Cube C1W5D1: Squats (Dynamic)

Squats

• 135 x18
• 225 x12
• 315 x6
• 385 x2 x5
• 385 x6

Pause Squats

• 345 x8 x2

Front Squats

• 285 x3 x2

Farmer's Walk

• 100 x30 sec x3

Leg Curl

• 170 x15 x4

Back Raise

• bw x12 x4

Assisted Pullup

• +150 x8, 6, 5

Cube C1W4D3: Deadlift (Reps)

Deadlift

• 135 x10
• 245 x8
• 335 x5
• 440 x8

Deficit Deadlift

• 355 x6

Rack Pull

• 410 x8 x2

Lat Pulldown

• 140 x15 x4

Assisted Pullup

• 160 x4 x2
• 160 x3

Kroc Row

• 100 x10 x3

Farmer's Walk

• 200 lb x30 sec x3

Cube C1W4D2: Bench (Dynamic)

Fat bar bench

• 45 x50
• 95 x25
• 135 x18
• 185 x10
• 205 x8
• 220 x2 x7
• 220 x3

Close grip bench

• 235 x6 x2

Pause Bench

• 205 x8 x2
• 205 x6

Lat Pulldown

• 130 x15 x4

Superset: db front raise, db lateral raise

• 30 x10/10 x3

Assisted Pullup

• 175 x10, 8, 6

Cube C1W4D1: Squats (Heavy)

Squat

• 135 x15
• 225 x8
• 315 x7
• 405 x4
• 485 x2 x3

Pause squat

• 400 x5 x2

Front squat

• 315 x2 x2

Leg curl

• 160 x15 x4

Back Raise

• 12 x4

Cube C1W3D3: Deadlifts (explosive)

Deadlift

• 135 x12
• 225 x10
• 330 x3 x8

Deficit deadlift

• 320 x5, 11

Rack pull

• 385 x5 x2

Shrugs

• 495 x10 x3

Lat pulldown

• 115 x15 x4

Farmer's walks

• 100 x30 sec x3

Assisted pullups

• -175 x5, 6, 6

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