Sean's Powerlifting Journey

Cube Method W3 Body Day

Prewo: 1 scoop Gatorade, 4 PeakBeta+, 200mg
Caffeine

Warmup:
Mini band pull aparts in front and behind head, door frame spider crawl with doubled mini, banded pull downs, push-ups

Close Grip Bench Press w/ Titan Ram
225x10
275x3x2
225x7

Unilateral Standing DB Press
50x10x2
40x15x2

BW Dips/Meadows Rows
x20,18,15,15/ 90x15,15,12,10

Face Pulls/Barbell Curl
65x15x3/70x10x3

Then we pulled the tire..

CG with the Ram torched my triceps. I warmed up doing reps of 8-10 up to 185. The Ram didn't provide an enormous amount of support close grip but it did its job. I slowed down once the Ram took tension in order to avoid using it to bounce.

The face pulls were done on a sh1tty cable system so I just focused on a nice controlled movement. Shoulder strength is coming back. 2 weeks ago 10 dips made me burn.

I did 4.5 pulls with the tire. 20 yards each with a heavy mooring line. First pull was with the tire weight. After that we threw 15lbs on. 2 seated, 2 standing, about half the distance in a plank position using lats/triceps to pull.

Post workout: Pizza & Wings
 

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Oooo. CGBP with a Ram! Hrrm I like it. Was thinking of doing the same with my Mad Dog
 
Conditioning

Sled (tire) pulls

~100ft
Tire weight x 2
+ 45 x 2 x 2
Tire weight x 2 ran backwards
Tire weight x 2

Ended it there because I'm on duty and we were launched for a case.

Agile 8 tonight.

Suited deadlifts tomorrow morning.
 
****! No geared lifting for me yet. I couldn't get the suit over my big ass. Squat suit went on easy as hell. DL suit no bueno. Too tired of it to give a crap about putting on briefs.
 
Side note: the kid did well in his first meet...1272 total and that was with bombing out on 2 bench lifts.
 
AZMIDLYF said:
Side note: the kid did well in his first meet...1272 total and that was with bombing out on 2 bench lifts.
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Freaking sweet, strong kid!
 
Sean1332 said:
Awesome AZ! I was wondering. Bet it was a blast.
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Definitely my kind of day but a long one...weigh in at 8 am and left there at 7 pm.

rob112 said:
Freaking sweet, strong kid!
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Thx Rob...he has a solid base but found where he needs improvement of course. He won his class and set a state record in deadlift.
 
Sean1332 said:
Conditioning

Sled (tire) pulls

~100ft
Tire weight x 2
+ 45 x 2 x 2
Tire weight x 2 ran backwards
Tire weight x 2

Ended it there because I'm on duty and we were launched for a case.

Agile 8 tonight.

Suited deadlifts tomorrow morning.
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You guys are freaks. I don't think I have my legs up under me enough to incorporate all the sled pulls yet. Today I did:

Squats 5x2
Goodmornings 3x8
Leg press 3x20
Lunges 3x12
Backs raises 1x60
Lying leg curls 2x50

Thought I was gonna pass out or vomit. You're a beast Sean.
 
CincyKiller45 said:
You guys are freaks. I don't think I have my legs up under me enough to incorporate all the sled pulls yet. Today I did:

Squats 5x2
Goodmornings 3x8
Leg press 3x20
Lunges 3x12
Backs raises 1x60
Lying leg curls 2x50

Thought I was gonna pass out or vomit. You're a beast Sean.
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I've felt like that quite a few times. Glad you're enjoying the Cube.
 
Cube Method Week Whatever/Heavy Deads

4" Block Pull
Singles 455/485/505(~95%)

2" Block Pull w/ reverse light bands
525x2x2 (100%)

DB Lunges/GHR (light orange around chest)
40x10x3/ x10x3

DB Rows
110,115.120x10
130x8

BB Shrugs
315x8x2

Today started off horribly mentally. Morning PT at work took a bit out of me.I was hell bent on using the suit and thought I had leaned out enough for it. I couldn't get it over my bubble butt. I'll hold off till the time is right.

I loosely based my primary lift off BL's template he wrote for his testers. The ME days have you using some variation going up to 95-100%. I shut it down at 95% and used the reverse bands as a supplemental lift. The crossfitters had the heavy blues for some reason otherwise I would have liked to pull at 105%+

Hands are shredded from the Texas Powerbar.

Video to come in a bit.

Starting the Cube's shirted bench template tomorrow with chained floor press.
 
Smooth as silk bubba! No sticking points in that motion yet.
 
Thanks bud. I gotta figure out a better reverse band setup. The cage doesn't allow me to pull from the ground and I ran out of boards for me to stand on.

Edit: I shoulda just pulled standing on some plates....duh. Oh well, I suck from blocks.
 
My Izner 10mm belt came in after a month. Unfortunately, I'm not fat anymore. I fit comfortably at 2nd to last set of holes and tight on the last set. I still plan on losing a few lbs. Should I return it or just punch out holes as I need?

Or if any of you guys want it ill sell it. Red white and blue
 
Sean1332 said:
My Izner 10mm belt came in after a month. Unfortunately, I'm not fat anymore. I fit comfortably at 2nd to last set of holes and tight on the last set. I still plan on losing a few lbs. Should I return it or just punch out holes as I need?

Or if any of you guys want it ill sell it. Red white and blue
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I'd for sure return it. Do you have a good enough belt to last you for the time it's gonna take to get another?
 
herderdude said:
I'd for sure return it. Do you have a good enough belt to last you for the time it's gonna take to get another?
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Yeah my EFS belt is still fine. Just stiff as ****. I may rub it down with saddle soap. The Inzer is nice, man. Especially when it looks the the American flag wrapped around my abdomen.

I'll return it tomorrow unless any of you want to pay the sale price (I'll cover shipping)
 
Hey, man have you joined the Cube Method Facebook group (assuming you FB)? It's a glorious treasure trove of cube info.
 
You can deadlift in a squat suit fyi, it works almost as well, depends on the person.
 
It's weird that you have had some trouble with your EFS belt. I and others I know love our belts from there. Have you tried storing it coiled, alternating between the right-side out and inside-out?
 
Torobestia said:
It's weird that you have had some trouble with your EFS belt. I and others I know love our belts from there. Have you tried storing it coiled, alternating between the right-side out and inside-out?
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I have the economy belt. I like it but it just feels stiff as hell. Like I said, I'll throw some saddle soap or mink oil on it and she should be good to go. I just wore it for a 335 floor press PR so it does its job.

You work for EFS?????
 
I didn't like my 13 mm efs belt. Couldn't get down to the bar when dl'ing.

I love my 6.5 mm efs belt though...
 
I believe the EFS economy belt has a plastic core, so conditioning the leather will not make it softer.
 
NomZ said:
I believe the EFS economy belt has a plastic core, so conditioning the leather will not make it softer.
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Yeah it's plastic. Part of the reason I bought another belt. Correct you are....didn't think of that with the leather conditioning.
 
Sean1332 said:
You work for EFS?????
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Haha, no, I don't.

I just went on their website, though, and noticed they don't even sell the belt I bought anymore. I also could have sworn it was something like 11mm, not 13mm or 6.5mm.
 
Torobestia said:
Haha, no, I don't.

I just went on their website, though, and noticed they don't even sell the belt I bought anymore. I also could have sworn it was something like 11mm, not 13mm or 6.5mm.
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The economy is 13mm only I believe. I liked the 10mm better when I tried it on last night anyways.


I was about to hound you for EFS discounts....lol
 
Cube Method ME Bench
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Floor Press w/ 3x20lb chains ea/ side
255x1
285x1
305x1
325x1
335x1 forced fail
335x1

Flat Bench Press, held 1" above chest
185x10x3
135x8 paused 1" above chest

Tate Press with red mini around back
25x15x3
25x12x1

Seated DB Press, full ROM and lockout
50x10x3

Seated DB Cleans
15x alot x3

Banded Tricep Ext, Black onyx mini
x100

Ab Wheel in 40lb vest
X8/8/5

What an awesome freaking day! PRs across the board. Most raw weight I've handled ever for a pressing movement. Back was tight, shoulders were warm. My hips and back stayed tight during my flat bench. (Stick um spray rocks)

Floor Press:
325 went up slow but smooth. The guy spottin me 335 grabbed the bar while it was still in an upwards motion. Went for it a second time and I was desperately trying to get my legs into the movement, hence my butt going everywhere.

Flat bench:
Keepin it an inch above the chest was brutal. I can see how it helps getting passed that stick point and it feels more natural than a pin press.
 
That set at 135 looked brutal! Nice work. 275+60chain is my PR as well on floors.
 
135 never felt so heavy before haha

Warm ups were agile 8 for the hips. Banded pull aparts in front and behind, external rotations, doubled mini j-cup walks up the power cage, push-ups.

100g carbs pre and post. Carbs rest of the day will be veggies and oatmeal. Weight was 210 at wake up. No hits in strength nor endurance.
 
Sean, my understanding of the floor press purpose is that it takes the leg drive out of the lift. You also need to come to a complete pause in the bottom. If you want a good combo of leg drive/bench form and complete stop then I would go with a pin press on the bench. Your form looks awesome on the lift bubba.
 
Thanks AZ. Yup, leg drive understood. I only had the legs in the picture to maintain my arch and upper back tightness. The 335 was just a desperate attempt to get the weight up.
 
Dude, that's a SOLID session. Well done, I'm pretty pumped up just reading about it.

Great work.
 
Talk about a setup and awesome arch! Wow

I have chest day today as well. Was researching last night about shoulder stress and where the bar lands on the chest. Turns out I've been going too high on the chest and instead of pinching the blades low I've been pinching high. Both are stressing the hell outta my R SH. Think I have too much internal rotation as well during the movement so I'm gonna try to tuck the elbows in more... Lessons learned
 
Same for me. I focus more on getting my lats flexed out and elbows tucked on the decent. My shoulder was jacked for a while..neglected proper shoulder strengthening..I'm still being safe, hence the board/floor/Ram pressing
 
Okay so I'm counting calories again....bleh

Downloaded MyNetDiary, much better than MyFitnessPal. It put my maintenance around 3500 so I'll be taking in around 3300. Roughly 30/40/30 FCP but I don't really give 2 craps about ratios... I'll increase cals to maybe 3600-3800 on lift days, and 3200-3300 on off days. Sound decent? I normally wouldn't care. I did the calorie count thing before for far too long and I'm fairly good with how much I eat but I don't want to under eat TOO much...Not used to eating under 4grand
 
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