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  • Gleaming the Cube

    Been doing 5/3/1 for the better part of 3 years. Decided to change it up.
    Will have to modify it a little bit.

    Squat
    325 x 5 x 2
    Last set, I did 5 reps
    Definitely felt different than 5/3/1 where you just have 1 all out set.


    Hammer DB curl
    L 30 x 10,10,8, 12
    R 30 X 10,10,10,12

    Lying Leg Curl
    110 x 4 x 10

    Rope hammer curl
    80 x 12
    110 x 3 x 10

    Front squat
    Never done these before. Had to start light
    Bar x 8
    55 x 8
    65 x 8
    95 x 8
    115 x 8
    Those were tough on my upper body.

  • #2
    stick with fronts theyll makeyou a better squatter and hit yoru core hard as well ....
    '17 USAPL Chicago Raw
    17 AAU Super Total
    '16-AAU Hi
    '15-USPA Metro
    '15-USPA State
    '15-AAU HI
    '14-AAU HI
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    '14-WABDL Sonny's
    '14-USPA State
    '14-HI Strongman
    '13-USPA
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    '13-USPA State
    '13-AAU HI
    '11-USPA Metro
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    '00-INBF Musclefest
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    • #3
      Front squats are fun. What are you changing up?
      #docswholift
      PGY-1 FM
      "No idea is above scrutiny and no people are beneath dignity." -Maajid Nawaz

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      • #4
        Front squats are fun in that, "suck so bad doing them so it feels so awesome when you're done" kinda way. Takes some getting used to but once you do they're great.
        Journal http://www.intensemuscle.com/showthread.php?t=51093

        Comment


        • #5
          Originally posted by nexa View Post
          Front squats are fun. What are you changing up?
          What am I changing up, or Modifying?

          I changed programs from the 5/3/1 to the Cube.

          I have to modify the deads and the bench. Because I don't have a 2 board and I don't have a spotter to do it.
          The deads I don't have blocks, or really anything to do deficit deads. I have tried a plate before, didn't feel sturdy. So for right now, I am doing regular deads.

          Comment


          • #6
            Originally posted by Adam2433 View Post
            Front squats are fun in that, "suck so bad doing them so it feels so awesome when you're done" kinda way. Takes some getting used to but once you do they're great.
            As of right now, they seem humbling. I went to put 135 on it the first time, and got 1 rep.

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            • #7
              I made my own 2-3-4 boards. ..just had the pieces measured and cut @Home Depot...used wood glue to attach them. When I go to the gym I keep the board in place w/a black mini. Works great
              '17 USAPL Chicago Raw
              17 AAU Super Total
              '16-AAU Hi
              '15-USPA Metro
              '15-USPA State
              '15-AAU HI
              '14-AAU HI
              '14-USPA Metro
              '14-WABDL Sonny's
              '14-USPA State
              '14-HI Strongman
              '13-USPA
              '13-WABDL Sonny's
              '13-USPA State
              '13-AAU HI
              '11-USPA Metro
              '10-NPC Stingrey
              '09-NPC Islands
              '09-NPC Stingrey
              '09-ABA Islands
              '02-ABA Islands
              '02-ABA IronWorks
              '01-NPC Paradise Cup
              '01-ABA Olympia
              '01-ABA Islands
              '00-NPC Nat.Tri-State
              '00-INBF Musclefest
              '98-NGA Ill
              '98-INBF Ohio

              Comment


              • #8
                If they have those Olympic bumper plates you can stack a 50 and 44 and thats perfect block height. ...
                '17 USAPL Chicago Raw
                17 AAU Super Total
                '16-AAU Hi
                '15-USPA Metro
                '15-USPA State
                '15-AAU HI
                '14-AAU HI
                '14-USPA Metro
                '14-WABDL Sonny's
                '14-USPA State
                '14-HI Strongman
                '13-USPA
                '13-WABDL Sonny's
                '13-USPA State
                '13-AAU HI
                '11-USPA Metro
                '10-NPC Stingrey
                '09-NPC Islands
                '09-NPC Stingrey
                '09-ABA Islands
                '02-ABA Islands
                '02-ABA IronWorks
                '01-NPC Paradise Cup
                '01-ABA Olympia
                '01-ABA Islands
                '00-NPC Nat.Tri-State
                '00-INBF Musclefest
                '98-NGA Ill
                '98-INBF Ohio

                Comment


                • #9
                  Originally posted by trucelt View Post
                  I made my own 2-3-4 boards. ..just had the pieces measured and cut @Home Depot...used wood glue to attach them. When I go to the gym I keep the board in place w/a black mini. Works great
                  Good idea with the Band. Now I just got to buy some bands

                  Comment


                  • #10
                    The EFS packs are pretty reasonable and you can do a lot. Worst case just get mini's and you would still get a lot of use. Short bands that is. Easier than doubling.
                    Journal http://www.intensemuscle.com/showthread.php?t=51093

                    Comment


                    • #11
                      Ok haven't posted but got it in my logbook

                      Wed.
                      Bench
                      180 x 8 x 3
                      A lot of sets, felt the speed decline on the last 2

                      CGBP
                      135-8,8, 185-5 215-2
                      Wasn't happy with those

                      Rope Tri pressdowns
                      115 4 x 12

                      AB crunch machine
                      100 x 15
                      120 x 12
                      140 x 12
                      155 x 12
                      110 x 20

                      Comment


                      • #12
                        Fri --Deads
                        deficit deads
                        Stood on a plate
                        300 x 1 x 8


                        Snatch deads -- Never done these before
                        135 x 8
                        185 x 2 x 8
                        225 x 7, 8 Had a real problem with grip on these. had to use straps on the 225.

                        ez BB curl 70 x 2 x 10
                        80 x 2 x 10

                        Didn't have enough time.

                        Comment


                        • #13
                          Today

                          Squats
                          280 x 1 x 8

                          Hammer curl
                          35 db 4 x 12

                          Lying Leg Curl
                          110 x 3 x 12

                          Front squats
                          Bar x 8
                          65 x 8
                          95 x 8
                          115 x 8
                          135 x 8 almost lost the Bar on the last rep. These are harder on my core and upper body than my legs.

                          Comment


                          • #14
                            Lilly specifically says to use straps for the snatch-grip....cant see you how could hang on without 'em
                            '17 USAPL Chicago Raw
                            17 AAU Super Total
                            '16-AAU Hi
                            '15-USPA Metro
                            '15-USPA State
                            '15-AAU HI
                            '14-AAU HI
                            '14-USPA Metro
                            '14-WABDL Sonny's
                            '14-USPA State
                            '14-HI Strongman
                            '13-USPA
                            '13-WABDL Sonny's
                            '13-USPA State
                            '13-AAU HI
                            '11-USPA Metro
                            '10-NPC Stingrey
                            '09-NPC Islands
                            '09-NPC Stingrey
                            '09-ABA Islands
                            '02-ABA Islands
                            '02-ABA IronWorks
                            '01-NPC Paradise Cup
                            '01-ABA Olympia
                            '01-ABA Islands
                            '00-NPC Nat.Tri-State
                            '00-INBF Musclefest
                            '98-NGA Ill
                            '98-INBF Ohio

                            Comment


                            • #15
                              I haven't updated this for 2 months.

                              Well I guess i did a mock meet tonight.

                              All 3 lifts in the same night. It was different.

                              Squat 455 x 1 It was a little ugly but got below parellel and it went up.
                              Previous 425

                              Bench 330 failed, got it half way up but couldn't finish. Probably went too high on my number. My bench is stuck.
                              Previous 315

                              Dead 475 x 1, went up easy. I wish I would have tried for 495.
                              Previous 455

                              Next week, will do light work, and rest a little then run another cycle of the cube, and try to do it even better.

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