Cube W4D3

Deadlift  
135 lb x 10
225 lb x 8
315 lb x 5
405 lb x 5
495 lb x 1
545 lb x 1
505 lb x 5.5
505 lb x 1

lol my left arm just stopped working on the last rep of that set. Was supposed to be 505 x6 but I got just to the lockout and my left arm just stopped working.

Front Squat  
135 lb x 10
225 lb x 5
315 lb x 2
315 lb x 2

Leg Extension  
105 lb x 50
105 lb x 50

Seated Leg Curl  
145 lb x 100

Random gripwork

Back Extension
45 lb x 10
45 lb x 10
45 lb x 10

CUBE W4D2

Fat Bar Bench Press  
45 lb x 50 
95 lb x 25 
135 lb x 15 
185 lb x 10 
205 lb x 5 
225 lb x 4 
245 lb x 2 
245 lb x 2 
245 lb x 2 
245 lb x 2 
245 lb x 2 
245 lb x 5 

Kirk Shrug  
45 lb x 12 
95 lb x 10 
135 lb x 8 
185 lb x 5 
205 lb x 5 
225 lb x 5 
275 lb x 4 
315 lb x 3 
315 lb x 3 

Did some other, less exciting stuff.

Cube W4 Free Day

Snatch-Grip Deadlift 
225 lb x 6 
315 lb x 3 
405 lb x 3 
495 lb x 1 

Barbell Shrug 
585 lb x 10 
675 lb x 8 
765 lb x 8 
765 lb x 8 
765 lb x 8 
765 lb x 12 

Cable Crunch 
100 lb x 50 
145 lb x 10 
145 lb x 10 

Triceps Pushdown
70 lb x 30 
70 lb x 30 
70 lb x 30 

Leg Extensions 
105 lb x 30 
105 lb x 30 
105 lb x 30 

Rear Delt Fly 
30 lb x 10 
30 lb x 10 
30 lb x 10 

Dumbbell Side-Lying External Rotation 
20 lb x 8 
20 lb x 8 
20 lb x 8 
20 lb x 8 
20 lb x 8 
20 lb x 8

Cube W4D1

Squat
135 x10
225 x10
315 x6
405 x5
495 x3
520 x2, 2, 3
225 x20

Cube W3D3

Deadlift
135 lb x 10
225 lb x 6
315 lb x 5
370 lb x 3
370 lb x 3
370 lb x 3
370 lb x 3
370 lb x 3
370 lb x 3
370 lb x 3
370 lb x 3
All but last 4 sets were a 5" deficit

Did some other stuff. Nothing impressive.

Cube W3D2

Bench Press
45 lb x30 - incline, ultra wide
45 lb x30 - incline, ultra close
95 lb x 25 - reverse grip
135 lb x 12 
185 lb x 10 
225 lb x 8 
275 lb x 3 
300 lb x 2 
300 lb x 2 
300 lb x 2 
300 lb x 2 
300 lb x 2 

Power Shrug
585 lb x 10 
675 lb x 8 
765 lb x 5 
765 lb x 5 
765 lb x 5 
765 lb x 5 
765 lb x 10 

Band tricep pushdown
orange x 5 x25

Press
135 lb x 12 
135 lb x 12 
135 lb x 8 

Dumbbell Bench Press
80 lb x 10 
80 lb x 9 
80 lb x 7 

Face pull
70 lb x 20 
70 lb x 20 
70 lb x 20 

Cube W3D1

Squat
135 lb x 10
225 lb x 8
315 lb x 5
405 lb x 3
505 lb x 1
430 lb x 10
135 lb x 20
135 lb x 20

Cube called for 430 x8, I felt good enough to do an extra couple. Was going to do 135 x50, but my lat started spasming around rep 12 of the first set, and then my second set I got stuck at the top. As in I couldn't squat. It was a weird feeling.

Snatch Grip Deadlift
365 lb x 5
365 lb x 5
365 lb x 5

Cable Crunch
100 lb x 50

Leg Extension
100 lb x 100

Cube W2D4

Fat Bar OHP  
45 lb x 30  
95 lb x 18
135 lb x 10
185 lb x 8
225 lb x 3
225 lb x 3
225 lb x 3

Dumbbell Kroc Row (s/s with the ohp)  
100 lb x 8
100 lb x 8
100 lb x 8
100 lb x 8
100 lb x 8
100 lb x 8  
100 lb x 25
100 lb x 25

Power Shrug   
585 lb x 10
675 lb x 8
765 lb x 6
765 lb x 6
765 lb x 10

banded tricep pushdowns (s/s with power shrug sets)  
80 lb x 50  
80 lb x 25
80 lb x 25
80 lb x 25
80 lb x 25  

Kirk Shrug   
135 lb x 8   
185 lb x 6   
205 lb x 5   
205 lb x 5   
205 lb x 5   
205 lb x 5   
205 lb x 5   

Seated Leg Curl   
160 lb x 50
160 lb x 50

Cube W2D3

Deadlift
135 lb x 12
225 lb x 8
315 lb x 6
405 lb x 4
455 lb x 3
505 lb x 2
505 lb x 2
505 lb x 2
505 lb x 2
505 lb x 2
405 lb x 1
405 lb x 1
405 lb x 1
405 lb x 1
405 lb x 1
405 lb x 1
405 lb x 1
405 lb x 1
the 405s were speed, reset every rep

Front Squat
135 lb x 8
225 lb x 5
225 lb x 5
225 lb x 5
225 lb x 5
225 lb x 5

Leg Extension
115 lb x 50
115 lb x 50

Back Raise
25 lb x 8
25 lb x 8
25 lb x 8

Cable Crunch
160 lb x8
160 lb x8
160 lb x8

Cube W2D2

Bench Press  
45 lb x 50
95 lb x 20
135 lb x 10
185 lb x 8
205 lb x 5
230 lb x 5
260 lb x 8
315 lb x 1

OHP  
45 lb x 20
95 lb x 12
135 lb x 10
185 lb x 8
185 lb x 6
185 lb x 4
 
Power Shrug  
585 lb x 10
675 lb x 8
765 lb x 6
765 lb x 6
765 lb x 10
 
Lat Pulldown  
160 lb x 3 x10
 
Pec Deck Fly  
160 lb x 3 x20
 
DB Side Bends  
100 lb x4 x10 (maybe 5 sets. I lost count)

Cube W2D1

• 
  
  • Squat
  • 135 lb x 15
  • 225 lb x 8
  • 315 lb x 6
  • 375 lb x 3
  • 375 lb x 3
  • 375 lb x 3
  • 375 lb x 3
  • 375 lb x 3
  • 375 lb x 3
  • 375 lb x 3
  • 375 lb x 3
  
  
  • Paused Squat
  • 315 lb x 3 @ 5 sec
  
  
  • Snatch Grip Deadlift
  • 365 lb x 5
  • 365 lb x 5
  • 365 lb x 5
  
  
  • Cable Crunch
  • 140 lb x 4 x10
  
  
  Good workout- those squats were rough.

Cube W1D4 (free day)

ohp 
45 x30
95 x20 
135 x10 
185 x5 
225 x3 
275 x1 

s/s with kroc rows 
100 x10, 10, 5, 25 /side

kirk shrugs 
135 x8
185 x5
225 x3 x5 

db external rotation 
15 x3 x10 /side

db rear delt fly 
15 x3 x15 

fat bar curls 
45 x100 

tricep pushdowns 
70 x30, 20, 20

Cube w1d3

Deadlift
135 lb x 10
225 lb x 8
315 lb x 6
405 lb x 2
495 lb x 1
445 lb x 8 this was surprisingly easy for me never doing high rep deads

Rack Pull
535 lb x 3
535 lb x 3

Front Squat
225 lb x 5
315 lb x 3
315 lb x 3
315 lb x 3
135 lb x 10

Leg Extensions
110 x100

Seated leg curls
95 x150

Wide Grip Lat Pulldown
70 lb x 25
70 lb x 25

Pec deck flys
100 x25
100 x25

Cube w1d2 6 Mar Log

• • 1 Fat Bar Bench Press
    • 45 lb x 50
    • 95 lb x 25
    • 135 lb x 12.5 (down, halfway up, down, up on the last rep)
    • 185 lb x 8
    • 225 lb x 3
    • 225 lb x 3
    • 225 lb x 3
    • 225 lb x 3
• • 2 Bench Press
    • 225 lb x 3
    • 225 lb x 3
    • 225 lb x 3
    • 225 lb x 3
    • 275 lb x 1
• • 3 Power Shrug
    • 585 lb x 8
    • 675 lb x 6
    • 765 lb x 8
    • 765 lb x 8
    • 765 lb x 8
• • 4 Press
    • 135 lb x 8
    • 135 lb x 10
    • 135 lb x 12
• • 5 Face Pulls
    • 90 lb x 15
    • 90 lb x 15
    • 90 lb x 15

Cube W1D1

squat 
135 x12
225 x8
315 x5
405 x4
495 x5 x2
pause squat
405 x3 x2

snatch grip deads
365 x3 x2

abs
120 x3 x20

Utah APF Meet Report

First, a big thanks to Chris McGill and Jeremy Horn for putting this on. It was a great meet, pretty well run considering the odd flights, and had a good turnout. I wish the day had gone better for me, but I'm pretty happy with how it went. I weighed in at 330 on Friday night, ate some

Video here.

Squats
Warming up for squats I felt pretty good, but remembering last meet's scary situation, I dropped my opener to 585, just for some breathing room. It went up easy, so I made the jump to 625. 625 was pretty easy considering this was my first time without knee wraps. I decided I wanted to go for a big PR and a big milestone- a double bodyweight squat. I asked for 660 and got under it. I knew when I started coming up I hadn't made depth, what surprised me is one judge actually had me at depth, and it wasn't the head judge. Looking back at the video, I'm amazed at how close I actually got compared to where I thought I was. That's definitely an attainable milestone, and soon.

After squatting there was some downtime because there was an entire bench-only or bench and deadlifters flight. Jeremy worked on me a little bit, and I have to admit that 660 squat took more out of me than I was anticipating.

Bench
Warmups went great, and 340 was a breeze, though I thought initially I had jumped the gun on the press command. I made the jump to 380 anticipating a pretty decent 10 lb PR, but both times it stalled out a few inches above my chest. The good thing is it wasn't due to technique, the bad thing is I'm just that weak.

Deadlifts
By the time I was warming up for deadlifts, I was feeling it in my lower back and hamstrings. I dropped my opener to 589 after I pulled an ugly 545 single in warmups. I got my opener, and thank goodness because 617 didn't go very far. I had hoped to pull 633 and actually have it count, but I knew another attempt would just make me more exhausted and possibly lead to an injury, so I waived my third attempt. I totalled less than last meet, but I did set a squat PR, so that was an okay tradeoff.

Today I start with the Cube programming, so I'll keep the blog running on that. Should be some good times. I don't plan to compete again anytime soon, but if I am in Utah in May, I might have to go ahead and compete in the USPA meet. We'll see. I am also cutting down to 308, and we'll see where my strength is there. I will either keep it there, or drop to the 242s (the 275 class is just way too stacked for me to ever be really competitive).