Cube Method Week 9

12/10/12
1.5″ Deficit Pulls:
Bar x 10, 5
135×5
185×3
225×2
275×2
315×1
365×1
405×1
—
455×1
495×1
515×1

Conventional Deadlift:
405x1x5 sets

BB Shrugs:
225x15x3 sets

GHR:
3×8

12/13/12
Floor Press:
185x5x5 sets

Incline DB Press:
60x15x3 sets

Band Pushdowns:
100

Standing DB Military:
55x10x4 sets

Band Flys:
15×3 sets

12/14/12
Squat:
305x2x3 sets

Wide Stance Pause Squat:
205x10x3

GHR:
8×3 sets

Oly Squat:
165×40

Stood on 45s which is about a 1.5″ deficit. Haven’t done deficit pulls in a long time, but when I did, I pulled 455 and missed 495. And this 515 is 14 lbs under my best floor pull, so we will see what that means next week. I did GHR’s instead of lunges because I believe I could benefit more from them. I want to make them a staple, regardless of what program I am doing. Changes my bar path a bit on bench. Hard to say if I like it or not because it was a floor press. Squats went per usual. High reps suck. Klokov presses, abs, and conditioning tomorrow. Next week we see what the outcome of this training cycle is.