Cube Method Week 7

11/26/12
Squat:
Bar x 10
135×5
185×3

Deadlift:
Bar x 10
135×5
225×3
275×2
315×1
—
355x5x2 sets

Snatch Grip Deadlift Off 4″ Blocks:
275×20

Wide Stance Squats:
205x12x3 sets

Dimmel Deadlift:
115×15
115×20

Back Raises:
30

11/28/12
Bench:
Bar x 10
95×5
135×5
Add 1 Board
155×5
185×5
210×5
215×3
220×2
240×1
260×1
275×0
275×1

CG Bench:
210x3x3 sets

Lat Pulldowns:
170x15x3 sets

Tricep Pushdowns:
30×15
50×15
60×15
70×15

Standing DB Military:
45×10
50×10
55×10

BB Shrugs:
225x15x4 sets

11/29/12
Squat:
265x2x8 sets
285×1

Paused Squats:
225x5x5 sets

Good Mornings:
115x12x3 sets

Leg Press:
2PPS+100PS x20x4 sets

DB SL Deadlift:
45×20
My sumo technique is getting better but very hard with reps. My form breaks down and I have my toes so close to the plates I really have to be careful lowering the weight. Hamstrings were still sore and tight from Friday. Was going to do GHR’s but my gym got rid of the machine. Decided to do Dimmel Deadlifts instead. Didn’t feel like I was doing them quite right but I can definitely tell I need hamstring work and think RDL’s would be a great choice. Benching was not great. Worked on the sink technique and it wasn’t working well. Also, the bungee I use to hold the board to my chest gets in the way and changes my bar path, as do boards in general. I am starting to not be a fan of movements that stray from the form. Close grip was hard. Changed my technique a little on the final set, but will have to see if that works with heavier weights or if I am better off just staying right and barely touching my chest or pausing on it. Could’ve gone heavier on the DB militaries but wasn’t sure from the pressing/pushdowns. Squatting felt strong and fast tonight. Ran out of time so just did one set of 20 on stiff legged deadlifts. Got asked for squat advice which was cool. The workout for the weekend will be curls, hang cleans, upright rows, and GHR’s if I can figure out how to rig it up at home.