Todays Session
Squat - 300x5 350x3 390x2 405x1 415x1
Hack Squat - 3pps x5x15 4pps x12
Leg Press - 3pps x2 x20
Leg Ext - 100 Total Reps
Prowler Push - 6plts x 25yds x4 trips
BB Overhead walk - 135 x25yds x4 trips
Solid day…
Bench - 225x5 245x3 275x2 295,300,315x1 225x10,8,7
SS
Chins 10,+25x7,7 +45x5,5
Face Pull - 3x15
1 arm Tbar Row - 25x20, added monster mini x20 monster mini +50 x10
DB floor press - 70x15 90x15 100x8
DB incline - 75x3x20
SS
CS DB Row - 75x3x20
Tri set of the following for for three sets
Spoon Press x20 Tate Press x10 CS DB rev fly x15 all with 40lbs
Band pushdowns - 100 TR
Cable flys - 2x20
Bicep stuff
Pause Squat 3 count - 225, 315, 325, 335 340 x2
Deadlift - 375x5 415x3 465, 495x1
Nautilus plate loaded row - 2pps x20 3pps x20 4pps x15 5pps x10
Meadows Row 45x20 90x10 135x10
My squat form is a ton better with pause squats than regular squats. I now realize how much I rely on chalk when it comes to pulling. I lost my chunk O chalk so I used straps, or I tried to use straps for the 495 , and I missed it with straps , I’ve never used straps for dead lifts abd they ****ed with mE. So I went to mixed grip sand straps and hit it but man that bar came close to coming out of my hand. I hate the bars at my gym for pulling no whip and super thick, deload here I come.
After the deload this week, I will hit up a 10 week cube meet cycle. May 17 with my buddy Hara
It looks like you’re hitting a ton of work again. I hear ya when it comes to gym bars and chalk. Of course I train at a “no chalk” gym. I’ve tried to used straps, but I can never make them work for me. So I just go old school.
One good thing is when you go to the meet your grip and dead should be stronger than at your gym because the bar will be easier to grab and use. In my garage I only have stiff and thick bars. I can’t afford a dead bar right now.
Crippler - I hear ya Dude. Man straps on deads totally felt foreign. Never again
GV - Truth is in the pudding. Pulling with these stiff bars made pulling at my last meet feel so much better.
Deload over
So the cube peaking program will start most likely on Monday.
I will stick to every 4th day as my extra upper back oly / OHP / shoulder day.
I may also add some calve work, which I never realized I had lol.
Today went like so …
Snatch grip high pull - 135x2x5 230x3 260x3 290x3 230x2x5
Hang Clean - 135x5 190x3 215x3
Tri set of the following :
DB spoon press - 65,75,85x15
Chest supported DB rev fly - 30,40x20 50x15
DB lateral raise - 30,40x20 50x15
Band Pushdown - 40,30,30
Curls
Those snatch grip high pulls will build explosive power and you’re moving nice weight with them too.
I think so to GV and I seem to struggle from the knee so I do think it will be helpful
Meet prep Cube week 1 day 1
Heavy pulls
DL - 415x5x2
DL of 4" blocks - 445x2x3
DL 2" deficit - 405x3x3
SGDL - 225x2x10
Pendlay Row - 135x15 225x10 235x10 240x10
Tri set of the following:
CS DB Row - 70x3x15
CS DB Rev fly - 30x3x20
Meadows 6 way - 12x3x10
Trap bar walk - 315x3x40 yds 405x2x20 yds
Hope you like the Cube program Matty. I didn’t particularly like it when I ran it but then again Brandon had several us who “won” a contest where he picked the winners running the same program.
There were a couple of girls in their early 20’s, a nationally ranked powerlifter at I think 308 and myself at 46 at the time and competing in push/pull only and he had us all on basically the same training template. I’m guessing if the program had been more specialized I would have had more success with it.
Nice pulling Matty, very solid.
[quote]DBasler wrote:
Hope you like the Cube program Matty. I didn’t particularly like it when I ran it but then again Brandon had several us who “won” a contest where he picked the winners running the same program.
There were a couple of girls in their early 20’s, a nationally ranked powerlifter at I think 308 and myself at 46 at the time and competing in push/pull only and he had us all on basically the same training template. I’m guessing if the program had been more specialized I would have had more success with it. [/quote]
This is my second go round with the cube for meet prep purposes. I like the cube because of the variety, and the revolving days. It really is Westside Style for Raw lifters.
[quote]jjackkrash wrote:
Nice pulling Matty, very solid. [/quote]
Thanks Brother, Im feeling it in the hammies and upper back today which makes me happy
Meet prep cube week 1 day 2 bench reps
Bench - 225x5 275x3 300,315x1
230x10,10,8
CGBP - 225x2x10
Spotto press - 205x2x10
Bench SS with weighted chins 25x5
Face pulls - stack x 30,20,20
DB floor press - 70x15 100x10
Supinated Chins - 13,11,9
Lat Pulldown - 170x3x12
Band Rows - (grey long). 3x12
Tris
HLR x30
Big numbers are around the corner for your next meet.
[quote]gorillavanilla wrote:
Big numbers are around the corner for your next meet.[/quote]
I Hope so!
Meet prep Week 1 day 3 Explosive Squat
Squat - 315x8x3
Oly (ish) squat - 305x2x5
Leg Press - 3pps x5x20
Leg Ext - 5x20
OH Walk - 135x60yds 185x2x40yds
Cube extra day
OH press - 140, 160x5 180x8 140x3x10
SGHP - 135,180,210,240,275x5
Hang Clean - 135,155,180,200x5
Tri set of the following
DB Shrug - 100x20 130x2x15
DB laterals - 35,40x20 25x40
DB CS rev fly - 35,40 x20
Kayak Row - 4x10
Tons of tri stuff
Chest flush and pump movements
Cube week 2 day 1 explosive deads
DL +minis 315x3x8
4" block pull +minis 365x2x5
2" deficit pulls +minis 315x2x5
HS ISO lateral row - 3ppsx2x20
Pendlay Row 225x10 250x10 275x5
Tri set of the following
McGill pull-up 2,2,2
HLR - 10,10,10
6way - 10x10 15x2x10