Week 1 of Cube Method
Over the years, I have tried many different lifting programs. Just this last winter, I tried the Juggernaut Method. I personally did not really like that program.
Recently, I started reading more into The Cube Method for Strongman and decided to try this out. The advantage with this program over others is there are not normal olympic lifts which is great because due to my shoulder, I still can't do them. I can press with a log or a parallel bar, but barbell presses still are a no-go for me.
Day 1 week 1 Training
Spring/Agility Day
I supersetted 5 hill sprints with 4 different ladder drills (2 feet in every hole, 1 every hold, latteral 2 every hole, and zig zag).
I followed that up with kettlebell raises, medicine ball twists, crunches, and some tricep pulldown work with bands.
This was a great day one in a new program.
Day 2 Week 1 - Speed Squat Day
So for this day, I had speed squats, so lighter weight, faster reps, getting lower and just keep moving, no breaks in between reps.
completed 8 sets of 10 reps at 225. Like I said, not heavy but high volume and FAST.
That was followed up with Step ups on a tall platform (3 sets of 10), leg extensions (3x10), and calf raises (3x15). After this, my legs were copletely taxed, but i decided to play some basketball for 30 mins.
I absolutely hate cardio just like the next person, but do not mind it if it is agility work, or sports (football/basketball). having a gym with a basketball court is awesome because this gives me the chance to shoot around after lifting.
Day 3 Week 1 - Overhead Repetition
Since I can't do barbell presses and my gym does not have a log, I decided to do Seated Dumbell Parallel Presses. Completed 9 sets of 10 reps, saying at 45 lbs for all sets. Now obviously not a good weight, but I wanted to get my shoulders back into the swing of a lot of pressing and not hurt myself witht he weight i am used to.....yet!
I followed that up with 3 sets of dips to failure, tricep push downs with bands (love these so much more than on a cable machine), and 3 sets of pull-ups to failure.
Overall, great day 3.
Day 4 Week 1 - Max Effort Deadlifts!
Everyone who knows me knows that i LOVE deadlifts so I was very excited for this day. I did 12 sets of max weight deads (i was doing 15inch pulls from a rack, with chains, 1-2 reps per set). I worked my way up to 545lbs for 1 rep with chains! And to think i wasnt even lifting 4 weeks ago because of my shoulder.
After that was 3 sets of 8 BB rows and 4 sets of BB shrugs.
Day 5 Week 1 - Event Day
Since my gym does not have all of the equipment needed for events, I make up similar workouts to mimic certain events.
First was a "yoke carry". I load up the Barbell with weight and get ready as if i am going to squat but then I just walk in pllace. Did 4 sets of 585 for 10 steps.
Second was a Farmers Hold. I load up a trap bar with weight, pick it up, and hold for time. I worked up to 585lbs for 15 seconds. Felt good about that.
Final was atlas stones with a stone trainer bar. I wanted to work with lighter weight but high reps and instead of lapping it each time, go straight through and load the weight. I did 5 sets of 5, working up to 200lbs. Not great but i was concentrating on hugging the weight with my chest because that is something that i seem to do very poorly at in competition.
Overall, this first week of the Cube Method for Strongman was great and I am looking forward to this next week.
Recently, I started reading more into The Cube Method for Strongman and decided to try this out. The advantage with this program over others is there are not normal olympic lifts which is great because due to my shoulder, I still can't do them. I can press with a log or a parallel bar, but barbell presses still are a no-go for me.
Day 1 week 1 Training
Spring/Agility Day
I supersetted 5 hill sprints with 4 different ladder drills (2 feet in every hole, 1 every hold, latteral 2 every hole, and zig zag).
I followed that up with kettlebell raises, medicine ball twists, crunches, and some tricep pulldown work with bands.
This was a great day one in a new program.
Day 2 Week 1 - Speed Squat Day
So for this day, I had speed squats, so lighter weight, faster reps, getting lower and just keep moving, no breaks in between reps.
completed 8 sets of 10 reps at 225. Like I said, not heavy but high volume and FAST.
That was followed up with Step ups on a tall platform (3 sets of 10), leg extensions (3x10), and calf raises (3x15). After this, my legs were copletely taxed, but i decided to play some basketball for 30 mins.
I absolutely hate cardio just like the next person, but do not mind it if it is agility work, or sports (football/basketball). having a gym with a basketball court is awesome because this gives me the chance to shoot around after lifting.
Day 3 Week 1 - Overhead Repetition
Since I can't do barbell presses and my gym does not have a log, I decided to do Seated Dumbell Parallel Presses. Completed 9 sets of 10 reps, saying at 45 lbs for all sets. Now obviously not a good weight, but I wanted to get my shoulders back into the swing of a lot of pressing and not hurt myself witht he weight i am used to.....yet!
I followed that up with 3 sets of dips to failure, tricep push downs with bands (love these so much more than on a cable machine), and 3 sets of pull-ups to failure.
Overall, great day 3.
Day 4 Week 1 - Max Effort Deadlifts!
Everyone who knows me knows that i LOVE deadlifts so I was very excited for this day. I did 12 sets of max weight deads (i was doing 15inch pulls from a rack, with chains, 1-2 reps per set). I worked my way up to 545lbs for 1 rep with chains! And to think i wasnt even lifting 4 weeks ago because of my shoulder.
After that was 3 sets of 8 BB rows and 4 sets of BB shrugs.
Day 5 Week 1 - Event Day
Since my gym does not have all of the equipment needed for events, I make up similar workouts to mimic certain events.
First was a "yoke carry". I load up the Barbell with weight and get ready as if i am going to squat but then I just walk in pllace. Did 4 sets of 585 for 10 steps.
Second was a Farmers Hold. I load up a trap bar with weight, pick it up, and hold for time. I worked up to 585lbs for 15 seconds. Felt good about that.
Final was atlas stones with a stone trainer bar. I wanted to work with lighter weight but high reps and instead of lapping it each time, go straight through and load the weight. I did 5 sets of 5, working up to 200lbs. Not great but i was concentrating on hugging the weight with my chest because that is something that i seem to do very poorly at in competition.
Overall, this first week of the Cube Method for Strongman was great and I am looking forward to this next week.
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