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Old 03-07-2013, 04:04 PM   #1231
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Hope the back is an easy fix.

Very interested in the Cube for Strongman, so looking forward to you smashing that soon.
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Old 03-07-2013, 07:06 PM   #1232
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Thanks guys I am feeling very motivated right now
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Old 03-07-2013, 07:12 PM   #1233
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Thursday squats
Kind of me day, is is what my cube workouts will be like. I will base Mondays squat off this session. I plan on running exercises 3 weeks on the cube method. I will use the max I hit to figure the numbers, but not necessarily in the Ashe cycle. Tough to explain but it makes sense in my head. You guys will see

Yoke bar box squats
-soft pad on box, really sink in
90 x 2 x5
180 x 3
230 x 3
270 x 3
320 x 3
360 x 1
410 x 1
430 x 2 pr
As long as I stay super tight my back feels ok

Split squats rear leg elevated
45 x 8
95 x 3 x 8 each leg
Intense burn

Reverse hypers
2 plates x 3 x 15-20

Lower volume day but higher intensity and a pr. This was fun, it is time to focus on strongman and overall strength
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Old 03-08-2013, 01:03 PM   #1234
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congrats on the PR on the squats!!! whats a Yoke squat bar??
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Old 03-08-2013, 04:34 PM   #1235
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Quote:
Originally Posted by RobMoriRB View Post
congrats on the PR on the squats!!! whats a Yoke squat bar??
It's is a safety squat bar, yoke is shorter to type
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Old 03-08-2013, 07:35 PM   #1236
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Friday messing around
This is what i do when my back hurts and I want to train. Get a pump

Bb curls, Tricep Pushdowns, hammer curls, band Pushdowns, dips, up right rows

No need to list out sets and weights, really not sure. 8-15 reps on each, 30 seconds rest and just kept going.

Finished with a couple sets of abs.

Seeing a doc next week will most likely need an MRI. Weekend off heading to dc to have some fun
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Old 03-09-2013, 12:43 PM   #1237
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Congrats on the squat PR.
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Old 03-10-2013, 05:25 PM   #1238
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Quote:
Originally Posted by BendtheBar View Post
Congrats on the squat PR.
Thanks btb, when my back cooperates I feel strong as hell
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Old 03-10-2013, 05:28 PM   #1239
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Sunday quick conditioning
Went to dc to see my old college roommates and had a blast, but of course was hung over today. Just did a little something to kick the hangover

Jump rope x 100
Sledge swings x 10 each side

I did 3 rounds with no rest. Took about a minute rest and did 3 more rounds.

My training may be messy this week, probably going to see a doc at some point and I have a home buyer seminar to attend. I will get it in no matter what. Cube method is officially starting.
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Old 03-11-2013, 05:54 PM   #1240
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Monday cube week 1

DE squats
Yoke bar with soft pad on box
*plus average bands
90x 2 x 5
180 x 2 x 3
220 x 10 x 2
Very limited rest, 30 to 45 seconds
This was 50 percent of Thursdays squat

Lunges, holding DBS
30s x 8 each leg
50s x 2 x 8 each leg

Back extensions
BW x 3 x 20

Reverse hyper
3 x 15

That is it, squats on the cube seem to be a lower volume day. Hopefully I will get all my workouts in this week. Tomorrow is agility work, looking forward to this new adventure.

Squats are supposed to be a more quad dominant day, I will work on it
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