Enter the CUBE -Brandon Lilly Cube Method 10 Week Test Group
Well after one of the most wonderful summers on a personal home note, things got even sweeter. I was able to be part of Brandon Lilly's Cube method test group!!!!!
Brandon is one of the lifters I've followed for a while and enjoyed his videos for sometime and really enjoyed his ideas about training. As such to be accepted is an honor and my first opportunity to get actual programming from someone to help me get stronger based on knowledge and feedback and eliminating some of my ideas that as the past has shown are often incorrect.
So as a result of this new training method, for now this will be my log going forward through this journey.
As of the last week of July, I tested my maxes on the big 3 and got the following results:
Squat - 405lbs
Bench - 270lbs
Dead - 465lbs
These are my benchmark numbers going into this test group and my hope is to make a better run - I'd like to reach a 500lb deadlift at the end of this cycle, a solid 450lb squat and would love at least a 300lb bench.
So really the only x-factor is going to me busting my butt to make this work.
And I'm ready more than I've ever been, simply because I finally feel like I understand what I have to do to push myself and know that I can accomplish these goals if I dedicate all my being.
To poorly quote Vincent Dizenzo "look at your numbers as having limitless potential rather than as being poor".
So, leading up to day 1, I continued on my 5/3/1 template just using my numbers from week 1 to get back in the gym after my 3 week holiday.
Week 2 - Deadlifts - Speed
Happy Labor Day people! Cheers to the end of summer, beginning of kids back in school and football!
Speed Deads - 10 singles at 265lbs
Block pulls with snatch grip - 205x20
Ghetto SSB Squats - 10/135, 8/185, 8/205, 8/225
Barbell Shrugs - 10/135, 10/225, 5/275+ 10/275 with straps, 10/275 with straps
Back Raises - 39/bw, 11/Bw
Pull Downs - green jumpstretch band, 4x15
Well, first off its great to have my training partner Money Maker Mike back in the mix after a the last month of holidays between the 2 of us. Good to have motivation and fun hitting the iron.
Just like speed squat day, speed deads show that I need to work on speed... the weight was nothing but I'm molasses... then the snatch grip block pulls were tough even with junk weight.
The ghetto SSB squats went better this week again... even though we kept the same weight, I really focused on sitting into the hole pausing and then powering up... once again my low and upper back paid the price as did my quads join in the torture this week
My shrugs suck... I seem to have no grip issue in deads, but shrugs just chew me up... so I used some straps that were in the gym and got the work in, again focusing on squeezing each rep... YOKED! hahaha
Back Raises were better this week, and I plan on getting to the 50 and then adding some weight.
The pulldowns - we decided to try the band and it was awesome... it really made me engage my lats, focus on squeezing and required control up and down... good stuff
All in all another good day... I'm clearly not as strong as I could be, but this can't help but make me better... and I'm loving this journey thus far!!!!
Week 3 - Deads - Max Effort
Thanks bruiser for coming thru and good luck with your cycle!
Guy if there are questions, post em up... I'll answer what I can and ask for answer where necessary!!
Monday was Deadlift Max day, and here's how it went:
Dead from blocks - 10/135, 10/135, 5/225, 5/225, 2/275, 1/315, 1/365, 1/405, 1/455, 0/475
Sumo Pulls - 5/225, 5/225
DB Rows - 10/60, 10/70, 10/80
DB Shrugs - 15/70, 15/80, 15/90
Up/Down Planks - 20, 15, 15
Well I've put off posting mainly because of my max effort... Brandon expressly has stated we don't miss weights and I did, and I don't really understand why... 455 is 10 lbs less than my max dead, and while it was a slow rep I felt amazing with it and felt like I had so much more in my tank, so I took a 10lb Pr at 475, and I just couldn't push my hips through, failing about 2-3" from locking it... all excuses mean nothing more than being weak and messing up here...
Sumos - I took more than the suggested percentage here, but this weight is nothing, felt good and the reps were quick... I'll wait to hear what the boss says
DB Rows - these were awesome... I had moved away from doing these and now coming back and really focusing on the stretch and squeeze, some of my best reps with this exercise in a long time
Shrugs - same thing, squeezing and repping
The planks flat out sucked - but were hella fun to do
All in all, outside of my miss-step at the start a good session. Can't help but get better from this stuff... heading in for bench in a couple of hours and need to keep moving forward.
I'm still hovering around 229-235lbs, and I've been eating lots, but keeping it all clean until the dinner time when I'm enjoying some home baking... I will add that I tried adding chocolate milk back into the mix for good macros, but milk just doesn't like my system any more... even the greek yogurt I've also added, while easier on the guts, can't be eaten close to bed or i start getting plugged ears again which will only lead to ear aches and infections... anyway enough rambling... Onwards!
Week 5 - Deadlifts - Speed (monday)
Catching up tonight for the past week of training...
Speed Deads - 8 singles with 245 against a purple band
Block snatch grip pulls - 20/195
SSB Squat - 6/225, 6/245, 6/245, 6/275, 6/275
Barbell Shrugs - 3/15 with 185
Back raises - 37, 13, 10
Lat Pulldowns - 4/15
Well after giving my neck a break going into the Monday session, things went pretty good... I don't have a band set up at my work gym to I placed my purple band over the bar and stood on it so that the bands pulled the bar on the outside of my conventional stance... I basically did each single, rested for 30 seconds and banged them out... they were all feeling great and both speed and power felt on point
The snatch grip were done without straps this week and went well, though they did make my neck a bit angry
The ghetto SSB squats I think were some of my best squatting ever... I was hitting low, finally keeping my back straight and not hitching up my hips first, and really feel like I'm getting squatting down after all these years...
Shrugs I and pulldowns were done for squeeze and my neck hated me throughly... even the back raises made me feel like my head would pop off... but I survived and made good progress again...