To Infinity.... and Beyond!
- Thread starter Dustin07
- Start date
Segansational
Well-known member
Well, it happened boys. Was walking down from the woodshed getting some firewood and my wife said my muscles were looking "huge"
I've flown too close to the sun.
First thanksgiving that I've been free of alcohol probably in all my years post age 21.
Happy Holiday to y'all !
You've reached peak Dustin. It's all down hill from here on out. Cherish these memories!!
Also, as someone who's working towards improvement in several aspects of my life, kudos to you on the alcohol-free holiday. Sometimes an uphill battle!
Hope you had a great Thanksgiving!
Dustin07
Legend
Week 3, light day
Bench - Comp/Pause
2 x 10 x 95
1 x 5 x 135
8 x 150
8 x 185
5 x 210
5 x 3 x 240
AMRAP - Comp x 2
165 x 16, 16
CGBP - AMRAP x 2
175 x 12, 12
Incline DB
12 x 50s
10 x 60s
8 x 70s
6 x 80s
Skull Crushers - ez bar
12 x 40
2 x 10 x 70
Seated Arnold's
4 x 12 x 25s
DB flys
10-12 x 25s, 35s, 40s, 30s
Cable OH extensions
3 x 15
Notes
Weight still +5lbs at 197
The "comp" style bench, I actually was feeling so great I ran a full 5 count pause on the third rep of the last set. Had a slightly wider grip today with middle finger on band vs my normal ring finger.
On the AMRAP I still had a brief pause on each rep, but nothing like the working sets tbh. Still, was not T&G.
Delt pump was insane today.
Added extra cable OH extensions today because elbow wasn't enjoying skull crushers at all.
Bench - Comp/Pause
2 x 10 x 95
1 x 5 x 135
8 x 150
8 x 185
5 x 210
5 x 3 x 240
AMRAP - Comp x 2
165 x 16, 16
CGBP - AMRAP x 2
175 x 12, 12
Incline DB
12 x 50s
10 x 60s
8 x 70s
6 x 80s
Skull Crushers - ez bar
12 x 40
2 x 10 x 70
Seated Arnold's
4 x 12 x 25s
DB flys
10-12 x 25s, 35s, 40s, 30s
Cable OH extensions
3 x 15
Notes
Weight still +5lbs at 197
The "comp" style bench, I actually was feeling so great I ran a full 5 count pause on the third rep of the last set. Had a slightly wider grip today with middle finger on band vs my normal ring finger.
On the AMRAP I still had a brief pause on each rep, but nothing like the working sets tbh. Still, was not T&G.
Delt pump was insane today.
Added extra cable OH extensions today because elbow wasn't enjoying skull crushers at all.
Dustin07
Legend
Your journey is much more virtuous than mine, I'm afraid. Much to the chagrin of friends and family, I have no desire to improve, grow, change, win friends or influence people. I'm just simply giving my liver and hormones a stronger chance at success for the next six weeks as I focus on this bench program. I'll be back on the sauce before you know it.You've reached peak Dustin. It's all down hill from here on out. Cherish these memories!!
Also, as someone who's working towards improvement in several aspects of my life, kudos to you on the alcohol-free holiday. Sometimes an uphill battle!
Hope you had a great Thanksgiving!
gphagan1
Legend
Looks like the Cube Predator program is working good for you…..steady progress always wins in the long run.
Dustin07
Legend
Deads
2 x 10 x 135
5 x 225
2 x 275, 325, 370
1 x 405
RDL
3 x 5 x 315 (DOH)
BB Rows
3 x 10 x 135
Incline seated db curls
3 x 10 x 30s
+ 5 x 40s, 5 x 30s, 10 x 25s (drop sets)
T bar rows
4 x 12
Superset with ez bar curls
4 x 12 x 60lbs
Lat pull downs
3 x 10
Weight a whopping 198 this morning. Thicker n a snicker.
2 x 10 x 135
5 x 225
2 x 275, 325, 370
1 x 405
RDL
3 x 5 x 315 (DOH)
BB Rows
3 x 10 x 135
Incline seated db curls
3 x 10 x 30s
+ 5 x 40s, 5 x 30s, 10 x 25s (drop sets)
T bar rows
4 x 12
Superset with ez bar curls
4 x 12 x 60lbs
Lat pull downs
3 x 10
Weight a whopping 198 this morning. Thicker n a snicker.
Dustin07
Legend
Good complete back workout….. bet you felt skrong after that one.
I feel wrecked, lol. Today is a much needed rest day. the last few days have been pretty decent high output sessions for me, and I've been very very well fed
Kind of a crappy picture but last night I washed and loaded a 5g bucket of sand (probably 75lbs+?). Then hauled 110 gallons salt mixed water (1 gallon at a time mixed at the utility sink) to the new tank. pretty much everything I did yesterday from gym to chores was blowing up my back, ha.
I did get the tank full last night, water circulating, heater on. this morning it was pretty much cleared up by 5am. just waiting for the temp to get to the right place so I can break down my old 40g tank and start moving critters over.
gphagan1
Legend
I had an 80 gallon African Cichlid tank for years, and finally sold all the fish, and donated some to Georgia Aquarium this year. I still have my tank and I’m actually starting to get the fever again.I feel wrecked, lol. Today is a much needed rest day. the last few days have been pretty decent high output sessions for me, and I've been very very well fed
Kind of a crappy picture but last night I washed and loaded a 5g bucket of sand (probably 75lbs+?). Then hauled 110 gallons salt mixed water (1 gallon at a time mixed at the utility sink) to the new tank. pretty much everything I did yesterday from gym to chores was blowing up my back, ha.
View attachment 247665
I did get the tank full last night, water circulating, heater on. this morning it was pretty much cleared up by 5am. just waiting for the temp to get to the right place so I can break down my old 40g tank and start moving critters over.
It’s a pretty good bit of work to keep an African Cichlid tank nice, but Saltwater is even more work, so I know what you’re going through.
Dustin07
Legend
I had an 80 gallon African Cichlid tank for years, and finally sold all the fish, and donated some to Georgia Aquarium this year. I still have my tank and I’m actually starting to get the fever again.
It’s a pretty good bit of work to keep an African Cichlid tank nice, but Saltwater is even more work, so I know what you’re going through.
Man years ago... like 21-22yrs ago, I had randomly ended up with a couple of cichlids in a 35g hex tank I had and loved it so much I went into saltwater for a few years. Then took 15 years+ off. My wife got this 10g tall tank for "goldfish" and I avoided it like the plague. Stayed away from it for like 12-18 months. Then her $.10 gold fish died and she wanted to get another one.... I said why dont' you convert it to salt? "isn't that a lot more work," she says? "Nah".... famous last words.... LOL.
I ran that 10g for like a year, then migrated it to the 40g for about 3 years. Now I have this 112g system. Last night I was taking sand and doing a washing/rinse system on it to try to get it as clean as possible. My back was cramping up, my hands were freezing from the hose water, and I was thinking "really? This is a hobby for me?" haha
I moved the tank around, back and forth about 1" at a time until my wife deemed it's location JUST right, lol. But I knew once it was set up, it was there for a very long time. I even had our contractor take a look to make sure my floors could even support it. It's like 1500lbs all said and done, which I'm still parnoid about, tbh.
Maybe one day I’ll get into fish, back into pets. But today is not that day
Man I get that. My bachelor pad was pretty much empty except for when I briefly had a bird. My wife added like 8 chickens to the flock this year, a german shepherd puppy last year. So the way I see it, we're kinda locked down for another 7-9 years with the GSD at this point, lol.
I will say though, I have seen the fish tank as being a pretty mentally healthy hobby. studies do show the health value of it, but my wife and I have also enjoyed periodic "fish store dates" on a given Saturday. We might only browse or grab something out of their $9.99 bargain bin tank, but it's a good shared hobby.
SkRaw85
Legend
Looks like the Cube Predator program is working good for you…..steady progress always wins in the long run.
Hard work beats talent when talent doesn’t work hard.
Dustin07
Legend
Bench
10 x 95, 135
8 x 150
6 x 180
5 x 210
5 x 3 x 240
AMRAP x 2
210 x 11, 9
DB palms facing
12 x 60s
10 x 70s
6 x 80s
5 x 90s
Arnold's seated
4 x 15 x 25s
(Holy delt burn)
Incline bench
3 x 135, 160, 180, 180
Weight 194
this programming is identical to the heavier day earlier in the program except the incline bench is heavier, and I added reps on the AMRAP (11 and 9 today vs 9 and 7 last time). I also went just about as heavy as I could on the db press.
10 x 95, 135
8 x 150
6 x 180
5 x 210
5 x 3 x 240
AMRAP x 2
210 x 11, 9
DB palms facing
12 x 60s
10 x 70s
6 x 80s
5 x 90s
Arnold's seated
4 x 15 x 25s
(Holy delt burn)
Incline bench
3 x 135, 160, 180, 180
Weight 194
this programming is identical to the heavier day earlier in the program except the incline bench is heavier, and I added reps on the AMRAP (11 and 9 today vs 9 and 7 last time). I also went just about as heavy as I could on the db press.
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Dustin07
Legend
Front squats
10 x air, bar, 95lbs
5 x 115, 135
3 x 165, 185, 205
1 x 225, 245, 265 (PR)
3 x 225
6 x 205 (probably a reps PR)
12 x 135
Bulgarian split squats
3 x 10
SS with OH cable extensions
3 x 15
Back extensions
10 x bw, +25lbs, +45lbs
H/S crunches
3 x 15
Adductor machine
10 x 55, 55, 100
Wider setting:
10 x 100, 160, 205, 235
Leg ext
3 x 10
Russian med ball twist
3 sets
11.5lbs x 30
25lbs x 20, 20
Notes
Weight 195
Been feeling a bit of exhaustion. Squats have been on a PR tear with some sort of PR basically every month since summer.
Switched it up today going front squat focused thinking it would be lighter weight. Nah
265 was admittedly a grind but the first time through 225 felt so light I had to give it a go.
Added some extra credit tricep work since I missed a little yesterday and have 3 rest days till next bench session.
10 x air, bar, 95lbs
5 x 115, 135
3 x 165, 185, 205
1 x 225, 245, 265 (PR)
3 x 225
6 x 205 (probably a reps PR)
12 x 135
Bulgarian split squats
3 x 10
SS with OH cable extensions
3 x 15
Back extensions
10 x bw, +25lbs, +45lbs
H/S crunches
3 x 15
Adductor machine
10 x 55, 55, 100
Wider setting:
10 x 100, 160, 205, 235
Leg ext
3 x 10
Russian med ball twist
3 sets
11.5lbs x 30
25lbs x 20, 20
Notes
Weight 195
Been feeling a bit of exhaustion. Squats have been on a PR tear with some sort of PR basically every month since summer.
Switched it up today going front squat focused thinking it would be lighter weight. Nah
265 was admittedly a grind but the first time through 225 felt so light I had to give it a go.
Added some extra credit tricep work since I missed a little yesterday and have 3 rest days till next bench session.
akboom87
Well-known member
He’ll yeah nice PR’S on the front squats !
Dustin07
Legend
I appreciate it guys. I went in just to do the work today, wasn't feeling motivated but 205 and 225 felt so good I had to go for. I'm certain I've never hit more than 5 reps at 205+ so things are definitely trending up here. Hopefully it has good carry over.Congrats on the PR….. I need to incorporate some front squats into my routine. They really hit the quads good, but I probably haven’t done any in a few years. You’ll have to teach your son those, and tell him he could be the “Quadzilla” of his high school by his senior year.
My boy... Man he's built for this. His legs are far bigger than mine. He's now aware of weight classes and school records. If he puts in the work.....
Dustin07
Legend
Definitely been more tired lately. I've noticed that with some other products I've tried like epiandro, the gear cream, etc. My assumption is that I'm going harder and recovering like a teenager doing 2 a days.
Remember when your pecs would start twitching out of nowhere during early growth? my abs are doing that today after yesterdays work lol.
One more HARD day today, rest tomorrow.
Remember when your pecs would start twitching out of nowhere during early growth? my abs are doing that today after yesterdays work lol.
One more HARD day today, rest tomorrow.
Segansational
Well-known member
Do you like those DB presses with palms facing in?
Hyde
Legend
Try them; they’re great. Really felt like they activated my long head triceps hard & very directly aided my bench. I would definitely do them for hypertrophy if I could still do closegrip pressing with my left arm.
Dustin07
Legend
Idk, I wouldn't say it's a new default movement for me, but I definitely feel it hitting differently. My palms want to turn towards my feet at the top a little so I let them to avoid the shoulders being pushed into an unnatural position, but they're still pretty palms-facing.
Dustin07
Legend
Trap bar deadlifts
10 x 135
3 x 5 x 225
Trap bar rows
2 x 10 x 135
BB rows
2 x 10 x 135
Seated DB curls
3 x 10
SS with H/S shrugs
3 x 15 x 225
Lat pull downs
5 x 12
Rear delt swings
3 x 15
SS with standing DB curls
3 x 10
Gym got a new toy, did not expect to walk in and see the trap bar, left my belt in the car because I wasn't going to go heavy today but it was still fun to play with the new toy
Generally light session, needed that. I wanted to do this day yesterday actually but was just so wiped out I gave myself a bye day, went home and worked on the new fish tank, had a date with the wife, and somehow after a fat philly cheesteak dinner with fries woke up at only 191 this morning.
10 x 135
3 x 5 x 225
Trap bar rows
2 x 10 x 135
BB rows
2 x 10 x 135
Seated DB curls
3 x 10
SS with H/S shrugs
3 x 15 x 225
Lat pull downs
5 x 12
Rear delt swings
3 x 15
SS with standing DB curls
3 x 10
Gym got a new toy, did not expect to walk in and see the trap bar, left my belt in the car because I wasn't going to go heavy today but it was still fun to play with the new toy
Generally light session, needed that. I wanted to do this day yesterday actually but was just so wiped out I gave myself a bye day, went home and worked on the new fish tank, had a date with the wife, and somehow after a fat philly cheesteak dinner with fries woke up at only 191 this morning.
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SkRaw85
Legend
Trap bar deadlifts
10 x 135
3 x 5 x 225
Trap bar rows
2 x 10 x 135
BB rows
2 x 10 x 135
Seated DB curls
3 x 10
SS with H/S shrugs
3 x 15 x 225
Lat pull downs
5 x 12
Rear delt swings
3 x 15
SS with standing DB curls
3 x 10
Gym got a new toy, did not expect to walk in and see the trap bar, left my belt in the car because I wasn't going to go heavy today but it was still fun to play with the new toy
Generally light session, needed that
Open trap bar or classic?
Dustin07
Legend
Open! I haven't played with one in so many years it was straight up awkward at first lol.
SkRaw85
Legend
Those are sweeeet! Funky at first, but very versatile for new exercises.
Dustin07
Legend
I should have took a picture of the grips. They were larger than normal and spinny. It will definitely be a grip challenger.
Dustin07
Legend
Week 4 light day
Bench
10 x 95, 135
8 x 150
8 x 180
5 x 210
3 x 240
4 x 3 x 255
AMRAP x 2
205 x 10, 10
CGBP - AMRAP x 2
185 x 10, 10
Incline DB
12 x 45s
10 x 60s
8 x 70s
6 x 85s
OH cable extensions.
4 x 15 x 80lbs
Seated Arnold's
4 x 12 x skipped, ran out of time
Machine flies
4 x 12 x 160, 160, 205, 205
Holy **** I'm spent. But watched my boy squat a reps PR today, 265 x 2.
Bench
10 x 95, 135
8 x 150
8 x 180
5 x 210
3 x 240
4 x 3 x 255
AMRAP x 2
205 x 10, 10
CGBP - AMRAP x 2
185 x 10, 10
Incline DB
12 x 45s
10 x 60s
8 x 70s
6 x 85s
OH cable extensions.
4 x 15 x 80lbs
Seated Arnold's
4 x 12 x skipped, ran out of time
Machine flies
4 x 12 x 160, 160, 205, 205
Holy **** I'm spent. But watched my boy squat a reps PR today, 265 x 2.
Dustin07
Legend
That’s a meat and potatoes day! I see your bench volume
It must be working, right? Like... I felt slow yesterday at 255, but my amrap consistency is staying upf so I can only assume things are working?
The slingshot is honestly one of my favorite things. my boy rarely uses it but I have zero regrets about having him use a slingshot at age 13/14 because it pulled his elbows in and I believe that his slingshot work led to protected and better overall form development.
It's too early to know really where my back squats are going to land. I'm getting closer to writing 315 down on paper as a 2025 bench goal so while squats will be a priority, bench will still take my focus/energy budget. My squats are important to me for overal strength/power/leg size, knee and back health, but they're also mentally really taxing for me. all that said, the fact that at age 42 I'm flying through all these front squat PRs is kinda shocking me, surely it can't be a bad thing!
Congrats to your son and his PR…..you’re rolling right along in that Cube Predator program, looking good.
Thank you!! Yesterday I caught him breathing hard, drips of sweat rolling down his forehead. I could see this increased level of hard work/output that made me so crazy proud of him. He's not just going through the motions to hang with dad, he's truly working hard!! Crazy proud of him.
SkRaw85
Legend
Just looking at your current bench layout vs old it is 1000% working! Ride it out as prescribed and don’t go rogue, big bench incoming.
Dustin07
Legend
My only fear, which I Know a lot of people disagree with, is I feel like I have to hold heavy weight very often or I lose it. Historically I felt like doing a lot of training at lighter weight just made me better at lighter weight. but I really want to give this programming the full college try. 2023 my PRs all came when I cycled 2 bench days a week. One very heavy ME day with slingshot overloading, one day speed/volume with banded work at about 50-60% (but very hard still). But if I can eek out a 5lb PR every few months doing this Cube Predator then I can really put my sights on a strong 315 in 2025. which isn't really a target that was ever in my mind back when I hit my first 250lb, or when I was chasing 300.
SkRaw85
Legend
It’s mental and invalid for sure. All this sub max work is going to build your base bigger so when you go to handle weights that previously failed, you will already be sitting in a better spot before the lift. If you handle big weights every week it will inevitably recede, recovery cannot be had.
Dustin07
Legend
I definitely subscribe to this and I see it in others, it just can be hard for me to see it in myself, that's the mental part, lol. Watched my boy throw 205lbs yesterday like it was a pillow, then pin himself under 210 lol. I told him it's in his head and more or less told him all the same things you guys have always told me. drop back, work on pauses, spottos, etc and 'build the base'.
Definitely seeing that, seeing increased volume at moderate weights I think. pushing those small AMRAP PRs. The other thing that might be a challenging hurdle for me to learn/recognize/understand in 2025 is shedding fatigue and hitting it fresh. Like pounding out 4 sets at 255 yesterday was no big deal, the AMRAPs were pretty good, but things definitely felt "slow".
Dustin07
Legend
Squats
10 x bar, 95
5 x 135, 185
1 x 225, 275, 315
3 x 3 x 315
Walkout
2 x 405
V squats
10 x +180, +270,
5 x +320
10 x +180
Leg ext
3 sets rapid fire, ascending weight till puke
Adductor machine
5 sets, ascending weight and width
Notes
Felt like ****. Left my belt in the car. Planned to go light. Used my buddies belt, accidentally added 20lbs to last week's set
Probably could have been a PR day but those 315s felt awesome
10 x bar, 95
5 x 135, 185
1 x 225, 275, 315
3 x 3 x 315
Walkout
2 x 405
V squats
10 x +180, +270,
5 x +320
10 x +180
Leg ext
3 sets rapid fire, ascending weight till puke
Adductor machine
5 sets, ascending weight and width
Notes
Felt like ****. Left my belt in the car. Planned to go light. Used my buddies belt, accidentally added 20lbs to last week's set
Probably could have been a PR day but those 315s felt awesome
GreenMachineX
Well-known member
What’s the program you’re doing now?
Dustin07
Legend
I decided to give Cube Predator a run based on Hyde's work he put into bench last Dec when he broke the big milestone. the calculator I'm using seems to have glitched as it's been funky with some of the accessory numbers so I've just been giving it hell and trying to make sure I work hard enough to stimulate growth anywhere the calculator hasn't RX'd me. for instance, this is my next day:
then here is week 5
and finally, week 6:
GreenMachineX
Well-known member
Big lifts once or twice per week?
gphagan1
Legend
It always feels good when you realized you made a mistake and added too much weight, but did it easily.Squats
10 x bar, 95
5 x 135, 185
1 x 225, 275, 315
3 x 3 x 315
Walkout
2 x 405
V squats
10 x +180, +270,
5 x +320
10 x +180
Leg ext
3 sets rapid fire, ascending weight till puke
Adductor machine
5 sets, ascending weight and width
Notes
Felt like ****. Left my belt in the car. Planned to go light. Used my buddies belt, accidentally added 20lbs to last week's set
Probably could have been a PR day but those 315s felt awesome
Dustin07
Legend
I'm trying to do 3 days on, 1 day off, so that gives me essentially 2 bench days per week. Sometimes going hard 3 days in a row is a little taxing so there have been times that I went 2 on and 1 off like I did in 2023 during my bigger PL push
It always feels good when you realized you made a mistake and added too much weight, but did it easily.
haha well, I normally would take smaller jumps there... 225> 265 > 285 > 305 > 315 but I was lifting with my buddy who squats 500ish and so I just rode with him for as long as I could. of course after 315, he went 365, 405 and then we just peeled a plate off so I could get my next set of 315. but it keeps me working harder.
Dustin07
Legend
we've talked a lot about shoes over the years and I'm happy to be back to flats but watching my boy squat this weekend, he is a bit toesy. His biggest flaw that I see (which I feel like I've seen in nearly every new squatter for the past 2 decades) is his heels coming up.
He told me in school they've been doing the stick a plate under the heel hack and that it's helped him.
I want to get him quality lifters since he's taking it serious, but I'm really torn between just getting him heels like the DO Wins to get him started, vs forcing him into flats. Do you guys have thoughts/advice on that topic? @Hyde @Resolve10 @gphagan1 @MrKleen73
long term I feel like flats are better for me, now. Short term, I'd like to see him planted firmly on the ground and I can see an argument for heels...
gphagan1
Legend
Actually she has a good point, and the Nike Savaleos look like great shoes to me, good quality. And like she says it’s a happy median between the flat and higher heels. I like a flat heel too, but I remember as a teenager my heels always came up, in the early days
Dustin07
Legend
It's true. At first my concern was cost, I didn't want to spend double on the new shoes, being unsure what direction he'll go over the next 12 months, but actually it looks like they're pretty close in cost. the Savelos are much less expensive than the Romaleos
Yeah I tend to agree. After going full circle and coming back to flats myself, I'd love to see him go that route, my only hesitation is that with him being 15 there is a part of me that is concerned about where his focus and dedication will be. Seeing him strain voluntarily and really work already feels like a victory. Can I keep his brain and drive focused to improve dorsiflexion.... that's another question... and you make a great point about width as he's a big kid and actually my flats are now too small for him.