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Old 12-23-2013, 11:42 PM   #81
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Default Cube Kingpin, Rep Squat, 12/23/13:

Warmup:
Foam rolling for quads, IT bands, back, hips. Leg swings, 1x20 front and side. 1x12 behind neck press, good morning, squat to stands. Stretching for hips, quads, pecs, lats.

1. Squat:
Bar x 15
135 x 8
185 x 8
225 x 8
275 x 5
295 x 12, 11, 10. Belt

2. Front Squat:
265 x 7, 7. Belt

3. Pause Squat:

275 x 8, 6. Belt. Missed reps again, but I was just gassed and form was getting sloppy.

4. Band Leg Curls:
4 x 15 on the minute.

5. Ab Wheel:
3 x 15

Session Grade: 80%
Notes:
Pretty good session today, got lots of quality work in for sure. Squatting and front squatting went well, put up lots of solid sets. Pause squats didn't go as well; I was aiming for sets of 10 at least. My legs were dying though and I could have muscle up more reps, but not cleanly. Overall a really really good session though.
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Old 12-23-2013, 11:48 PM   #82
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Real good man, keep smashing.
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Old 12-23-2013, 11:53 PM   #83
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Originally Posted by EliteDreams View Post
Real good man, keep smashing.

Thanks! I am trying to really bust a hump; I do believe I have my first meet coming up and am very excited!
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Old 12-29-2013, 06:47 PM   #84
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Hey guys, just wanted to give anyone who was interested an update on whats going on with me. I went up to Ohio for Christmas and was unable to find a gym to train at while I was there, so I missed my bench and deadlift sessions this week. In addition, on the drive back home I manged to pick up food poisoning, so I spent the rest of the day and all last night hugging the toilet bowl. Regardless, I am going to just move on to the next week of the Cube Kingpin starting with squats on Tuesday. Hope everyone else had a good holiday!
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Old 12-31-2013, 04:12 PM   #85
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Default Cube Kingpin, Heavy Squat, 12/31/13:

Warmup:
Foam rolling for back, IT bands, quads, hips. Stretching for hips, quads, hip flexors, calves. 1x12 for behind neck press, good mornings, leg swings front and side.

1. Squat:
Bar x 15
135 x 8
185 x 5
225 x 5
275 x 3
315 x 1.

Shut things down after this. I think I am still getting over the food poisoning and have caught a cold as well. Things are not going my way right this moment. I decided to just call this one; everything felt awful, strength, speed, technique, etc. Just one of those bad days.
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Old 01-01-2014, 12:25 PM   #86
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Hope you feel better.
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Old 01-06-2014, 04:46 PM   #87
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Default Cube Heavy Squat, 1/6/14:

So, a bit of an explanation on what I am doing now. I am finally back to training after what was basically a 2 week layoff. I am going to restart a cycle of the Cube Method. Before I got sick, I was running the Cube Kingpin as laid out by Lilly in 365 Strong, however I was finding that the secondary lifts were a bit too heavy for the amount of volume they receive. As such, I am going back to my own customized version of the Cube Method. It has worked for me previously; in the words of my papa, if it ain't broke don't fix it. Now on to training!

Warmup:
Foam rolling for quads, IT bands, hips. Stretching for quads, hams, hips. 1x12 for leg swings (front and side), behind neck press, good mornings, squat to stands.

1. Squat:
Bar x 15
135 x 8
185 x 8
225 x 5
275 x 5
315 x 3
340 x 2, 2, 2, 2, 2. Belt.



2. Front Squat:
265 x 7, 7, 6, 6. Belt.

3. Single Leg Curl:
5 sets of 12

4a. Ab Wheel:
3x15
4b. Calves:
3x15

Session Grade: 80%
Notes:
Really good session, squats had good speed and felt good. Fronts went fairly well; I would have liked a few more reps, but no big deal.
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Old 01-06-2014, 08:03 PM   #88
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It has worked for me previously; in the words of my papa, if it ain't broke don't fix it. Now on to training!
Ride it until it dies.
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Old 01-08-2014, 09:28 PM   #89
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Default Cube Explosive Bench, 1/8/14:

Warmup:
Foam rolling for pecs, back. Stretching for pecs, lats, shoulders, hips. 1x12 each for behind neck press, muscle snatch, and face pulls.

1. Bench Press:
Bar x 15
95 x 8
135 x 8
155 x 5
185 x 3, 3, 3, 3, 3, 3, 3, 3.

2. Reverse Band Bench:
275 x 4, 4. Shooting for 5, but my band tension was a little off, first time using this rack for this exercise. Oh well.

3. T-Shirt Presses:
185 x 8, 8

4. Press Behind Neck:
115 x 11, 9, 9, 8

5a. Band Pushdowns:
3 x AMRAP
5b. Face Pulls:
100 reps

Session Grade: 80%
Notes:
Really good session today. All bench sets moved with speed and authority. Reverse bands kind of sucked; it was a different rack than I have used previously and the tension wasn't quite right. Everything else went quite well. Triceps were totally dead by the end of things for sure.
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Old 01-26-2014, 05:46 PM   #90
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Default Throws, 1/26/14:

Been out of training for a while, had some inflamation in my achiles tendon so have been taking it easy. I did however, go out and have some fun today. First time messing around with any kind of throwing, and the first time touching a Braemar Stone.

Braemar Stone:
some footwork practice x 10
light throws x 5
Real Throws
24'4"
24'9"
25'6"
26'11.5"
lots of 25 and under throws after that.

So, nothing real impressive, but it sure was fun!
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