Good job on that pr 
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Appreciate it!
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March 18 2018
Bench (all paused)
135 x 3
155 x 3
165 x 3
185 x 3
215 x 3 x 2 sets
Pin Press (2” or so above chest, 20 sec rest)
185 x 8 singles
Close Grip Bench
165 x 6
175 x 6
180 x 6
A bunch of skulls and laterals and some curls
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Training for next 3 week block:
-hit heavy squat PR on my planned squat rep day, next heavy squat day (this weekend ill hit my rep work)
-Deadlift - this weekend ill be hitting my mock opener and second attempt, then rack pulls at knee level with 3rd attempt for 2-3 reps
- bench will just be following cube
Weekend of April 10 - squat - 385 - 390 in sleeves, bench - 260-265
Weekend of April 17 - 500 deadlift attempt
March 20 2018
Cut out of work early
Deadlifts (mini bands)
135 x 2
185 x 2
225 x 1
275 x 6 singles
Snatch Grip Deadlifts
2 x 10 @ 225 (focus on controlled slow reps)
Chins
3 x 5 @ BW +15 (slow tempo)
Glute bridges and face pulls for a bunch of reps
Bench (really wide grip, all paused)
3 x 12 @ 145
March 23 2018
Bench (touch and go)
135 x 5
145 x 5
165 x 5
185 x 2
205 x 1
225 x 1
240 x 1
255 x 1
Back down sets
210 x 5
210 x 3 (short pause)
210 x 2 (3 count pause)
Axle Overhead Press
*dont know bar weight assuming 30
120 x 8
130 x 6
140 x 5
Laterals and band pushdowns
March 24 2018
Warmup - kB swings, foam roller
Deadlift
225 x 1
275 x 1
315 x 1
365 x 1
435 x 1
475 x 1
Rack Pull just below knees
500 x fail
500 x fail
Snatch Grip block pulls
225 x 12 x 2
275 x 8
Paused Deadlidt from blocks (3”, 5 second pause)
300 x 2
300 x 2
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Awesome pull man! 500 on the way.
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Thanks! I really want it before this summer haha. I’m running a ten week peaking program for deadlift right now. Depending on how I feel I want 500 by mid April. Felt pretty weak today, as our 4 month old has only let us sleep about 3-4 hours a night the past week. CNS feels fried.
March 25 2018
Squats
135 x 2
185 x 2
225 x 2
265 x 2
265 x 2
Bench
135 x 2
145 x 2
155 x 2
165 x 2
185 x 2 (wide)
185 x 2 (wide)
185 x 2 (med)
185 x 2 (med)
185 x 2 (close)
Close Grip Bench
165 x 6
175 x 6
180 x 6
Felt like shit yesterday. Our baby has been sleeping horribly and combined with a few heavy weeks training back to back its starting to wear on my CNS and body. My lower back is so damn sore its crazy. Was supposed to hit 5 sets on squat but I literally just couldnt finish. My form was jacked up and the bar was moving so slow.
One more weekend of relative heavy lifting then a planned deload then hit new training maxes. On a somewhat positive note, our kid has been getting 10-11 hours of sleep per night the past couple nights so hopefully that will continue.
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March 28 2018
AM Lift Session
Bunch of face pulls/band shoulder dislocates
Bench (paused)
135 x 2
155 x 2
165 x 2
175 x 2
185 x 2
205 x 1
225 x 1
245 x 1
260 x 1 (touch and go)
Back off Sets (touch and go)
225 x 3
225 x 3
185 x 10
KB Rows (32 KG)
3 x 10
Face Pulls
20/20/20
Still feeling pretty rundown, tired, and with not a whole lot of motivation to lift. Been pushing all three of my lifts pretty hard with higher intensities the past few weeks. Was planning on taking a crack at a max attempt on squats and bench next weekend but I dont think thats smart. Need to switch things up to keep it interesting as well.
Key Takeaways from this cycle:
-Pushed a little too hard in the final 3 weeks
-Should only push 90%+ for maybe 2 weeks at a time otherwise I will get run down
-I need more volume on squat and bench, and possible a light day added for deadlifts with that day being the other stance or a variation.
-Spend time building/not testing.
With those in mind, I dont think I am going to run another cube cycle for all lifts. After this weekend (last week of the final 3 weeks of cube cycle) I want to run 5/3/1 BBB 6 week challenge. It will give me an opportunity to back off the heavy weights and get some volume in. I will also be adding in an extra squat and bench day but only using 60-70% for a bunch of singles and doubles as an opportunity to tweak and practice my form.
Week 1 - 3 x 5 work set/ BBB - 5 x 10 @ 50%
Week 2 - 3 x 3 work set/ BBB - 5 x 10 @ 50%
Week 3 - 5/3/1 work set/ BBB - 5 x 10 @ 60%
Week 4 - 3 x 5 work set/ BBB - 5 x 10 @ 60% (bump training maxes - 10/5/10)
Week 5 - 3 x 3 work set/ BBB - 5 x 10 @ 70%
Week 6 - 5/3/1 work set/ BBB - 5 x 10 @ 70%
I will give myself the opportunity to run jokers on the singles day if and only if Im feeling amazing. Other days will be pushing rep PR’s. Need a good healthy dose of volume on the main lifts to get the spark back (or so i believe). Also need to do lots of rowing and face pulls. I have been slacking on my horizontal pulling game.
Edit* - Training Maxes
Squat - 380 (5 lb increase from last cube cycle)
Bench - 255 (no change)
Deadlift - 470 (10 pound increase from last cycle)
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March 18 2018
Walked around for 2 hours holding my boy in a chest harness before deadlifts lol. Back was super tired before beginning
Deadlifts
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
435 x 1
Surprise - 315 x 12 (sumo)
2 Likes
Solid lifting mate, especially with the pre exhaustion of your children, they can certainly suck the energy out of ya
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Thanks! He’s a handful sometimes lol
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What is your height and weight? Just stay healthy and the strength will come.
The just staying healthy is a bitch though lol
Having a young child is a game changer. Really have to get creative to progress. Then have another child, and it’s even more difficult. BUT, if you want it, you’ll get it.
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I’m 5’8” on a good day weighing upper 180s in the morning. I’d ultimately like to stay below 200. The whole sleep situation with our little guy has become a lot better though. I realized why I was feeling so weak yesterday on squats though. We walked just over 3 miles while holding him for 2 hours lol. I think in the future we want one more but right now that’s at least 2 years out lol. But yea your definitely right, training has been kinda on a whim based on how I feel
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April 2 2018
AM Workout
Superset (for time sake)
Barbell Rows w/ Standing OHP (all sets of 5)
135/bar
145/65
150/75
165/95
185/135
185/135
Baby woke up lol had to cut it short
Vid from April fools day:
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