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Old 05-11-2013, 07:58 PM   #1
Jcleve68
Josh Cleveland
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Post Josh Cleveland Training Log: USPA Deep South Classic, June 29th

Cube Method - Week 1

DAY 1: Saturday - (Deadlifts - Reps)
Warm Ups: 135x5, 135x5, 185x3, 225x3, 275x3, 315x3, 365x3, 405x2
Deadlifts off 1 in. deficit: 430x7 (70%)
4 in. Block Pulls: 500 (2x3) (80%)
Saftey Bar Squats: 335x6, 335x8, 335x7 (50%)
Glute Hame Raises: (4x10)
Lat Pulldowns: 120 (4x15)
Good Mornings: 45 (50 reps in 1 set)

DAY 2: Sunday

DAY 3: Monday - (Bench - Heavy)
Close-Grip Board Presses: 250 (5x2) (80%)
Bench: 215x15, 215x13 (70%)
Lat Pulldown: 130 (3x12)
Rope Pushdowns: 27.5 (4x25)
DB Shrugs: 50, 60, 70 (3x15)
Military Press: 100, 110, 125 (3x12)
DB Bench: 80x10, 90x8

DAY 4: Tuesday - (Squats - Explosion)
Cardio: Treadmill (A.M.) - 30 min., 15 incline, 2.2-2.4 speed
Squats: 375 (8x3, with 30 sec. rest) (60%)
Squats: 500+bands x2 (80%)
Squats: 405 (5x5) (65%)
Leg Press: 445 (4x15)
Reverse Hypers: (3x12)
DB Swings: 35 (3x15, each arm)
One-Leg Extensions: 50 (10,8,6,4,2,10 - one set)

DAY 5: Wednesday

DAY 6: Thursday

DAY 7: Friday - (Bodybuilding Day)
Cardio: Treadmill (A.M.) - 30 min., 15 incline, 2.2-2.4 speed
Close-Grip Bench: 205x10, 225x8, 225x8
Military Press: 135x10, 150x8, 150x8
DB Bench: 80x10, 90x10, 100x6
DB Shrugs: 70, 80, 90 (3x12)
Lat Pulldowns: 115x20, 115x15, 115x12
Cable Curls: (1 triple drop set)
Tricep Pushdowns: (1 triple drop set)
Cable Upright Rows: (1 drop set)
DB Side Raises: (1 triple drop set)
Reverse Pec Deck Flys: (1 triple drop set)
Pec Deck Machine: 100x25


__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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Old 05-11-2013, 08:10 PM   #2
Jcleve68
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Post Cube Method - Week 2

Cube Method - Week 2

DAY 8: Saturday - (Deadlifts - Explosion)
Warm Ups: 135x5, 185x3, 225x3, 275x3, 315x3
Deadlifts off 1 in. Deficit: 370 (8x3, with 15 sec. rest) (60%)
Snatch-Grip Deadlifts off 4 in. Blocks: 310 (3x12) (50%)
Close-Stance Squats: 225, 315, 315 (3x8)
Barbell Shrugs: 225 (3x12)
Cat Back Lat Pulldowns: (4x20)
Good Mornings: saftey bar x 50
Glute Hame Raises: (2x10)

DAY 9: Sunday

DAY 10: Monday - (Bench - Reps)
Cardio: Treadmill (A.M.) - 30 min., 15 incline, 2.2-2.4 speed
Bench: 250x2 (80%), 260x2 (85%), 280x2 (90%), 225x15
Incline: 210x8 (70%)
DB Incline: 60x17, 55x18
Close-Grip Bench: 185 (3x10)
Pec Deck Flys: 100 (3x15)
Military Press: 100 (3x12)
V-bar Pushdowns: 37.5 (100 reps)

DAY 11: Tuesday - (Squats - Heavy)
Squats: 500x2, 550x2, 565x2, 585x1, 500x2
Good Mornings: 135 (3x8)
Leg Press: 445 (3x20)
Barbell Lunges: 135 (3x12, each leg)
Hyperextensions: 20, 15, 12, 13 (60 reps)
Seated Leg Curls: 50 (2x50)
Leg Extensions: (1 triple drop set)
One-Leg Extensions: 50 (10,8,6,4,2,10 - one set)

DAY 12: Wednesday
Cardio: Treadmill (A.M.) - 30 min., 15 incline, 2.2-2.4 speed

DAY 13: Thursday - (Bodybuilding Day)
Decline Close-Grip Bench: 205x8, 225x8, 245x6
Decline: 205x8, 225x8, 245x6
Military Press: 135, 155, 165 (3x8)
Lat Pulldowns s/s Underhand Pulldowns: 100 (3x10 / 3x10)
Rope Pushdowns: 32.5, 37.5, 42.5 (3x15)
DB Curls: 30, 35, 35 (3x10)
DB Side Raises s/s Rear Delt Flys: 30/25, 35/25, 35/25 (3x12 / 3x10)
DB Shrugs s/s Upright Rows: 80/45 (3x10 / 3x10)
Cable Curls: (1 triple drop set)
V-bar Pushdowns: (1 triple drop set)
Push Ups: 30

DAY 14: Friday

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__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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Old 05-17-2013, 05:03 PM   #3
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Post Week 3

Week 3

DAY 15: Saturday - (Squats - Reps)
Squats: 440x8, 500x4, 550x2
Wide-Stance Squats: 315 (3x8)
DB Lunges: 40 (3x15, each leg)
Squats: 135x50
Seated Leg Curls: (2 triple drop sets)
One-Leg Extensions: 50 (10,8,6,4,2,10
Cardio: Treadmill (P.M.) - 30 min., 15 incline, 2.2-2.4 speed

DAY 16: Sunday - (Bench - Explosion)
Floor Press: 185 (8x3, with 30 sec. rest) (60%)
Bench: 225 (5x5, with pause)
DB Incline: 60, 65, 70 (3x15)
Standing DB Military Press: 40, 45, 50 (3x10)
Lat Pulldowns: 115, 130, 130 (3x12)
DB Shrugs: 60, 65, 70 (3x15)
Pec Deck Flys: 100, 115, 115 (3x15)
Rope Pushdowns: 32.5 (100 reps)
Cable Rows: 62.5 x 50

DAY 17: Monday
Cardio: Treadmill (P.M.) - 30 min., 15 incline, 2.2-2.4 speed

DAY 18: Tuesday - (Bodybuilding Day)
Seated DB Shoulder Press: 50, 60, 70 (3x10)
Military Press: 100, 110, 110 (3x10)
Chest Dips: 12, 12, 15
DB Bench: 80x10, 90x8
DB Shrugs s/s DB Side Raises: 70/30 (3x12 / 3x10)
Reverse Pec Deck Flys: 70 (3x10)
V-bar Pushdowns: 42.5, 47.5, 52.5 (3x25)
Plate Front Raises: 35 (3x10)
Push Ups: 30 reps

DAY 19: Wednesday - (Squats - Explosion)
Squats: 405 (8x3, with 30 sec. rest) (65%) (RAW, no belt)
Squats: 440, 455, 475, 500, 500 (5x5)
Front Squats: 135 (2x5)
Leg Press: 445, 445, 500, 500 (4x15)
DB Swings: 40 (3x15, each hand)
Hyperextensions: (3x12)
Seated Calf Raises: 70 (3x20)
One-Leg Extensions: 50 (10,8,6,4,2,12)

DAY 20: Thursday

DAY 21: Friday - (Bench - Heavy)
Close-Grip Board Presses: 280 (5x2) (90%)
Bench: 225x15, 225x10 (72%)
Lat Pulldowns: 115, 130, 145 (3x12)
Military Press: 100, 110, 110 (3x12)
Rope Pushdowns: 32.5, 37.5, 42.5, 42.5 (4x25)
DB Shrugs: 60, 65, 75 (3x15)
Incline Dead Presses: 30x30
Cablecrossovers s/s Push Ups: 22.5x20 / 10
DB Front Raises: 20x30
Cardio: Treadmill (P.M.) - 30 min., 15 incline, 2.2-2.4 speed
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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Old 05-31-2013, 08:31 PM   #4
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Join Date: Aug 2012
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Post Week 4

*I was on vacation last week with my family in Disney World and Universal Studios. I proposed to the love of my life last Monday! It was fun and a great time, but felt GREAT to get back in the gym this week! DEADLIFTS tomorrow after work!!!!!

DAY 29: Saturday

DAY 30: Sunday

DAY 31: Monday - (Bench - Heavy)
Cardio: Treadmill (A.M.) - 30 min., 15 incline, 2.2-2.4 speed
Bench: 250, 265, 280, 295, 300 (5x2)
Close-Grip Board Presses: 230 (3x8) (75%)
Lat Pulldowns: 130, 145, 145 (3x12)
Rope Pushdowns: 32.5, 37.5, 42.5, 42.5 (4x25)
DB Shrugs: 60, 65, 70 (3x15)
Military Press: 115, 135, 135 (3x12)
Pec Deck Machine: 130/115/100 (1 triple drop set, 3x12)
Rope Pushdowns: 37.5/32.5/27.5 (1 triple drop set, 3x12)
Front Plate Raises: 25x30

DAY 32: Tuesday - (Squats - Explosion)
Squats: 405 (8x3, with 30 sec. rest)
Squats: 455x3 (lower back was in pain)
Pause Squats: 315 (5x3, with 5 sec. pause)
Leg Press: 445, 495, 535 (3x15)
DB Swings: 40 (2x15, each arm)
Hyperextensions: (3x12)
Seated Calf Raises: 70 (3x20)
Leg Extensions: 100, 110, 120 (3x10)
Seated Leg Curls: 80x25

DAY 33: Wednesday

DAY 34: Thursday
Cardio: Treadmill (A.M.) - 30 min., 15 incline, 2.2-2.4 speed

DAY 35: Friday - (Bodybuilding Day)
DB Bench: 80x10, 90x10, 100x12 (PR)
DB Incline: 70, 80, 90 (3x10)
DB Shoulder Press: 60x8, 65x6, 1 drop set
V-bar Pushdowns: 37.5 (7x12, 30 sec. rest)
Preacher Curl Machine: 40 (7x12, 30 sec. rest)
DB Side Raises s/s Plate Front Raises: 25/35, 30/35, 35/35 (3x10)
Pec Deck Flys: (1 triple drop set)
DB Curls: (1 triple drop set)
Tricep Machine Dips: (1 triple drop set)
Reverse Machine Flys: (1 triple drop set)
Cardio: Treadmill (A.M.) - 30 min., 15 incline, 2.2-2.4 speed
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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Old 05-31-2013, 10:10 PM   #5
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Congrats on the proposal!

Awesome stuff, Josh. Keep rocking it.
__________________
I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 06-07-2013, 09:38 PM   #6
Jcleve68
Josh Cleveland
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Join Date: Aug 2012
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Reputation: 11306
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Default

Thanks man, appreciate it!
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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Old 06-07-2013, 09:50 PM   #7
Jcleve68
Josh Cleveland
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Join Date: Aug 2012
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Training Type: Powerlifting
Fav Exercise: Squats!
Reputation: 11306
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Post WEEK 6

DAY 36: Saturday - (Deadlifts - Reps)
Deadlifts (1 in. deficit): 135x5, 185x5, 225x5, 315x5, 405x3, 500x4
Deadlifts (1 in. deficit + chains): 315+120x10, 510+120x1
Squats: 315 (3x8) (50%)
Glute Ham Raises: (4x10)
Good Mornings: 45 (50 reps)
Lat Pulldowns: 120 (4x15)
DB Shrugs: 65 (4x12)

DAY 37: Sunday - (Bench - Reps)
Incline: 45x20, 135x12, 185x10, 205x8, 225x9
DB Incline: 60x20, 65x16
Close-Grip Bench: 185 (3x10)
Bench: 225/185/135 (1 triple drop set)
Pec Deck Flys: 100, 115, 115 (3x15)
Military Press: 100, 110, 110 (3x12)
V-bar Pushdowns: 42.5 (100 reps)
V-bar Pushdowns: 57.5/42.5/37.5 (1 triple drop set)
Standing Calf Raises: 135 (3x20)
Cardio: Treadmill (A.M.) - 30 min., 15 incline, 2.2-2.4 speed

DAY 38: Monday

DAY 39: Tuesday - (Squats - Heavy)
Squats: 455x2, 500x2, 550x2, 570x2, 590x1
Leg Press: 445 (3x20)
Walking Barbell Lunges: 100 (3x12, each leg)
Good Mornings: 100 (3x8)
Seated Leg Curls: 60 (2x50)
Hyperextensions: (60 reps)
Leg Extensions: 110/100/90 (1 triple drop set), 100x20, 110x20
One-Leg Extensions: 50 (10,8,6,4,2,15)

DAY 40: Wednesday

DAY 41: Thursday - (Bodybuilding Day)
DB Bench: 80, 90, 100 (3x10)
Decline: 225 (3x8)
Military Press: 135x12, 160x8, 170x8
Close-Grip Pulldowns: 115x15, 130x15, 145x10
DB Curls s/s DB Skullcrushers: 25/25 (3x10/3x12)
DB Shrugs s/s DB Side Raises: 70/25 (3x12/3x10)
Rope Pushdowns: 42.5/37.5/32.5 (1 triple drop set)
Cable Curls: 42.5/37.5/32.5 (1 triple drop set)
Pec Deck Flys: 130/115/100 (1 triple drop set)
DB Upright Rows: 30/25/20 (1 triple drop set)
Cardio: Treadmill (A.M.) - 30 min., 15 incline, 2.2-2.4 speed

DAY 42: Friday
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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