AM Weight: 286.8. Don't know why or how but there was a jump two days after carb nite. Oh well. Didn't really do anything different, so we'll see how it goes in the next few weeks before making any changes. I have a pretty light weight loss goal set ahead of me, so it should be relatively easy to hit even with these set backs. I'm gonna chalk this up to extra turkey weight that somehow wasn't showing up on the scale until this morning, fucking bird.
Plans through the rest of this year. Add volume to deadlift training. I've got my platform built in the garage, working with a gym equipment company and should be taking my order of 800 pounds of plates plus a Texas Power Bar on Jan 3rd. Mid Feb we'll be heading to San Antonio to pick up my Texas Strength Systems rack to finalize the major purchases. Wife and kids will start 5/3/1 training and I'll continue with the Cube.
Target Areas: Low/Upper back, Abs and Glutes. I know these are weak areas in my lifts. I haven't focused enough on the bodybuilding portion and accessory day on the Cube Method. I'm going to map out in details what I want to hit every day until April 2014 and make damn sure I'm getting my work done. It's worked well for my main lifts on the Cube, so I'm going to lay out the plans for my bb day and accessory work. I'll also be getting more strict with AM cardio at least 3 times a week, fasted, after waking up. Also have to start hitting my military presses more frequently.
Tonights Bench Cycle-Speed
Floor Press 8 x 3 @ 255lbs All 8 sets moved really quickly. I'm learning more about my form and tightness with floor presses than benching. Moving my ass up and keeping my shoulder blades tight, with big air in my belly keeping everything tight and locked in. If the work I'm doing isn't helping anything, I at least know form fixes will carry over to the bench for sure.
Hammer Strength Incline-3 x 15 @ 140lbs
Triceps Press Down x 100
Standing DB Military Press 3 x 10 @ 60's
BW Dips 3 x 8
Assisted Pullups 3 x 5 1st set straight, 2nd set dead stop, 3rd set straight
Flys 2 x 15 1st set 20's,2nd set 25's
Abs x 50
Deltoid Fly- 100lbs x 20
Everything felt awesome. Major pump in my chest and shoulders. Floor presses are really interesting, I've never used them before the Cube method, I'm really liking what I'm learning from them about form and tightness. Without leg drive it's imperative to keep everything upper body tight, so it's really teaching me what I should be looking for as far as how it should feel. I'm using minimal arch on these obviously, but the tightness in my shoulders and traps will definitely carry over.
By the time I got to the dips, my arms were spent so depth wasn't that great.
Hit back pretty hard today. Definitely needed it.
Hypers w/135lbs 3 x 5
Hammer Strength Lat Row 2pps x 4 x 10
Seated Cable Row 125 x 4 x 12
BB Row 135 x 4 x 8
T Bar Row 135 x 3 x 8
Glute Bridge 225 x 2 x 10
Glute Bridge Bodyweight- 2 x 30 seconds squeezing as hard as I could
Added: 45 seconds plank x 2
50 push ups with sling shot
AM Weight: 283.8. Nice drop, happened pretty quick and I'm not totally restricting carbs right now. Just eating sensibly for now. However after my breakfast this morning, I may have gained 2 pounds. I'll take it easy the rest of the day and keep protein intake high.
Bench: Heavy Day Week 2 -should have been rep day but I was feeling so damn good I re-ran my heavy day.
275 x 5 x 2+ Every set I ended up repping 3-5 reps it felt so damn light. I was surprised at the ease today.
185 x 2 x 15 Had a guy want to work in with me, he was only taking 225 for a ride, half reps, but meh. I spotted him in between my two sets of 185, then on his set of 4 half repped 225. Cool guy though. If I wasn't pressed for time I would have spoken with him a bit more. I never work out during the day at Anytime.
3 x 15 100 pounds, 140, 100
50lbs 3 x 10
100's 3 x 15
80lbs x 3 x 15 Slow and brutal
45's x 12
45's x 10
35's x 10
35's x 8
That was it for today. Gym was moderately full. I forgot how funny it is watching some people in the gym. I didn't do much people watching, but between sets it was odd watching some folks.
25 days until I get my bars and weights in the garage and we start finishing up the renovation project. Then about a month after that we'll pick up the TSS rack in San Antonio. After that I get to say peace out to the commercial gym scene. But, Anytime has been more than awesome with letting me do pretty much whatever I wanted to. Plus, they bought a Texas Power Bar, can't complain about that.
Did something a little different tonight. I did some deadlift work on the ground based squat machine.
DL 135 x 10, 225 x 6, 315 x 4, 405 x 2, 495 x 1, 585 x 1, 675 x 1, 765 x 1
10pps x 2 x 10
135 x 5, 225 x 4
95 x 2 x 10
50 x 25
80 x 2 x 10
50 x 40
Good, consistent stuff! I started the Cube Method this week, only done my second workout but liking it so far.
Awesome stuff. Love the programming. I think I may be a little too lenient on the whole "if you feel good take more reps or more weight" part of it, because I'm almost always pushing myself to exhaustion. I've also revamped my accessory lifts more for what I feel. Join the Cube facebook group, just be cautious of asking simple questions that are common sense stuff. I'd say the biggest factor, surprise surprise, is get your accessory shit in order. If it doesn't work for your main lifts don't do it. Again, it's simple, straight forward.
Warm ups x a ton
225 x 2 x 6 5th rep on 2nd set bar slowed down a tad. 6th rep was fine after adjusting tightness in shoulders.
275 x 1 Paused at the bottom then exploded.
295 x 1 Paused again, slow out of the bottom though.
185 x 4 x 6
I wanted to work on doing a heavy weight and then dropping down to my prescribed weight for my work sets in speed work. 185 felt like baby weight after 275 and 295.
Dead Stop Bench I fucking hate doing these out of the Hammer Strength half racks I have access to. The adjustments are literally like 4 inch increments. Blows balls. I keep thinking....2 more months and I'll be set up in my garage 100% and rocking.
135 x 5
225 x 3
275 x 2 First rep not tight, no pressure on my traps, 2nd rep pushed through.
295 x 1 Easy. Way easy. May be a PR, I don't remember. I rolled back on to my traps, kept tightness and felt a huge arch. I do enjoy the fact that I can tell when my arch isn't set doing dead stop presses because there isn't any touching on my stomach at all without a big arch.
Paused Bench 295 felt damn good on dead stop, I decided to try my luck at a few paused presses, full ROM.
295 x 2 These were insanely easy. I moved my feet out instead of under me, made sure I was pushing hard on my lats, big air and arch. These moved fast.
Lat DB Raises
20's x 4 x 15
15's x 20
3 x 12
Incline Chest Supported DB Row
40's x 2 x 10
95 x 3 x 5
I reset my accessories for what I feel are my major weak spots on bench. My traps and shoulders. Feeling progress and expecting some big gains out of this cycle now that I feel locked in. I think I'm going to start recording my heavy sessions each week that way I can review them and make changes. I watched my 765 x 1 DL with the ground based squat machine and saw some glaring issues, rounded back, not dropping my ass enough.
On a side note...I took a new supplement today. BPI's B4 pre workout. Soooo...you're supposed to take 1. I took 2...2 came in the sample pack from BB.com and I just figure'd they wouldn't put 2 in a pack unless you were supposed to take both right? Hell no...2 servings. The niacin and caffeine had my wired. I started sweating my ass off, face was splotchy all the way though my chest and shoulders. Had to sit outside in the 30 degree temps in a t-shirt to cool off. Lesson learned, read the damn labels.
DL Week 3 Heavy I was feeling amped up going in to this session, was really expecting some big things to come from it.
Goal: 455 5 sets of 2 (80% 1RM)
Actual: 455 x 2, 495 x 2, 515 x 2 PR, 525 x 2 PR, 545 x 2 PR I've never been able to pull doubled in the 500's, so all 3 were PR's.
315 @ 2 x 6 10 second hold on last reps
140 4 x 10
100 2 x 10
80's 3 x 10
45's 2 x 10
30's 2 x 10
DL Hyper with DB
70's 2 x10
5pps x 25
4pps x 10
225 x 2 x 10
Nice pulling Mark! I'm sure with the weight loss, you're able to get into a much better pulling position.
I think a large part of it is getting excited and amp'd to pull and just getting after it.
Week 4 Bench-Heavy
Comp Grip roughly 80%
245 x 2
255 x 2
265 x 2
275 x 2
285 x 2
295 x 2 PR without slingshot. I could have hit a solid 3, maybe 4 reps at this weight. Every rep, from 245 to 295 moved fast. Speed training and C.A.T. is really really blasting my bench numbers.
Paused 1" off chest
2 x 6 @ 215lbs All of these were easy
2 x 8 @ 225 Rep 8 each time tough. Set 2 rep 8 was a grinder.
Straight Arm Pulldown
3 x 25
3 x 15
One Arm Triceps Pulldown
3 x 15
I'm very happy with progress so far. Knowing my 1RM is above 300 is a good feeling. It's a plateau broken through that's taken a while to get back to. I've gotta get my squat locked in. That's going to boost my deadlift if I can train squats on a regular basis. I make excuses regarding the 2 shitty racks I have access to but I've gotta stop that and just put in the work, then when Late February/early March rolls around and I get my rack in the garage I'll be that much better. I'm also looking forward to getting my safety squat bar afterwards to squat with and do good mornings with and I'm still not sure if I want to get the SSB first, or the GHR for the garage.
Messed around with some low bar squats tonight. Just more of a screw off day than anything.
Bar x a lot
135 x 5
225 x 5
275 x 5
315 x 3
365 x 2
405 x 1
315 x 2 x 3
225 x 5
315 x 3
Box Jumps from Squat Stance
2 x 5
Nice PR on the bench and a great squatting for a "screw off day"! :D
The wait is over. My Adidas Adipower Weightlift shoes came in today. They were delayed due to the weather. Tomorrow is squat day since Friday I'm headed out to a friends place to get some good dead lifting in with a group. Will be doing 10 3 rep sets at about 70% of max off deficit.
I'm really, really, really, really trying to not implement the Juggernaut training in to my cycle right now, but damnit I may just have to do it. I've got plenty of time to rotate some things around before settling in for meet prep in March.
Hell yeah, where did you order the shoes from?