Monday, December 2, 2013
Cube C1W8D1: Squats (Dynamic)
Squat
135 x8
225 x8
315 x5
405 x2 x4
405 x4
Pause Squat
315 x3 x3
Front Squat
275 x3 x3
Leg Curl
175 x15 x4
Friday, November 29, 2013
Cube C1W7D3: Deadlift (Reps)
Deadlift
155 x8
245 x6
335 x3
425 x1
515 x1
465 x4
Snatch grip deadlift
365 x5 x2
Rack pull
515 x3
Farmer's Walk
200 x45 sec x3
Kroc Row
100 x16
Wednesday, November 27, 2013
Cube C1W7D2: Bench (dynamic)
Fat bar bench
45 x50, x30
95 x35
135 x18
185 x12
215 x6
235 x2 x4
235 x6
Close grip bench
185 x10 x3
Paused bench
215 x4 x2
Assisted pullup
+155 x8, 8, 5
Dip
6
Lat pulldown
155 x15 x3
Ez-bar curl
75 x10 x8
Monday, November 25, 2013
Cube C1W7D1: Squats (Heavy)
Squats
135 x8
225 x6
315 x6
405 x5
495 x3
545 x1
585 x1
545 x3
Paused Squat
405 x4 x2
Leg Extension
130 x15 x4
Saturday, November 23, 2013
Cube C1W6D3: Deadlift (Explosive)
Deadlift
155 x10
245 x6
355 x2 x6
Snatch Grip Deadlift
335 x6 x2
Rack Pull
420 x5 x2
Farmer's Walk
200 x40 sec x3
Kirk Row
205 x10 x3
Assisted Pull-up
+160 x10, 6, 6
Lat Pulldown
160 x15 x3
Wednesday, November 20, 2013
Cube C1W6D2: Bench (Heavy)
Fat Bar Bench
45 lbs x 35
95 lbs x 25
135 lbs x 15
185 lbs x 6
225 lbs x 5
250 lbs x 4
285 lbs x 2
285 lbs x 2
285 lbs x 2
135 lbs x 20
Close Grip Bench
305 x2 x2
Paused Bench
260 x5 x2
Lat Pulldown
155 x15 x4
Db Front/Side Raise superset
40 x10/10 x3
Monday, November 18, 2013
Cube C1W6D1: Squats (Reps)
Squat
135 x12
225 x10
315 x6
405 x3
495 x1
585 x1
465 x6
Pause Squat
315 x10
Front Squat
225 x6 x2
Leg Curl
180 x15 x4
Farmer's Walk
200 x30 sec x3
Back Raise
12 x4
Saturday, November 16, 2013
Cube C1W5DX: Free Day
Fat Bar OHP
45 x25
95 x18
135 x10
185 x6
225 x4
275 x1
Curls
Seated
40 x20
EZ Bar
45 x20
75 x15
115 x5
135 x3
Preacher w/ DB
40 x20
60 x6 x2
Cable Fly
70 x35
140 x15
155 x15 x2
Weighted Decline Crunch
45 x10 x3
Rope Triceps Extension
70 x30
100 x15
125 x8 x3
Friday, November 15, 2013
Cube C1W5D3: Deadlift (Heavy)
Sumo Deadlift
135 x12
225 x10
315 x6
405 x1
Deadlift
465 x2 x3
Snatch-grip deadlift
345 x7 x2
Rack Pull
505 x2
505 x6
Shrug
675 x10 x3
Lat Pulldown
150 x15 x4
Assisted Pullup
+145 x6, 4, 4
Farmer's walk
200 x30 sec x 3
Wednesday, November 13, 2013
Cube C1W5D2: Bench (Reps)
Fat Bar Bench
45 x50
95 x30
135 x25
185 x20
205 x10
225 x8
255 x5
275 x4
295 x3
315 x1
Bench
280 x6
Close grip Bench
245 x8 x2
Paused Bench
225 x6 x2
Lat Pulldown
145 x15 x4
DB Front Raise/ Lateral Raise Superset
35 x10/10 x3
Pull-up
145 lbs assistance x10, x7, x4
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