[herderdude]

What happened to the ol' back?

[iparatroop]

So the back is hurt but you managed to knock out 80 goodmornings? Good night!

[NomZ]

Tweaked it somehow, no MOI I can remembr.

So the back is hurt but you managed to knock out 80 goodmornings? Good night!

lol they surprisingly didn't hurt much, just trying to stretch it out since it's locked up.


Fasted


Incline BB Bench
+pause
45x2x20
95x10
135x10
135x10
135x10
135x10
135x10


Catback Row
LBx5x25


Lateral DB Raise...DB Curl
20x20...30x15
20x20...30x15
20x20...30x15
15x25...25x20

[NomZ]

Cube Method Week 8, DE Deadlift


I'm a weak, broken man, so I'm currently not deadlifting; instead I do a weird exercise on my deadlift day trying to mimic my sumo stance.


203.5lbs dry
Fasted


Pre-wo:
1.5g X-Gels
1.5 scoops Craze


Concentric Sumo SSB Pin Squat
+replicates sumo deadlift start position
60x10
150x10
240x5
290x3
330x3
+belt
380x2
380x2
380x2
380x2
380x2
+replicating 3" sumo block start
330x8
330x8
+pause start
225x3x6


BB Shrug
225x20
225x20


V-Grip Lat Pulldown
180x15
180x15
180x15
195x15


HIIT
Stationary bike, 15min total.
5min warmup, 8x (0:15 on, 1:00 off)


This was last week's session and today's:





Just trying to mimic sumo start position and work on leg/hip drive till my back is better again. Spent the weekend with both my erectors locked up, could hardly roll out of bed in the morning. Was much better today.

[Sean1332]

Pretty ingenious idea. Think it'll carry over much to your deadlift?

[NomZ]

Cube Week 8 Bench Rep Day.


Fasted
1 scoop Condense


Pause Bench
45x20
135x5
185x2
215x2
245x2
265x2


Seated OHP
95x12
115x12
115x12
115x9
115x12


Catback Band Row
Light band x4x20


Pretty easy workout, 265x2 is a PR.

[Sean1332]

Nice and simple man

[NomZ]

Cube Method Week 8, ME SQ


Fasted 203.2lbs
1.5 scoop Craze


Squat
45x2x10
135x2x10
225x5
275x3
+belt
315x3
365x1
405x1
+RPM wraps myself
455x1
475x1 Easy PR


Shut it down.


Close Stance Leg Press
3 plates per side x25
4 x20
5 x20
6 x20
6 x20


Snatch Grip Dimmels
135x20
135x20
135x20


Leg Curl
90x3x20


Leg Ext
160x20, 10, 8 Rest-Pause


Back finally felt good today, so went for the 1RM like the prgram called for. Zero pain but right QL started to tighten up after 475, so shut it down instead of going for 500x1, which would have been a big PR. I think 500 would have happened without a doubt judging by the smoothness of 475.


Happy my back is no longer broken...didn't want to rebreak it as I still had swelling the lower erectors on Wednesday.

[Sean1332]

Nice squat!! Smooth the whole way through man. You have 500 man..but that 475 looked damn nice.

[herderdude]

That was NICE! You do a great job of sitting back and opening the hips. I wish I was that sturdy down there.

[rob112]

Killed it!

[NomZ]

Thanks everyone, was pleased with the cleanness of the rep.

Cube Week 9, DE Bench

Did the DE bench workout planned for next week instead of the weak point training as I want to go for a PR Wednesday on bench.

Fasted 203lbs

1 scoop Condense

DE Floor Press
45x2x20
135x5
+20 sec rest
185x2
185x2
185x2
185x2
185x2

Pause Bench
155x8
155x8
155x8

Neutral DB Incline Press
70x15
70x15
70x15

Standind DB Press
40x10
50x10
50x10
50x10

Farmer Walk
+thin EZ curl bars
125 per hand x20yd
125 per hand x15yd
125 per hand x15yd
125 per hand x20yd

Band Fly...Hyper Band Row
MBx3x15...MBx3x25

[Sean1332]

Copy and paste fail!

Edit: Nevermind

[NomZ]

Copy and paste fail!

Edit: Nevermind

Suck an egg.

Copy and pasta fails half the times and deletes all my formatting...

[Sean1332]

Goal for Wednesday? Plan for after this Cube cycle?

[NomZ]

Goal for Wednesday? Plan for after this Cube cycle?

Min 290 pause bench, want 300...

Deload after next week, rinse and repeat new cycle with a few mods.

[bolt10]

You murdered that squat. Definitely had a lot left, but no need to push it (as you stated).


I finally decided to comment in here but I have been stalking this log for awhile.

[iparatroop]

Glad your back is better and it's obvious by that squat PR. Great job man.

[NomZ]

You murdered that squat. Definitely had a lot left, but no need to push it (as you stated).


I finally decided to comment in here but I have been stalking this log for awhile.

Thanks bro, glad to have you. Hoping to feel good next week and crush some more heavy lifts.

I too just shadowed your log, maybe I should post more...

Glad your back is better and it's obvious by that squat PR. Great job man.

Thanks, was great to feel good again and hit a good lift.

[NomZ]

Cube Week 9, ME DL
Fasted 202.4lbs


1.5 scoop Craze


Deadlift
+conventional
135x2x10
225x2x5
315x3
+belt
365x1
405x1
+sumo stance
455x1
495x1
+conventional
405x5
405x5


BB Shrug
225x15
225x15
225x15
225x15


BB Lunge
45x25 per leg
45x20


No pain, just weak from 1 month off, surprised how weak my grip was too. I'll rebound back to 600. Didn't push it though.


I'll start X-Gels back up when nothing is bothering me.

[Sean1332]

Good to see you deadlifting again. I'm sure you're ecstatic about that.

X-Gels will be in my future again once I know my shoulders are %100

[herderdude]

Good to see you back. I find it amazing how much strength is lost in a short while of skipping main movements. It does come back quick, though.

[NomZ]

Thanks Sean and Herder, it's just good to be back, so I'll take it.

Cube Week 9, ME Bench


Elbow pain was bad yesterday, wasn't sure how i would feel going in today...


Fasted 202lbs
1 scoop Craze


Pause Bench
45x2x5
95x5
135x5
175x3
205x1
235x1
255x1
285x1 PR
300x0 Fail


Seated Cable Row
160x15
160x15
160x15
160x15


Lateral Raise
10'sx50
10'sx20


DB Curl
35x15 hammer
25x15 zottman
25x15 zottman
25x15 zottman


I'll take a 10lb PR on bench despite being in a calorie deficit, failed 300 about 7" after pressing off the chest.


I'll carb up for Friday to try and hit a squat PR, then deload.

[Sean1332]

Hell ya man! What do you plan on changing with th Cube after your deload?

[NomZ]

Added the bench vids.

Hell ya man! What do you plan on changing with th Cube after your deload?

More rowing and an extra squat day, as well as going for more than prescribed if I have it in me, but adhering to the scheme.

[Sean1332]

More rowing and an extra squat day, as well as going for more than prescribed if I have it in me, but adhering to the scheme.

I hear ya on going more than prescribed. All Brandon Lilly and Corey Hayes talk about are how they rarely follow the percentages. Have you looked at the template Lilly gave his testers before the book?


Good press

[bolt10]

I hear ya on going more than prescribed. All Brandon Lilly and Corey Hayes talk about are how they rarely follow the percentages. Have you looked at the template Lilly gave his testers before the book?


Good press

I think going through it one time following it closely is cool, but individuals all have differences and need to adjust based on a myriad of factors. Guys like you and Nomz are definitely the kind of people who have gotten to points where more individual adjustments are necessary (such as would be provided if you hired Lilly to customize the program). If you get what I am saying.

Either way solid results all around and I know I liked the lay out of the cube, but if I go back I will adjust based on my own strengths and weaknesses.

[rob112]

Congrats NomZ on the PR! Second attempt was close as hell too.

[NomZ]

I hear ya on going more than prescribed. All Brandon Lilly and Corey Hayes talk about are how they rarely follow the percentages. Have you looked at the template Lilly gave his testers before the book?


Good press

I have not seen that, but I have seen his most basic version, where it's just work up to X rep on X day and then do weak point training.

I think going through it one time following it closely is cool, but individuals all have differences and need to adjust based on a myriad of factors. Guys like you and Nomz are definitely the kind of people who have gotten to points where more individual adjustments are necessary (such as would be provided if you hired Lilly to customize the program). If you get what I am saying.

Either way solid results all around and I know I liked the lay out of the cube, but if I go back I will adjust based on my own strengths and weaknesses.

Exactly why I followed his template to a T the first time.

lol I'm too broke to hire someone, I have SnC coach friends and I can program too.

Looks like I added 10lbs (more like 15-20) to my max bench, 10lbs to my squat (hoping to make that 40lbs this Friday), and didn't deadlift...

[herderdude]

I'd say that's a good cycle! I'm definitely going to be more instinctive this cycle. Work up to a hard set of 5-8 on rep days, get some volume with doubles and triples on heavy days, and just get good speed with good weight on explosive days.