The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 26 to 40 of 40
  1. #26
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    Week 7 Day 2: Bench Max Day

    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.

  2. #27
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    Week 7 Day 3: Squat Speed Day

    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.

  3. #28
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    Week 7 Day 4: Bodybuilding Day

    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

  4. #29
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    Week 8 Day 1: Deadlift Speed Day

    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.

  5. #30
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    Week 8 Day 2: Bench Reps Day

    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.

  6. #31
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    Week 8 Day 3: Squat Max Day

    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.

  7. #32
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    Week 8 Day 4: Bodybuilding Day

    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

  8. #33
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    Week 9 Day 1: Deadlift Max Day

    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.

  9. #34
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    Week 9 Day 2: Bench Speed Day

    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.

  10. #35
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    Week 9 Day 3: Squat Reps Day

    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.

  11. #36
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    Week 9 Day 4: Bodybuilding Day

    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.

  12. #37
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    Max Week: Day 1

    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.

  13. #38
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    Max Week: Day 2

    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.

  14. #39
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    Squats

    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.

  15. #40
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    Back & Biceps

    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.

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