The Cube, King Style

My name is Aaron King,
They call me Beefcake. This is my version of the cube
Maxes at the start
495-squat
385-bench
520-deadlift(just switched to conventional so it dropped from my high sumo numbers)
training maxes (90%)
445
345
470

1/20
Squat-Speed day

8 sets of 3@ 60% (275)

Powerclean
use 5/3/1
5-160
3-180
1-210

Pause Squats
3x2 @355 (80%)

Front Squats
2x5 @245

Hyper Reverse
3x12-90 pounds

Nightmares(thats what i called them, they are good mornings)
3x10 @ 135

Box Jumps

abs

1/21
Bench-Heavy
1x6, 4x5,all paused @ 295

Floor Press
1x8 @225, 2x8 @235, exaggerated pauses

Lat pull downs
4x12

Dumbbell Shoulder Press
3x12

Triceps
Bench 21s, 3 sets, @ 140, 155,135

Hammer curls
3x10

MB throws

1/23
deadlifts rep
no belt
330x3x12
340x1x10
350x1x8

(back hurt so bad after that and i left so winded)

snatch grip deadlift
3x8 265 (try to do as many times without straps as i can)

olympic squat
3x8 265

Banded Glute ham raises
3x15 as fast as possible

pullups
4x12

2x20 dumbbell shrugs

Sprints
6 sprints, 30 secs, rest 1 minute

1/24
Accessory Day

Overhead press (5/3/1)
135x5
155x5
175x2x5

dumbbell chest press (neutral grip, close and tight to the body, sunk into the chest paused)
4x15 @ 55

Close grip cable rows
4x12

skull crushers
4x8

Strict dumbbell curls into shoulder press
3x12

Dips
4x25

lateral raises
2x10

MB throws

Squat-heavy
380x3x5
390x2
410x2

Nightmares (goodmornings)
3x10

Powercleans superset with barbell lunges
powercleans-5x5 at 105, barbell lunges-5x8 @135

hyper reverse

Abs

30" box jumps 4x15

forearm work

side note*

i weight 190 pounds
I am a viking
I always warm up to my weights
after every workout session i walk on the treadmill or something at an excelled pace 1 mile/15 minutes to cool down
I powerlift but am thinking about doing a under 200 pound strongman comp
I like coffee and death metal

Rep Bench
1/27

245x3x12
255x10
265x8

Incline Press
3x8@185 (close grip, exaggerated pauses)

Lat Pulldown/superset with reverse flies
3x12

Shoulder Press
3x8

overhead tricep extensions

Hammercurls/superset with reverse grip curls

MB throws

Speed Deadlifts
287 (60%) 8x3

2x8 4" deficit pull
2x8 6"deficit pull

3x8 Olmypic high bar squat @ 265

Pull ups 5x8 alternating grips

Banded hyper reverse
3x12 as fast as you can

Barbell shurgs

4x15 with squeeze pauses in there

abs

sprints

Accessory Day

Overhead presses
155x3
175x3
200x2x3

Dumbbell chest press
4x12 (close grip, neutral, paused and sunk into chest)

4x12 single arm dumbbell rows

Viking Press
3x8

3x8 hammercurls

2x50 dips

MB throws

2/1
I lattered up to 155 hang snatches, then lattered back down, doing sets of 5 into overhead skwats.
Why? my roommate wanted to

2/2
Squat rep day
We had a party at our house last night and i was not expected to workout but one thing lead to another and i did probably the worse workout of my life

315 (70%) 3x12
330x10
340x8

Powercleans
155x5x5

I started doing nightmares but my back hurt so bad (just like deadlift rep day) that i couldnt stand so i stopped and decided to walk on the treadmill for 20 minutes. Towards the end, my back loosened up a litttle so i tried the workout again.

Barbell lunges
135x3x8

40" box jumps
4x5

And because i was a pussy and didnt do my front skwats, nightmares, or pause skwats,

135 for 50 for time, no breaks -2:05

And now i watch the broncos kick the fuck out of the hawks with ice on my broken back and brew in hand

Speed bench day
205 (60%)x8x3

Incline Press
135X15 paused
185x12
225x8
225x5 (hit the cage, i was pissed)
185x8
185x8

Superset-t-bar rows/ bent over rows
3x10

Standing military behind the neck press
3x8

superset tricep extensions and hammer curls-rope cables
4x15

No mb throws today

I felt like shit because i think im getting sick. So a little lighter than i normally go today

Heavy Deadlifts
400x3x5
445x2
465x2

Rack Pulls /superset with hanging leg raises( pull these up, pause at the top, then very slowly set these down, putting the weight in my hamstrings)
455x3x3
475x1
500x1

Olympic squats
275x5
295x5
315x5
335x5

lat pull down
3x8

Hyper Reverse
3x12

Dummbbell shrugs
2x20

sprints

Accessory Day
overheads
155x5
185x3
2102x3

Fat grip Overhead pushpress
155x3x8
200x3x1

^^superset with hangcleans
155x5
175x5
195x5
210x3
220x3

Close grip dumbbell chest press
4x12

upright rows
3x12

preacher curls
4x12

tricep band pushdown
100 each arm

dips

sprints

Speed Squats

295x6x2

Pause Squats
3x2 365

Front Squats
3x8

Hyper Reverse
3x12

Nightmares
3x12

Lunges
3x8

Box Jumps

Abs

Heavy Bench Press
315x3
335x1
365x1 Paused (video)
385 touch and go
3153x2
3303x2

pull ups
4x12

Overhead SHoulder Press
3x8

Hammer Curls

Tricep

Shrugs

Dips

MB throw

This is my 365 paused

Rep Dead Day

355x12
375x10
410x8
420x8

Snatch Grip Deadlifts
265x3x8

Olympic skwat
245x3x8

Ab rollouts

Seated Rows
2x20

Sprints

Accessory Day:

Overheads
worked up to a 221 single
Fat bar at 165, 3x8

315 2-board press
3x5

Superset Tbasr rows and low tbar rows
3x20

Bicep

Tric

Lilly Shrugs

SUperset bi and tri

MB throws

Squat heavy day
415x3x2
430x2
455x2

powercleans-155
5x5
Supersetted with pullups
5x8

Front skwats
3x8

Lumberjack skwats
3x8

Box jumps with weight
4x8

abs

Ok a little screwy on my Rep bench day, but follow me

275x1
275x2
275x3
275x4
275x5
275x6
275x7
275x8
275x9
275x10
In about a little less than 20

Seated Cable rows
go up 20 pounds 15,10,8,6,4,2-no rest
then drop 2,4,6,8,10,15 little to no rest

Chest flyes (light)
3x10

Dumbbell overhead press superset with dumbbell viking press
3x5, 3x5

weighted dips

tricep/bicep

mb throws

Deadlift speed

330 6x2

5" deficit deadlift
355x8
375x2x8

Pause Skwats
310 10 sec
330 8 seconds
355 6 seconds
375 4 seconds
400X2 2 seconds

lilly shrugs
2x15

Banded glute ham raises

Lumberjack Swats

Accessory Day
Overheads
worked up to 1952x3 strict overhead
Drop 10% and did fat bar
2x5

Fat barhang cleans
3x3

2 board bench
325x3x5

weighted Pull ups
3x6

Bicurls into shoulder press
3x8

Skull crushers
3x15

forarm work

mb throws