Week 2 of the Cube Method
Well week 2 was definitely more intense than the first.
Day 1 started off with Repetition Squats, 12 sets at 80% for 8+reps. Now I failed on this exercise, I only made it 10 sets and the last set was only 4 reps (I was staying with 315lbs for each set). Just at this point, I was GASSED.
I followed the squats up with Leg Presses, Calf Raises, Leg Extensions, and Step Ups. The step ups are really brutal because i am using the highest box at my gym. This has just been allowing me to burn out my legs until i can barely walk.
Day 2 was Max Overhead Press Day. This was the first day that I was physically able to do an overhead press since March 21st! I started with a lower weight because I wanted to work myself up to the max instead of just jumping into it, I wanted to make sure I did everything I could NOT to hurt my shoulder again. Overall, I was happy because i was able to overhead press 245lbs, not great overall but great due to the injury.
This was then followed by close grip bench, band push downs using 2 different grips, dumbbell curls to failure, and barbell curls to failure. After this, I tried playing basketball for a little bit, I couldn't even make a shot. My arms were so dead that almost every shot was an air ball.
Day 3 was Speed Deadlifts. 12 sets at 8 reps a set, those 96 lifts kicked my ass for the next 3 days. The deads were followed by barbell rows, barbell shrugs, pull ups, and barbell curls to failure.
Day 4 was Event day. Before i go into the event training, yes, I missed my 2 cardio days this week. We began with log clean and press for reps. Overall, not that great, worked up to 230 lbs to 2 sets of 1, then dropped down to 210 and knocked out 2 sets of 4. Still, overall, the shoulder has made a great comeback but still needs to be better.
We followed that up with Farmers Carry. I worked my was up to 275lbs for the farmers. This is one of those events that I need to train on a daily basis to keep getting better.
The last event was the frame deadlift. We did 2 sets, 1x6 @ 463lbs and 1x6 @ 563lbs. No problem. Then we realized the handles were at 20 inches instead of 16! Big difference. We then lowered the handles to 16inches. Did 1x1 @ 563lbs, those 4 inches were a complete difference. Then got in the zone and busted out 4 reps of the 563 at 16inches. At that point, i was done. I knew i was spent and was time to go home and take a much needed recovery day.
Week 3 is going to be another random week. What i mean by this is my wife and i have a lot of things going on with our wedding party, that i am going to be missing 2 days at the gym again. What I am going to be doing is incorporating the cardio days into two of the normal lifting days, got to do everything i can to just keep getting better.
Day 1 started off with Repetition Squats, 12 sets at 80% for 8+reps. Now I failed on this exercise, I only made it 10 sets and the last set was only 4 reps (I was staying with 315lbs for each set). Just at this point, I was GASSED.
I followed the squats up with Leg Presses, Calf Raises, Leg Extensions, and Step Ups. The step ups are really brutal because i am using the highest box at my gym. This has just been allowing me to burn out my legs until i can barely walk.
Day 2 was Max Overhead Press Day. This was the first day that I was physically able to do an overhead press since March 21st! I started with a lower weight because I wanted to work myself up to the max instead of just jumping into it, I wanted to make sure I did everything I could NOT to hurt my shoulder again. Overall, I was happy because i was able to overhead press 245lbs, not great overall but great due to the injury.
This was then followed by close grip bench, band push downs using 2 different grips, dumbbell curls to failure, and barbell curls to failure. After this, I tried playing basketball for a little bit, I couldn't even make a shot. My arms were so dead that almost every shot was an air ball.
Day 3 was Speed Deadlifts. 12 sets at 8 reps a set, those 96 lifts kicked my ass for the next 3 days. The deads were followed by barbell rows, barbell shrugs, pull ups, and barbell curls to failure.
Day 4 was Event day. Before i go into the event training, yes, I missed my 2 cardio days this week. We began with log clean and press for reps. Overall, not that great, worked up to 230 lbs to 2 sets of 1, then dropped down to 210 and knocked out 2 sets of 4. Still, overall, the shoulder has made a great comeback but still needs to be better.
We followed that up with Farmers Carry. I worked my was up to 275lbs for the farmers. This is one of those events that I need to train on a daily basis to keep getting better.
The last event was the frame deadlift. We did 2 sets, 1x6 @ 463lbs and 1x6 @ 563lbs. No problem. Then we realized the handles were at 20 inches instead of 16! Big difference. We then lowered the handles to 16inches. Did 1x1 @ 563lbs, those 4 inches were a complete difference. Then got in the zone and busted out 4 reps of the 563 at 16inches. At that point, i was done. I knew i was spent and was time to go home and take a much needed recovery day.
Week 3 is going to be another random week. What i mean by this is my wife and i have a lot of things going on with our wedding party, that i am going to be missing 2 days at the gym again. What I am going to be doing is incorporating the cardio days into two of the normal lifting days, got to do everything i can to just keep getting better.
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