Cube Method - Week Three

Training Log - The Cube Method

Preparing for BATTLE...
my Journey in Powerlifting

WEEK THREE

(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 3


If you missed Week 1 - you can find it here.... Cube method - Week one
And week 2 - can be found here...   Cube Method - week two

 Rep squats
Foam rolling/stretching
Pull aparts - 100
Squat 1 set x 8 reps @ 70%  (125#)
Squat - 1x135; 1x145

*ALL squats done without knee raps - this is a rep PR  and a max PR at 145 without wraps

Video of 125x8 below - and thanks to B-rad for getting me through it... I was certain I could NOT do these reps without knee wraps*

SSB Good Mornings 3 x 8 (85#) and Wide Stance 60 x 8 x 2. 

Leg Extension 3 x 12
Olymp Squat 1 x 8 @ 85#
Plank - 1 min (+25# plate)

Heavy bench
Foam rolling/stretching
Pull aparts - 100
Flat bench 5 x 2 @80% = 85x2, 95 x 1, 100 x 1, 105 x FAIL, 85 x 4, 105 x 3 (2 brd), 115 x 1 (2 brd)
Bench 2 x 15 @60-70% (65#)
Military  3 x 12
DB shrugs 3 x 15
Band lat pulls 4 x 20
Kroc rows 3 x 15
Plank - 1 min (+25# plate)

Deadlift
Foam rolling/stretching
Pull aparts - 100
work up to a heavy weight 95x5(conv) x5 (sumo), 135x5(conv) x5(sumo),185x2 (sumo) to 205 x 2 (sumo)

*Video below of my 205 x 2... I'm liking the sumo better, hoping I can work up as strong as my conventional form*

Dead sumo 155 x 5 x 3
Stiff Leg Dead  95 x 8 x 3
Rows 55 x 8 x 3
Lat band pulls 3 x 12
Leg curls  3 x 15
Plank 1 min + 25 plate

Bodybuilding Night
Foam rolling/stretching
Pull aparts - 100
Calf Raises 75
Military press  45 x 10, 55 x 5 x 3
Flat Bench 5x5 @ 65#
Bicep w barbell 35 x 10 x 3
Tricep CAZ presses 3 x 12
Leg extension 3 x 12


Only got one day of our low intensity cardio in this week - and TRUTH moment.... I have been ABSOLUTELY 100% TERRIBLE with my diet this week!!!
I mean TERRIBLE  "I refer to it as FAT week!
TERRIBLE

So - next week I'm going back on no CARBS.... getting myself lined back out and then hopefully doing Carb Backloading again...
But I first have to line myself back out!

HEAVY SQUATS Sunday night..... the start of another week!