Cube Method Week 5

11/12/12
Speed Pull:
355x1x8 sets

Snatch Grip Pull Off 2″ Blocks:
225×29

Squat:
225×6
245×6
265×6
285×6
305×6

BB Shrugs:
225x15x3 sets

Band Pulldowns:
15×4 sets

11/14/12
Bench:
215×3
220×3
225×3
Add slingshot
245×2
255×2

Military Press:
95×10
115×10
125×10

Lat Pulldowns:
130x15x4 sets

Band Pushdowns:
100

Plate Side Raises:
100

11/15/12
Squat:
Bar x 10
135×5
185×3
225×2
275×1
315×1
Add knee wraps
345×1
375×1
395×1
Add reverse bands
415×1
Take off wraps and bands
205x12x2 sets

Leg Press:
2x100s per side +45 on top
3 sets of 20

Leg Extensions:
80x12x3 sets

Leg pain is still a constant. Oly squats got tough today reminding me that I may still have to go low bar for max effort work. Should’ve used two light bands for the pulldowns- one wasn’t nearly enough. Benching didn’t feel terribly weak, but not strong either. Still undecided how I feel about the thumbless grip. Squats went great. Put high bar to the test tonight and they felt strong and comfortable. Have never gone over 315 high bar or used wraps high bar, so while my depth was good it could’ve been a little deeper to be a true oly squat. Pretty sure I will be using high bar as my competition stance. Finished with leg extensions since lunges aggravate my knee and I’m still having pain around there. Just need to get my bench and deadlift dialed in now. Weekend work will just be curls, and and neck extensions- trying to lay off the triceps and not do anything explosive that might aggravate my leg.