Cube Method Week 6

11/19/12
Squat:
Bar x 10
135×5
185×3

Deadlift off 2″ Blocks:
Bar x 10
135×5
185×3
225×2
275×1
315×1
365×1
405×1
445×1
485×1

Sumo Deadlift:
330x2x8 sets

DB Rows:
110x20x2 sets

BB Shrugs:
225x15x3 sets

11/21/12
Floor Press:
Bar x 10
95×5
135×3
165×2
—
195x3x8 sets

Incline DB Press:
60x20x2 sets

Band Pushdowns:
100

Standing DB Military:
60×6
55x6x3 sets

Band Flys:
3×15

11/23/12
Squat:
285x2x6 sets

Wide Stance Pause Squat:
195x10x3 sets

Oly Squats:
150×45
Warmed up with light squats to get my hips warmed up plus you’re fatigued from squatting in a meet anyway. Will probably go up to 225 next time. Pulled conventional. Felt pretty good though on that last reps my hips came up which usually doesn’t happen. Think I figured out a way to make sumo work for me so I will have to try it on heavier weight next time- only thing is I have to watch my toes when going for reps, which throws the form off. Should’ve gone lighter on DB rows and used less body English. Floor presses felt great. Really tried to control the descent and explode up, and tried to get a feel for how I want my traps set when I bench by playing with my set up a little. Still trying to figure out the ideal bar path- felt like I’d hit it sometimes and sometimes I wouldn’t. Thought 60s would be good for military, but after 10 sets of pressing and pushdowns I decided to dial it down to the 55s. Usually use a light band for flys but only had my mini and it felt better- better squeeze and ROM. Squatted at Bods Barbell with Dan Green. Felt slow and weak and my back and hip were hurting. Felt nauseous and puked everywhere when I got home. Pretty sure I got food poisoning from the Subway sandwich I had for dinner. Curls and abs tomorrow before my tattoo appointment.