02/12/14
bw 338

back squat
45 8
135 5
225 3
315 2
405 1
455 1 pr
bench press
45 8
115 5
185 3
225 2
275 1
300 0
deadlift
135 8 rdl
225 5 rdl
315 3
405 2
495 1 pr
545 0

BULK_BOY
02-13-2014, 06:04 PM
Sweet, double PRs. Nice!

MAR72
02-17-2014, 08:35 PM
Sweet, double PRs. Nice!

Thank you, Bulk.

>new cube cycle starts today for may 18 rps sjrumble
>working off of 455/300/545=1300
>rep day, bench
>pumped

week 1 day 1
02/17/14
bw 339

bench press
45 13
115 13
165 13
215 13 ~70%
115 19
db carry
100 x3
incline bench
45 13
135 8
185 8 x3
wg pull down
140 13 x3

MAR72
02-18-2014, 08:44 PM
>explosive day, squat
>all i could do in one hour
>hammies letting me know they are there

week 1 day 2
02/18/14
bw 339

squat
45 13
135 8
225 5
275 3 x8
wg rdl
135 13
225 8
315 8 x3
front squat
225 8 x2

BULK_BOY
02-20-2014, 06:26 PM
>explosive day, squat
>all i could do in one hour
>hammies letting me know they are there

week 1 day 2
02/18/14
bw 339

squat
45 13
135 8
225 5
275 3 x8
wg rdl
135 13
225 8
315 8 x3
front squat
225 8 x2

Short, sweet and to the point. Nice job mate. Those rdls must be a Killer.....

MAR72
02-20-2014, 09:19 PM
Short, sweet and to the point. Nice job mate. Those rdls must be a Killer.....

I started out with a snatch grip but brought it in a little on every set, felt it in the upper back the next day.

....................................................................................

>heavy day, deads
>work sets improved the whole way
>delt flys are "fun"

week 1 day 3
02/20/14
bw 344

deadlift
135 13 rdl
225 8 rdl
315 5
385 3
435 2 x5 ~80%
315 8
overhead press
45 13
115 8
165 5 x3
bent row
45 13
115 8
165 8 x3
delt flys
5 34 front
5 34 side
5 34 rear

MAR72
02-22-2014, 05:44 PM
week 1 day 4
02/22/14
bw 344

db bench
55 13 x3
db row
80 13 x3
db curl
35 13 x3
rope pushdown
65 13 x3
face pull
57.5 13 x3
cuban press
45 13 x3
skull crushers
70 13 x3
wg pull down
140 13 x3
walk
ben franklin bridge x2

BULK_BOY
02-24-2014, 05:20 PM
Solid looking workout there mate. Good stuff. Keep it up!

MAR72
02-24-2014, 08:48 PM
>rep deads, sucked
>shut it down because i couldn't even hold my last warm-up set with a mixed grip fo 13 reps, might need straps for these next time

week 2 day 1
02/24/14
bw 343

deadlift
135 13 rdl
225 13 rdl
315 13 ~60%
385 0
overhead press
45 13
115 8
165 5 x3
bent row
165 8 x3
cg pull down
140 13 x3

MAR72
02-25-2014, 08:49 PM
>dynamic day, bench
>75 minutes

week 2 day 2
02/25/14
bw 340

bench press
45 13
135 8
225 5
185 3 x8
135 13 cg
db carry
100 x3
incline bench
45 13
135 8
185 8 x3
wg pull down
140 13 x3

MAR72
02-27-2014, 09:39 PM
>heavy squats
>best part of tonight was helping a first timer learn to squat

week 2 day 3
02/27/14
bw 338

squat
45 13
135 8
225 5
315 3
365 2 x5
315 5 p
wg rdl
135 13
225 8
315 8 x3
front squat
225 8 x2

MAR72
03-02-2014, 06:54 PM
>bb day
>one hour of supersets and 50 minutes of walking across the delaware river

week 2 day 4
03/02/14
bw 338

db bp
60 13 x3
db row
85 13 x3

db curl
40 13 x3
rope pushdown
72.5 13 x3

face pull
57.5 13 x3
cuban press
45 13 x3

skull crushers
80 13 x3
cg pull down
140 13 x3

walk
bridge x2

BULK_BOY
03-03-2014, 05:37 PM
Bit of a pump from that one me thinks...................

MAR72
03-04-2014, 08:18 PM
>rep day, squats

week 3 day 1
03/04/14
bw 340

squat
45 13
135 8
225 5
315 13
wg rdl
135 13
225 8
315 8 x3
front squat
225 8 x3

MAR72
03-08-2014, 05:52 PM
>speed day

week 3 day 2
03/08/14
bw 342

deadlift
135 13 rdl
225 8 rdl
315 5
405 3
335 3 x8
overhead press
45 13
115 8
165 5 x3
bent row
165 8 x3
wg pull down
140 13 x3

MAR72
03-09-2014, 03:29 PM
>heavy day
>corned beef and cabbage with guinness post-workout

week 3 day 3
03/09/14
bw 341

bench press
45 13
135 8
185 5
225 3
245 2 x5
135 21
db carry
100 x3
incline bench
45 13
135 8
185 8 x3
cg pull down
140 13 x3

BULK_BOY
03-10-2014, 09:34 PM
Nice DB Carries. I remember those days. Good times. Keep up the great work mate.;)

MAR72
03-12-2014, 08:23 PM
Nice DB Carries. I remember those days. Good times. Keep up the great work mate.;)

fun. always.

............................................................................

>bb day, too windy to walk on the bridge after

week 3 day 4
03/12/14
bw 340

db bp
65 13 x3
db row
85 13 x3

db curl
40 13 x3
rope pushdown
72.5 13 x3

face pull
57.5 13 x3
cuban press
45 13 x3

skull crushers
85 13 x3
wg pull down
140 13 x3

MAR72
03-13-2014, 10:19 AM
>rep day

week 4 day 1
03/13/14
bw 339

bench press
45 13
135 8
185 8
235 8 x2
185 9 cg
db carry
100 x3
incline bench
45 13
135 8
205 5 x3
cg pull down
140 13 x3

BULK_BOY
03-13-2014, 06:43 PM
Nice pressing.:strong:

MAR72
03-18-2014, 06:41 PM
week 4 day 2
03/18/14
bw 339

squat
45 13
135 8
225 5
295 3
345 2
295 2 x6
wg rdl
225 13
315 8
365 5 x3
front squat
255 5

MAR72
03-19-2014, 05:29 PM
week 4 day 3
03/19/14
bw 338

deadlift
135 13 rdl
225 8 rdl
315 5
385 3
455 3 x3
315 8
overhead press
45 13
115 8
185 5
bent row
185 8

MAR72
03-21-2014, 05:45 PM
week 4 day 4
03/21/14
bw 340

db bp
70 13 x3
db row
90 13 x3

db curl
40 13 x3
rope pushdown
72.5 13 x3

face pull
57.5 13 x3
cuban press
45 13 x3

skull crushers
90 13 x3
wg pull down
140 13 x3

walk
bridge x2

MAR72
03-24-2014, 08:26 PM
>solid rep day for deads
>missed last rep of ohp
>didn't warmup for front squats and wore pants, doomed

week 5 day 1
03/24/14
bw 338

deadlift
135 13 rdl
225 8 rdl
315 5
365 8 x2

overhead press
45 13
115 8
185 5
185 4
front squat
255 3
255 5

BULK_BOY
03-25-2014, 08:44 PM
455 3 x3


Right there. Solid numbers mate. Nice.

MAR72
03-26-2014, 09:13 PM
Right there. Solid numbers mate. Nice.

Thanks, Bulk. That was about 85% in the second wave of this cube programming. A new PR is looming!
.....................................................

>bench speed day
>not enough time to get pulldowns done, make it up tomorrow

week 5 day 2
03/26/14
bw 340

bench press
45 13
135 8
205 5
255 3
205 2 x6
135 21
db carry
100 x3
incline bench
45 13
115 8
165 5
215 5 x2

BULK_BOY
03-27-2014, 06:32 PM
Let's see you SMASH that PR!!!

BULK_BOY
04-07-2014, 07:58 PM
Everything OK mate? Hope you're not sick again with another stomach bug. Ugh!

MAR72
04-12-2014, 12:07 PM
Everything OK mate? Hope you're not sick again with another stomach bug. Ugh!

Yeah, been sick plus minor personal issues. Wife hurt her back pretty badly, though, and that's the main reason I've been staying home.

.........................................................................

>i've been out so long, just came back and did the big three for triple-triples at rep weight to get moving again
>it felt like ripping off three bandaids

04/12/14
bw 334

squat
45 13
135 8
225 5
315 3 x3
bench press
45 13
135 8
185 5
225 3 x3
deadlift
135 13 rdl
225 8 rdl
315 5
365 3 x3

BULK_BOY
04-14-2014, 07:44 PM
Sorry to hear about your troubles. Hopefully everything works it's self out soon. Take care.

MAR72
04-15-2014, 08:15 PM
Sorry to hear about your troubles. Hopefully everything works it's self out soon. Take care.

no worries. thanks

.....................................................................

>was a lot more stiff and sore from the first day back than expected

04/15/14
bw 338
overhead press
45 13
115 8
165 5 x3
front squat
45 13
115 8
165 5
215 3 x3
bent row
45 13
135 8
205 5 x3

MAR72
04-17-2014, 09:25 PM
04/18/14
bw 335
bench press
45 13
135 8
205 5
255 3 x3
135 21
db carry
100 x3
incline bench
115 8
165 5