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).

22 Feb Log

Competition next Saturday. Last squats today.


squats
135 x10
225 x8
315 x5
405 x3
495 x2
545 x2
585 x1
635 x1

Took my second attempt since I had knee sleeves on. Went pretty well.

snatch grip deads
365 x5
405 x3

face pulls
75 x3 x30

abs 
115 x2 x30

leg extensions
100 x25, 50, 25

18 Feb Log

deadlift
135 x10
225 x8
315 x6
405 x5
495 x3
545 x1
585 x1
525 x2 x2

front squats
135 x2 x3
225 x3
315 x3
405 x1

dimel deads
315 x3 x10