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Thread: Garett Curtis' Training Log: Cube Tester

  1. #1
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    Garett Curtis' Training Log

    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
    Last edited by gcurtis; 11-29-2012 at 11:09 PM.

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    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.

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    Week 1 Day 3: Squat Speed Day

    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

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    Week 1 Day 4: "Bodybuilding" Day

    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.

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    Week 2 Day 1: Deadlift Speed Day

    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.

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    Week 2 Day 2: Bench Reps Day

    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

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    Week 2 Day 3: Squat Max Day

    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.

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    Week 2 Day 4: Bodybuilding Day

    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.

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    Week 3 Day 1: Deadlift Max Day

    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.

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    Week 3 Day 2: Bench Speed Day

    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.

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    Week 3 Day 3: Squat Reps Day

    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.

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    Week 3 Day 4: Bodybuilding Day

    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

  13. #13
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    Week 4 Day 1: Deadlift Rep Day

    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.

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    Week 4 Day 2: Bench Max Day

    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.

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    Week 4 Day 3: Squat Speed Day

    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

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    Week 4 Day 4: Bodybuilding Day

    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

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    Week 5 Day 1: Deadlift Speed Day

    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.

  18. #18
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    Week 5 Day 2: Bench Reps Day

    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.

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    Week 5 Day 3: Squat Max Day

    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

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    Week 5 Day 4: Bodybuilding Day

    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...

  21. #21
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    Week 6 Day 1: Max Deadlift Day

    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.

  22. #22
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    Week 6 Day 2: Bench Speed Day

    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.

  23. #23
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    Week 6 Day 3: Squat Reps Day

    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.

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    Week 6 Day 4: Bodybuilding Day

    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

  25. #25
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    Week 7 Day 1: Deadlift Reps Day

    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

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