Trying to build Strength - Cube
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| CraigToley |  | Trying to build Strength - Cube | 15-05-2013 @ 10:51 |
Member 4140, 39 posts SQ 100, BP 110, DL 180390.0 kgs @ 127kgs UnEq | Ok decided it was about time i put together a little journal of how im getting on in the gym. My goals are to just try and build some static strength so i can maybe enter a few more competitions got a distance to go but hopefully going a good way about it. Found out about the cube online so started that last monday. Week 1 Deadlift - Reps Inch deficit - 100kg 3 x 8 sets 4 inch block pull - 130kg 2 x 3 sets SSB squat - 40kg 8 x 3 sets ( trying to build squat strength as i have no confidence in it being 6ft 5 and suffered with my knees my entire life, its getting better though ) Glute ham raises - 10 x 3 sets back raises - 25 x 1 set bench press - heavy Floor Press 60kg x 2 70kg x 2 100kg x 2 100kg x 2 100kg x 2 Bench press 15 x 3 sets @90kg lat pull down 12 x 3 sets @ 70kg Tricep pushdowns - 25 x 4 sets @ 30kg db shrugs 15 x 3 sets @ 22.5kg Military press 12 x 3 sets @40kg - at this point i had no tricep power left Squat - explosive powerlifting stance 3 x 8 sets @ 50kg olympic high bar 2 x 4 sets @ 30kg ( this hurt my knee so didnt go heavy ) Leg press 15 x 2 sets @ 40kg 15 x 2 sets @ 80kg Kettle bell swings 25 x 4 sets at 28kg Boybuilding Day Military press 4 x 8 sets @60kg EZ curls 3 x 6 sets @45kg calf raises 15 x 5 sets @ 60kg 4 inch board press 10 reps @ 40kg 6 reps @ 100kg 8 reps @ 90kg 8 reps @ 110kg After just the first week i felt a bit leaner and stronger so looking forward to the end of the cycle so i can see how max lifts are now. Week 2 Deadlift - Explosive Deadlift from floor - 3 x 60kg 3 x 60kg 3 x 80kg 3 x 100kg 3 x 100kg 3 x 120kg 3 x 120kg 3 x 120kg Snatch grip deadlift froom 4 inch 5 x 60kg 12 x 60kg 12 x 60kg 12 x 80kg 12 x 80kg shrugs 12 x 50kg 12 x 90kg 12 x 120kg lat pulldown 12 x 5 sets @ 80kg bent over rows 12 x 3 sets @ 60kg Kettle bell swings 20 x 5 sets at 27kg Bench press - Reps incline press 8 x 40kg 8 x 60kg 8 x 60kg 7 x 80kg i was gutted i missed the 8th rep incline DB press 20 x 22.5 kg 20 x 20kg close grip bench 12 x 40kg 12 x 60kg 12 x 50kg dumbell Fly 15 x 15kg 15 x 10kg 15 x 10kg tricep push down 50 x 20kg 50 x 20kg shoulder press 15 x 3sets @ 30kg Today is a rest day so i will be relaxing at home and doing lots of stretching as tomorrow is heavy squat day. You will notice as the log goes on my squat is not very good at all this is due to a few things. Used to be one of them idiots who would never touch legs but i have learnt the error of my ways and i have been killing them for a while now. But a few years ago i also snapped cartilage under my left knee cap so kind of effects my confidence when it comes to squatting. Anyway any help or advice would be appreciated. | ||
| Seanbundy1988 | | ... | 15-05-2013 @ 12:29 |
Member 3971, 198 posts SQ 250, BP 160, DL 280690.0 kgs @ 110kgs UnEq | Nice training craig. Ill be keeping an eye on this. | ||
| CraigToley | | ... | 15-05-2013 @ 13:52 |
Member 4140, 39 posts SQ 100, BP 110, DL 180390.0 kgs @ 127kgs UnEq | Cheers mate get yourself back down genesis one weekend | ||
| CraigToley | | .. | 20-05-2013 @ 11:23 |
Member 4140, 39 posts SQ 100, BP 110, DL 180390.0 kgs @ 127kgs UnEq | Friday 17th may - squat 50 27kg kettle bell swings 5 x 2 sets @ 60kg ( this is difficultish weight for me, which is what i am desperate to improve ) 2 x 10 good mornings 1x 80kg leg press 1 x 20 120kg leg press 3 x 12 GHRs Sunday 19th may - bodybuilding day 8 x 40kg 8 x 50kg 8 x 55kg 8 x 55kg ez curls 12 x 3sets @ 35kg Calf Raises 15 x 5 sets @ 50kg Lat pulldown 4 x 15 4 inch board press 1 x 10 @ 60kg 1 x10 @ 100kg 1 x 10 @ 120kg 1 x 6 @ 130kg Feeling good at the moment so looking forward to heavy deadlift day tonight | ||