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