Sunday, August 25, 2013

Cube Method ~Week Nine~ Out with a BANG!

 Training Log - The Cube Method

Preparing for Journey in Powerlifting

(FINAL week before deload prep for Mock Meet!) Ending this cycle with a BANG!!! You'll see...

My weights are based off my max lifts, whether they be in the gym or in training.

Squat - 185, Bench - 105, Deadlift - 240

Week 9
(You can go back through my blog if you want to read all of the training logs that got me to this point!)

I'm already getting butterflies just thinking about it... as I type this blog... ONE WEEK from testing myself, I could literally just be sick!  I always get this way before a meet.  First of all - It makes me a nervous wreck to be up in front of people.  At the same time, it's SO exhilarating when everyone cheers for you as you take the platform.  Second.... It is TRULY a testament to your training!!!  And although everyone usually FEELS like you're training hard throughout the cycle, getting on that platform to PROVE it is the God's honest TRUTH about where you stand and how HARD you fought to get here... it's that all telling MOMENT
And it scares me to death.
My mock meet will be held at our own gym and with all the guys I train with on a regular basis... so the being in front of people anxiety should not be so bad.  But I know me... and I'm sure I'll be just as nervous!

ALSO - I'm really close to my competition weight right now... with no real strict watch on my diet.
But B-rad feels like I should use this "mock" opportunity to try to do a strict cut.
Our last actual meet, I did a NO-CARB diet for 3 weeks prior to the meet.  I dropped almost 15 pounds and was really close to dropping a weight class.  BUT my lift numbers were down... I don't know if it was because of my diet, or because the meet for me was one flub up after another throwing me off my game.
So manipulating my diet one week out should be interesting this time.. to see how it affects me.

tonight is my last night to eat....
well... I mean... to eat like I like to eat!  ha ha
We are going to do a strict diet and water manipulation starting tomorrow... to see how well I can cut and see how well I can recomp prior to the actual meet!

So anyway.... this is my last log before deload and diet manipulation.... I'll keep you posted on how that is going and then of course..... MY RESULTS.... next Sunday night

Rep squats
Foam rolling/stretching
Band pull aparts 100
*I have been toying around with a wide stance squat... it really is starting to feel good.  I hope I can get the weight up to my max at my previous stance...*
Wide stance squat:  Bar x 8, 65 x 5, 95 x 5, 115 x 2, 135 x 1, 155 x 1, 175 - FAIL, 175 x 1 (no depth!)
Rep wide stance squats:  95 x 10, 95 x 8
Wrapped my knees and hit 155 x 2 to depth
SSB Good Mornings 60 x 8, 70 x 8, 80 x 8
SSB Olympic Squat 80 x 5 x 3, 90 x 5 x 2
Leg extension  3 x 15  (2 @ 25#, 1 @ 35#)
Plank 1 minute w/ 45# plate

Heavy bench
Foam rolling/stretching
Band Pull aparts - 100
*I've been off the flat bench for weeks, since this is the week before my meet, I decided to test the flat bench out... Here goes nothing!*
Flat bench:  bar x 10, 55 x 5, 65 x 5, 75 x 3, 90 x 1, 100 x 1, 105 - failed x TWO!  (GRRRRRRRRRRR)
85 x 3 x 3, 85 x 5 x 1 *stopped 1 inch from chest*

Incline DB 3 x15 (20#)
Military 3 x 8  (45#)
DB shrugs 3 x 15 (40#)
Band pull downs 3 x 15
Rear delt raise 3 x 10

Here is my 100 BENCH.... that darn elusive 100........ it did feel a LITTLE easier this time...

Foam rolling/stretching
Band Pull aparts - 100
*Texas Deadlift Bar * Pulled ALL SUMO tonight again
Deadlift - work up... 135x5, 155 x 3, 185x 2, 205 x 2, 225 x 1, 255 x 1  **NEW PR!**

Put on the ol' INZER here to try out some overloading... with the straps up!  YIKES!  I had never done this before.... boy it's a PAIN to get down to that bar in that suit....
Tried 275... FAILED.  I think it was mostly because I was fighting against the suit to get in position instead of working WITH the suit. So I tried it again
275 - SUCCESS!  x 1

My 275 lift success is a bit hitched yes... But I still LOVE IT!  WHY?!!  Because my right hand is my OVER hand and I REGRETFULLY forgot to cut my fingernails before deadlift night.  So even with powdered legs, that hand full of nails sunk into my thigh skin on the way up.... I just ripped it out and kept going!  This picture HARDLY does the blood justice!
Real nice....... BATTLE WOUNDS!!!

After this... dropped back down and repped out 225 x 7

 Since I was already in the suit and getting used to having those hateful straps up... We decided to squat some more for my accessory work (and it's always good to get some more squatting in!)

Wide stance squats in INZER single-ply suit
95 x 5, 135 x 2, 165 x 1, 185 x 1, 205 x 1, 225 - failed to hit depth

Put a fork in me.... DONE for the night
Hips are SMOKED!!!!!!  :)

Heres a couple of videos.....

My new PR of 255 on deadlift
*Keep in mind I just started Sumo form about half way through this cycle... and I've already passed my previous conventional PR in training!*

Hitting 275 in a suit *ugly and hitched a bit... but it's my first deadlift in a suit!*

205 squat in the mean ol' suit!  This might be one of my FAVORITE videos EVER!!!

Bodybuilding Night
Pull aparts 100
*this is my last "official" lifting night on the Cube before mock.  So for my accessory body building night... I went a BIT crazy.  The boys are running Sheiko.. so as my bodybuilding accessory work, I did Sheiko!  :)*
Here's how it went!
It ended up being like a THREE hour workout on Friday night........ with a BLOWN OUT pair of shorts to show for it!!!  Cuz that's how I roll!
A total of 16 squat sets were done with a grand total of 56 squats.... and some bench thrown in too!
Squat:  80 x 5, 95 x 4, 110 x 3 x 2, 125 x 2 x 5.
Bench: 50 x 5, 60 x 4, 70 x 3 x 2, 80 x 2 x 2, 75 x 3 , 65 x 5, 55 x 7
Dumbbell flys - 10 x 5
Squat:  80 x 5, 95 x 5 x 2, 110 x 4 x 4!!  *ouch!*
**I did every single squat wide stance**

Also - just for fun... in one of my first sets of wide-stance squats... as I hit depth - I blew out my shorts.  Don't worry though - I finished my set... cheeks out and ALL!  I finished the work out in blown out shorts with first of all a t-shirt around my waist.... then B-rad got me his squat suit which is entirely GIANT on me.  I put that on over my shorts and held it up with my SpudInc belt!!
Good thing we ARE here to work and NOT for a fashion show!!  ha ha
Cause I of course had NO back up clothing in my bag.
Lesson learned
Tell me THAT'S not dedication and HARD CORE!!!  LOL ...... I dare ya!  ;-)

Here's my 110 x 4 Wide Stance!  Keep in mind I've been doing wide stance squats for.. 2 weeks/maybe 3?

So that concludes this cycle of THE CUBE METHOD........
that's it folks.
All she wrote.
Starting tomorrow...... I'll be in hell...... and likely be an evil WENCH by week end from lack of carbs.
But hey..... I'll make weight and then I'm gonna KILL SOME WEIGHTS come next Sunday

I know you'll be on the edge of your seats waiting to hear my results!!!!!!
I'm just happy Monday after that is Labor Day...... REST DAY!

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