Cube Olympic Main (Cycle 1 Week 2)

I did this today after the earlier squat session. After the squat session I washed my car, which should’ve kept me warm and loose.

I went right to the platform and did C&Js. I started with the bar, did a triple at 95 lbs, a triple at 135 lbs, a double at 155 lbs, and then HOLD IT! Schaaf made a form correction. The way that Ryan taught me to push my butt back is incorrect by Schaaf, who prefers a bend at the knee, keeping the torso perfectly verticle. So I made that switch on just a bar, then to 135 lbs for a double I think. Then I took it back up to 155 lbs and hit a double. Then onto my top set of the day, a single at 170. Nailed it. Was kinda light, but that’s all the day called for. I skipped the snatches.

I then tried out a new exercise: the barbell hip thrust. I need to get good at setting it up and doing it and whatnot, but I think I will really like this exercise. Hopefully it will help me drive my hips through  the bar on the olympic lifts in addition to helping on the squat and deadlift.

Cube Squat HEAVY (Cycle 1 Week 2)

I tried to get up early this morning, didn’t quite make it, but I was still up and going by 7:30. Made breakfast, warmed up (full RTS), and was at the YMCA by 9.

Started with main squat sets. Worked up to 80% for 5 sets of 2 (190 lbs). Then did a few singles after because I was feeling good and Ryan recommends it. So I hit 215, 225, and 235 lbs for singles. I didn’t pop out the hole hard enough on the 235 one and I got stuck about halfway up, but I grinded it out.

Then to accessory. This began with good mornings for 3 sets of 8 at 95 lbs, 100 lbs, and 115 lbs. Then leg press: 280 lbs for 20, then 370 lbs and 400 lbs both for 20s. Then lunges: 95 lbs on my back for two sets of 20 total reps. Then I held 45 lbs dumbbells in my hands for another set of 20. I then did 2 sets of 30 reps of back raises with 20 lbs on my back. Then I did three heavy sets of side bends. Then I did seated two leg curl with 75 lbs for 2 sets of 50 reps.

I felt like I destroyed this workout. Also, I noticed that I am on the last notch of my weight belt (I guess carb nite is working). I will need to bring a hoodie and wear that for belted sets.

Later I will go to Chaminade for some olympic shizz.

Cube Bench REPS (Cycle 1 Week 2)

I went to Chaminade this afternoon (after waking up at 11:30 because I stayed up late on a google hangout with Catie).

As normal I warmed up at home and then drove over. Since it’s bench day I didn’t do the complete RTS warmup, but I did enough.

Once I got there I got started with inclined bench. I warmed up with bar, 95, and 115 lbs. Then I did my top set at 135 lbs for 8 reps with Karim helping me on the last two reps (damn my shoulders are weak). So I did a “drop set” with 115 lbs afterward for 8 reps with Karim’s help on the last rep. Then I did incline bench with dumbells, 30 lbs for two sets of 20. They were hard at the end.

Then close-grip bench press. Warmed it up with the bar and 95 lbs. Then did 115 lbs for 11 reps (I was supposed to get 12, but failed). Then I did 100 for 12, 100 for 9, and 95 for 6. I like adding in work by doing drop set kind of stuff. I need work so I add a little volume in that way.

Then pec flies. I started with 25 lbs for 15 reps, but that was gonna be too heavy on the next sets. So I did 20 lbs (I think…the DBs weren’t marked) for the next 2 sets of 15 reps. I got a good stretch and contraction with these.

Then Rope Pressdowns with 50 lbs for sets of 40, 30, and 30 (=100). Then military press (which I had to go super light on…cuz I SUCK). I did 65 lbs for 9, 55 lbs for 12 total (took two sets), and 55 lbs for 2 more sets of 9. My shoulders were SHOT by the end.

Then I did weighted situps with 45 lbs for 1 set of 50 with a couple pauses.

Cube Olympic Accessory (Cycle 1 Week 2)

Since I am out of town this coming weekend, I have to do two-a-days to get all of my work in. So after my expl deadlift day earlier I went to chaminade this afternoon to do my olympic accessory day.

I didn’t do any warmup stuff other than with a bar since I had stayed warm by doing things and playing basketball in the driveway.

I started with power jerks (really what I have called push press). I warmed with the bar and then 95, 135, and 155 lbs. Then I hit 3 doubles at 170 lbs. I was supposed to hit 5 doubles, but wasn’t confident I could get the next two sets, so I stopped. I need to try and use my belt on these less.

Then for hang cleans (done from just below the knee). I warmed up with the bar, 115, and 135 lbs. Then I did 5 doubles at 155 lbs. Schaaf was working on the platform next to me and watching all my lifts. So then I moved to hang snatches. I did these all with 90 lbs. I did 5 triples with Schaaf watching so that I could get some good coaching. Essentially what I have always been told when I’m learning a lift. It’s too mechanical. I place the bar to much. I need to be explosive and bring my hips TO the bar.

I was then going to try out Poliquin’s arm routine, but ran out of time because I had to get picked up from Chaminade to go to a baseball game. So I got through a little of the first circuit, but that’s all. I am going to try this routine as soon as my arms recover from the other work they have done lately and aren’t so sore.

Cube Deadlift EXPL (Cycle 1 Week 2)

This late morning I got warmed up at home (RTS). Then drove over to Club Fitness. Walked in an the weights were so busy I decided to leave. I drove over to the YMCA and not many people were there. So this will be where I go first from now on.

I got started by setting up a little deadlift area with the mats they have for the floor and used a bench bar (I found an extra bar on the floor for these later).

I worked up to 8 sets of 3 reps on 185 lbs. I attacked them and make sure sure to do a rep, stand, and then get the next one. I did them like Clint Darden says to do explosive dead work. After these I did 3 sets of 12 on snatch grip deadlift off pins set at mid-shin. They were hard, but I will learn to attack this exercise.

Then on to squats. It called for close stance, so I brought it to shoulder width. I did 3 sets of 8 reps, adding weight each time (135, 155, and 170 lbs). Then I did BB shrugs with 185, 205 x 2, and 185 lbs (12 reps, 12 x 2, 15 reps).

Then back raises, totaling 50 reps (10 with 50 lbs and 40 with 30 lbs). Then I did 4 sets of 15 on lat pulldowns. Then I did 50 reps on the captain chair.

Later today I’m going to head to Chaminade for my olympic work. We’ll see how two-a-days go. I have to do this since I’m travelling this weekend.

Cube Snatch and EXPL Squat Day (Cycle 1 Week 1)

I warmed up at home. Then drove over to Chaminade to lift.

Once I got there I started on the platform: snatches. They were OKAY at best. I warmed up, did 80 x 5, and 95 x 3,2. Then Coach Schaaf watched a few sets at 115. I did two sets of two. Tried for a third, but only got one… Not my best day.

Schaaf’s comments: I am trying to “place the bar” too much. Meaning I am bringing it to my hips too much. I separate the two movements too much. He says I need to explode and then snap the bar overhead, all as one movement. This is the same stuff I had to learn with the clean, but I have to learn it all again with the snatch.

Then onto back squat. It was explosive day, so it was light. Warmed with bar, 95, and 135. Then 150 lbs for 8 sets of 3 reps. I did each rep as explosively as I could and did a good job of compensatory acceleration. Then to get bands like Lilly wants, I threw my mini bands on regularly and did a triple (through pin around bar).

Then for assistance, starting with olympic back squats. I did 5 sets of 5 reps with 135 lbs, that way I got a benchmark and know where to go from on the movement next week. Then leg press, which at Chaminade is an each leg independent leg press. I did 80 each, 90 each, and 135 each x 2; each set for 15 reps. The 135 lbs each was a good, heavy weight on that machine. Then I did 75 lbs good mornings: 20 reps then 30 reps for a total of 50. Then sit ups with 35 lbs on my chest for 1 set of 50 reps.

Cube Jerk and HEAVY Bench Day (Cycle 1 Week 1)

Early in the day I did some foam rolling and stretching because I was so sore.

Before my session I did the RTS warmup at home. Then I drove to Chaminade to lift.

I got started with rack jerks. Warmed up with 95, 115, and 135 lbs. Then hit 155 and 175 for triples. Ended on 185 for a double. Schaaf said my form looks good (yay!).

Then floor press. I warmed up with 80 for 5, 105 for 6, and 135 for 4. Then did 5 sets of 2 at 160. The second reps were hard, but I stayed tight throughout and got em all.

Then flat bench. Two sets of 15. 125 lbs and 135 lbs. Good sets.

Then Lat Pulldowns: 150 for 12, 165 for 12, and 150 for 12.

Then 100 reps (in 25ish rep sets) of band pressdowns.

Then DB Shrugs: 80 lbs for 15 and 85 lbs for 15 reps twice (3 total sets).

Then Military press at 65 lbs for 3 sets of 12 reps. HARD!

I didn’t do any ab work because my hips were still not okay and I didn’t want to make them worse.

It seemed like the sets would just never end! I guess that’s what everyone means when they say cube has a lot of volume.

Cube Clean and REPS Deadlift Day (Cycle 1 Week 1)

I did this session at Chaminade’s weight room. It was really great to see Coach Schaaf again. I asked him his numbers again and he snatched around 320 lbs and C&J around 405 lbs (if I recall correctly).

I did the RTS warmup.

Then I moved to the platform and did full cleans. Schaaf watched and said that I need to work on my catch. Meaning that instead of going to my bottom position and waiting for the bar to come to me I need to catch it as soon as I can, ease it down, and bounce it out of the bottom. More rhythmic he said. So I worked up to a single at 195 lbs. Wasn’t too hard, but I was having trouble staying tight yesterday. I’m still a little tight and whatnot from the mock meet.

After cleans I did 1” deficit deadlifts, with two warm up sets and one work set at 200 lbs for 8. Then 4” block deads for 2 sets of three at 230 lbs.

After those I had olympic front squats at 125 lbs for 3 sets of 8, good mornings for 4 sets of 10 (replacing GHRs and Back Raises). Then I did side bends with 80 lbs for 15 reps s/s with 1 minute planks for four total sets.

New Training and New Diet

Everything starts new this week.

The Cube starts tomorrow. Carb Nite starts Thursday.