10/12/2016

Wednesday Night

DE Bench Press
Bar
135x10
155x5
185x3 8 Sets

Close-grip Bench
190x10
190x15 (plus set)

Wide-grip Bench
155x10
155x10

DB Lunges
25's x10 2 Sets

Rolling Extensions
25x10
30x10
30x10

Back pain just about zero. A lot of aches
and pains clearing up.

10/09/2016

Sunday Night

Still have some low back pain so
took it easy.

Deadlift - Reps
Bar
135x10
185x10
205x10

SLDL
135x8
135x8

Steep Incline Press
Bar
135x10
135x10
135x10

DB Incline Rows
30x15 4-Sets

Tricep Supersets
Rope Pushdowns SS w/OH Extensions
120x10                           120x10
120x10                           120x10
120x10                           120x10

10/07/2016

Friday

Speed Squats
Bar
135x10
175x3 8 Sets

Pause Squats
195x3 3 Sets

Front Squats
135x6 2 Sets

Inverted Rows
3x8

Took it very easy today. Since my
experiment with Sumo deadlifts on
Sunday I've had some mid-back pain.
Not the good kind though only a 1
or two on the pain scale. Better today
but I'm being cautious. Pause squats
were a new movement and I really
like them.

10/05/2016

Wednesday Night

Bench Press - Reps
Bar
135x10
155x5
205x10
205x10

Close-grip Bench Press
185x8
185x8

Wide-grip Bench Press
135x10
135x10

JM Press
135x8
135x8

Close-grip Pull-downs
120+Dbl Minisx15 3 Sets
120x15

My version of Cube Training. Its
pretty close to the original.

10/2/2016

Sunday Night

Deadlifts - Heavy
135x10
185x3
205x2
255x1
265x2
265x2
265x2
265x2
265x5

Block Pulls
285x2
285x2

SSB Squats
155x10
155x10
155x10

Shrugs
135x10
135x10
135x10

Rope Push-downs
Superset w/OH Extensions
100x10 / 100x10
100x10 / 100x10
100x10 / 100x10

Hammer Curls
30x10
30x10
30x10

After a de-load week and not
having alot of sleep I kept the
intensity way down but got the
prescribed reps on my CUBE
training plan. I'll build from
here.