Cube Method Week 8

12/3/12
Deadlift:
Bar x 10
135×5
225×3
315×1
405×1
—
430x1x6 sets

Deadlift from 4″ Blocks:
405×5

Pause Deadlift:
185x6x3 sets

BB Shrugs:
225x20x2 sets

Lat Pulldowns:
160x15x4 sets

12/5/12
Bench:
2×3 sets

BB Military Press:
12×4 sets

Band Pulldowns:
20×4 sets

Band Pushdowns:
100

12/5/12
Bench:
Bar x 10
95×5
135×5
185×3
205×2
—
235x2x3 sets

Standing BB Military Press:
95×12
105×12
115×12
135×10

Band Lat Pulldowns:
20×4 sets

Band Pushdowns:
25×4 sets

12/6/12
Squat:
Bar x 10
135×5
185×3
225×2
275×1
315×1
Add knee wraps and belt
365×1
405×1
425×1
Pulled all my reps conventional except for the final single at 430. Went sumo, didn’t even sit back as far as I should have and didn’t pull the slack out of the bar and was surprised still by how fast and easy it was. Lat pulldowns felt hard which was weird. Bench is still feeling weak. Changed things up a bit but it just didn’t feel great. Overhead press was good. Used some body English on the 135…should’ve probably gone for 125 strict but I wanted to do 135 so whatever. Squats were good depth-wise. Chicken-winged my final squat which tipped me over and I had to grind it with my back to get it. Had I had my elbows under the bar it would have been a smoke show. I only started training high bar when I started the Cube Method, and this squat was 7 lbs over my last meet squat and 10 lbs under my best squat, which were both low bar. Hoping to beat my all time squat in a couple weeks as long as I remember to keep my elbows down. This weekend will probably be curls, upright rows, and abs.