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.