Saturday, August 3, 2013

Cube Method - Week Five

Training Log - The Cube Method

Preparing for BATTLE...
my Journey in Powerlifting

We ended this training week with a trip to Holiday World.  Some much needed family time with my baby boy before he starts college in the fall... and my B-rad and D and brothers and sister-in-laws and kids that I feel like I hardly ever do anything fun with anymore!!!
Weather was GREAT and we had a fabulous day!!
Hopefully all those coasters got my spine back into alignment!!  HA HA!

(as previously stated)  My weights are based off my max lifts, whether they be in the gym or in training.
Squat - 185
Bench - 105
Deadlift - 240

Week 5

Week 1 - you can find it here.... Cube method - Week one
Week 2 - can be found here...   Cube Method - week two
Week 3 - found here... Cube method - Week Three
Week 4 - here...  Cube Method - Week Four

Explosive squats
Foam rolling/stretching
Band Pull aparts - 100
Squat 6 x 2 @ 65% (115#) NO knee wraps  125 x 2 with knee wraps
Reverse band - 205 x 2
SSB Olympic squats 5 x 5 (80#)

Leg Extension 3 x15
Leg curl 3 x 12
KB swings 3 x 15
Plank - 1 min (+45# plate)
*This was not one of my better squat nights.... feeling kinda frustrated and beat up... lacking motivation*

Here is a video of my reverse band squats....

Rep bench
Foam rolling/stretching
Band Pull aparts - 100
Flat bench 3 x 6 @ 80% (85#)  65 x 15, 65 x 10, 65 x 7
Incline DB 2 x 20
Close grip 3 x 12
Standing DB Military 3 x 12  

Band Pressdown 100
Band Fly 3 x 15
Plank 1 min (45# plate)

Foam rolling/stretching
Band Pull aparts - 100
work up to a heavy weight 95x5(conv) x5 (sumo), 135x3(conv) x3(sumo),185x2 (sumo), 205 x 1 (sumo)
Dead sumo 195 x 1 x 3  (conv)
Stiff Leg Dead  95 x 8 x 3
Rows 55 x 8 x 3
Lat pull downs 3 x 15
Leg curls  3 x 12
*I was feeling pretty beat up after this night... didn't hit what I hit last week on sumo for a max*

Bodybuilding Night
Foam rolling/stretching
Band Pull aparts - 100

**Because my bench SUCKS and seems to be going NOWHERE fast... we have decided to focus my bench night AND bodybuilding night on my chest, shoulders and upper body mostly... hoping this will give me SOME KIND of gains on my bench.  Really pushing my overhead press and DB incline bench**

Military - 25 x 8, 35 x 8, 45 x 8, 55 x 5 x 3, 60 x 3, 65 x 2, 70 x 1  (70 is most I have done on overhead)
Incline DB  20# x 15, 25# x 10 x 2, 30 x 6
Calf Raises 60
DB Bicep 10 x 15 x 3
Tricep pressdown 100
Leg extension 3 x 20 (25#)
Plank (with 45# plate)  1 min

I don't have any video from the rest of the week - but I DID proceed to act like a fool on bodybuilding night.  Cause B-rad is slow as Christmas working out... so I usually spend some time at the end of our bodybuilding night entertaining myself.
So I played out some yoga moves!!! ha ha
Here's a pic of my sweet move!!!  ha ha
I also tried to one leg squat a kettle bell.... still working on that one!!!!

Overall I feel like this week of training BOMBED.  Sure some goals were reached but many were not... I'm getting frustrated.

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