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 

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