Road to 600KG and Gripper Training

Squat should be close considering you worked up to it rather than warming up and hitting it.

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I ran a smolov base cycle about a month ago hit 380 for a single. I dont feel like i have lost alot of those gains but Ive got about 5 more months…25 pounds in 5 months should be easily doable. Ive got 3 weeks left on my 10 week cube cycle. Hoping to at minimum hit 375 for a single

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July 17 2017

Deadlifts (heavy)
135 x 2
185 x 2
225 x 2
275 x 2
315 x 2
385 x 2
395 x 2
405 x 6 (rep pr)
315 x 12

Chins
BW + 45 3x3
BW x 12

Shrugs from floor
265 x 10 x 3 sets

Hanging leg raises 3 x 15

July 18 2017

Bench
135 x 5
155 x 5
170 x 5
185 x 5
210 x 5 x 3

CGBP - 225 x 2 x 2

Floor Press - 200 x 4 x 2 set

Axle Military - 135 x 6 x 3 set

After I finish this ten week cycle I’m gonna start hitting it 6 days a week so I can incorporate squats and bench twice a week. This frequency and volume just hasn’t been cutting it. I’m doing something wrong lol my bench has been mid 200s for way too long

July 19 2017

Squat (30 second rest)
135 x 2
185 x 2
225 x 2
275 x 2 x 5 sets

Pause Squat (5 seconds in hole)
225 x 10 singles

Front Squat
205 x 3 x 3

Finisher - superset RDL (5 reps) and 30 lb slam ball (8 reps) till you cant - i made it 6 rounds felt like i was gonna puke since i workout in my garage. Its tough being 90+ degrees with maximal humidity

July 20 2017

Just wanted to get some pump in

Superset
CGBP 135 x 12 (3 sets)/185 x 8 (4 sets)
SB Curls 65 x 8 (7 sets)

Superset
Skulls 75 x 12 (4 sets)
Hammers 30 x 15 (4 sets)

Burnout - 100 total reps band pushdown

July 22 2017

Speed dead (30 sec rest)
135 x 2
185 x 2
225 x 2
275 x 2
320 x 2 x 6 sets

Snatch grip dead
225 x 2 x 3 sets (felt super light)

Deficit dead
275 x 2 x 3 sets

Dead stop rows
155 x 8
175 x 8
185 x 8
205 x 8 (last 3 reps I cheated a bit)

July 24 2017

Bench
135 x 6
155 x 6
185 x 3
200 x 2
225 x 2
230 x 1
235 x 1
200 x 11 (amrap)

Floor Press (singles)
135
155
185
225 x 5

Axle clean and Press
175 - 3 x 3

Chins (BW + 45)
3 x 5

July 25 2017

Squat
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3 x 2 sets
315 x 6 (amrap)

Sets w/ 315 were belted

Gotta cut it short today got called to play in a volleyball match

July 27 2017

Bench (speed)
Warmup then
6 x 2 @ 185

CGBP
3 x 5 @ 205

Pause Bench (1" off chest)
6 x 2 @ 175

Chins + military superset 3 sets

July 28 2017

Deadlifts
Warmup
135 x 3
225 x 3
275 x 3
315 x 3
365 x 11 (amrap w/ straps)

Snatch Grip Deads
3x10 @ 225

Finished up with my 9 week cycle of cube. Max out week is next week :grimacing:

July 31 2017

Finished up a ten week cube cycle this week is max out week.

Bench
135 x 3
155 x 3
185 x 1
225 x 1
245 x 1
265 x 1

I’ll take a 20 pound gain over my starting training max!!

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August 1 2017

Max Squat
135 x 3
185 x 3
225 x 2
275 x 1
315 x 1
335 x 1
385 x 1

225 x 18/11/8/8

That might have been the slowest squat rep I’ve ever done super grinder but I’ll take it. Gonna switch it up and incorporate Bench and squat twice a week in my next run

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Just a side note, ( im maxing deadlifts tonight) but since I made some gains on this first week of cube cycle I want to continue to run the same type programming since it is working. Stick to what works right. So heres kinda the layout

Heavy Deadlift
Rep Bench
Dynamic Squat
Bodybuild Day

Dynamic Dead
Heavy Bench
Rep Squat
Bodybuild

Rep Deadlift
Dynamic Bench
Heavy Squat
Bodybuild

Repeat 3 week cyce three times increasing percentage by 5% each cycle with max week being the tenth week.

Ive tried to sit down and think about weaknesses and whatever i have been doing for deadlifts has been working but I want to start incorporating sumo after my conventional work sets :slight_smile:
Conventional - work to top set then do two singles sumo at 80% of my conventional top set
accessory work (SGDL, Pause Deadlift (midshin) and high bar squats)

Bench - still wanna use floor presses and close grip bench as accessory work. On all bench days now I want to start using pauses for all reps

Squats Im still planning to use squats as the main lift but gonna start to spread my footing a little bit each cycle to get wider. Accessories I wanna start using pause or bottoms up squats and high rep high bar squats. My quads seem to be a limiting factor as on most heavy lifts I dont feel myself activating my quads ( my sticking point is a few inches out of the hole )

Bodybuilding day will be done as prescribed in the 365 strong book by Brandon Lilly

With this programming i can hit squats on deadlift and squat day and bench on bench and body days. The plan is to go two days on one day off until the cycle is complete.

Aug 3 2017

Max Deadlift

135 x 1
185 x 1
225 x 1
275 x 1
315 x 1
405 x 1
455 x 1 (all time best PR)
485 x miss

455 is the most I’ve ever pulled and it was extremely tough the last time I hit it. Today I hit it with awesome speed it flew up. 485 I got past my knees but could not for the life of me lock it out . … psyched myself out

I prob shot too far but the speed on 455 made me feel confident oh well I’ll hit it in ten weeks

Aug 7 2017

Going to hit a light deload this week before starting my next ten week cycle. Laid tile down in our bathroom after gutting it this weekend. my knees are beat to hell

Aug 8 2017

Superset - 135 x 8, 165 x 8, 185 x 8, 225 x 5
Bench
Axle Row

Reverse Grip Bench - 155 x 8 x 3 sets

Chins - BW x 10 x 3 sets

Some curls and EZ french press

Aug 14 2017

Felt like shit today had a rough past two weeks trying to work full time and remodel our house

Deadlift
135 x 2
225 x 2
275 x 2
315 x 2
375 x 2 x 3 sets

Sumo deadlift
315 x 2 singles

High bar squat
3 x 5 @ 225

August 22 2017

Well I think this can get back to normal now been so damn busy

Bench
135 x 3
155 x 3
175 x 3
185 x 3
225 x 3

CGBP
185 x 11/7

Superset
Power Clean and rows
135 x 3
155 x 3
185 x 3 x 2 sets

Aug 23 2017

Squat
135 x 3
185 x 3
225 x 3
275 x 3
315 x 6 (belted)

Front Squat
225 x 13 seconds (paused)
185 x 8 reps

Superset 4 rounds back to back
Box jump x 5
30 pound slam ball x 10