Off day today.
I'm sore and tired in all kinds of places, so it will be good to take a day and do pre-hab stuff.
Really enjoying the volume. Don't mind being tired, either.
Stress is ratcheting up at work -- trying to manage it swiftly. Hope yours is smooth going into the holidays and year's end.
Nothing I'd change so far as the Cube method goes. Very pleased with the way it works, the lay-out, and the programming. I think the results will follow.
Hope everyone has a good day.
Tuesday, December 11, 2012
Monday, December 10, 2012
training 12.10.2012
Cube week 5, day 1 -- Deads for speed
B-Ala/creatine mix, dynamic work, no support.
Deadlift, 8x1 @70% (straight weight): 240kg, popped up easily though not fast
Pull off 2" blocks, 1x20 straight weight, snatch grip: 155kg, too easy -- whipped up like I was yanking
Squat, straight bar, close stance, deep, 5x6: 200kg; love these
Barbell shrug with bodyweight on the bar (incl bar), 3x15, tight squeeze to pause at the top
Back raise, 1x60 -- no added weight this time, as I was cramping pretty well by now
Lat pulldown, 4x15
Done. Sweat like a pig.
Feeling pretty good, though maybe a little run down. Brandon wants me to back off the weight on the accessory work a little, but I'm not sure how. Always competing with myself, which is in no way something begging congratulations. It has gotten in the way of excellence more than once.
Shoulder is feeling better. Painted a complex ceiling yesterday for a couple of hours, so I'm a bit surprised that hours of looking up didn't bother me today. Didn't.
Crested 400 posts a couple of days ago -- years of effort. My current log book goes back to 2009... and counting. Thanks for being a part.
B-Ala/creatine mix, dynamic work, no support.
Deadlift, 8x1 @70% (straight weight): 240kg, popped up easily though not fast
Pull off 2" blocks, 1x20 straight weight, snatch grip: 155kg, too easy -- whipped up like I was yanking
Squat, straight bar, close stance, deep, 5x6: 200kg; love these
Barbell shrug with bodyweight on the bar (incl bar), 3x15, tight squeeze to pause at the top
Back raise, 1x60 -- no added weight this time, as I was cramping pretty well by now
Lat pulldown, 4x15
Done. Sweat like a pig.
Feeling pretty good, though maybe a little run down. Brandon wants me to back off the weight on the accessory work a little, but I'm not sure how. Always competing with myself, which is in no way something begging congratulations. It has gotten in the way of excellence more than once.
Shoulder is feeling better. Painted a complex ceiling yesterday for a couple of hours, so I'm a bit surprised that hours of looking up didn't bother me today. Didn't.
Crested 400 posts a couple of days ago -- years of effort. My current log book goes back to 2009... and counting. Thanks for being a part.
Sunday, December 9, 2012
training 12.9.2012
Cube week 4, day 4 -- accessory day
B-Ala/creatine mix and a Spike. Dynamic work before warm-ups, particularly for shoulders.
Military press, 4x20
V-Bar shoulder press, 3x12 with a whole lot of weight
Posterior fly, 4x20 with some big DBs
Planks with scap retraction
Seems like there was something else, but I didn't write it down apparently.
Bodyweight is up. Hit Costco hard today and will do more cooking tomorrow. Another big week at work, and some big weights in the rumpus room too.
The boy is coming along nicely -- doing some quality work. He's asking for a max day, so maybe the end of the week. We'll see. Wouldn't hurt to work up once, and he'd then know where he was. Might help me know what to work him on, too, though at this point he needs everything.
Anyway, have a good week, folks.
B-Ala/creatine mix and a Spike. Dynamic work before warm-ups, particularly for shoulders.
Military press, 4x20
V-Bar shoulder press, 3x12 with a whole lot of weight
Posterior fly, 4x20 with some big DBs
Planks with scap retraction
Seems like there was something else, but I didn't write it down apparently.
Bodyweight is up. Hit Costco hard today and will do more cooking tomorrow. Another big week at work, and some big weights in the rumpus room too.
The boy is coming along nicely -- doing some quality work. He's asking for a max day, so maybe the end of the week. We'll see. Wouldn't hurt to work up once, and he'd then know where he was. Might help me know what to work him on, too, though at this point he needs everything.
Anyway, have a good week, folks.
Friday, December 7, 2012
training 12.7.2012
Cube week 4, day 3 -- Squats for speed
B-Ala/creatine mix and a lot of dynamic work to start, particularly for the hips and hams.
Wore my loosest Jack briefs and knee sleeves and suited in a loose Ace where noted.
Squat with suit, 5x2 @80%: 275kg with the straps down, came up easy. Tried one with the straps up, but it's been so long that I had trouble with setup; rather than risk hurting myself, I took the straps down
Squat reverse band, 1x2 @90%: 305kg with a light band, came up fast; still had straps down for this set
Olympic squats, paused in the hole against the calves, 5x5: 200kg, felt surprisingly good, no suit for these; I expected to have to drop weight, but they felt good
Step-ups, weighted, 4x12: these were supposed to be leg press, but I was improvising; took all the support gear off before doing these (and remaining movements)
GHR with bands, 3x12: strict and slow with two monster minis -- I'll be lucky if I can walk tomorrow
DB Swings: used a heavy DB and made quick good mornings out of them, doing strict, hard KB swings out of them
I think I'm getting a GoPro Hero for Christmas, though not sure. If so, video evidence will accompany the new year.
I'm tired. Off to eat.
B-Ala/creatine mix and a lot of dynamic work to start, particularly for the hips and hams.
Wore my loosest Jack briefs and knee sleeves and suited in a loose Ace where noted.
Squat with suit, 5x2 @80%: 275kg with the straps down, came up easy. Tried one with the straps up, but it's been so long that I had trouble with setup; rather than risk hurting myself, I took the straps down
Squat reverse band, 1x2 @90%: 305kg with a light band, came up fast; still had straps down for this set
Olympic squats, paused in the hole against the calves, 5x5: 200kg, felt surprisingly good, no suit for these; I expected to have to drop weight, but they felt good
Step-ups, weighted, 4x12: these were supposed to be leg press, but I was improvising; took all the support gear off before doing these (and remaining movements)
GHR with bands, 3x12: strict and slow with two monster minis -- I'll be lucky if I can walk tomorrow
DB Swings: used a heavy DB and made quick good mornings out of them, doing strict, hard KB swings out of them
I think I'm getting a GoPro Hero for Christmas, though not sure. If so, video evidence will accompany the new year.
I'm tired. Off to eat.
Wednesday, December 5, 2012
training 12.5.2012
Cube week 4, day 2 -- max bench
Traveled to LA today and didn't get back until fairly late, so in a bit of a rush to get this in so I can eat. Tried to keep it smart.
Blue heat on shoulders, B-Ala/creatine mix, lots of water. Dynamic warm-up and a ton of bar work -- took 30 minutes to get to the first work sets.
2 board 1x3 @103% of 1RM comp bench: 260kg, went up too easily; probably need to assume a little higher 1RM
3 board 3x12 @80% of 1RM comp bench, narrow grip: 200kg, and these were significantly harder; wasn't as explosive as they were supposed to be.
Lat pulldown 3x15
Triceps pushdown 4x15 heavy
DB military 3x10 -- took it pretty easy on these because of my right shoulder being balky the last week
Barbell shrugs with >100% bodyweight on the bar, 4x15 with a tight squeeze
Abs
All in all, pretty good. Getting stronger, maybe making some gains on the bench. We'll see. Whole upper body is pumped right now like it's going to pop.
In the meantime, I need to get this shoulder back in business. Baseball tryouts are mid-January, which is closer than you think.
Feeling great. Body weight is up a little and my replacement blender part arrived today, so back in supershake form. Now just need to make it through Christmas in good financial shape.
Later, all.
Traveled to LA today and didn't get back until fairly late, so in a bit of a rush to get this in so I can eat. Tried to keep it smart.
Blue heat on shoulders, B-Ala/creatine mix, lots of water. Dynamic warm-up and a ton of bar work -- took 30 minutes to get to the first work sets.
2 board 1x3 @103% of 1RM comp bench: 260kg, went up too easily; probably need to assume a little higher 1RM
3 board 3x12 @80% of 1RM comp bench, narrow grip: 200kg, and these were significantly harder; wasn't as explosive as they were supposed to be.
Lat pulldown 3x15
Triceps pushdown 4x15 heavy
DB military 3x10 -- took it pretty easy on these because of my right shoulder being balky the last week
Barbell shrugs with >100% bodyweight on the bar, 4x15 with a tight squeeze
Abs
All in all, pretty good. Getting stronger, maybe making some gains on the bench. We'll see. Whole upper body is pumped right now like it's going to pop.
In the meantime, I need to get this shoulder back in business. Baseball tryouts are mid-January, which is closer than you think.
Feeling great. Body weight is up a little and my replacement blender part arrived today, so back in supershake form. Now just need to make it through Christmas in good financial shape.
Later, all.
Monday, December 3, 2012
training 12.3.2012
Cube week 4, day 1 -- DL for reps
Dragging today. I spent some time cleaning out a bunch of mold this weekend, and I think I'm paying for it. So be it; sometimes things need to get done.
B-Ala/creatine mix, some dynamic back and lower-bod work, and to it.
Loose briefs and a Spud DL belt for the DLs.
DL, 3x2 @85%: 285kg sumo, moved pretty well
DL off a 2" block @60%, 3x12, snatch grip with straps: 200kg
Olympic squat, raw, ATG, 4x10: I love these. 100kg on the bar in the rack, heels on a plate, cheeks to calves.
GHR, 4x10
Back raise, x50
I'm pretty cooked. Loving this volume. Right shoulder still giving me some grief, so I will do some serious ART on it tonight.
If you have someone, give them a hug they don't expect. Seriously, surprise them. Even if they don't appreciate it, you've taken the high road and made yourself vulnerable. Our muscles aren't the only thing that needs to grow.
And if they don't appreciate it, go spend time with your dogs -- the more time I spend with people, the more I like my dogs.
Good start to the week so far -- keep momentum. Have a great night.
Dragging today. I spent some time cleaning out a bunch of mold this weekend, and I think I'm paying for it. So be it; sometimes things need to get done.
B-Ala/creatine mix, some dynamic back and lower-bod work, and to it.
Loose briefs and a Spud DL belt for the DLs.
DL, 3x2 @85%: 285kg sumo, moved pretty well
DL off a 2" block @60%, 3x12, snatch grip with straps: 200kg
Olympic squat, raw, ATG, 4x10: I love these. 100kg on the bar in the rack, heels on a plate, cheeks to calves.
GHR, 4x10
Back raise, x50
I'm pretty cooked. Loving this volume. Right shoulder still giving me some grief, so I will do some serious ART on it tonight.
If you have someone, give them a hug they don't expect. Seriously, surprise them. Even if they don't appreciate it, you've taken the high road and made yourself vulnerable. Our muscles aren't the only thing that needs to grow.
And if they don't appreciate it, go spend time with your dogs -- the more time I spend with people, the more I like my dogs.
Good start to the week so far -- keep momentum. Have a great night.
Sunday, December 2, 2012
training 12.2.2012
Cube week 3, day 4 -- BB day
Three weeks to Christmas. Where'd this year go?
Lots of dynamic shoulder work, B-Ala/creatine mix, scoop of Craze. Needed it -- yawning all day.
Military press, 5x10 with 100kg -- dropped weight a little to take it easy on my right shoulder; no pain at all
Chest supported row, 5x15, took the weight up from last time
Posterior fly, 3x20, whatever skinny DB was close (45#, I think)
Front trap raise, no swinging, 3x15 with same DBs
Chins, bunches x 10
Threw in some curls with the 45s just because.
Need to include some lower body BB work on these days, but I'm a little afraid to with the big lower body days I have during the week. Guess that's silly, so I'll likely throw in some Oly squats or cleans or something. Cleans sound fun, particularly since I Oly squat on most squat days. Need to shock the bird legs into growth.
Need to eat more and need to drink a lot more water. Easily drinking a gallon and still showing signs of nominal dehydration. No, I'm not diabetic. Making a meatloaf and pot of chili tonight (house smells awesome), so maybe I can pack a bit more in.
Shoulders felt great today -- no lingering pain. Skin feels tight, I feel big, and everything seems to be growing. Going great so far.
By the way, Big B apparently has gotten some flack about the Cube method from trolls and posted this -- check it out. Not sure what it proves except that he's seriously strong, gonna do huge things next year, and that the Cube works for him. Works for me too, and I look forward to telling people about it.
Also, one of his Berea athletes (and an all-around cutie) totally rocked a comp this weekend -- check that out too. Seriously, a lot of the internet trolls need to get a good bit more serious when this chicklet steps up in a singlet and pretty easily cranks nearly three wheels with a mid-lift adjustment. Ah, well, I guess that's the beauty of internet anonymity.
By the way, she's pretty much a noob -- check out Brandon's site for a write-up on her. Strong noob.
Gonna be a tough week for me -- hope yours is smooth.
Three weeks to Christmas. Where'd this year go?
Lots of dynamic shoulder work, B-Ala/creatine mix, scoop of Craze. Needed it -- yawning all day.
Military press, 5x10 with 100kg -- dropped weight a little to take it easy on my right shoulder; no pain at all
Chest supported row, 5x15, took the weight up from last time
Posterior fly, 3x20, whatever skinny DB was close (45#, I think)
Front trap raise, no swinging, 3x15 with same DBs
Chins, bunches x 10
Threw in some curls with the 45s just because.
Need to include some lower body BB work on these days, but I'm a little afraid to with the big lower body days I have during the week. Guess that's silly, so I'll likely throw in some Oly squats or cleans or something. Cleans sound fun, particularly since I Oly squat on most squat days. Need to shock the bird legs into growth.
Need to eat more and need to drink a lot more water. Easily drinking a gallon and still showing signs of nominal dehydration. No, I'm not diabetic. Making a meatloaf and pot of chili tonight (house smells awesome), so maybe I can pack a bit more in.
Shoulders felt great today -- no lingering pain. Skin feels tight, I feel big, and everything seems to be growing. Going great so far.
By the way, Big B apparently has gotten some flack about the Cube method from trolls and posted this -- check it out. Not sure what it proves except that he's seriously strong, gonna do huge things next year, and that the Cube works for him. Works for me too, and I look forward to telling people about it.
Also, one of his Berea athletes (and an all-around cutie) totally rocked a comp this weekend -- check that out too. Seriously, a lot of the internet trolls need to get a good bit more serious when this chicklet steps up in a singlet and pretty easily cranks nearly three wheels with a mid-lift adjustment. Ah, well, I guess that's the beauty of internet anonymity.
By the way, she's pretty much a noob -- check out Brandon's site for a write-up on her. Strong noob.
Gonna be a tough week for me -- hope yours is smooth.
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