11/6: Cube W3 Explosive Bench

Bench:
45x15
95x10
135x6
165x1
185x3x2
185x3x2 wide grip
185x3x2 narrow grip

Bench: paused 1in off chest
175x6x3

Half kneeling landmine press:
45x12
70x10x3

Seated cable row: weight per handle
60x12x2
70x10x3

Tricep pushdowns:
50x15x2
40x15

Cable flyes: weight per handle
20x12
25x10x3

Reverse cable flyes: unilateral
10x12x3

Bottom up kettlebell press: unilateral
22x10
17.5x12x2

Ab wheel: kneeling
bwx8x2

11/8: Cube W3 Squat Reps

Squat:
55x10
145x3
195x1
235x1
265x1x2
285x8 PR
305x4 PR?
315x3
325x2

SSB squat:
60x5
150x5
200x1
240x3x2

Lat pulldown:
100x12
120x10
140x10

11/10: Cube W3 Press Day

Dumbbell bench:
35x15
55x10
75x10

I was going to do 75x10x3 but the first set was pretty uncomfortable so I just moved on.

Log press: strict
75x12
115x10
135x5x2
155x5 push
145x8 push

Half kneeling landmine press:
45x12
70x10x2

Lateral raises:
15x15

Reverse cable flyes: unilateral
5x10x2

Bottom up kettlebell press: unilateral
17.5x10x3

11/11: Cube W4 Deadlift Reps

Deadlift: conventional
135x5
225x5
275x5
315x5
365x4

Rack pulls: 1-2in below knee, sumo
135x5
315x5
405x5
455x5
455x6
495x4
545x1

I meant to do a triple at 545 but ripped a callus on the first rep. Should have worn straps but oh well. My lockout is feeling strong though, and moving 545 was no problem at all.

Isolateral pulldown: unilateral
45x15
70x12x2

Suspended cambered bar goodmorning:
135x5
185x5
225x5x2

11/13: Cube W4 Heavy Bench

Bench:
45x10
95x5
135x5
165x1
195x1
220x1
235x5 PR
250x1
260x1 PR
225x5 close grip slingshot
185x5 paused 1in off chest

Today was supposed to be 235 for 3-5 doubles but the weights were moving so quickly that I knew I had my year end goal of 260 in me today. I got a pretty bad hamstring cramp prior to unracking it but still managed to get it fairly easily (without a pause though). Hopefully I can pause this weight before the year is over but if not I'm still counting this as meeting my 2013 goal.

Lying triceps extension:
60x10
80x8x2

Lateral raises:
15x12
20x12
25x10
20x12

Cable flyes: weight per handle
15x10x2

for the PR.

Did you go all the way down to your chest though? It looked like you stopped short by a non-trivial amount, but that could just be the camera angle or something.

Thanks!

I definitely touched, but I did use a little bit of momentum and got that bar away from chest as fast as humanly possible.

11/15: Cube W4 Explosive Squat

Squat:
55x10
145x5
195x2
235x1
255x1 long paused
295x1
315x1
330x1
345x1 PR
365x1 PR

365 moved surprisingly quickly but I can't tell if I hit depth or not. I'm pretty sure I did since I normally squat deep and all of today's videos from a side angle are to depth but I really can't tell from this back angle.

Reverse band squat: light bands
365x2
385x3
405x1

I have no idea how much weight these took off but I'm sure its a lot since these weren't very difficult.

Squat: 2-3 second pause, beltless
255x1x6

It looks like you could have gone down a bit more. But dude...

You are very humble. You moved 365 like there was a rocket up your butt. Very impressive!

Thanks! I've been working on doing every rep as explosively as possible and it appears to be paying off.

11/17: Cube W4 Press Day

Bench: all reps long paused
45x10
95x5
135x5
165x5
195x3
195x4x2 wide grip
135x8 extra wide grip

Incline dumbbell press:
40x10
60x8
75x6x2

Triceps pushdown:
40x20
40x16x2
40x12

Seated cable row: unilateral
60x10x3

Reverse cable flyes: unilateral
5x15x2

11/18: Cube W5 Explosive Deadlift

Deadlift: sumo
135x5 conventional
135x5
225x3 conventional
225x3
275x3 conventional
275x1
315x1 conventional
315x1
365x1x2 conventional
365x1x6
405x1
455x1

All sets besides the 405x1 and 455x1 were done beltless and with a double overhand grip. Everything felt good and fast today.

Snatch grip rack pulls: 1-2in below knee
135x5
225x5
275x5
315x5
345x5x2

SSB squat:
60x5
150x5
200x5
240x5
260x3x2

11/20: Cube W5 Bench Reps

Bench:
45x10
95x5
135x5
165x5
195x3
225x3 paused PR
225x8 PR
245x2 slingshot
255x1 slingshot

Bench: paused 1in off chest
185x7x2
185x5

Landmine press:
55x10
70x10
80x20x2

Triceps pushdown:
50x25
50x16x2

Lat pulldown:
120x10
140x8
160x8

11/22: Cube W5 Heavy Squat

Squat:
55x5
145x3
195x2
235x1
265x1
295x1
325x3 PR
335x2 PR
345x2 PR
365x1
365x3x2 reverse average band

I forgot my knee sleeves at home today but didn't really notice a difference squatting. I managed to take 365 much deeper this time.

Suspended cambered bar goodmorning:
45x5
135x5
185x5x4

Banded lat pulldown: average band
16x2
12x2

Walking lunges:
45x10x2

11/25: Cube W6 Heavy Deadlift

Deadlift: sumo
135x3 conventional
135x3
225x3 conventional
225x3
315x1
365x1
405x1
455x1
495x1
525x1 PR
545x1 PR
455x2x2

Isolateral row: neutral grip, unilateral
90x10
90x12
90x15

I haven't pulled heavy in 6 weeks so I wasn't sure how this would go. My mobility and positioning were lacking today and this definitely made 545 more difficult than it needed to be. I'm not sure if it would have passed in a meet since the bar stopped for a second but I didn't hitch and did successfully lock it out eventually. I uploaded a video with all of my pulls starting at 405 to show the speed and form I'm working with with submaximal weights. The 545 starts at around 2:20.

11/27: Cube W6 Explosive Bench

Bench:
45x10
95x5
135x5
165x3
195x3x3 narrow, wide, normal grip
185x3x3 narrow, wide, normal grip
185x5 paused close grip
205x5 paused close grip

195 didn't move how I wanted it to so I lowered the weight back down to 185 which also didn't move how I wanted. 205x5 went surprisingly well with the close grip though.

Decline lying triceps extension:
60x12x3

Lateral raises:
15x15
20x15x2
15x15

Dumbbell curls:
20x10

I then proceeded to dick around on all sorts of machines for 20-30 minutes before going home.

11/29: Cube W6 Squat Reps

Squat:
45x5
95x5
135x3
185x1
225x1
255x1
285x1
315x6 PR
335x3 PR
285x9 PR
225x3 paused
235x3 paused
245x3 paused
245x1 oly stance long pause

I had to use a normal bar today instead of the squat bar. I felt way less stable with the less aggressive knurling but it was kind of nice squatting with a slightly thinner bar.

Suspended cambered bar goodmorning:
45x5
135x5
185x6
205x6
205x8

Seated cable row: unilateral
70x13
85x10
100x10

Walking lunges:
40x12
40x10

GHR:
bwx7
bwx6

I really haven't been doing enough GHRs lately. These felt hard as ****

12/1: Cube W6 Press Day

Dumbbell floor press: unilateral
25x10
40x8
50x8
60x6
60x8
60x10

Decline lying triceps extension:
60x10x3

Lateral raises:
15x12x3

Bradford press:
30x15
40x12x2

Cuban press:
30x8x2

Seated calf raises:
55x15
110x5 cramp
90x12x2

Standing cable crunches:
55x15
70x15
80x10

Pavlov press:
30x12

Cable flyes:
15x12
20x10x2

12/2: Cube W7 Deadlift Reps

Deadlift: conventional
135x5
225x5
275x5
315x5

Deadlift: sumo
315x1
365x1
405x5 beltless PR
455x5 PR

Stiff leg deadlift:
225x5
275x5
315x5
315x5x2 2in deficit

High machine row:
100x10x3

Nice dl. I'm pretty sure that would pass no problem.

12/4: Cube W7 Heavy Bench

Bench:
45x5
95x5
135x5
155x3
185x3
185x1x2
205x1
225x1
240x1
240x2 PR
225x2x2 paused
225x3 paused
225x2 long paused
225x4 2board
185x5 paused 1in off chest

I tried benching without a belt today and driving my heels down per the recommendation of Charles (world record holding trainer) and it worked out OK until the first set with 240. After barely getting the first rep I added the belt and was able to hit a double at 240 but it was a huge struggle. I'm no longer cramping without the belt but I think I might subconsciously set up with a smaller arch without it. Also, today was the first day in a longggg time where I felt ZERO strain on my anterior delts despite the smaller arch. The only thing I did differently was switch out Kstar's banded bully for Donnie Thompson's version and the difference was tremendous. If anyone is having trouble with internal rotation I highly recommend checking this video out: http://www.youtube.com/watch?v=aFrXXc3spaM

Straight arm pulldown:
40x10x3

Seated cable row: unilateral
60x10
70x10x2

Landmine press:
45x10
70x10x3

One arm barbell row:
95x10x2

Barbell curls:
45x10x2

Lateral raises:
15x15
20x15x2

Triceps pushdown: rope attachment
40x12x3

Cable flyes:
15x10x2

Low cable flyes:
15x10

Pavlov press:
35x12

Ab wheel: kneeling
bwx11

12/6: Cube W7 Explosive Squat

Squat:
55x5
145x5
195x1
235x1
265x1
295x1

Squat: reverse light band
285x3
325x3
355x3
375x3
395x2

Suspended cambered bar goodmorning: oly shoes
45x6
135x6
185x6
205x6x2
205x9

Walking lunges:
40x12x3

Seated cable row: weight per handle
70x10x2
70x12

12/8: Cube W7 Press Day

Dumbbell floor press: unilateral
30x10
45x10
55x10
65x8x3

Landmine press:
45x10
70x10
80x10x2

One arm barbell row:
70x10
95x10
105x10x2

Tate press: unilateral
30x10
35x10x2

Lateral raises:
15x12x3

Triceps pushdown: unilateral
20x10x2

Reverse cable flyes: unilateral
5x10
10x12x2

12/9: Cube W8 Explosive Deadlift:

Deadlift: sumo
135x5 conventional
135x3
225x5 conventional
225x1
275x3 conventional
275x1
315x3 conventional
315x1
365x1 conventional
365x1
385x1x6
425x1
475x1

Snatch grip rack pulls: 1-2in below knee
135x8
225x6
275x5x2

I left my chalk at home and apparently lost a strap so I couldn't go as heavy on these as I would have liked.

SSB squat:
60x5
150x5
200x5
240x5x3
270x2
290x1
300x1

Seated cable row: weight per handle
85x12
100x10
115x10

12/11: Cube W8 Bench Reps

Bench:
45x5
95x5
135x5
165x3
185x2
205x1
225x3 paused
225x4
225x1 long paused
225x5x2 slingshot long paused

I was hoping to set some paused rep PRs but my triceps weren't feeling it today. I was fast off the chest but my lockout was pretty weak. I have been neglecting forearm/bicep/tricep mobility work lately in favor of spending more time on my anterior delts and that's apparently unacceptable. My anterior delts and pec minor have been feeling really good though so at least I'm making progress somewhere.

Seated cable row: weight per handle
60x15
70x12x2

Straight arm pulldown:
40x10
40x12

Landmine press:
45x10
70x10
70x10x2 kneeling

One arm barbell row:
45x10
70x10
95x10
120x10

Triceps pushdown: pronated
40x15
50x15
60x12

Reverse cable flyes:
5x15
10x12