Cube Week 9 bodybuilding day 29th June 2013

Foam roll: Upper body

Warm up: Band flyes/pressdowns/pullaparts, 2 rounds, 15 reps

Bench

Bar * 10

40kg * 10

60 * 5

80 * 5

100 * 5

120 * 1

130 * 2

Paused Wide Grip Bench presses

82.5 * 10, 10

Military press

40 * 10, 10

60 * 10, 15

Seated laterals

20 * 10 for 5 sets

Front raises

10 * 10, 15

Incline DB flyes

10 * 25, 25

BB shrugs superset with Rear lateral machine

3 sets, 12 reps each, 5 second holds

Lat pulldown

105 * 10 for 4 sets

Over DB extension

17.5 * 10 for 3 sets

These were supersetted with band pressdowns (large) for AMRAP.

All accessories were 1 min rest.

Last sesh before meet day, and feeling good about bench. Hit the opener for an easy double that was paused on both reps. The rest of the accessories were all mostly light pump up stuff. Did some heavy laterals cos I haven't done them in a while and today felt good. 

The whole cube cycle has been tremendous, and I must say that I really enjoy the volume put in, especially the high rep squat sets. It reminded me again how hard I have to train and brought me out of my comfort zone. Despite the injuries, I could still work around them and stick to the program as much as possible, and it really taught me auto-regulation, despite the structured approach. Hopefully, I'll see the results of the cycle next week! Can't wait for the meet! Time to rest and recover!

Cube Week 9 Squat reps 28th June 2013

Foam roll: Lower back, back, lower body
Warm up: Band GMs/walking lunges/band abductors and adductors, 15 reps, 2 rounds, no rest

Squat
Bar * 10, 10
60kg * 8, 8
100 * 5
140 * 3
162.5 * 2 for 8 sets
170 * 2
180 * 1 (RPE 8)

SSB Good morning
70 * 12 for 3 sets

Front Squat
100 * 5, 5
60 * 25

Banded leg curls (med band)
2 sets of 50

Hit my opener for squat and it went up pretty easy. Feeling good about squats. Lower back pain was at a high though (8.5), so I kept the training short. Time to bust the foam roller into overtime!!

Cube Week 9 Bench Explosive 26th June 2013

Warm up: DB tricep extensions, DB flyes, DB upright rows

Bench
Bar * 10, 10
60kg * 6
80 * 5
100 * 3
120 * 2 for 5 sets
*add slingshot*
130 * 1
140 * 2
150 * 1
140 * 3

Slingshot was fun to use, just it was too small for me so getting in took quite a bit of effort. Also, couldn't really set up well with the slingshot on, so set up was pretty loose and i had no leg drive at all. Speed sets were good, and I think the new bench groove and feet placement are working well. 

Wide grip paused bench
80 * 10, 10

Side laterals
10 * 20, 20

DB press (seated without back support)
20 * 20, 20

Tricep overhead extensions
15 * 15, 15

Lying tricep extensions
12.5 * 12, 10

All accessory work was done with minimal rest, and controlled tempos.

Got to train with Zenn today, so that was really cool. He let me have a go at his slingshot, which I thought was really nice of him. I'm definitely going to order one! Accessory was kept short and fast, I think the entire training from the first warm up bench set to the end was barely an hour. Dennisgym was pretty crowded and there was a little hiccup with the entrance timing and all, but nothing really major. Back pain was relatively moderate (6/10). Tried to get an arch with the bench set up, which seems to be working well now, just that i have to put up with the lower back discomfort. Elbow pain was minimal, more a dull ache than anything (1.5/10). Decent session! One more bench session this coming saturday before I rest up for the meet on the 7th! 

Cube Week 9 Deadlift Heavy 24th June 2013

Deadlift
60kg * 5
100 * 5
140 * 3
160 * 1
180 * 1
200 * 8

Squats
140 * 5
150 * 2 for 8 sets

BB Rows
100 * 10 for 3 sets

Lat pulldowns
5 sets of 10 with the stack

DB shrugs (fat grips)
20 * 12 for 3 sets
Each rep held for 5 secs at the contracted position.

Back extensions
one set of 60 reps

Hanging leg raises
2 sets of 12

Hamstring curls
2 sets of 20

Trained at SSC today. Stupid lady trainer at the gym was really annoying, as she kept coming to ask me to stop letting the weight down so heavily. I think i probably had a rep or two more in the tank for my deadlift work set, but I was controlling the eccentric cos she was standing there telling me to lower the weights lighter with each set! While I was doing my set!! Gosh, the stupidity of some ppl... Anyway, still happy with the 200kg * 8. Accordingly, that puts my est max at 253kg? Hopefully resting up for the next 13 days till the meet will help. Lower back is very tight, but pain is not so acute (4.5/10) guess from now till the comp I have to be diligent in my rolling sessions. Did speed squats after that. Was pretty fast out of the hole, but tends to slow down half way up. Still, weight felt light on the back so happy with that. Managed the lower back tightness as best I could, and no increase in pain even after the squats. Also really happy with my straight set of 60 reps on the back extension. First time I can actually do that with minimal pain! Rest of the accessories were pretty standard, rest time was short cos it was i go u go with my training partners. Overall good session, prob would have been better without the retarded woman, but I feel like I've redeemed myself from sat's crap sesh.

Cube Week 8 Bodybuilding day 23rd June 2013

Standard Band warm up

Wide Grip Cable rows superset with Close grip decline Machine press
5 sets of 12 reps each, 60 - 90s rest, both done with 21X2 tempo

V-bad lat pulldown superset with Close grip decline Machine press
5 sets of 12 reps each, 60 - 90s rest, both done with 21X2 tempo

Tricep pushdowns superset with Preacher cable curls
3 sets of 12 reps each, 60s rest, both done with 21X2 tempo

Lying cable tricep extensions superset with Standing Barbell curls
2 sets of 12 reps each, 60s rest, Triceps done with 21X2 tempo, curls done with 41X2 tempo

Trained at the condo gym today, so since the intensity wasn't high, I decided to play around with the tempo and focus on muscular contraction and control instead. Afterall, it is bodybuilding day isn't it? haha Haven't trained like this for a while, hopefully I'm not too sore tmr. Short and effective session, rest times seemed way too short. Probably need to improve my conditioning. Lower back still being a bitch constant 5/10 pain throughout the day.. Gotta pull tmr morning so rolling the shit out of it now.

Cube Week 8 Squats 'Heavy' 22th June 2013

Foam roll: lower back

Squats
Bar * a million
60kg * 10
100 * 5
120 * 5
140 * 1
160 * 1, 1
140 * countless singles
140 * 3 (paused 2 secs)
Lower back was really tight and horrible today. My hips kept shifting and I didn't feel good so decided to remain conservative. Figured getting injured now would be way worse. Tried to fix the hip shifting problem, so lowered the weight. Lower back pain was a 5/10 when I started, but by the time I finished squatting, it was close to a 7/10.

Good mornings
100 * 8 for 3 sets
Kept the weight moderate for the GMs. Somehow, I didn't really feel much of a strain on my lower back when I did these. 

Leg press
3 sets of 20
The leg presses really put a strain on my lower back! By the time I was done with the 3 sets, the pain was around a 8.5/10.  I couldn't even do the lunges after. 

Back extensions
2 sets of 10, 1 set of 20
Did the 45 deg back extensions, so the strain on the lower back was not as intense. Pain was pretty bad at this point.

Leg curl machine (seated)
2 sets of 50
These were alright.

Very bad session. My lower back still feels incredibly tight and painful now as I sit, and I have to shift around to alleviate the pain. Am trying to figure out how to handle this at the moment, been just stretching and rolling on a softball about 5 times now since I've been back. Think I need to make an appointment with the sinseh again soon.

Cube Week 8 Bench Reps 19th June 2013

Foam roll: back, lower back, lats, shoulders, chest, triceps
Shoulder mobility and distractions: 3 mins each side
Shoulder band dislocations: 3 sets 10 reps
Warm up: band pressdowns/flyes/pull aparts, 15 reps, 2 rounds, no rest

Floor press
Bar * a million
60kg * 10
80 * 8
100 * 3
110 * 2
120 * 4, 4, 4, 3/1
Floor presses done with a pause. My lockout is horribly weak so this was pretty good working the mid to top portion of the movement. Nice and smooth reps, and really tried to accelerate the bar to allow a stronger finish. Elbow pain was 3/10 so didn't bother me. Shoulder was abit weird though, about a 4.5/10.

Illegal Wide grip bench (paused)
80 * 10 for 3 sets
Rest time was 1 min.

DB incline presses (neutral grip, semi paused at bottom)
25 * 15 for 3 sets
Thess weren't easy despite the light weight. My rep strength is progressing well, although it's pretty slow. Need to work more on this.

Lying DB extensions
12.5 * AMRAP for 3 sets
These were supersetted with band pressdowns. Rest time was a minute.

Band pull aparts
4 sets of 25

Ghr abs
3 sets of 15

Cube Week 8 Deadlifts Explosive 17th June 2013

foam roll: Back, lats, glutes, IT bands, hams
warm up: Band GM/walking lunges/Band abductors and adductors, 15 reps, 1 round

Deadlifts
60kg * 5
100 * 5
140 * 5
175 * 2 for 5 sets
Relatively good speed. Reviewing the vids, I think I can afford to bring the hip down even more. Weight felt really light.

Stiff legged Deadlifts (3" deficit)
60 * 12
80 * 12, 12
Focused on the lower back flexion and contraction. Tempo was slow.

SSB squats
100 * 8
130 * 5, 5
Nothing too crazy. Lower back pain by this point was around a 4/10, so not too bad. Learning how to manage and work around the pain.

DB shrugs super set with Rear delt machine
25kg DBs, 33kg on machine, 12 reps each, 5 sec hard flex at the contracted position

GHR Back extensions
BW * 50
So happy I can do these now with lesser pain. Pain was still a 4/10 for my lower back.

Lat pulldowns
105 * 10
115 * 10
125 * 8
135 * 6
105 * 10

GHR abs
10kg plate * 15 for 2 sets
Focused on thinking of extending out instead of down. Really hit the lower abdominals hard. Will be feeling these tmr. 

Good session overall. 

Cube week 7 bodybuilding day 15th June 2013

Foam roll: full body
Shoulder distractions and dislocations
Warm up: band flyes/pressdowns/pull aparts, 15 reps, 2 rounds, no rest

Bench
Bar * 10, 10
60kg * 8, 8
80 * 8
100 * 5
115 * 3 for 6 sets
Bench was done explosive. Managed to figure out the leg positioning and get my groove. Also worked on keep the head to he bench.

3 board
120 * 2
130 * 2
140 * 2, 2

Tricep hell (up to 4 board)
100kg, each level 5 reps, rest paused in between 3 board and 4 board

Lying dumbbell extensions
10 * AMRAP for 3 sets
This was supersetted with band pressdowns on a med band.

Lateral raises
10 * AMRAP for 2 sets
Super slow negatives, hit 25 on the first set and 27 on the second.

BB rows (from dead stop)
100 * 10 for 3 sets

Machine rows
45 * 15 for 3 sets

Rear delt machine superset with face pulls
20 reps each, 1 min rest, 2 sets

DB shrugs superset with rear delt machine
12 reps each, 1 min rest, contracted position was held for 5 secs for both exercises
This was pretty killer. Used 22.5kg DBs and 33kg on the rear delt machine and it was already tough.

Single arm hammers
30 * 8 for 3 sets
Done pretty strict, minimal body english.

GHR abs
3 sets of 20

Happy with today's training. Despite the lack of sleep, managed to figure out a good bench position to use for com. Felt strong and fast on explosive on the bench sets today.

Cube Week 7 Squats Explosive 14th June 2013

Foam roll: back, hams, glutes, IT bands, hip flexors
Warm up: Band GM/walking lunges/band abductors and adductors, 1 round, 15 reps

Squat
Bar * 10, 10
60kg * 5
100 * 5
120 * 4
140 * 3
152.5 * 2 for 5 sets

Reverse Band Squat (med band)
150 * 2
170 * 1
180 * 1
190 * 1

Paused Squats
130 * 2 for 3 sets (3 sec pause)

GHR
BW * 12, 12, 15
Rest time was 1 min.

Looooong day today, so only got into the gym to train around 9.30pm. Lower back pain was around a 4/10 when i started, and went up to slightly higher than 6/10 after my reverse band squats. Decided to remain conservative with the reverse band squats and not push higher. The speed sets could have been faster. My fifth set was the fastest, the first four were spent figuring out how to get tight. For some reason, it took me a while to get tight today. I think my brain is fatigued from the long day, so a bit psychomotor. Decided to just hit GHRs because my lower back was starting to act up after pause squats. Smashing half a kilo of threadfin now with one and a quarter cups of oats and 100plus with orange juice and half a litre of chocolate milk. Barely ate today so trying to eat enough so I don't lose too much weight.

Cube Week 7 Bench Heavy 12th June 2013

Foam roll: Whole body
Shoulder distractions, 2 mins each side
Warm up: Band flyes/pressdowns/pull aparts, 15 reps, 2 rounds, no rest
Shoulder dislocations, 3 sets of 8 reps

Bench
60kg * 10
80 * 5
100 * 5
110 * 3
120 * 1
130 * 1, 1
135 * 1
127.5 * 1, 1, 1
*add 3 board*
140 * 1, 1, 1

Illegal Wide grip Paused Bench (1 sec pause)
60 * 6
80 * 6
90 * 6
100 * 6, 6
Rest time was 1 min.

Lat pulldowns
105 * 15
Rest time 1 min.

Band pressdowns (large band)
4 sets of 25

DB shrugs
20 * 12 for 3 sets
Every rep was held in the contracted position with a HARD flex for 5 secs. I liked doing the shrugs this way. Rest time 1 min.

Klokov press
30 * 12
40 * 12, 10
Every rep was reset from resting on the traps. Rest time 1 min.

Band pullaparts (med band)
3 sets of 25
Rest time 1 min.

GHR abs
3 sets of 15
Rest time was 30s

Shitty bench session today. Couldn't find my groove at all. Every single set felt different and everything was total shit. Traps didn't feel sufficiently anchored, whole body felt too relaxed, no leg drive at all, overall shit. Only good thing today is Max managed to get a new PR. Shall bench again on sat. I think I will bench twice a week from now till the week before the meet.

Cube Week 7 Deadlift Reps 10th June 2013

Foam roll: Whole body
Warm up: Band GM/Walking lunges/Band abductors and adductors, 2 rounds, 15 reps, no rest

1" Deficit Deadlift
60kg * 5
100 * 5
140 * 5
180 * 5
190 * 2 for 8 sets (rest time was 15-25 seconds)

Deadlift (from floor)
190 * 3 for 2 sets

Front Squat
100 * 5 for 5 sets (semi paused at bottom, last rep paused for 2 seconds)

GHR
5kg plate * 10
BW * 10 for 4 sets

Back extensions (on GHR)
BW * 50

Lat pulldown
85 * 20 for 3 sets

Rear delt machine
68 * 20 for 3 sets

Hammer curls
25 * 10 for 2 sets

BB curls
42.5 * 10 for 2 sets

Pulls were good and fast today. Lower back pain was only a 5/10, which was a pleasant surprise. Still, erred on the side of conservatism and didn't push the numbers. I pushed my rest times instead. Hope the back continues holding up.

Cube week 6 Bodybuilding day 8th June 2013

Foam roll: Whole body
shoulder mob: 3 mins each side
Warm up: Band flyes/pull aparts/pressdowns, 15 reps, 2 rounds, no rest

GHR
BW * 8 for 5 sets

Press
45kg * 5
55 * 3
65 * 1
70 * 1
72.5 * 11 (PR)
I will count the pressing as a PR since I did them with a semi pause at the bottom, was really strict with the press but it felt pretty good while repping. I left one more in the tank, so no grinding.

Floor press
60 * 10
80 * 10
90 * 5 (paused 1 sec)
100 * 5 (paused 1 sec)
110 * 5 (paused 1 sec)
115 * 4 (paused 1 sec)
80 * 15

DB incline
35 * 10
30 * 11, 12, 10

Single side laterals
10 * 15  for 3 sets
Slow negatives. rest time 1 min.

Lying DB extensions superset with Band pressdowns
3 sets, AMRAP for both

Barbell rows
worked up to 140 * 5

Cable rows (rope)
3 sets of 15

Barbell Curls
40 * 10
60 * 8
70 * 7
80 * 1 (so stupid to even attempt this given the low back pain, shall never do shit like that again)
50 * 15

Incline DB curls (fatgrips)
3 sets of 12

GHR abs
3 sets of 20

Elbow felt slightly better today (6/10) so decided to do some floor pressing. Lower back didn't suffer as bad as I thought during the pressing (7/10), so that's probably a good sign. Had to foam roll the whole body today, my right hip flexor was slightly swollen and abit tender, but still can walk and squatting seems to be alright. I just hope this is the turning point in the prep and from here it gets better.

Cube Week 6 Squat Reps 7th June 2013

Foam roll: lower back, hamstrings, glutes
Hip mob: 3 mins each side, Warm up: Band GM/Lunges/Band abductors and adductors, 2 rounds, 15 reps, no rest

Squats
Bar * 5
60kg * 5
100 * 5
120 * 4
135 * 3
152.5 * 6, 6
160 * 1 (paused 1 sec), 0 (strained the right hip flexor on the ascent)

Front squats (paused)
60 * 5 (3 sec)
100 * 3 (3 sec)
120 * 1 (1 sec)

By this point, the pain in the right hip flexor was rather bad, so decided to call it a day there on squats. Super crap session, and just did some accessories after.

Straight bar wide stance GM
60 * 8 for 3 sets

Single leg leg press
100 * 15 for 3 sets

GHR
15kg plate * 5
BW * 10 for 4 sets

GHR abs
3 sets of 20 (unweighted)

Banded leg curls (med band)
2 sets of 50

Bad sesh. Hopefully the carb up tonight will help my recovery. Incidentally, the 6 days before this I went super low carb because I was doing the prep phase for Carb backloading, so I figure that's probably why i'm not recovering well. Today's the first day of the backloading, so hopefully it will help. Probably not the wisest decision to change a diet so close to comp, but since I started it, might as well finish it up. Lower back pain was roughly 7/10 throughout (9/10 during the squats), and the hip strain was a 10/10 when it happened. After much pressing, it reduced to a 7/10.

Cube Week 6 Bench Explosive 5th June 2013

Foam roll: Back, lower back, lats, shoulders, chest, upper arms
Shoulder mobility
Warm up: Band pressdowns/Band pullaparts/Band flyes/Band curls, 15 reps, 2 rounds, no rest

Bench (pause 1.5" above chest)
Bar * 20
40kg * 10
60 * 10
80 * 5
100 * 3
102.5 * 2
105 * 2
107.5 * 2
110 * 2
112.5 * 2
115 * 2, 2
117.5 * 2, 2
Paused for one second 1.5" above the chest. Tim counted for me and helped me check the bar speed to ensure it was consistent. Concentrated on technique changes (virtually getting rid of arching) due to my lower back pain issues. Also focused on the explosiveness and bar speed. I think I lowered the bar too slowly though. Made very conservative jumps, hence the large number of sets.

DB incline
35 * 15, 14, 8-6
These are improving, and my pressing endurance is starting to come back. Rest time was about 2 mins.

DB press
25 * 12, 11, 11, 11
Lightweight, but was already pretty shagged by then.

Seated laterals
17.5 * 10 for 5 sets
Rest time was 45s.

Overhead DB extension 
15 * 11, 11
10 * 15, 15, 15 
Rest time was 45s.

Band Flyes (Large band)
3 sets of 15

Band pressdowns (Med band)
4 sets of 25

GHR situps
2 sets of 25

Elbow pain is better, only a 5.5/10 today, despite the pausing. Hence, I added in some overhead extension work. Hopefully the technique tweaks to bench will serve me well.  

Cube Week 6 Deadlifts Heavy 4th June 2013

Foam Roll: Back, lower back, hamstrings, glutes, IT band, TFL
Hip mob: 5 mins each side
Warm up: Band GM and Walking Lunges, 15 reps, 1 round

Deficit Deadlifts (3")
70kg * 5
100 * 5
130 * 3
160 * 2
180 * 1
200 * 1
210 * 1
220 * 1 (PR) (used straps for this though)

Deadlifts (from floor)
200 * 1
210 * 1
220 * 1
230 * 1

Snatch grip deadlifts (from floor)
160 * 3 for 4 sets

Barbell rows
120 * 5
140 * 5 for 5 sets
100 * 10 for 3 sets
The sets with 100kg were done strict. Rest time 1 min.

Shrugs
100 * 10
140 * 10
180 * 10 for 3 sets

Lat pulldowns
95 * 15, 12, 12

GHR situps
10kg plate * 10 for 3 sets 

Overall good session. Happy with the PR. At this point I just take what I can get. Lower back held up and allowed me to get in some decent volume for my back work. Pain after the strength work was roughly 6.5/10, so nothing terribly intense, more an inconvenience if anything. Just happy to be able to start doing more accessories. Looks like this would be my last 'heavy' deadlift session. Probably push the accessories the next couple weeks (maybe till the end of the 3rd cycle). See how the recovery for my back goes!

Cube Week 5 Bodybuilding day 1st June 2013

Foam roll: Lats, back, lower back
Shoulder distractions/dislocation: 2 mins20 reps

Warm up: Band pressdown/Band flyes/Band pull aparts, 15 reps, 2 rounds, no rest

Press
40kg * 10
50 * 10
60 * 5
67.5 * 8 for 3 sets

Bench
40 * 10
60 * 10
80 * 8
100 * 8, 8, 5/2/1
Benches were done with more elbow flare to involve the chest, and as you can see, mad to my virtually nonexistent chest is total shit. I even had to rest pause the last set, like WTF. Now I know how much i've been neglecting my chest. Nvm, acknowledge weakness, acquire strength.

DB incline
30 * 12, 11, 11
Done with a full ROM and slower negatives. Again, emphasizing the chest as the prime mover here. 

Lateral raises
17.5 * 10 for 5 sets
Rest time was 30s. Good burn.

A1: Dips
3 sets of 15
A2: Facepulls
3 sets of 25
A1 and A2 were supersetted. Rest time 1 min.

B1: Machine flyes
3 sets of 15
B2: Machine Rear delts
3 sets of 25
B1 and B2 were supersetted. Rest time was 1 min. Pyramided up the weight.

C1: One arm BB preacher
3 sets of 12 - 15
C2: Tricep push down (straight bar)
3 sets of 15 - 20
C1 and C2 were supersetted. Rest time was 45s. Pyramided up in weight.

D1: One arm hammers
3 sets of 8 - 10
D2: Overhead DB extension
3 sets of 15
D1 and D2 were supersetted. Rest time was 45s. By this point, really just chasing the pump.

E1: Band pressdowns
4 sets of 25
E2: Barbell curls
4 sets of 25
E1 and E2 were supersetted. Rest time was 45s. 

Big thanks to Sam for the program. Kinda lazy to think of what to do for BB day, so decided to just get Sam to think up a template addressing my weak points. Haven't done very much BB stuff in a while and this was refreshing but also rather tiring. Revealed my severe weakness in my chest, but like I said - Acknowledge Weakness, Acquire Strength.

Updates on lower back pain and elbow pain: Still felt the pain when doing presses and benching, but was manageable. Probably a 8.7 out of 10 when pressing, and a 7 out of 10 when benching. Elbow pain occurs in the bottom position of the bench, but it's milder now (7 out of 10). Got some acupuncture and a massage today, so resting tmr and mon before I deadlift on tues.