Josh Cleveland Training Log: USPA Deep South Classic, June 29th

[Jcleve68]

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

Cube: Week 1 - Day 1 (Deadlifts - Reps) - YouTube

Cube: Week 1 - Day 1 (Deadlifts - Reps) - YouTube

Cube: Week 1: Squats-Explosion - YouTube

Cube: Week 1: Squats-Explosion - YouTube

[Jcleve68]

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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[Jcleve68]

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