Course Changes and Goals

Reps and Hypertrophy is the name of the game right now. I bought into
The Cube as a training philosophy and I'm reading alot of Paul Carter
stuff too.

Let me sum up the "major" changes:

Instead of working lots of boards I'm working raw bottom-end strength
to get the weight moving and keep it moving.

Heavy full-range reps in the 3-8 range with testing at the end of each
cycle.

Lots of inclines on bodybuilding day mainly because overhead work
causes me alot of problems these days. Also lots of delt work. Tricep
work is high-rep work up to and including 100. Doing curls for the 1st
time and enjoying it.

Some rep schemes:
3-Sets: 1st to failure, 2nd and 3 sets trying to get 50% of what ya got.

10 reps going for 15

350: 3 sets to 50 reps.

I'm in the process of putting some rep goals together. The deal is to get
stronger by doing more reps with more weight. More muscle should
help. Ingenious right?

4/28/2013 Steve Denning

Bodybuilding Day

CG Inclines
Bar
135x5
155x5
175x14
175x7
175x5

Supine BB Raises
Bar x15
Bar x15
Bar x10

Plate Raises
45x10

Seated Incline DB Rear Delt Swing
35x1-Minute

Rope Curls
110x50

Scott
CG Inclines
155x7
155x6
155x6

Supine BB Raises
Barx15 3 Sets

Plate Raises
45x10

Seated Incline DB Rear Delt Swing
35x1-Minute

Rope Curls
110x50

The Q
CG Inclines
175x9
175x6
175x5

Supine BB Raises
Bar x 15 3 Sets

Plate Raises
45x10

Rope Curls
110x50

Soreness to follow...

4/25/2013 Steve Denning

Bench Day

Bar
135x5 2 Sets
185x3
225x2
Put on F-6
335x3 3-Board
355x2 3-Board
405x1 2-Board
405x1 1-Board

CG Bench (Raw)
225x6
225x5
225x3

1.5 Bench Rep-out
135x10

Scott
225x2
Put on Loose Katana
315x1

CG Bench
155x12
155x8
155x6

1.5 Bench
135x4

Dan Z
Put on 54" Super Katana
335x4 3-Board
355x3 3-Board
405x1 2-Board
405x1 1-Board

CG Bench
225x16
225x10
225x8

1.5 Bench
135x1 A Bunch, don't remember. Prolly less than me...

Shirts are just fun. 405x1 to a 1-Board is a great place to be
4 months out from a meet. Still working raw strength and
 hypertrophy mainly but will have the occasional shirt day.

4/21/2013 Steve Denning

Bodybuilding Day

Rope Pushdowns
110-150-110 8 reps each*

Rope Curls
100x50

Band Front Raise
2-Minis x15, 1-Mini x15

4/19/2013 Steve Denning

Bench "Reps" Day

135x10
185x3
225x2
245x6, x2

1.5 Paused Bench
180x4x4

CG Bench
140x25

KB Rows
KBx30
KBx20

DB Front Raise
1x20

Missed my goal of 245x8. Up till
6am on shift. Should be able to crush
it anyway.

4/14/2013 Steve Denning

Bodybuilding Day

Standing 1-Arm Press
25x10
45x10
70x8 R*
70x2,x3,x4 L*

Vogelpohl Rows
150x15
150x15 + Dbl Mini 3 Sets

Overhead Cable Extensions w/Tricep Attachment
130x30  -  130x15  -  130x15

Rope Curls
90x50


The Q

Reverse-M-Mini Band CG Paused BP
185x5
205x5
225x5*

Straight Weight Paused 1.5 BP
155x4
135x4 3 Sets

Vogelpohl Rows
150x15
150x15 + Dbl Minis 3 Sets

Rope Curls
90x50

Some fun you bet. CASPs....

4/12/2013 Steve Denning

Bench Day

I was so discouraged with my lifting today
I considered taking up needlepoint but instead
I thought about my real goal. To string together
small PRs over a time. I didn't get a PR but
went down 5lbs from my last "heavy day".
Not to overthink it BUT with no spotter or
handoff I had raise the safety bars a notch
over my usual setting and be out of position
from my usual set-up. Did it cost me a 5lb
PR? Possibly. So instead of kicking myself
in the ass I'm going to move into my last Cube
cycle prior to a contest prep positive and looking
for that small PR. My rant endeth.

Bench Press
Bar
135x5 2 Sets
185x3
225x2
275x1
285x0

Paused 1.5 BP
175x4
185x4 3 Sets

Paused CG BP
135x30

Rolling Ext
45x10
55x10

Rope Pulls to Throat
100-150 10-12 reps ea

Mini Band Front Raises
2xTNF

4/7/2013 Steve Denning

Bodybuilding Day

Seated Steep DB Inclines
25x10
50x10 4 Sets

OH Cable Extensions
130x25, x12, x7 {1 minute rest in-between

Rope Curls
80x50

Band Rear Delts
Minis x25 4 Sets

Scott and Q did the same except on Inclines,
Scott did 2.5 sets, Q did 15-7-5 on Extensions.
Next Friday is Heavy Bench week.

4/5/2013 Steve Denning

Close-grip Paused Bench Press
185x6
205x6

DBBP
65x5
100x7

CG BP
135x25

Cable Crossover Lat Pulldowns
100x20
100x20
90x20

Green Band Pushdowns
1x100

Scott

CGBP Paused
185x6 (!)

DBBP
65x10

CGBP
135x15

Cable Crossover Pulldowns
100x20
100x20
90x20

Green Band Pushdowns
1x100

The Q

CG Paused BP
185x6

DBBP
25x10
25x10
Another Set - Not Sure


Dan Z

CG Paused BP
225x6
275x6 Nice!
135xAlot (not sure)

Cable Crossover Pulldowns
100x20
100x20
90x20

Green Band Pushdowns
1x100

Good Times. Next week is the end of the
2nd Cube cycle. One to go, then a short
competition prep and time to lift!