Garett Curtis' Training Log: Cube Tester

[gcurtis]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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