Cube W8D1

Squats
45 x20
135 x12
225 x10
315 x8
405 x5
430 x5 x2
225 x20

Cube W7D420

Incline Bench Press

45 lb x50  

95 lb x25  

135 lb x13  

185 lb x10  

225 lb x8  

250 lb x5  

275 lb x3  

300 lb x1  

225 lb x10  

Kirk Row

135 lb x15  

185 lb x12  

225 lb x10  

250 lb x8  

250 lb x8  

250 lb x8  

250 lb x8  

Face Pull

65 lb x12  

70 lb x12  

75 lb x12  

80 lb x12  

85 lb x12  

90 lb x12  

Band Tricep Pushdown

1" band x6 x25 

Hammer Curl (one set = both arms)

40 lb x20  

40 lb x20  

30 lb x20  

20 lb x20  

Cube W7D3

Deadlift

135 lb x 12  

225 lb x 6  

315 lb x 5  

405 lb x 4  

495 lb x 3  

545 lb x 2  

Rack Pull
495 lb x 3  

585 lb x 2  

675 lb x 1  

Power Clean

225 lb x 1  

Front Squat 

225 lb x 5  

225 lb x 5  

225 lb x 5  

Fat Bar Curl 

45 lb x 20  

95 lb x 7  

95 lb x 7  

95 lb x 7 

Cube W7D2

OHP
45 lb x 30 
Just warming up while other people were using benches
Fat Bar Bench Press
95 lb x 25 
135 lb x 20 
185 lb x 10 
225 lb x 8 
245 lb x 5 
260 lb x 2 
260 lb x 2 
260 lb x 2 
260 lb x 2 
260 lb x 4 

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

Band Tricep Pushdown
1" band x5 x25

OHP
135 lb x 10 
185 lb x 5 
185 lb x 5 
185 lb x 5 

Cable Row
160 lb x 10 
160 lb x 10 
160 lb x 10 

Cube W7D1

Squat
135 lb x 10 
225 lb x 8 
315 lb x 6 
405 lb x 3 
495 lb x 1 
550 lb x 1 
565 lb x 1 
605 lb x 1 
Belt on worksets

Snatch Grip Deadlift
225 lb x 8 
315 lb x 3 
315 lb x 3 
315 lb x 3 
No belt, no straps

Cable Crunch
130 lb x 15 
140 lb x 10 
140 lb x 10 
140 lb x 10 

Seated Leg Curl
160 lb x 50 
160 lb x 50 

And some treadmill stuff

Cube W6D3

Deadlift
135 x12
225 x10
315 x8
365 x5
410 x6 x2

Rack Pull
495 x3
585 x1
635 x1

Front Squat
135 x8
185 x5
225 x3
275 x3
315 x5 x2

Fat Bar Curls
95 x3 x10

Abs
130 x3 x15


Then some time on the treadmill (slow pace, high incline) which has helped my hip feel much better.

Cube W6DX

Fat Bar Press
45 lb x 30
95 lb x 15
135 lb x 12
185 lb x 8
205 lb x 5
225 lb x 3
265 lb x 2

Curl
45 lb x 30
95 lb x 12
135 lb x 8
185 lb x 5

Cable Fly
45 lb x 15
55 lb x 12
55 lb x 12
55 lb x 12

Preacher Curl
95 lb x 8
95 lb x 8
95 lb x 8

Also some treadmill.

Cube W6D2

Bench Press
45 lb x 100
95 lb x 25
135 lb x 15
185 lb x 8
200 lb x 5
225 lb x 5
250 lb x 5
275 lb x 4
300 lb x 3
315 lb x 2
315 lb x 2
315 lb x 4
225 lb x 10

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

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

Band Tricep pushdown
1" x34, 33, 33

Cube W6D1

• • Squat
    • 135 lb x 12 
    • 225 lb x 10 
    • 315 lb x 8 
    • 405 lb x 5 
    • 455 lb x 3 
    • 490 lb x 6 
    • 135 lb x 20 
• • Snatch Grip Deadlift
    • 315 lb x 5 
    • 315 lb x 5 
    • 315 lb x 5 
• • Lat Pulldown
  • 55 lb x 30 
  • 55 lb x 30 
  • 55 lb x 30 
  • 55 lb x 30 
  • Also did some curls/lateral raises/rear delt stuff to clear up my shoulders.

Cube W5D3

Deadlift
135 lb x 12 
225 lb x 10 
315 lb x 8 
405 lb x 5 
495 lb x 3 
540 lb x 2 
540 lb x 2 
540 lb x 2  

Rack Pulls
495 lb x 5 
585 lb x 3 
585 lb x 3 
585 lb x 3 

Leg Curl
160 lb x 60 
160 lb x 60  

Cable Crunch

90 x 120

Cube W5D2

Fat Bar Bench Press 
45 lb x 50
95 lb x 30
135 lb x 20
185 lb x 10
200 lb x 8
225 lb x 6
250 lb x 4
275 lb x 3
300 lb x 1
325 lb x 1

Bench Press 
300 lb x 6

Face Pull 
80 lb x 20
80 lb x 20
80 lb x 20
80 lb x 20


OHP 
45 lb x 25
95 lb x 15
135 lb x 12
135 lb x 12
135 lb x 12

Band Pushdown 
orange band x4 x30


Kirk Shrug 
135 lb x 8
135 lb x 8
135 lb x 8

Band Pull Aparts 
orange band x5 x20

News and Updates

So I've been learning some code. I will be doing a major redesign of the blog sometime within the next few months. Gotta finish up school and all first.

Recomp is going well. Down 30 lbs since the beginning of the year. Aiming to get to 308 by July, then 275 by October. Maybe compete at 275 and see how I do before going down to 242. 242 is my long term plan. 

Also, I am in the process of setting up an official payment system through BitPay (and one that will be non-Bitcoin) and offering strength training programming. I don't plan on charging much since I'm not the strongest, but I have been writing programs for a few friends and I enjoy it. I'm moderately strong and can offer feedback via email on a regular basis. 

For now, if you'd like to purchase a program via bitcoin, email me at thebyu@gmail.com and include the following:

Name:
Height:
Weight:
Age:
Weight-Training Experience:
Squat Max (one rep max or known rep max):
Bench Max (one rep max or known rep max):
Deadlift Max (one rep max or known rep max):
Goals:
Length of program desired:
Frequency of Communication desired:
Injuries/things to avoid:
Availability to train (days per week):
Equipment (commercial gym, home gym, etc):

Plans will vary from .25-.5 btc for now. 

Cube W5D1

Squat    
135 lb x 12 
225 lb x 10 
315 lb x 8 
405 lb x 2 
405 lb x 2 
405 lb x 2 
405 lb x 2 
405 lb x 2 
405 lb x 6 
 
Snatch Grip Deadlift  
 315 lb x 5 
365 lb x 5 
365 lb x 5 

Cable Crunch   
150 x3 x10 
120 x20 

Band Pull Aparts  
 monster mini x4 x25 

Leg Extension  
 100 lb x 40   
100 lb x 40 
100 lb x 40 
100 lb x 40