First Cube Method squat workout this morning and my first squat session in a few weeks. I’m trying to start my sessions with a structured warm up which is working well although it is adding a little more time to the workout than I’d like. Over the coming weeks I’m sure I’ll start saving some time.
Today was an explosive squat workout, although looking at the video – I’m not very explosive!!
I had been a little apprehensive about the front squat weights that are planned (it’s based on a % of my back squat) but today has made me think they are maybe a bit more realistic that I first thought. 128kg is a 28kg PB and although it felt hard, there’s definitely more in the tank. I only did 3 of the 5 planned on the second set as my hamstring was feeling a little tight.
My paused squats look a bit rubbish, way too high. Something to work on for next time.
5 x 55kg, 5 x 73kg, 3 x 91.5kg
8 sets of 3 x 109.5kg, 60 seconds rest between sets
5 x 128kg, 3 x 128kg
8 x 109.5kg, 8 x 109.5kg
2 x 30seconds
4 sets 8 reps
3 x AMRAP
I may have only used it for one workout, but I know already that my Slingshot is a great investment. Even getting stung for import duty cannot dampen my enthusiasm
As well as a Slingshot, I also got a pair of Gangsta wraps which are so incredibly stiff and long (ooerr) so long they make my little wrists look odd! Also included was a hip circle which I’ll be using to get my glutes firing and the elbow supports, although I bought a size too small so I’ve no idea what I’ll use them for :/
Bench Press @ 70%
69.5kg x 8, 69.5kg x 8
Close Grip Bench @ 75%
74.5kg 6, 74.5kg x 6
Board Press (off 5kg plate) @
65% 64.5kg x 10, 64.5kg x 10
Bench Press + Slingshot @ 77%
76.5kg x 8
Bench Press + Slingshot @ 84%
83kg x 8
Lat Pulldown 15 x 4
Side/Front Raise 10 x 3
Pull-ups AMRAP x 3
Today was probably the most nerve-racking workout I’ve had, all of my main deadlift reps were at exactly the weight I’ve pulled my glute at…
But I’m please to say that I survived, lots of glute warm ups and glute stretching between sets! It’s the first deadlift session I’ve finished for what feels like months and strength is definitely down, even my hands don’t feel as hardy. I’m sure a few weeks in I’ll be back on track though and if I can stay injury free in 2014, I think it could be a good one for gains
Deadlift 5 x 2 @ 80% 152kg
4″ Block pull 3 x 1 @ 85% 161.5kg
2″ Deficit Deadlift 2 x 5 @ 75% 142.5kg
Lat Pulldown 4 x 15
DB Shrugs 3 x 10 – 50kg
DB Farmer Walk 3 x 30secs
Chin ups 2 x AMRAP
Once my sore bits feel better I’m all planned and ready to move to something new, the plan was to do The Cube Method although I had a few questions and concerns about some of the programme.
Well apparently there is a newer version called 365 Strong and guess what – all the bits that seemed problematic have disappeared!
Rather than try to list it all here, I’ve setup a Google spreadsheet with all my numbers on which can be found via this link
Now hurry up and heal body!
Since my last update I have:
- Rumble rolled a LOT.
- Got through copious amounts of deep heat.
- Learnt some new stretches.
- Decided to start The Cube Method
I have also had fairly average shoulder and back workouts where I’ve not felt at my strongest. Oh, and upped my daily caloric intake by a good chunk (I’d stalled before getting ill and then lost 3.5kg whilst feeling rubbish).
Excited about starting The Cube, the lack of heavy lifting still seems a bit odd but I’m pretty sure Brandon knows what he is talking about. I have a few issues to work around, notably the lack of rack to top mount bands from and nowhere to do barbell floor presses from (I’m going to switch out the explosive presses to Spoto press and heavy presses to board press).
I had planned to do a mock meet or something similar to get some proper 1 rep maxes before the end of the year, but I’m not sure if I’ll do that now. Hopefully with more glute stretching/rolling/strengthening I can stop pulling this muscle and dive into the new programme for some gains – I have big plans for next year