Building High-Performance Muscle™
Training Logs
 
The Power of the Cube
 

Diluted56
Level

Join date: Aug 2009
Location:
Posts: 1607

Week 7

Friday: Squats Speed

Squat:
bar x 5 reps
60kg x 5 reps
100kg x 3 reps
120kg x 3 reps
130kg (75%) x 8 sets x 2 reps
140kg (80%) x 2 reps

Olympic squat:
Feet slight in from shoulder width apart
100kg x 5 sets x 5 reps

Front squats:
60kg x 4 sets x 15 reps

Good mornings:
Used a straight bar and kept it super light, focused on a slow decent and powerful contraction
30kg x 3 sets x 12 reps changing feet position each set

Dumbbell straight leg deadlift:
20kg x 3 sets x 15 reps

Solid session. Volume of hate today! Got it done!

  Report
 

Diluted56
Level

Join date: Aug 2009
Location:
Posts: 1607

Week 7

Saturday: Accessory

Military press:
40kg x 4 sets x 12 reps

Klokov press:
30kg x 3 sets x 12 reps

Trx row:
BW x 3 sets x 15 reps

Dumbbell row:
40kg x 3 sets x 10 reps each side

Fat bar Ez biceps curl:
25kg x 3 sets x 12 reps

Toes to bar leg raises:
3 sets x 8 reps

  Report
 

Diluted56
Level

Join date: Aug 2009
Location:
Posts: 1607

Week 8

Sunday: Deadlifts speed

Deadlifts:
70kg x 5 reps
120kg x 3 reps
160kg x 3 reps
180kg x 1 rep
belt on
190kg x 8 singles x up to a minute rest between each single

Snatch grip deadlift off 4" blocks:
Belt and wrist straps
170kg x 2 sets x 8 reps

Pause deadlifts:
pull bar 3 inches off the ground and pause for 3sec then continue the lift
70kg x 3 sets x reps

Barbell shrugs:
Wrist straps on
100kg x 2 sets x 20 reps

Lat pulldowns:
50kg x 4 sets x 15 reps

Plank:
3 sets x 30 seconds with a 10sec break between each set

  Report
 

Diluted56
Level

Join date: Aug 2009
Location:
Posts: 1607

Week 8

Wednesday: Bench reps

Bench:
bar x 20 reps
60kg x 2 sets x 5 reps
80kg x 5 reps
100kg x 5 reps
wrist wraps on
120kg x 1 rep
130kg x 5 singles

Military press:
40kg x 4 sets x 12 reps

Neutral grip lat pulldown:
50kg x 3 sets x 20 reps

Neutral grip handle triceps pressdown:
36kg x 4 sets x 25 reps

  Report
 

Diluted56
Level

Join date: Aug 2009
Location:
Posts: 1607

Week 8

Thursday: Recovery

Foam roll
Stretch

Prowler rope pull:
60kg x 20m x 4 sets

Superset: 3 sets of
Purple band chest fly: 20 reps
Purple band pull apart: 20 reps
Purple band triceps extensions: 20 reps
Purple band face pull: 20 reps

Hanging bent knee raises:
3 sets x 15 reps

  Report
 

Diluted56
Level

Join date: Aug 2009
Location:
Posts: 1607

Week 8

Friday: Squat Max

Felt like ass today. Poor sleep and sick as a dog but hit a PR so can't complain too much!

Squat:
bar x 5 reps
60kg x 5 reps
100kg x 5 reps
120kg x 3 reps
140kg x 1 rep
belt on
155kg x 1 rep
165kg x 1 rep
172kg x 1 rep ---> PR! 7kg PR! Had more in me but felt like shit and the conditions didn't feel right, maybe should have tried heavier but didn't. Shut it down there.
The bar felt amazing on my back! Had it on the perfect sweet spot!

Pause OLY squat:
100kg x 3 sets x 5 reps x 2sec pause at the bottom

Good mornings:
40kg x 3 sets x 10 reps

Hanging toe to bar leg raises:
BW x 3 sets x 5 reps

  Report
 

Diluted56
Level

Join date: Aug 2009
Location:
Posts: 1607

Week 9

Monday: Deadlifts Max

Felt tired and week today and just missed a PR on the deadlift.

Deadlift:
70kg x 5 reps
120kg x 3 reps
160kg x 3 reps
190kg x 1 rep
belt on
210kg x 1 rep
230kg x Miss

Should have done more working sets and honed my technique in as everything felt off. The 210kg was quick but thought it was 200kg, misloaded by 10kg but otherwise it felt quick and smooth.

Sumo deadlift:
180kg x 8 singles x 30sec break
Sumo deadlifts felt easy as hell! Felt way better than the conventional pulling, quick and strong.

Barbell shrugs:
Straps
140kg x 3 sets x 15 reps

Lunges:
12.5kg x 3 sets x 15 reps

Up and down plank:
50 reps (20/20/10)


  Report
 

Diluted56
Level

Join date: Aug 2009
Location:
Posts: 1607

Week 9

Tuesday: Recovery

Foam rolling
Stretching

Power cleans:
Tons of singles and triples worked up to 60kg x 6 singles

Superset
GHR sit ups: 3 sets x 15 reps
GHR bodyweight reverse hyper: 3 sets x 15 reps

Prowler push:
40kg x 50m x 3 sets

  Report
 

Diluted56
Level

Join date: Aug 2009
Location:
Posts: 1607

Week 9

Wednesday: Bench speed

Floor press:
bar x bunch reps
60kg x 2 sets x 5 reps
80kg x 5 reps
100kg x 5 reps
wrist wraps on
115kg x 5 sets x 5 reps

Incline dumbbell press:
25kg x 3 sets x 15 reps

Triceps rope pressdown:
32kg x 6 sets x 15 reps

Standing dumbbell overhead press:
12.5kg x 4 sets x 10 reps

Dumbbell fly:
10kg x 3 sets x 15 reps

  Report
 

Diluted56
Level

Join date: Aug 2009
Location:
Posts: 1607

Week 9 Final Cube Day

Friday: Squats reps

Squats:
60kg x 5 reps
100kg x 5 reps
120kg x 3 reps
130kg (75%) x 6 sets x 3 reps

Squats:
85kg (50%) x 3 sets x 10 reps
Nice and slow, controlled and some with a pause at the bottom

Lunges:
10kg x 3 sets x 15 reps

Squat with knee wraps:
Light knee wraps on
75kg x 25 reps, 15 reps (40 reps in total)
Paused for about a minute between the two sets

Abs:
3 x 30sec plank

  Report
 

Diluted56
Level

Join date: Aug 2009
Location:
Posts: 1607

Week 9

Saturday: Assistance

Log press:
40kg x 2 sets x 5 reps
50kg x 5 reps
60kg x 5 reps
belt on
70kg x 5 reps

Close grip bench press:
60kg x 8 reps
80kg x 8 reps
100kg x 8 reps

Dumbbell row:
40kg x 3 sets x 10 reps each side

Superset
Lat pulldown: 50kg x 3 sets x 10 reps
Neutral cable row: 40kg x 3 sets x 10 reps

Face pulls:
22.5kg, 37kg, 32kg x 15 reps

Abs

  Report
 

Ravenous_
Level

Join date: Apr 2010
Location:
Posts: 330

Been reading since the beginning of this log, and I've really enjoyed it. What were your final results on the Cube?

  Report