Cube Method Log

[BigDM]

Here are my last 2 training sessions:

Monday 4/28
BENCH - HEAVY
Floor Press - 260lb x 5 sets x 2 reps (80% max)
Bench - 225 x 2 x 15 (70%)
Lat Pulldown - 120 x 3 x 12
Tricep Pressdown - 100 x 3 x 15
Military Press - energy was down that day, so I skipped it

Tues 4/29
SQUAT - EXPLOSION
Squat - 210 x 8 x 3 (60%)
Box Squat - 275 x 5 x 5
Leg Press - 270 x 4 x 15
Reverse Hyper - 3 x 12 (bodyweight for now)
KB Swings - 30 x 3 x 15 (may use heavier DB next time)

I have a long way to reach my goals: Bench 400, Deadlift 500, Squat 500 (All Raw), but I'm going to have fun trying!

Here are my stats:

Age: 45 y/o in July
Height: 5'10"
Weight: 215 lbs
BF% - not sure, but I can see my abs

 

[GS]

Here are my last 2 training sessions:

Monday 4/28
BENCH - HEAVY
Floor Press - 260lb x 5 sets x 2 reps (80% max)
Bench - 225 x 2 x 15 (70%)
Lat Pulldown - 120 x 3 x 12
Tricep Pressdown - 100 x 3 x 15
Military Press - energy was down that day, so I skipped it

Tues 4/29
SQUAT - EXPLOSION
Squat - 210 x 8 x 3 (60%)
Box Squat - 275 x 5 x 5
Leg Press - 270 x 4 x 15
Reverse Hyper - 3 x 12 (bodyweight for now)
KB Swings - 30 x 3 x 15 (may use heavier DB next time)

I have a long way to reach my goals: Bench 400, Deadlift 500, Squat 500 (All Raw), but I'm going to have fun trying!

Here are my stats:

Age: 45 y/o in July
Height: 5'10"
Weight: 215 lbs
BF% - not sure, but I can see my abs

Looking forward to this brother!
Are you going to compete ? Hope so cause you will be meeting your future brothers and sisters ,powerlifting is wild cause in this activity you might be cheered by somebody who is coming in second to you(which in most sports they would be wishing you would miss it). It is all about the PR man:headbang:

Little bit of advice on the floor press try to keep your legs straight out ,some guys will have them bent where their feet are flat but doing that you will use your legs to help out and your ass will come off the floor.
On the actual bench don't be afraid to use them legs to drive cause in many situations it can add 50-100 lbs more on the bench .In the bench you already know it is legal just as long as your shoulders and ass stay on the bench.

 

[BigDM]

Looking forward to this brother!
Are you going to compete ? Hope so cause you will be meeting your future brothers and sisters ,powerlifting is wild cause in this activity you might be cheered by somebody who is coming in second to you(which in most sports they would be wishing you would miss it). It is all about the PR man:headbang:

Little bit of advice on the floor press try to keep your legs straight out ,some guys will have them bent where their feet are flat but doing that you will use your legs to help out and your ass will come off the floor.
On the actual bench don't be afraid to use them legs to drive cause in many situations it can add 50-100 lbs more on the bench .In the bench you already know it is legal just as long as your shoulders and ass stay on the bench.

Thanks big GS for the advice, insight and motivation! I was keeping my legs
bent when doing the floor presses, but next time I will keep them straight out. I'm just now learning about leg drive and proper powerlifting bench form. Dan Green has a good vid on youtube that explains it well.

The more I think about it the more I find myself wanting to compete. I want to train for a year using PL methods and then give it a go. There is a pretty decent meet they hold in my area every year. The event has bodybuilding, crossfit, strongman and powerlifting. It's call the Empire Classic Bodybuilding, Fitness and Figure championships. I plan on attending the event in May as a spectator and will checking out the competition. Here's a link to the event website -
Empire Classic Expo

 

[GS]

Thanks big GS for the advice, insight and motivation! I was keeping my legs
bent when doing the floor presses, but next time I will keep them straight out. I'm just now learning about leg drive and proper powerlifting bench form. Dan Green has a good vid on youtube that explains it well.

The more I think about it the more I find myself wanting to compete. I want to train for a year using PL methods and then give it a go. There is a pretty decent meet they hold in my area every year. The event has bodybuilding, crossfit, strongman and powerlifting. It's call the Empire Classic Bodybuilding, Fitness and Figure championships. I plan on attending the event in May as a spectator and will checking out the competition. Here's a link to the event website -
Empire Classic Expo

Go for it man it is fun as hell !

I am thinking they have USPL fed for the powerlifting which is one of the most legit feds out there.

 

[BigDM]

Wed 4/30
DEADS- REPS
Deadlift From Floor - 260lb x 1 set x 8 reps (70% max)
Rack Pull - 295 x 2 x 3 (80%)
Olympic Stance Squat - 185 x 3 x 8 (50%)
Leg Curl - 120 x 4 x 10
Back Raises - 50 reps (b/w for now)

 

[GS]

F**king spammers!

 

[BigDM]

Sat 5/3
BODYBUILIDNG
Standing Military Press - 135 lbs x 4 sets x 8 reps
Bicep Cable Curl - 110 x 3 x 12
Standing Calf Raises - 215 x 4 x 10
Lat Pulldown - 105 x 3 x 12
Leg Curl - 120 x 4 x 10
Shrugs - 270 x 3 x 10

 

[BigDM]

Monday 5/5
DEADS - EXPLOSION
Deadlift from the Floor - 275 lbs x 8 sets x 3 reps
Rack Pulls - 225 x 3 x 12
Barbell Shrugs - 210 x 3 x 12
Back Raises - 10 x 4 x 12
Lat Pulldown - 105 x 4 x 15

Loving this program so far! :headbang:

 

[BigDM]

Tues 5/6
BENCH - REPS
Incline Bench - 195lbs x 1 set x 8 reps
Incline DB - 50 x 2 x 20
Close Grip - 195 x 3 x 10-12
Pec Dec - 140 x 3 x 15
Tricep Pushdown - 70 x 4 x 25
Hammer Military Press - 140 x 3 x 12

 

[BigDM]

Thurs 5/8
SQUAT - HEAVY
Squat - 295lbs x 5 sets x 2 reps
Goodmorning - 95 x 3 x 8 (just getting familiar w/ this movement)
Leg Press - 240 x 3 x 20
Lying Leg Curls - 60 x 2 x 30
Note: Skipped reverse hypers and back raises (time constraint)

I had a hard time walking out of the club

 

[BigDM]

Sat 5/10
BODYBUILDING - ACCESSORY WORK
Standing Military Press - 105lbs x 4 sets x 6-8 reps
Bicep EZ Curl - 120 x 3 x 10-12
Standing Calf Raises - 180 x 5 x 8-10
Leg Extensions - 140 x 4 x 10
Bent Over Rows - 135 x 3 x 10
Shrugs - 210 x 3 x 10

Had a great training session today. Felt solid

 

[tren_plz]

Few PL'ers at my gym are running cube and love it. Good luck!

 

[GS]

Looking good brother!!!!

 

[BigDM]

Mon 5/12
DEADS - HEAVY
Rack Pulls - 405 lbs x 5 sets x 2 reps
DB Rows - 100 x 2 x 8
Shrugs - 140 x 2 x 20
Up and Down Plank - 50 reps

This was the most weight I've ever pulled for more than 1 rep :headbang:

 

[GS]

Mon 5/12
DEADS - HEAVY
Rack Pulls - 405 lbs x 5 sets x 2 reps
DB Rows - 100 x 2 x 8
Shrugs - 140 x 2 x 20
Up and Down Plank - 50 reps

This was the most weight I've ever pulled for more than 1 rep :headbang:

That is a PR baby:headbang::headbang::headbang::headbang:

 

[BigDM]

That is a PR baby:headbang::headbang::headbang::headbang:

Thanks big GS! I felt really good last night, so I gave it a go and nailed it. I hung on for awhile and felt on top of the world

 

[BigDM]

Tues 5/13
BENCH - EXPLOSION
Floor Press - 240 lbs x 8 sets x 3 reps
Incline DB Press - 60 x 3 x 15
Standing BB Military Press - 95 x 3 x 10
Pec Dec Fly - 145 x 3 x 15
Ab Crunch Machine - 110 x 2 x 25

This is my 3rd week using The Cube Method and I'm discovering how much this routine is a cross between PL and BB. A combination of low and high volume and my body is responding very well to this program.

Also, I used to workout 5-6 days/wk and now that I've reduced that to 4 days/wk I seem to be recovering better. And not only am I getting stronger, I'm also looking more like a BB

The Cube Method is showing itself to be very effective! :headbang:

 

[GS]

Tues 5/13
BENCH - EXPLOSION
Floor Press - 240 lbs x 8 sets x 3 reps
Incline DB Press - 60 x 3 x 15
Standing BB Military Press - 95 x 3 x 10
Pec Dec Fly - 145 x 3 x 15
Ab Crunch Machine - 110 x 2 x 25

This is my 3rd week using The Cube Method and I'm discovering how much this routine is a cross between PL and BB. A combination of low and high volume and my body is responding very well to this program.

Also, I used to workout 5-6 days/wk and now that I've reduced that to 4 days/wk I seem to be recovering better. And not only am I getting stronger, I'm also looking more like a BB

The Cube Method is showing itself to be very effective! :headbang:

The combo is perfect cause there is nothing wrong being as strong as you are big and vise versa!

 

[BigDM]

"Greatness is the ability defy all odds and surpass that which was previously your best."

 

[BigDM]

Thurs 5/15
SQUAT - REPS
Squat w/wraps - 245 lbs x 1 set x 8 reps
BB Wide Stance Good Mornings - 95 lbs x 3 x 8
DB Lunges - 45 x 3 x 15
Olympic Squats - 135 x 1 x 30 (50 target)

I am discovering my weaknesses. My GM's and lunges need a lot of work. I also had to rack the bar a couple of times while doing the oly squats. The goal is 50 reps w/o racking the weight.