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Old 06-20-2013, 07:03 PM   #531
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The Cube Method
Round 1, Week 6, Day 4

Squat Reps

Squats
Billion/BAR
10/135
5/185
5/225

Core Set with Belt and Wraps
6/300

Wide Stance Squats with 3sec pause at the Bottom
10/245
8/225
6/225

Lunges
15/35
15/35
10/35

Squats 45 Reps Straight
25+15
At the 25th rep I had to rip my belt off so I could breath to finish..

AB's 100 reps
Pulldown AB's
25+25+25+15+10
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Old 06-22-2013, 03:00 AM   #532
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Great session RR ... great volume on squats ... keep smashing the wts. buddy ...
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Old 06-23-2013, 04:36 PM   #533
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Taking a 3 day weekend to recover and recoup. Busy weekend.. Boy turned 7 so we had a BDay party and went to SilverDollar City all day... Tons of walking up and down hills in 90 degrees heat.


Just started a Smalled Stack of Supplements to help be get ready for my Next meet in just under 4 weeks...

Purus Labs d-pol
d-pol - 3 Caps in the Morning
Recycle 4 caps in the Evening

NTBM HCGenerate
3 Caps with Morning Meal
2 Caps with Evening Meal

ProMera Sports
Peak400 - 1 scoop pre-workout
Con-cert - 2 scoops Right after workout

NLA Supp-D Pre-workout
2 scoops 20min beofore workout
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Old 06-24-2013, 04:47 PM   #534
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The Cube Method
Round 1, Week 7, Day 1
Deadlifts- REPS

Breakfast 1hr before Workout
3 Pills NTBM HCGenerate
3 Pills Purus Labs d-pol

Pre-Workout
2 Scoops NLA Supp-D Pre-Workout

First Number is Conv. Pull, 2nd Number is Sumo Pull

No Belts today unless stated

Deadlifts
Warm ups
Million/BAR
10/135
3/3 @ 185
2/2 @ 225
2/1 @ 275
2/1 @ 315
1/1 @ 365

Core Set
2/1 @ 405 PR in Sumo Pull(Belt during Sumo only)

4in Block Pulls Snatch Grip with Straps
15/285
14/285

Squats
12/225
8/225
7/225
Drop Set 18/135

GHR's...............Super Setted with..............Back Raises
10................................................ ..............25/130
2 Lower back was Toast.................................25/130
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Old 06-24-2013, 09:12 PM   #535
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Big pulls. Curious to see how you like the Cube when all is said and done.
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Old 06-25-2013, 05:16 PM   #536
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The Cube Method
Round 1, Week 7, Day 2
Bench - MAX

With Morning Meal
3 Pills Purus Labs d-pol
3 Pills NTBM HCGenterate

Pre-Workout
2 Scoops NLA Supp-D
1 Scoop ProMera Peak400

Post Workout
2 Scoops ProMera Con-cert

Now the Workout:

Shoulder Dislocations 3x15
DB Rotator Cuffs 3x12

Bench all Paused for a Solid sec or 2.
Warm ups
Billion/BAR
10/135
5/185
1/225

1 Boards
2/235
1/250
1/260
1/275
1/290
1/300 Extra Set and Bonus

1 Board with RAM
1/315 Failed on 2nd

Close Grip Bench
3/225
2/225
10/185

Pulldowns
15/110
15/110
15/110

DB Military Press
10/50
10/50
10/50 - Tough

Smythe Rack Military Press---Rest/Pause set
12/135 + 7 + 6 = 25

Tricep Pressdowns
15/100
15/120
15/140
Rest Pause Set
16/160 + 8 + 5 = 29 Static Hold 15sec

BB Shrugs
15/185
15/185
15/185
15/185

AB's 100 Reps
Crunchs
25
25
25

Hanging Leg Lifts
10
10
5

Thoughts:

Today got a little screwed up. About the time I got to the gym I only had 35min till child care shuts down. So after I got 1/2 my workout done. I had to run the wife and boy home and come back to finish. So I added some work and really push it today too. So it worked out great really. When I got home I drank my ProMera Con-cert as well.

Bench was going great.. Warm ups felt heavy, but I kept going heavier and heavier and they just kept going up smooth. So I went up to 300. I was suppose to stop at 290. I also added an overload set with the RAM. Threw 315 on there. Was shooting for a double, but got 1. With the Board The Ram really can't work 100%, but you still get a little from it. I think with a 2 or 3 board the Ram would be worthless. All my Benching today had a Solid Pause at the bottom, no touch and goes.

Since I had about a 15min break in the middle. I choose to do some Rest/Pause sets like the old DC Training I use to do. I used it on Tricep pressdowns. Whiched added 2 more sets. I also added it on Military Press which added 3 more sets there.

I know a lot of Powerlifters make jokes about the Smythe Rack, but when I was my strongest on Bench. I did a lot of Military Press and Overloaded Benches on it. Since this last year I really haven't used it. My bench has dropped. These last few weeks. I have squeezed it in here and there and my Bench is feeling stronger now. So this is one thing I will start on my next round of the Cube for sure.
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Last edited by Ramrod; 06-25-2013 at 05:42 PM.
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Old 06-25-2013, 05:19 PM   #537
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Quote:
Originally Posted by BendtheBar View Post
Big pulls. Curious to see how you like the Cube when all is said and done.
Thanks... I'll write up a review and what I'll be changing for next round. But I will be running it again for sure.
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Old 06-26-2013, 08:56 AM   #538
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Great work Ram! Tough to lift, stop and fool around, then lift again! Way to get it done amongst all the family stuff!!!
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Old 06-26-2013, 03:03 PM   #539
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Quote:
Originally Posted by Hunterace View Post
Great work Ram! Tough to lift, stop and fool around, then lift again! Way to get it done amongst all the family stuff!!!
It was tough, but ended up being one of my best bench days in a while...
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Old 06-26-2013, 06:42 PM   #540
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The Cube Method
Round 1, Week 7, Day 3
Bodybuilding Day - OFF DAY


With Breakfast 1hr before Workout
3 Pills NTBM HCGenterate
3 pills Purus Labs d-pol

Pre-Workout 30min Before Workout
1 Scoop ProMera Peak400
2.5 Scoops NLA SUPP-D


Hit Biceps Hard, Tricep to get blood flow, Light Shoulder Work and BFR Forearms

High Volume

Alt. DB Curls......Super Set w/.....RopePressdowns w/ TGRips 2.5's
30/20................................................ ......................20/90
15/25................................................ ......................20/90
15/30................................................ ......................20/90
12/35................................................ ......................20/90
8/25 - Drop Set

Preacher Curls Modified DC Style Rest/Pause 4 sets instead of 3
85lbs - 15+7+4+3 = 29 Static Hold 12sec

Skull Crushers DC Rest/Pause....3 sets
70lbs - 14+6+5 = 25
Note: Skull Crushers were brought to the Nose with elbows in tight.

Hammer Curls
12/27.5
12/27.5
8/27.5

Wrist Curls Blood Flow Restriction (BFR)
30/30
15/30
15/30
15/30


Side Delt Cables.....Super Set w/..........Face Pulls
12/20................................................ .12/45
12/25................................................ .12/45
12/25................................................ .12/45

Up and Down Planks........Super Set w/............Pulldown AB's
10................................................ ...................15/130
10................................................ ...................15/130
10................................................ ...................15/130
10................................................ ...................15/130

Thoughts:

Today is my off day, but has this program has gone on. I have made this my #1 BodyBuilding day with Focus on the Arms. Friday has been my 2nd BodyBuilding Day with Focus on my Shoulders.

Today went great.. Tons of Volume and sweat today. With Super Sets, Rest Pause Sets, Static Holds and even BFR a little today.. All this done in 1hr... Crazy none stop moving today. Felt great today.
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