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