Cube Week 5 Deadlift Explosive 28th May 2013

Foam roll: lower back, hamstrings, glutes, IT band
Warm up: band gm/lunges/band abductors/band adductors, 15 reps, 2 rounds

Deadlifts
100kg * 5
125 * 4
145 * 3
165 * 2 for 6 sets
110 * 5 for 2 sets (paused below knee for 5 secs)

4" rack pulls
135 * 12 for 3 sets
First 2 sets DOH, last set first 6 DOH, last 6 mixed

Reverse Hypers
BW * 15 for 3 sets

Shrugs
120 * 12 for 3 sets

cut the workout short as my lower back pain started really kicking in. i hope it's nothing serious.

Cube Week 4 Squats Explosive 24th May 2013

Squats
142.5kg * 2 for 6 sets
125 * 6 for 2 sets (each rep paused 3 secs)
130 * 5 for 5 sets (oly style atg)

Stiff legged deads on 3" deficit
110 * 12 for 3 sets

On holidat in BKK now and lower back still hurts like a bitch so deadlifts were very light. Kept the abs braced for squatting so i had good speed out of the hole. Lower back didn't hurt whike squatting, only after the workout. got to do more roling and rehab work for my back when i am back in spore.

Cube Week 4 Bench Heavy 21st May 2013

Floor Press
75kg * 5
90 * 4
105 * 3
120 * 2 for 3 sets

Bench
90 * 14, 14

Band pressdowns (med)
40, 30, 30

Back still hurts like crazy, absolutely no arch at all. Shoulder feels impinged and elbow is having trouble locking out. I suspect this is all cause i'm not recovering well. Having been eating enough lately, plus very little sleep. Cutting all accessories and working on mobility and recovery and rest this whole week.

Cube Week 4 Deadlift Reps 20th May 2013

Deficit Deadlift (1")

70kg* 5

110 * 5

130 * 4

150 * 3

175 * 10

Block pulls 4"

185 * 3, 3

Lower back hurt like crazy today. Barely finished the deadlifts. Sharp pain in the right lumbar when I bend over, and it shoots up the right lat. Very very uncomfortable. Couldn't even squat with the SSB or do GHRs without lower back pain, so decided to call it a day after block pulls. Rest and Rehab. Time to revisit Supple Leopard. 

Cube Week 3 Bench Explosive 14th May 2013

foam rolling: back, shoulders
warm up: band pressdowns/pull aparts, 2 sets, 20 reps

Bench
92.5kg * 3 for 8 sets

Incline DB
30 * 15 for 3 sets

Band pressdowns (med band)
40, 30, 30

Press
50 * 10
55 * 10
60 * 10

Band fly (large band)
3 sets of 15

Declinw crunches
1 set of 50

Realized i forgot to post this up. backlog from tues!

Cube Week 3 Squat reps 17th May 2013

Foam roll: back, IT band, hams
Squats
80kg * 5
100 * 4
120 * 3
135 * 18
160 * 1, 1 (paused 1 sec)
60 * 70 (deep oly style)

Today was literally a squat day. lower back started acting up from the get go. Probably from the lack of preworkout rolling and stretching. Couldn't get in a good groove today, and i felt my technique was very sloppy. Lower back was rather painful and tight after the 2nd paused rep, so i decided i'd skip all the accessory and do the killer set. Did 70 reps in.the end, cos i didn't feel super gassed at 50. I think continuous repping was crucial, as my last 10 were rep by rep and they were torturous. Regardless, quads are cramping like a mofo now. My lower back is REALLY tight now. Time to roll roll roll...

Cube Week 3 Deadlift Heavy 13th May 2013

Roll: Back, hams,  glutes, IT band, TFL
Hip mobility: 10 mins
Warm up: Band GM/Lunges/Band adductors/Band Abductors, 15 reps, 1 round

Block pulls (4")
110kg * 5
140 * 2
170 * 2
190 * 2
200 * 2
210 * 2
220 * 2
Lower back tightened up as soon as I did my warm ups. Worked on bracing abs and keeping the weight back as much as possible, as well as the chin tuck. 220kg moved smoothly, not as fast as I would have liked. Around a 9 RPE.

Snatch grip deadlifts
140 * 8 for 2 sets
Had to strap up for this. 

BB rows
100 * 10 for 3 sets

DB shrugs
40 * 12 for 2 sets

Up and down plank
50 reps
These were killer! Whole body was on fire. Reps were about a second each.