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

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

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

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

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

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

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

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

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

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

Cube C1W5D1: Squats (Dynamic)

Squats

• 135 x18
• 225 x12
• 315 x6
• 385 x2 x5
• 385 x6

Pause Squats

• 345 x8 x2

Front Squats

• 285 x3 x2

Farmer's Walk

• 100 x30 sec x3

Leg Curl

• 170 x15 x4

Back Raise

• bw x12 x4

Assisted Pullup

• +150 x8, 6, 5

Cube C1W4D3: Deadlift (Reps)

Deadlift

• 135 x10
• 245 x8
• 335 x5
• 440 x8

Deficit Deadlift

• 355 x6

Rack Pull

• 410 x8 x2

Lat Pulldown

• 140 x15 x4

Assisted Pullup

• 160 x4 x2
• 160 x3

Kroc Row

• 100 x10 x3

Farmer's Walk

• 200 lb x30 sec x3

Cube C1W4D2: Bench (Dynamic)

Fat bar bench

• 45 x50
• 95 x25
• 135 x18
• 185 x10
• 205 x8
• 220 x2 x7
• 220 x3

Close grip bench

• 235 x6 x2

Pause Bench

• 205 x8 x2
• 205 x6

Lat Pulldown

• 130 x15 x4

Superset: db front raise, db lateral raise

• 30 x10/10 x3

Assisted Pullup

• 175 x10, 8, 6

Cube C1W4D1: Squats (Heavy)

Squat

• 135 x15
• 225 x8
• 315 x7
• 405 x4
• 485 x2 x3

Pause squat

• 400 x5 x2

Front squat

• 315 x2 x2

Leg curl

• 160 x15 x4

Back Raise

• 12 x4

Cube C1W3D3: Deadlifts (explosive)

Deadlift

• 135 x12
• 225 x10
• 330 x3 x8

Deficit deadlift

• 320 x5, 11

Rack pull

• 385 x5 x2

Shrugs

• 495 x10 x3

Lat pulldown

• 115 x15 x4

Farmer's walks

• 100 x30 sec x3

Assisted pullups

• -175 x5, 6, 6

Cube C1W3D2: Bench (Heavy)

Fat bar bench

• 45 x50
• 95 x30
• 135 x15
• 185 x10
• 225 x6
• 250 x4
• 270 x2 x5

Close grip bench

• 285 x3 x2

Paused Bench

• 235 x4 x2

Lat Pulldowns

• 130 x15 x4

DB front raise s/s lateral raise

• 30 x10/10 x3

Assisted pullups

• -175 x8, 6, 5

Changed how I record things- it is now weight x reps x sets.

Cube C1W3D1: Squat (Reps)

Squat

• 135 x12
• 225 x10
• 315 x8
• 365 x6
• 400 x8
• 225 x20

Machine Calf Raise

• 90 x25
• 210 x25
• 330 x25

Decline Crunch

• bw x3 x10

Cube C1W2D3: Deadlift (Heavy)

Deadlift

• 155 x10
• 245 x8
• 335 x6
• 395 x4
• 440 x4 x2
• 440 x5
• 335 x2 x5

Shrug

• 515 x10
• 605 x8
• 695 x2 x5

Seated underhand row

• 110 x20
• 140 x20
• 170 x15
• 200 x15

Leg Raises

• bw x3 x8 (hanging)
• bw x3 x8 (roman chair)

Cable crunch

• 100 x3 x20

Cube C1W2D2: Bench (Reps)

Fat bar bench

• 45 x2 x50
• 95 x25
• 135 x18
• 185 x12
• 215 x10

Bench

• 235 x8

Decline close grip bench

• 185 x3 x8

Pin press (from mid point)

• 315 x4
• 315 x3

Farmer's walk

• 100 lbs/hand x gym loop x2

Shoulder saver (db rear delt flyes s/s with db external rotation)

• 20 x3 x15/12 (flye/rotation each side)

Curls

• 75 x3 x12

DB holds at full extension

• 30 x2 x10 sec
• 20 x2 x20 sec

Cube C1W2D1: Squats (dynamic)

Squats

• 155 x12
• 245 x8
• 280 x6
• 315 x4
• 345 x8 x3
  These were done with 30 sec rest between sets. I nearly died. 

Front squat holds

• 495 x30 sec
• 565 x30 sec
• 635 x30 sec

Leg Extensions

• 125 x3 x20

Cube C1W1D4 Deadlift Reps

Deadlift

• 135 x12
• 225 x10
• 315 x8
• 350 x6
• 385 x8

Snatch grip deadlift

• 315 x3 x5

Farmer's Walk

• 100 lb/hand x30 ft x2

Shoulder raises

• 40 x 10 sec (hold)
• 30 x10 sec (hold)
• 40 x2 x10 (reps)

Cube C1W1D3 Bodybuilding Day

OHP

• 45 x20
• 95 x15
• 135 x10
• 185 x5
• 225 x6 x2

Leg press calf extensions

• 585 x20
• 695 x20
• 785 x20
• 875 x20
• 965 x20
• 1055 x20

Fat bar curls

• 45 x3 x35

Cable crunch

• 115 x20
• 145 x15
• 160 x10

Cube C1W1D2

Bench

• 45 x50
• 95 x25
• 135 x18
• 185 x15
• 205 x12
• 225 x5
• 255 x3
• 285 x2
• 315 x1

Fat bar bench

• 205 x8 x3
  Speed day

Decline bench

• 185 x3 x8

DB shoulder press

• 60 x12
• 70 x10
• 80 x8

Cable seated row

• 115 x20
• 145 x15
• 175 x10
• 205 x5
  Done with an underhand grip.

Cube C1W1D1

Squats

• 135 x12
• 225 x10
• 315 x6
• 365 x5
• 405 x4
• 425 x3 
• 450 x6 x2
  Was supposed to be 460 x5 x2. Lost count, went until I knew I had either 5 or 6, then did one more, so I at least got in an extra set at a lower weight.

Front squats

• 135 x5
• 185 x5
• 205 x5 x5

Rack walks

• 585 x1
• 675 x5

Leg extensions

• 115 x35
• 130 x30
• 145 x20
• 160 x15

Building Baseline W6D3

Sumo deadlift

• 155 x12
• 245 x8
• 335 x5
• 155 x2 x15 (after conventional)

Deadlift

• 385 x4
• 425 x3
• 475 x2
• 515 x1
• 545 x1

One-hand deadlift

• 155 x2 x5 (one set per hand)
• 155 x2 x7
  Done in between the 155 x2 x15

Kirk Rows

• 155 x3 x9

Rear delt flye

• 85 x25
• 100 x20
• 115 x12
• 130 x8

DB front raise

      Each set is reps per arm, drop set down the rack with available dbs

• 50 x8
• 45 x8
• 35 x10
• 25 x12

Cube Method starts monday with some squats.

Building Baseline W6D2

Bench

• 45 x50
• 95 x25
• 135 x20
• 185 x12
• 225 x7
• 245 x6
• 265 x5
• 285 x5
• 245 x10 x3

Farmer's Walk

• 200 lb x80 ft

Curls

• 70 x12
• 80 x10
• 90 x8
• 100 x3 x5

Building Baseline W6D1 and the plan starting next week

Squat

• 135 x10
• 225 x6
• 315 x5
• 405 x3
• 495 x2
• 545 x1
• 585 x1- yay
• 530 x2
• 475 x3
• 415 x4
• 350 x5

Front Squat Lockouts

• 350 x5
• 365 x5
• 405 x5
• 455 x3
• 495 x2

Leg Extensions

• 130 x30
• 145 x25
• 160 x20
• 175 x18
• 190 x7

I'm really happy with what Building Baseline has done. It is an amalgamation of things I've done that have been successful, and the rapid progress has been mostly due to aggressive programming and muscle memory. Focus on recovery and restoration via chiropractor has also definitely been a positive factor in my progress; however I will not be returning due to scheduling and finances. 

So where from here? I'm going to hop right back on The Cube Method (as I run it) for all lifts. I have a pretty solid idea of my maxes, and if anything I will underestimate them a bit since I plan to run the Cube Method for as long as possible. It does a great job of modulating intensity, frequency, and volume. 

Building Baseline W5D3

Deadlift

• 155 x10
• 245 x8
• 335 x5
• 425 x4
• 515 x5
• 365 x3 x5

Shrugs

• 515 x10
• 605 x8
• 695 x5

Back Extension

• 115 x8
• 145 x8
• 175 x8
• 205 x8
• 235 x8
• 265 x8
• 295 x8

Building Baseline W5D2

Bench Press

• 45 x2 x20
• 95 x15
• 135 x12
• 185 x8
• 215 x5
• 245 x4
• 275 x2
• 295 x1
• 315 x1
• 345 x1
• 275 x2
• 245 x5
• 225 x8

Incline Bench

• 185 x5 x5

Machine Fly

• 100 x25
• 130 x20
• 160 x20

DB push press

• 100 x2 x5

Building Baseline W5D1

Squat

• 45 x15
• 135 x12
• 225 x8 
• 315 x5
• 405 x3
• 455 x2
• 495 x1
• 545 x1
• 495 x2
• 440 x3
• 385 x4
• 330 x5

Leg Extensions

• 130 x40
• 145 x25
• 160 x23
• 175 x12

Hanging leg raises

• bw x3 x12

Building Baseline W4D3

Deadlifts

• 155 x10
• 245 x8
• 335 x5
• 425 x3
• 475 x2
• 515 x1
• 565 x1

Rack Pulls

• 605 x5

Fat Bar OHP

• 155 x3 x8

Preacher Curls

• 75 x18
• 95 x8
• 115 x5

Building Baseline W4D2

Band pull aparts

• orange x4 x10

Band flyes

• orange x2 x12

Bench

• 45 x3 x20
• 95 x15
• 135 x10
• 185 x8
• 215 x6
• 245 x4
• 275 x3
• 295 x1
• 315 x1- probably could have done a double, but was happy with bar speed.

Bench lockouts

• 365 x5
• 405 x3
• 435 x3

Fat Bar Press

• 135 x3 x10

Band tricep pushdown

• orange x3 x12

Preacher curls

• 75 x10
• 100 x3 x5

Building Baseline W4D1

Squats

• 135 x8
• 225 x6
• 315 x6
• 405 x5
• 455 x5
• 475 x5

Front Squat lockouts

• 315 x8
• 405 x5
• 495 x3
• 545 x5

Leg Extensions

• 115 x35
• 130 x30
• 145 x23
• 160 x12

Hack Squat

• 135 x25

Building Baseline W3D3

Deadlift

• 135 x8
• 225 x8
• 315 x6
• 405 x3 
• 455 x3
• 495 x1 (snatch grip)

Back Extension

• 210 x20
• 240 x15
• 270 x2 x10

OHP w/ fat grips

• 135 x3 x10

Tough day today. Lack of sleep + dead headphones + too much upper back work earlier in the week.

Building Baseline W3D2

Bench

• 45 x25
• 95 x15
• 135 x10
• 185 x7
• 215 x6
• 245 x5
• 265 x5
• 225 x2 x5

Bench Lockout

• 365 x5

Shrug

• 495 x8
• 585 x8
• 675 x5
• 765 x5

Fat Bar OHP

• 135 x3 x8

Building Baseline W3D1

Hack Squat Machine

• 135 x2 x10

Squats

• 225 x8
• 315 x6
• 405 x4
• 455 x2
• 495 x2
• 520 x2

Rack Walk

• 675 x3 x2 (each rep is one rack length)

Squats

• 315 x5, 5, 8

Building Baseline W2D3

Deadlift

• 135 x8
• 225 x8
• 315 x6
• 405 x4
• 455 x3
• 495 x2
• 315 x5, 5, 10

Rack Pull

• 585 x1
• 675 x1

Back Extension Machine

• 200 x20
• 230 x20, 20

Cable Crunch

• 140 x4 x12

Fat EZ-Bar Curls

• 25 x20
• 75 x8, 8, 12

Building Baseline W2D2

• • Bench Press
  • 45 lb x 25 reps
  • 95 lb x 18 reps
  • 135 lb x 15 reps
  • 185 lb x 12 reps
  • 215 lb x 8 reps
  • 245 lb x 6 reps
  • 275 lb x 4 reps
  • 305 lb x 3 reps
  • 
    
• • Paused Bench Press
  • 245 lb x 5 reps
  • 245 lb x 5 reps 
  • 245 lb x 4 reps
  • 
    
• • Dumbbell Bench Press
  • 70 lb x 8 reps
  • 70 lb x 8 reps
  • 70 lb x 8 reps 
  • 60 lb x 8 reps
  • 50 lb x 8 reps
  • 40 lb x 12 reps
  • 30 lb x 15 reps
  • 20 lb x 20 reps 
  • 
    
• • Shoulder rotation/Rear Delt flyes/band work
  • 20 lb x a lot of reps
  • Monster mini band x a lot of reps
  • 
    
• • Face Pull
    • 52.5 lb x 20 reps
    • 67.5 lb x 18 reps
    • 82.5 lb x 15 reps
    • 97.5 lb x 12 reps

Building Baseline W2D1

• • Squat
    • 135 lb x 10 reps
    • 175 lb x 8 reps
    • 245 lb x 8 reps
    • 315 lb x 6 reps
    • 385 lb x 6 reps
    • 455 lb x 5 reps 
• • Front Squat
    • 135 lb x 5 reps
    • 155 lb x 5 reps
    • 175 lb x 5 reps
    • 195 lb x 5 reps
    • 215 lb x 5 reps
• • Rack Walks
  • • 585 lb x 2 reps
    • 675 lb x 2 reps
    • 725 lb x 2 reps 
    Cable Crunch
• • • 95 lb x 20 reps
    • 120 lb x 15 reps
    • 145 lb x 12 reps
    • 170 lb x 6 reps
• • Leg Extension
  • 100 lb x 25 reps
  • 100 lb x 25 reps
  • 100 lb x 25 reps
  • 100 lb x 25 reps
• • Machine Back Extensions
  • 130 lb x 20 reps 
  • 190 lb x 15 reps
  • 220 lb x 12 reps
  • 250 lb x 10 reps 
  • 280 lb x 8 reps 
  
  

Building Baseline W1D3

Deadlift

 135 lb x 8 reps

 225 lb x 8 reps

 315 lb x 6 reps

 405 lb x 5 reps

Snatch Grip Deadlift

 275 lb x 6 reps

 275 lb x 6 reps

 275 lb x 6 reps

Hammer Curl

 30 lb x 10 reps

 30 lb x 10 reps

 30 lb x 10 reps [PR]

Extension

 80 lb x 50 reps

 110 lb x 25 reps

 140 lb x 20 reps

 170 lb x 15 reps

 200 lb x 20 reps

Preacher Curl

 75 lb x 12 reps

 75 lb x 10 reps

 75 lb x 8 reps

 75 lb x 10 reps [PR]

Building Baseline W1D2

Fat Bar Bench Press

 45 lb x 30 reps

 95 lb x 20 reps

 135 lb x 15 reps

 185 lb x 12 reps

 225 lb x 6 reps

 275 lb x 2 reps

 225 lb x 3 reps

 185 lb x 5 reps

 135 lb x 10 reps

Comments: Blech.

Power Shrug

 225 lb x 10 reps

 315 lb x 10 reps

 405 lb x 10 reps

 495 lb x 6 reps

 585 lb x 6 reps

Rope Triceps Extension

 60 lb x 10 reps

 60 lb x 10 reps

 60 lb x 10 reps

 50 lb x 20 reps

 80 lb x 20 reps

 80 lb x 20 reps

Comments: First three sets were tate presses with dbs. Last three were rope pushdowns.

Dumbbell Rear Delt Fly

 25 lb x 20 reps

 25 lb x 20 reps

 25 lb x 20 reps

Building Baseline W1D1

Squat

• 45 lb x 25 reps
• 135 lb x 20 reps
• 185 lb x 12 reps
• 225 lb x 8 reps
• 315 lb x 6 reps
• 405 lb x 3 reps

Paused Squat

• 225 lb x 5 reps 

Hack Squats

• 225 lb x 10 reps 

Leg Extension

• 100 lb x 25 reps
• 100 lb x 25 reps
• 100 lb x 25 reps
• 100 lb x 25 reps

Cable Crunch

• 85 lb x 35 reps
• 100 lb x 20 reps 
• 115 lb x 15 reps
• 130 lb x 12 reps

So, I'm weak as all get out, and I haven't hit the gym hard in a long time. Yeah I had some workouts over the summer, but they were token workouts to make sure I wasn't dying. I didn't take them too seriously. I'm back on my game though and have a few months to really hit it. So I'm starting with the first six weeks being a program I wrote called "Building Baseline" which is designed to rapidly bring me back up to speed with squatting, benching, and deadlifting. By the end of week 6, I should be squatting 585, benching 350, and deadlifting 545 with ease. 

The basic idea behind building baseline is this: 

Week 1:

Squat- work up to an easy 3, do some pause squats, a squat accessory, then some bodybuilding stuff.

Bench- work up to a heavy double, do 3 sets with 225, the last set just rep it out. Then incline and db work.

Deadlift- work up to an easy 5, 5x5 snatch grip deadlifts, abs and overhead work

Week 2:

Squat- work up to an easy 5, 5x5 front squats, db lunges, bb stuff

Bench- work up to an easy 3, pause bench, db press, bodybuilding stuff and shoulder health movements

Deadlift- work up to a heavy double, 3 sets with 315 last set rep out, RDLs and back raises

Week 3:

Squat- work up to a heavy double, 3 sets with 315, rep our last set, hack squats and abs

Bench- work up to an easy 5, 5x5 incline, overhead work, db push presses, rear delt heavy day

Deadlift- work up to an easy 3, heavy snatch grip singles, back raises, hamstring high rep work

Week 4

Squat- hard 5, heavy partials, front squats, leg press, high rep quads

Bench- easy single, heavy incline, shoulder health, light rear delts

Deadlift- Hard single, light snatch grips, overhead work, hamstring heavy

Week 5:

Squat- easy single, heavy front squats, heavy quads, light calf work

Bench- hard single, light pause bench, shrugs, pecs heavy

Deadlift- hard 5, heavy rack pulls, pulldowns, high rep hamstrings

Week 6:

Squat- hard single (hopefully 585, probably 545), light pause squats, front squat partials, abs

Bench- hard 5, heavy tricep work, incline press, machine press, high rep chest 

Deadlift- easy single (525 or 505), heavy snatch grip work, heavy traps, light shoulder health

So maybe not the clearest program for some, but I like where it takes me, the intensity and the variety, the volume, and the speed to which I will be getting to where I want to be. After this six weeks I'll re-evaluate where I am and hopefully can take another six weeks to go 615/375/585.