#7424873 - 12/04/13 12:33 PM
OFFICIAL: 2 days out from first PL Meet
|
137
Post Master Supreme
Registered: 12/06/02
Posts: 41819
Loc: Newsomville, CA
|
I am currently following the Cube Method it's a 6 week cycle basically of 3 major lifts. And one "body builder" day.
Here is my spreadsheet
https://docs.google.com/spreadsheet/ccc?key=0AqGW_VbJoxQqdE44a1h6Rld5S2FDbDI3TW53aEtOX1E&usp=sharing
I'm trying to structure my training days a little better and nail down a solid schedule. Mind you for cardio is managed by Diezel and I do it as my warm up.
I also have a really fucked up sleep schedule currently. I try to get in bed by 10-11pm.
I wake up at 4:30, hit the gym by 5:00-30 depending on how I prepped the night before.
I'll do my cardio, then lift for the time I have remaining depending on if I will get breakfast or brought it after. Normally my main lifts don't take long at all, and I'll just do basic accessory stuff. I go to the gym after work just to kill time since traffic is a 2 hour endeavor anytime before 8pm I get off at 5. So I normally don't rush through training sessions, spend plenty of time stretching
Deadlifts:
Leg Press
Hamstring Curls
Calf Raises
Hack Squat Lunges
or
Behind the neck Pull Downs
Pendlays 3x10 with 30 second rest.
Kroc Rows 8-10x3-5 depending on time
Shoulder Flys
Shrugs
or
Bicep Curl workout
10-12x5
Wide Grip Cable Curls
Supinated Alt Curls
Hammer Curls
Close Grip Preacher Curls
all done with fat grips.
Squats:
Leg Press 5x15 never really heavy just to stretch out the hamstrings and get blood in them.
or
Front squats (just doubles or triples, light as well)
hack squat lunges
calves
seated leg extensions
lying leg curls
Bench:
Incline Bench or smith or dumb bells
Decline Bench or smith or dumb bells
dips either 5x5 or 5x8 never weighted
DB flys or incline flies rarely decline flies.
Pec Dec or Cable Flies, sometimes both with something else in between.
Pull overs.
or
Tricep Work, the bread and butter shit. Lots of things John Meadows recommends I like to try out. His Tricep Finisher and rear shoulder fly drop sets are life enders, especially that push up workout on a smith rack.
http://www.youtube.com/channel/UCmSEdfW3LpEKyLiCDWBDdVQ
On Bodybuilder day I normally will do abs
standing cable pull downs
hanging leg to bar raises
crunches on one of those bouncy balls
and side crunches with a leg raise
I also started to do a seated twist with an empty curl bar on my back recommended by Daniel Kory, but I just feel stupid doing it.
Or I will do a Push day that focuses on shoulders, barbell press, arnold press, alternating press, flies, pull ups, front raises. Shit like that.
I mix in other little things here and there but I really have no structure. I just do what I feel like I have the energy for after the main lifts and the cardio.
I never really do any of the main lifts on certain days either, again it's really what I'm in the mood for and what my body says. Today I felt like squatting, didn't follow programming since I didn't have time, just did some warm ups 10x135 and then 5x225 and built up to 5x290 by the 5th set. Had time for some calf raises and then I'll spend my lunch break hitting the rest of my accessory work at the gym on site.
I'll probably go back in after work and knock abs out since I should be doing that more.
4 days out of 7 I am doing a ton of volume. The other 3 I just dick around so I'm doing something, always have tons of energy.
If anyone has any recommendations for a split or how you'd utilize your time I'd love to hear it.
As far as main lifts go, I believe 2 weeks from now I am to have a mock meet and try to set new pr's on my 3 main lifts which will program new training maxes to train off of.
I can tell you for sure my strength especially core strength has greatly improved doing the cube method, and it is not WIPING ME OUT like 5/3/1 is, that shit has a mofo wishing for a deload week.
Almost hit 225 unassisted on incline last week but the bench has no safety net, so I didn't want to push it. I hit 215 for a paused triple but it damn near was a paused 2 and a half LOL.
If you want to start a shitfest go somewhere else. If you want to give input on a steady push/pull so I can consistently train at least 6 days a week I'm all ears.
Edited by 137 (04/10/15 01:43 PM)
_________________________
Wayne
|
|
Top
|
|
|
|
|
#7425691 - 12/04/13 07:23 PM
Re: Cube Method and Accessory Suggestions
[Re: 137]
|
Silock
Post Master Supreme
Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
|
of course I do, if you want you can message me on FB or shoot me one here!
I can just tell you . . .
It's an RPE workout. So, it's set up that when you hit the last rep, you're at a specific RPE.
RPE 10 - Failure. Can't do another rep.
RPE 9.5 - Next rep would be failure.
RPE 9 - One rep in the tank.
Monday:
BB Bench - 12 reps
1st set RPE - 9
Then, drop 10% and do as many sets of 12 as you can until you hit an RPE of 10. When you can't do 12 reps at that weight, move on to the next exercise.
Lat Pull down - 12 reps, 1st set RPE - 9, Back off - 10%, Fatigue stop RPE - 10
DB Shoulder Press - 12 reps, 1st set RPE - 9, Back off - 10%, Fatigue stop RPE - 10
DB Row - 15 reps, 1st set RPE - 9, Back off - 10%, Fatigue stop RPE - 10
Cable Pushdown - 15 reps, 1st set RPE - 9, Back off - 10%, Fatigue stop RPE - 10
DB Lateral Raise - 15 reps, 1st set RPE - 9, Back off - 10%, Fatigue stop RPE - 10
Concentration Curls - 15 reps, 1st set RPE - 9, Back off - 10%, Fatigue stop RPE - 10
Tuesday:
Deadlift - 3 reps, 1st set RPE - 9, Back off - 5%, Fatigue stop RPE - 9.5
Front Squat - 6 reps, 1st set RPE - 9, Back off - 5%, Fatigue stop RPE - 9
Leg curl - 12 reps, 1st set RPE - 9, Back off - 10%, Fatigue stop RPE - 10
Leg extension - 12 reps, 1st set RPE - 9, Back off - 10%, Fatigue stop RPE - 10
Wednesday:
DB Incline - 12 reps, 1st set RPE - 9, Back off - 10%, Fatigue stop RPE - 10
Row machine, underhand - 12 reps, 1st set RPE - 9, Back off - 10%, Fatigue stop RPE - 10
DB Shoulder press - 12 reps, 1st set RPE - 9, Back off - 10%, Fatigue stop RPE - 10
Lat Pulldown - 15 reps, 1st set RPE - 9, Back off - 10%, Fatigue stop RPE - 10
Cable Crossover - 15 reps, 1st set RPE - 9, Back off - 10%, Fatigue stop RPE - 10
Machine Lateral Raise - 15 reps, 1st set RPE - 9, Back off - 10%, Fatigue stop RPE - 10
Thursday:
Bulgarian Split Squat - 5 reps, 1st set RPE - 9, Back off - 5%, Fatigue stop RPE - 9
RDL - 10 reps, 1st set RPE - 9, Back off - 10%, Fatigue stop RPE - 9.5
Hack squat - 15 reps, 1st set RPE - 9, Back off - 10%, Fatigue stop RPE - 9.5
Friday:
Decline Bench - 5 reps (2 sec pause), 1st set RPE - 9, Back off - 5%, Fatigue stop RPE - 9.5
BB Bent over row - 5 reps (2 sec pause), 1st set RPE - 9, Back off - 5%, Fatigue stop RPE - 9.5
BB Military Press - 5 reps (2 sec pause), 1st set RPE - 9, Back off - 5%, Fatigue stop RPE - 9.5
Horizontal cable row - 12 reps, 1st set RPE - 9, Back off - 10%, Fatigue stop RPE - 9.5
Tricep Bar Extension - 20 reps, 1st set RPE - 9, Back off - 10%, Fatigue stop RPE - 9.5
Concentration curl - 20 reps, 1st set RPE - 9, Back off - 10%, Fatigue stop RPE - 9.5
Sunday:
BB Decline Bench - 3 reps, 1st set RPE - 9, Back off - 5%, Fatigue stop RPE - 9.5
BB Row - 5 reps, 1st set RPE - 9, Back off - 5%, Fatigue stop RPE - 9.5
BB Military Press - 8 reps, 1st set RPE - 9, Back off - 5%, Fatigue stop RPE - 9.5
Cable row - 10 reps, 1st set RPE - 9, Back off - 5%, Fatigue stop RPE - 9.5
DB Lateral raise - 15 reps, 1st set RPE - 9, Back off - 7%, Fatigue stop RPE - 10
|
|
Top
|
|
|
|
|
#7426477 - 12/05/13 10:17 AM
Re: Cube Method and Accessory Suggestions
[Re: 98V-TeC]
|
137
Post Master Supreme
Registered: 12/06/02
Posts: 41819
Loc: Newsomville, CA
|
How did Diezel's guidance work out? Making gainz?
The conservative macro's he had me on kept me at a constant fluctuating 189-192 so I gave him the go ahead to get more aggressive. Visually there were changes, but one off day not even by a huge margin kept bringing me back into 192.
Thanksgiving didn't help, but that was on me. Most of that is off now, and I expect to be in the 180's by the weekends end.
Edited by 137 (12/05/13 10:20 AM)
_________________________
Wayne
|
|
Top
|
|
|
|
|
#7452511 - 12/19/13 10:26 AM
Re: Cube Method and Accessory Suggestions
[Re: 137]
|
137
Post Master Supreme
Registered: 12/06/02
Posts: 41819
Loc: Newsomville, CA
|
Today was a heavy day on deadlifts. finally. my back felt good, got my 400 cals in on the stair master, did some light stretching and some warm up sets with the bar and 135, did doubles from there on up 135, 225, 285, 315.
todays training was 385x1, 400x1, and 410x1
I ended up doing 385x1, 405x1, 425x1 all of them felt like the same weight so I jumped from 425 to 455
http://instagram.com/p/iG4DkFCziC/
it says to go up and try a max if you feel good but don't miss. I tried for 465 and got it up to my knee's no problem but I didn't want to push it since I already hit 455 which is a 4lb pr and I didn't sprain my back in the process this time lol.
did some accessory work with the time I had left before work and lunch time I will hit back and shoulders.
Not a bad day so far after having a flash flu on Monday. Excited in 2 weeks as I finally get to have a little mini meet and see where I made gains on this program.
hoping for 470 on dead, 365 on squat and 240 on bench.
_________________________
Wayne
|
|
Top
|
|
|
|
|
#7453155 - 12/19/13 01:42 PM
Re: Cube Method and Accessory Suggestions
[Re: It's Art]
|
137
Post Master Supreme
Registered: 12/06/02
Posts: 41819
Loc: Newsomville, CA
|
YOU'RE DOING IT PETER! YOU'RE DOING IT!!!
BANGARANG!
_________________________
Wayne
|
|
Top
|
|
|
|
|
#7492243 - 01/12/14 06:40 PM
Re: Cube Method and Accessory Suggestions
[Re: 137]
|
137
Post Master Supreme
Registered: 12/06/02
Posts: 41819
Loc: Newsomville, CA
|
|
|
Top
|
|
|
|
|
#7497751 - 01/15/14 11:56 AM
Re: Cube Method and Accessory Suggestions
[Re: It's Art]
|
Roxanne
Post Master Supreme
Registered: 06/10/01
Posts: 15287
Loc: Ask me about bio-currency
|
Bro, your bench is weak as fuck. work on that.
Yah, that number seems really off. Just as a comparison, here's my latest numbers:
Squat: 405
Deadlift: 435
Bench: 335
You should really be closer to a 275 bench man.
_________________________
"Left foot, right foot, just keep moving." -Jeff
|
|
Top
|
|
|
|
|
#7498205 - 01/15/14 02:25 PM
Re: Cube Method and Accessory Suggestions
[Re: Roxanne]
|
It's Art
Bitch of the Deer
Post Master Supreme
Registered: 03/01/13
Posts: 21950
|
Bro, your bench is weak as fuck. work on that. Yah, that number seems really off. Just as a comparison, here's my latest numbers: Squat: 405 Deadlift: 435 Bench: 335 You should really be closer to a 275 bench man.
I mean you should be pulling 5#s at least.
|
|
Top
|
|
|
|
|
#7498463 - 01/15/14 03:31 PM
Re: Cube Method and Accessory Suggestions
[Re: It's Art]
|
Roxanne
Post Master Supreme
Registered: 06/10/01
Posts: 15287
Loc: Ask me about bio-currency
|
Bro, your bench is weak as fuck. work on that. Yah, that number seems really off. Just as a comparison, here's my latest numbers: Squat: 405 Deadlift: 435 Bench: 335 You should really be closer to a 275 bench man. You're tall but, that's really low squat/dead to bench. Unless all these are either rep ranges, or absolute perfect strict form. I mean you should be pulling 5#s at least.
Bad back dude. Welcome to getting old.
_________________________
"Left foot, right foot, just keep moving." -Jeff
|
|
Top
|
|
|
|
|
#7500255 - 01/16/14 10:50 AM
Re: Cube Method and Accessory Suggestions
[Re: 137]
|
wolfsburg2
Post Master Supreme
Registered: 10/14/01
Posts: 61146
|
My Back has eaten itself in the last 6 years. I'm 34.
137, you can bench so much more than that so quickly.
_________________________
Bonus Points - Person Woman Man Camera TV
|
|
Top
|
|
|
|
|
#7500897 - 01/16/14 01:52 PM
Re: Cube Method and Accessory Suggestions
[Re: Roxanne]
|
It's Art
Bitch of the Deer
Post Master Supreme
Registered: 03/01/13
Posts: 21950
|
 Sure thing.
I'll be in the same or better shape than I am now. Mark that.
|
|
Top
|
|
|
|
|
#7501090 - 01/16/14 02:43 PM
Re: Cube Method and Accessory Suggestions
[Re: wolfsburg2]
|
137
Post Master Supreme
Registered: 12/06/02
Posts: 41819
Loc: Newsomville, CA
|
My Back has eaten itself in the last 6 years. I'm 34.
137, you can bench so much more than that so quickly.
I wouldn't go that far, I normally never have a spot with me and nowhere safe to bench. So I just don't do that much bench. I've trying to do a lot more with my new supplemental work, but don't think I'm disappointed with my bench numbers at all.
I'm still on a slow deficit so any pr to me at this point is a good pr. I'm not going to be throwing up any huge jumps as long as I'm cutting.
_________________________
Wayne
|
|
Top
|
|
|
|
|
#7507793 - 01/20/14 04:14 PM
Re: Cube Method and Accessory Suggestions
[Re: 137]
|
137
Post Master Supreme
Registered: 12/06/02
Posts: 41819
Loc: Newsomville, CA
|
|
|
Top
|
|
|
|
|
#7508215 - 01/20/14 07:26 PM
Re: Cube Method and Accessory Suggestions
[Re: It's Art]
|
137
Post Master Supreme
Registered: 12/06/02
Posts: 41819
Loc: Newsomville, CA
|
So like....10% in the next 5 years or is this a 10 year plan?
Slow and steady Art, as long as things keep moving in this direction I imagine I'll be in the low 180's in the next 8 weeks and maintaining pretty much all of the mass I have. Which is the goal, in no rush to get to the number. You already know that.
_________________________
Wayne
|
|
Top
|
|
|
|
|
#7509046 - 01/21/14 10:24 AM
Re: Cube Method and Accessory Suggestions
[Re: Silock]
|
137
Post Master Supreme
Registered: 12/06/02
Posts: 41819
Loc: Newsomville, CA
|
I've never seen someone as paranoid about losing gains as you, Wayne.
I don't know anyone on a powelifting workout plan trying to cut weight and make gains either.
Edited by 137 (01/21/14 10:24 AM)
_________________________
Wayne
|
|
Top
|
|
|
|
Moderator: Silock, Professor Paki
|
|
