Foam roll: Back, chest
Press
42.5lg * 5
52.5 * 5
60 * 5
62.5 * 10 for 3 sets
Seated Laterals
22.5 * 12 for 3 sets
Face rows
2 sets of 20
1 set of 50
Lat pulldown
115 * 10 for 4 sets
Tricep pushdown
3 sets of 15
BB curls
40 * 10
50 * 10 for 2 sets
One armed preacher BB curl
3 sets of 12
Overhead DB extension
10 * 20 for 3 sets
Not much elbow pain surprisingly.
Single arm hammers
25 * 12 for 2 sets
Friday, May 10, 2013
Cube Week 2 Squat Heavy 10th May 2013
Foam roll: Back, lower back, hams, glutes, IT bands, Quads
Warm up: Band GMs/Lunges/Band adductors/Band Abductors, 1 round, 15 reps
Squat
60kg * 5
100 * 5
115 * 4
140 * 3
152.5 * 2
162.5 * 2
172.5 * 2
180 * 2
182.5 * 1 (2nd rep failed)
Working on the tweaks to form, mostly the head positioning and bracing of the abs. Really like the tweaks. I feel much tighter and faster out of the hole, not to mention my lower back doesn't tighten up as badly. Bryan mentioned the bar speed was pretty fast with 180. Despite the mental exhaustion, the 180kg double felt relatively easy. Technical failure on the 2nd rep of 182.5kg, as the bar rolled a little, and i drifted forward on the descent, and my body instinctively kicked in by extending the head. Have to work more on ingraining the technique!!
Paused squats
142.5 * 3 for 2 sets
Pauses were 2 secs.
SSB Good mornings
80 * 8
85 * 8
90 * 8
Weight still feels relatively easy, but these really hammered my lower back.
Leg presses (single leg)
50 * 20 for 3 sets
Reverse Hypers
BW * 12 for 3 sets
Back extensions on GHR
BW * 30 for 2 sets
Banded leg curls (med band)
2 sets of 50
Overall decent training. I must make this the last time I miss a lift on the cube.
Warm up: Band GMs/Lunges/Band adductors/Band Abductors, 1 round, 15 reps
Squat
60kg * 5
100 * 5
115 * 4
140 * 3
152.5 * 2
162.5 * 2
172.5 * 2
180 * 2
182.5 * 1 (2nd rep failed)
Working on the tweaks to form, mostly the head positioning and bracing of the abs. Really like the tweaks. I feel much tighter and faster out of the hole, not to mention my lower back doesn't tighten up as badly. Bryan mentioned the bar speed was pretty fast with 180. Despite the mental exhaustion, the 180kg double felt relatively easy. Technical failure on the 2nd rep of 182.5kg, as the bar rolled a little, and i drifted forward on the descent, and my body instinctively kicked in by extending the head. Have to work more on ingraining the technique!!
Paused squats
142.5 * 3 for 2 sets
Pauses were 2 secs.
SSB Good mornings
80 * 8
85 * 8
90 * 8
Weight still feels relatively easy, but these really hammered my lower back.
Leg presses (single leg)
50 * 20 for 3 sets
Reverse Hypers
BW * 12 for 3 sets
Back extensions on GHR
BW * 30 for 2 sets
Banded leg curls (med band)
2 sets of 50
Overall decent training. I must make this the last time I miss a lift on the cube.
Wednesday, May 8, 2013
Cube Week 2 Bench Reps 8th May 2013
Foam roll: Back, chest, lower back
Warm up: Push ups/Band pressdowns/Band pullaparts, 2 rounds, 15 reps, no rest
Bench
55 * 5
70 * 4
82.5 * 3
*insert 2 board
95 * 8, 8, 13
Relatively easy. Still having problems keeping the left shoulder tight but it only comes loose probably from the 5th or 6th rep onwards, so not a HUGE issue. Still have to figure that one out. Elbow pain is still present, which is such a bitch arghhhhh Did full range on the warm ups and only added in the 2 board for the work sets.
DB incline press
30 * 19
30 * 12 / 22.5 * 11 (Dropset)
Did a dropset with the second set. Tempo was controlled and not rushed. Pressing endurance is crap. If it's over 5 reps, not worth the trouble lol Kidding kidding
Close Grip bench
80 * 10
70 * 12, 12
Triceps were rather fried from this point, I think cos of the DB inclines. Tried 80kg but with a strict rhythm so was more tiring than usual. Really watching the form more on these and not just repping them out haphazardly. Kept elbows tucked even more than regular bench. No leg drive.
Band Flyes (large band)
3 sets of 15
Tricep pressdowns (bar)
21 * 100 (rest pause set, hands never let go of the bar, breaks kept to 5 breaths)
Military press
40 * 12
42.5 * 12, 12
done strict. Semi pause at bottom, full range.
Band curls (med band)
4 sets of 25
Warm up: Push ups/Band pressdowns/Band pullaparts, 2 rounds, 15 reps, no rest
Bench
55 * 5
70 * 4
82.5 * 3
*insert 2 board
95 * 8, 8, 13
Relatively easy. Still having problems keeping the left shoulder tight but it only comes loose probably from the 5th or 6th rep onwards, so not a HUGE issue. Still have to figure that one out. Elbow pain is still present, which is such a bitch arghhhhh Did full range on the warm ups and only added in the 2 board for the work sets.
DB incline press
30 * 19
30 * 12 / 22.5 * 11 (Dropset)
Did a dropset with the second set. Tempo was controlled and not rushed. Pressing endurance is crap. If it's over 5 reps, not worth the trouble lol Kidding kidding
Close Grip bench
80 * 10
70 * 12, 12
Triceps were rather fried from this point, I think cos of the DB inclines. Tried 80kg but with a strict rhythm so was more tiring than usual. Really watching the form more on these and not just repping them out haphazardly. Kept elbows tucked even more than regular bench. No leg drive.
Band Flyes (large band)
3 sets of 15
Tricep pressdowns (bar)
21 * 100 (rest pause set, hands never let go of the bar, breaks kept to 5 breaths)
Military press
40 * 12
42.5 * 12, 12
done strict. Semi pause at bottom, full range.
Band curls (med band)
4 sets of 25
Monday, May 6, 2013
Cube Week 2 Deadlift Explosive 6th May 2013
Foam roll: Back, IT band, Hams, Quads
Warm up: Band GMs/Lunges/Band Abductors/Band Adductors, 2 rounds, 15 reps, no rest
Deadlifts
100kg * 5
110 * 5
130 * 3
152.5 * 3 for 8 sets
Speed sets were done with about 15 to 30s rest in between. Did DOH for the first two sets, then switched to mixed for the remainder of the sets. Focus on pulling and accelerating as fast as I could, and I think I pulled much faster than I've ever pulled before haha Well, at least i felt more explosive. Just made two alterations, bracing the abdominals and tucking the chin to try and keep my head neutral. Felt really good and tight from the ab bracing, but will play around with the chin tucking more to see if it makes a significant diff.
4" Block Pulls
130 * 12 for 3 sets
Used DOH for all the sets. Forearms were pretty stoked after. I always find it much harder to pull from blocks than from the floor lol
SSB Squats
100 * 10
120 * 8 for 2 sets
Did the first set with 100kg cos my lower back was pretty shot up by this point. Really tight and almost bordering on pain. But then I figured I could do 120 relatively easily if I really focused and braced my core to protect my lower back, so I decided to do the remaining 2 sets with 120.
Shrugs
100 * 12 for 3 sets
Done DOH also, but forearms were still feeling the after effects of the block pulls. Weight was light on the traps, and held the contraction for a hard flex at the top.
GHR back extensions
BW * 10 for 5 excruciating sets
The pain in my lower back was still there so I had to do these as cautiously as I could. Broke it up into 5 sets of 10.
V bar Lat pulldowns
Stack * 15 for 4 sets
These were the easiest thing in today's workout. Was thankful I could sit down for this lol
Rolled and stretched like a crazed mofo after.
Warm up: Band GMs/Lunges/Band Abductors/Band Adductors, 2 rounds, 15 reps, no rest
Deadlifts
100kg * 5
110 * 5
130 * 3
152.5 * 3 for 8 sets
Speed sets were done with about 15 to 30s rest in between. Did DOH for the first two sets, then switched to mixed for the remainder of the sets. Focus on pulling and accelerating as fast as I could, and I think I pulled much faster than I've ever pulled before haha Well, at least i felt more explosive. Just made two alterations, bracing the abdominals and tucking the chin to try and keep my head neutral. Felt really good and tight from the ab bracing, but will play around with the chin tucking more to see if it makes a significant diff.
4" Block Pulls
130 * 12 for 3 sets
Used DOH for all the sets. Forearms were pretty stoked after. I always find it much harder to pull from blocks than from the floor lol
SSB Squats
100 * 10
120 * 8 for 2 sets
Did the first set with 100kg cos my lower back was pretty shot up by this point. Really tight and almost bordering on pain. But then I figured I could do 120 relatively easily if I really focused and braced my core to protect my lower back, so I decided to do the remaining 2 sets with 120.
Shrugs
100 * 12 for 3 sets
Done DOH also, but forearms were still feeling the after effects of the block pulls. Weight was light on the traps, and held the contraction for a hard flex at the top.
GHR back extensions
BW * 10 for 5 excruciating sets
The pain in my lower back was still there so I had to do these as cautiously as I could. Broke it up into 5 sets of 10.
V bar Lat pulldowns
Stack * 15 for 4 sets
These were the easiest thing in today's workout. Was thankful I could sit down for this lol
Rolled and stretched like a crazed mofo after.
Sunday, May 5, 2013
Cube Week 1 Bodybuilding Day 4th May 2013
Foam roll: Back, Chest
Warm up: Band pull aparts/push ups/band pushdowns, 3 rounds, 15 reps, no rest
Military press
30kg * 5
40 * 4
45 * 3
55 * 10 for 5 sets
Close grip Bench
120 * 5
90 * 10, 10, 8/4/1
Tricep pushdown
3 sets of 15
Lean away laterals
12.5 * 15 for 2 sets each side
Band Pulldowns
3 sets of 30
Incline DB curls (fat bar)
10 * 10, 10, 10, 15/8/5
Standing Ab crunch
Stack * 20 for 3 sets
Warm up: Band pull aparts/push ups/band pushdowns, 3 rounds, 15 reps, no rest
Military press
30kg * 5
40 * 4
45 * 3
55 * 10 for 5 sets
Close grip Bench
120 * 5
90 * 10, 10, 8/4/1
Tricep pushdown
3 sets of 15
Lean away laterals
12.5 * 15 for 2 sets each side
Band Pulldowns
3 sets of 30
Incline DB curls (fat bar)
10 * 10, 10, 10, 15/8/5
Standing Ab crunch
Stack * 20 for 3 sets
Friday, May 3, 2013
Cube Week 1 Squats Explosive 3rd May 2013
Foam roll: Back, IT band, lower back, Hams, quads
Hip distractions: 2 sets 2 mins
Warmup: Band GM/lunges/hip abductors/hip adductors, 2 rounds, 15 reps, no rest
Squats
77.5kg * 5
95 * 4
115 * 3
135 * 3 for 8 sets
Made a few tweaks to technique on Bryan's suggestion. First I kept the toes about 15deg pointed forward, but still forced the knees out out of the hole. Supposed to get the weight over the middle of the foot, but still not able to completely do so without the tendency to bring it on to the balls of the feet. The second tweak was my head position, learning to keep it neutral. Only managed to do it for about 50% of the reps because my habit is to extend the head. These two tweaks helped me keep much tighter, and i felt much stronger and faster out of the hole.
Reverse band Squat (med band)
152.5 * 2
Paused Squats
122.5 * 6, 4/2
Had to break up the 2nd set because the low back gave way around the 5th rep. Didn't want to turn it into a good morning.
Oly Squats
120 * 5 for 5 sets
My sincere apologies to all weightlifters out there for bastardizing the oly squat. Tried my best to keep as upright as possible and went atg.
Leg press (single leg)
40 * 15 for 4 sets
These were done 5 on the right, then 5 on the left then repeat two more times.
Reverse Hyper
BW * 12 for 3 sets
Hold at the contracted position.
Swings (with a DB)
25 * 15 for 3 sets
These last two exercises were rather therapeutic for the lower back.
Foam rolled and stretched after.
Hip distractions: 2 sets 2 mins
Warmup: Band GM/lunges/hip abductors/hip adductors, 2 rounds, 15 reps, no rest
Squats
77.5kg * 5
95 * 4
115 * 3
135 * 3 for 8 sets
Made a few tweaks to technique on Bryan's suggestion. First I kept the toes about 15deg pointed forward, but still forced the knees out out of the hole. Supposed to get the weight over the middle of the foot, but still not able to completely do so without the tendency to bring it on to the balls of the feet. The second tweak was my head position, learning to keep it neutral. Only managed to do it for about 50% of the reps because my habit is to extend the head. These two tweaks helped me keep much tighter, and i felt much stronger and faster out of the hole.
Reverse band Squat (med band)
152.5 * 2
Paused Squats
122.5 * 6, 4/2
Had to break up the 2nd set because the low back gave way around the 5th rep. Didn't want to turn it into a good morning.
Oly Squats
120 * 5 for 5 sets
My sincere apologies to all weightlifters out there for bastardizing the oly squat. Tried my best to keep as upright as possible and went atg.
Leg press (single leg)
40 * 15 for 4 sets
These were done 5 on the right, then 5 on the left then repeat two more times.
Reverse Hyper
BW * 12 for 3 sets
Hold at the contracted position.
Swings (with a DB)
25 * 15 for 3 sets
These last two exercises were rather therapeutic for the lower back.
Foam rolled and stretched after.
Wednesday, May 1, 2013
Cube Week 1 Bench Heavy 1st May 2013
Foam roll: Back, chest
Warm up: Push ups/Band pull aparts/Band pushdowns, 3 rounds, 15 reps, no rest
2-board bench
70kg * 5
82.5 * 4
95 * 3
110 * 2 for 3 sets
120 * 2 for 2 sets
Bench
82.5 * 15, 9-5-1
Left shoulder came loose after 5th rep. Need to do more strengthening and mobility work for my left shoulder rotators.
Lat pulldown
3 sets of 12
Band pressdowns
4 sets of 25
DB shrugs
42.5 * 15 for 3 sets
Military press
40 * 12
50 * 12
50 * 11 (last rep was a semi push press)
Triceps were on fire from the band pushdowns. Very humbling weights.
Overall rather shag workout. Seems easy on paper, but took more out of me than I expected. Good shit though heh Can't wait for friday's sesh.
Warm up: Push ups/Band pull aparts/Band pushdowns, 3 rounds, 15 reps, no rest
2-board bench
70kg * 5
82.5 * 4
95 * 3
110 * 2 for 3 sets
120 * 2 for 2 sets
Bench
82.5 * 15, 9-5-1
Left shoulder came loose after 5th rep. Need to do more strengthening and mobility work for my left shoulder rotators.
Lat pulldown
3 sets of 12
Band pressdowns
4 sets of 25
DB shrugs
42.5 * 15 for 3 sets
Military press
40 * 12
50 * 12
50 * 11 (last rep was a semi push press)
Triceps were on fire from the band pushdowns. Very humbling weights.
Overall rather shag workout. Seems easy on paper, but took more out of me than I expected. Good shit though heh Can't wait for friday's sesh.
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