Gleaming the Cube

[-AJA14-]

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.

[trucelt]

stick with fronts theyll makeyou a better squatter and hit yoru core hard as well ....

[nexa]

Front squats are fun. What are you changing up?

[Adam2433]

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.

[-AJA14-]

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.

[-AJA14-]

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.

[trucelt]

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

[trucelt]

If they have those Olympic bumper plates you can stack a 50 and 44 and thats perfect block height. ...

[-AJA14-]

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

[Adam2433]

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.

[-AJA14-]

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

[-AJA14-]

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.

[-AJA14-]

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.

[trucelt]

Lilly specifically says to use straps for the snatch-grip....cant see you how could hang on without 'em

[-AJA14-]

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.