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  1. #1
    Senior Member Ramrod's Avatar
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    Default Ramrod's Journey with "The Cube Method"

    Here is what I have planned out for training. I can't lift on Sunday's or Saturdays. Between Church and kids sports... This leaves me with Mon-Fri. I can do a few things at home.

    Sunday - OFF
    Monday - Deads
    Tuesday - Bench
    Wednesday - OFF - (Sled Drags - Hill Sprints)
    Thursday - Squats
    Friday - Bodybuilding Day
    Saturday - OFF (Sled Drags - Hill Sprints)

    Back to my workout... I plan on Wed.. My so called day off... I will do Sled drags, Hill sprints etc... I may switch The Sled drags to Saturday if they effect my Squats... Or I can switch my Squat and BB day around. Give another Day of recover before squats. AB's everyday, but Wednesday.

    So far I have done a couple of the Rep days to just get some blood flow and recover from my Meet last week. The Squat -Reps.. It's no joke.

    I have figured all my % based off my Comps Total. I went with 100% of my totals instead of 95%. I left some weight on the platform and I have higher PR's then what I did at the meet. So I just went with 100% PR's from the meet.

    Squat 375lbs
    Bench 275lbs
    Deadlift 465lbs


  2. #2
    Senior Member Ramrod's Avatar
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    Bench-Rep day
    Incline Bench Press 1x8 @ 70%
    Incline DB's (pick a weight you fail at 23 reps) 2 x 20
    Close Grip Bench (pick a weight that challenges you) 3 x 12
    Band Fly 3 x 15
    Rope Pressdowns 100 reps


    And here is what I did

    Incline bench
    Warm ups
    20/Bar
    12/95
    12/115
    6/135

    Core Set
    10/185 - Only asked for 8, but felt good for 10..

    Incline DB's
    20/45's
    20/45's

    Close Grip bench - Tried to pause on at least 1/2 of them..
    12/155
    9/155
    Dropped to 135 for 3 to get my 12 reps

    Band Flyes - Purple Band
    3 x 15

    Pressdowns at 90lbs - Broke down at were I stopped.. Very Short rest periods
    18/35/49/62/73/82/91/100

    AB Work

    Towel Plank and Knees In 3 x 20
    AB Wheel 2 x 12
    Weight Crunches (Holding 10lb Ball) 3 x 20

    My thoughts: Pretty good day. I haven't done Inclines for sometime. It was nice to bring those back in. It was nice doing some higher Reps.


  3. #3
    Senior Member Ramrod's Avatar
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    Today was Squat for Reps.. I've got a little catch in my lower left back/hip. Going to go to the Chiropractor later today to see if he can figure it out.

    All Squats where past parallel.

    Squats
    Warm ups
    20/BAR
    8/135
    8/155
    8/175
    6/225

    Core Set
    8/260

    Wide Stance Squats - nice and slow
    8/185
    8/185
    8/187

    Lunges - Been a while since I done these...
    12/45
    15/40
    11/40

    Close Stance (Deadlift footing) Squats ----50 REPS
    27/35/50


    My Thoughts: Again good day. Lunges was soemthing I haven't done for a while as well. For last set of Squats I went with my Deadlift footing. Which is about shoulder width. I normally squat just a little wider then shoulder width. I was suppose to do 135lbs for 50 reps without racking the bar. That didn't happen.... On that day I had a little muscle strain left lower back...But I'm not sure if I could have done 50 anyway.. I did do 50 total. Racked the bar twice, but it was to give my back a rest. Made it to 27 reps before I racked it the first time. My rest between these was basically nothing. 2-3 deep breaths and back at it. My goal is to make the 50 straight now.


  4. #4
    Senior Member Ramrod's Avatar
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    During my first week Post Meet. I hit the Gym 4 days...My goal was to just Do Reps and work around soreness and recover for this coming week.

    Monday - I did a Bodybuilding Day on Arms
    Tuesday - was the Above Bench -Reps
    Wednesday - Squat Reps
    Thursday - Bodybuilding Day Shoulders
    Friday Off
    Saturday Off
    Sunday Off

    Monday will be the First day of The Cube Method. This will be a Full 9 Week go at it.

    Things might get a little off. If I do a Meet or Work screws me over. Starting June 16th. My Days off and even my hours can change day to day...


  5. #5
    Senior Member Ramrod's Avatar
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    First Offical "Cube Method" Ramrod Log

    Goals... Leaner, Strong and Faster
    Weight Float around 181 lbs.. Don't really care... Aslong as I get Stronger..


    Today was
    Dealifts 1x8 @ 70%
    4in Block Pulls 3x8 @ 75%
    Oly Squats 3x8 @ 50%
    GHR 4x10
    Hypers 50 reps




  6. #6
    Senior Member Ramrod's Avatar
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    Epic Full Shot
    2 Pills from Wallyworld NO2

    Cycle 1, Week 1, Day 1 - Deadlifts - Reps


    Deadlifts
    Warm ups
    20/BAR
    10/135
    5/185
    5/225
    3/275

    Core Set 1x8

    8/325 - Flet pretty easy

    4in Block Pulls - 3x8 Reset each time. Basically just a breathe, Straighten the legs & PULL

    3/350
    3/350

    GHR 4 x 10


    Hypers 50 @ BW




    Thoughts:
    Pretty good start.Felt pretty stong today. Should having the last 3 days off for rest. Back still has a tweaked muscle, but it's getting better. Didn't effect anything today. The Deads seemed a little easy. I based it off my Meet pull of 475 at 110%.. I Pulled 500 in Dec...I'm going to hold off on changing my PR to 500 till next round. Each cycle the % goes up anyway. Rack pulls felt great. I rest set on each pull. Basically just a breath of air and rip again. The Oly Squats I'm just doing a Narrow Stance squat. Using the same footing I have for Deadlifts. These got a little tough, but I was able to get all 3 sets of 8. Lilly says that you should never miss a weight.. Tomrrow is Bench -MAX... Heavy Floor Presses..


  7. #7
    Senior Member Ramrod's Avatar
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    "The Cube Mehtod"
    Week 1, Day 2, Bench - MAX

    Trying to do Floor Press without a Cage sucks. Used the Squat Rack's lowest saftey bar. But had to lay on a Step so I wouldn't hit, but I still did a couple of times.. Need to find a better way.

    Floor Press - Work up to Heavy Single, Then 5x2
    Warm ups
    15/BAR
    15/135
    7/185
    4/225

    Heavy Double
    2/275

    Core Sets
    2/220
    2/220
    2/220
    2/220
    2/220

    Bench 2 sets of 15
    15/180
    7/180 + 5/155 + 3/135 Totalled 15 finally

    Lat Pulldowns 3x12
    12/110
    12/120
    12/120 - Tough last set

    Rope Pressdowns 100 reps 90lbs
    30 to 42 to 51 to 58
    Dropped 10lbs
    70 to 85 to 100

    DB Shrugs 3x15
    15/65
    15/65
    15/65

    Seated Military Press 3x15
    12/135
    10/135 + 2/115
    12/115

    Hanging Leg Raises 3x15
    15
    15
    15



    Thoughts:

    Tough workout. Even being a MAX day these is a ton of Volume. A few sets I couldn't finish with the starting weight. So I would drop set till I got the total rep goal. My Floor Presses I was suppose to work up to a Heavy Single(if your feeling good) I ended up with my Meet PR of 275. Doubled it. Semi hard. The 5 sets of 2 were kind of easy. I may need to up the weight on these. Felt like a great workout.The 15 reps on bench were killer, the 100 rep Rope Pressdown were insane.. My triceps and even my Biceps had the biggest PUMP.. Felt like I did a Body Building routine on arms.


  8. #8
    Senior Member Ramrod's Avatar
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    Alright 1/2 way through the first week. Feeling great so far. I've started switching the wife over to this was well. I've had her doing just the Rep days. In a week or so. I'll get her doing the full 9 weeks of Cube. She likes it so far. Says it's more challenging.

    My Wednesdays Is my OFF Day, but it will be a Short 1-3 exercises BB Day slash Sled Drag Day. Things like Forearms, Mobility Work, Sprints etc.... I'm looking at increasing my Vertical Jump again. Last Summer I had a hard time just grabing the basketball rim. Now I can easily grab it with both hands. I can even just stand under the goal with no step and grab the rim... I would to increase that.. I dunked one time in high school two handed.. I can't palm a basketball. It would be cool to do it again at the age of 33 and 50lbs heavier.. haha.. Yep I weighed 110lbs the start of my Senoir Year. Started hitting the Gym for Football and Track and Grad. at 130lbs.

    Oh and I would like to get some 40yrd and 100m times as well. See if I can get close to were I used to be at..

    My records from HS..
    100m Time 10.49
    200m 21.89






    OFF DAY....

    BB Wrist Curls 100 Reps
    0-25 w/45lbs
    26-75 w/55lbs
    76-100 w/45lbs

    Pinwheels...............Supersetted with..............Pull Ups
    12/25................................................ ...............10
    12/25................................................ ................6
    10/25................................................ ................3


    Incline Crunchs 100 Reps


    Sled Drags Grass was a little tall.. made the drag a little tougher
    75yrds 90lbs Forward
    75yrds 90lbs Backwards
    75yrds 90lbs Bear Crawl
    50yrds 45lbs Side Step Left
    50yrds 45lbs Side Step Right


  9. #9
    Senior Member Ramrod's Avatar
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    Squats - Speed Day
    Squats 8x3 @ 60%
    Squat Rev Bands 1x2 @ 80%
    Oly Squats 5x5
    Leg Press 4x15
    Hypers 3x12
    DB Swings 3x15



    BL recommended if you can't set up Rev Bands add 15-20lbs.. So on Rev bands set I added 15lbs for that set. I also replaced Oly Squats with Front Squats.



    Squats
    Warm ups
    20/BAR
    10/135
    5/185

    Core sets
    3/225
    3/225
    3/225
    3/225
    3/225
    3/225
    3/225
    3/225

    Squat 1x2
    2/315

    Front Squats
    5/135
    5/185
    5/185
    5/185
    5/185
    5/185

    Leg Press - Tough sets - All 2 sec pause
    12/480
    12/340
    15/300
    12/300 (not paused touch and go)

    Rev Hypers
    15/BW
    15/BW
    15/BW

    DB Swings
    15/45
    15/45
    15/45

    I went light on the Rev. Hypers and DB Swings. After the Front Squats I had a pretty good Back Pump going. Had to Grind though them even with the lighter weight.

    Thoughts: Looking over the weights, sets and the % before hand. I didn't think it would be tough. But I was wrong. The 1x2 was a tough set, but went up smooth. The 5x5 on front squats the last 2-3 sets had to push myself... The Leg Press SUCKED..... I set up on the Leg press with the same footing I have during my DEADS. I also pause for a 2 count then Press.


  10. #10
    Senior Member Ramrod's Avatar
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    "The Cube Method"
    Week 1, Day 5, Bodybuilding Day...

    Pre-Workout
    1 full Shot of LG Science "EPIC"
    2x Pills of Body Fortress No2

    Shoulder Dislocations 3x15
    DB Rotator Cuff Work 3x12


    Seated DB Military Press
    12/50
    10/60
    6/70
    7/50 - Drop Set

    Alt. DB Curls.........Super Setted with.............Incline Skull Crushers
    12/25................................................ ................12/70
    10/30................................................ ................12/70
    10/35................................................ ................12/70
    4/50
    5/30 - Drop Set

    Face Band Pull(Purple)......Super Setted w/.....BB Rows (TGrips2.5's)
    12................................................ ........................12/95
    12................................................ .........................8/115
    12................................................ .........................12/95

    Ninja Pull Ups..........Super Setted w/...................Push ups

    7................................................. ..........................15
    5................................................. ..........................12
    3................................................. ..........................10


    100ft Sprints x5
    Standing Long Jumps x12 (10ft jumps)
    Standing Backboard slaps x10




    Thoughts:

    I really like these days. I can do Drop sets, Rest/Pause, Super Sets.. and I can on the other days as well. But I haven't really had an ARM day for at least 1/2 a year. The 5/3/1 doesn't directly hit the arms like I use to.. My shoulders are a little worn still. So I didn't want to push them to hard today. Hit Military and rear delts. After those I went for a good Pump while working up to a Moderate weight on Biceps. Triceps I hit as hard as Monday is Bench with accessory lifts. I just feel for the best overall Arm growth you need to hit both Bi's and Tri's at the same time to stretch the fascia for growth.


  11. #11
    Senior Member Ramrod's Avatar
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    The Cube Method
    Deadlift - Speed Day
    Round 1, Week 2

    Pre-Workout
    1 - Shot of LG Science EPIC
    2 - Pills of Body Fortress NO2

    Deadlifts
    Warm Ups Used the TGrips 2.5's
    Million / BAR
    10/135
    5/185
    3/185 - No TGrip
    3/225 - No TGrip

    Core Sets
    3/285
    3/285
    3/285
    3/285
    3/285
    3/285
    3/285
    3/285

    4in Block Pulls Snatch Grip
    15/285
    15/285
    15/285

    Close Stance Squats
    15/205
    15/205

    BB Shrugs
    12/225
    12/225
    12/225

    Back Raises Machine
    50 reps at 90lbs... To Light

    Lat Pulldowns15/110
    15/110
    15/110 - Last set was tough.




    Thoughts:
    Another good day and morning workout. Even thou I rolled out of bed not feeling like doing much. First time doing Snatch Grip Deads. But before I get into that.. I got some new IronBull Strnegth TGrip 2.5's to review. So I figured today would be a good day to try them out. I only used them for my Warm up sets for deads. I have kind of small hands. So these 2.5's seem Huge. They have a larger size 3.0.. I couldn't imagine using them right now. But I like the ida of them being small and fit any my gym bag easy. Also like I can strengthen my Grip doing my warm ups. Killing to birds with one stone...

    Back to the CUBE... the 8 sets of 3. Went smooth, Not really tough. But I guess they shouldn't be. Since it was a Speed day. I worked on being quick of the floor, but slowed down right before lockout. So I wouldn't hyperextend by back. After that was 4in Block pulls with a Snatch Grip. First time doing this kind of grip. The first set I didn't use straps, but the next two I had to.

    Now it was time for Close Stance Squats. I copied the workout down wrong in my note book. I was suppose to do 3x8.. I had down 3x15...Didn't notice it till the end of my 2nd set. So I just did the 2x15 and moved on. Rest of the workout when as planned.


  12. #12
    Senior Member Ramrod's Avatar
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    The Cube Method
    Round 1, Week 2, Day 2
    Bench - Reps


    Incline BB Bench
    Billion/Bar
    10/135
    5/155
    3/185

    Core Set
    10/195

    DB Incline
    20/50
    20/60

    Close Grip Bench
    12/155
    10/155 + 2/135
    11/135

    Pec Deck
    15/110
    15/110
    15/110

    Tricep Pressdowns 100lbs
    24
    35
    Dropped 10lbs
    47
    60
    73
    86
    100

    Super Setted
    Hanging Leg Raises and AB Wheel (Rollouts)
    till I did 100 reps

    Thoughts:
    Another decent workout... Only issue today was the Gym was Packed. To much waiting, working in. Screwed any time of Tempo I had going.

    I raised my 1x8 on Inclines by 10lbs and still rocked out 10 reps. On Close Grip and Pressdowns I had to drop weight to cont. to finish my reps. Felt pretty good today. I think on my next round I will add Drop Sets/Burnouts.


  13. #13
    Senior Member Ramrod's Avatar
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    Quick update.. Been busy...

    Wed... Off Day Haha

    Hammer Curls ........Super Setted with...........BB wrist Curls
    20/25................................................ ...............25/BAR
    15/30................................................ ...............25/BAR
    12/35................................................ ...............25/BAR
    10/30................................................ ...............25/BAR
    10/25

    Standing Arnold Press
    10/25
    10/25
    10/25

    Small Circuit... 3 Rounds
    Pull ups 10, 10, 10
    Planks 60sec, 60sec, 60sec
    Incline Crunches 20, 20, 20

    Thoughts:
    Not much here to think about. I was going to do some Sled Drags, but Squat Max followed. So I opted out. Just an overall easy day to get some blood flowing and ab work in.


  14. #14
    Senior Member Ramrod's Avatar
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    Pre-Workout
    1x Full Shot of LG Science EPIC
    2x NO2 from Body Fortress

    Squat - MAX


    Squat
    Warm Ups
    15/BAR
    10/135
    5/185
    3/225

    Core Sets
    2/300
    2/300
    2/300
    2/300
    2/300

    Good Mornings
    8/135
    8/175
    8/155

    Leg Press
    15/480 + 5/440 = 20
    10/440 + 10/390 = 20
    10/390 + 10/350 = 20

    Lunges
    12/80
    12/60
    12/60

    60 Back Raises
    60/100lbs

    Thoughts:
    For being Max Squats... The 5x2 wasn't the hardest sets I've done... But I'm sticking to what has been laid out. Hit Leg Press and that was a shocker... I literally gave it all I had and couldn't get 20 reps straight. so I drop setted till I hit 20... Had someone strip weights so I could cont.... Lunges just suck anyway... If it wasn't for the Shot of EPIC... I'm not sure how I could have finished.

    Didn't do ab's at the gym... I'll do the 15min P90X Ab Ripper at later tonight... That AB workout is the best thing P90X made.


  15. #15
    Senior Member Ramrod's Avatar
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    Weight 179lbs

    BodyBuilding day...

    Round 1, Week 2, Day 5


    Pre-Workout
    1x Full Shot of LG Science "EPIC"
    3x pills of Body fortress NO2

    Alt. DB Curls................Super Setted with................Rope Pressdowns
    15/25................................................ ............................12/120
    15/30................................................ ...........................20/140
    12/40................................................ ...........................12/160
    6/50
    Drop set 8/30

    V-Handle Pressdowns....Rest / Pause
    9/160 + 5/160 + 3/160 = 17.............. Static Hold 15sec's

    BB Rows IronBull TGrip 2.5's
    10/135
    5/135..then no grips 5/135 (Drop set)
    5/135...then no grips 5/135 (Drop set)

    Pulldowns
    12/130
    12/130
    10/130

    Band Face Pulls Purple
    12
    12
    12

    Pulldown Crunchs.. (Stole from Mountain Dog)
    100 Reps in sets of 20 with 130lbs

    http://www.youtube.com/watch?feature...&v=XxY531iak4g

    Thoughts:

    Great workout.... Not much to talk about. Added a Rest Pause set on Pressdowns with a Static hold. Used my TGrips again from IronBull Strength... Main I Hate/Love these things. A few months of working these in. I should be able to just squeeze the barbell into.. But not today.. Couldn't even finish 3 sets of 10 with 135lbs.. Forearms and hands were screaming at me..


  16. #16
    Senior Member Ramrod's Avatar
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    Got a little sled work in.. Add a Long Hill and a Kid with a Whip....

    Logan Style - YouTube


  17. #17
    Senior Member Ramrod's Avatar
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    Pre-Workout
    1x Shot of LG Science "EPIC"
    2x Pills Body Fortress No2



    Some how I ended up with a Bone bruise on my left palm. I did some Grip Crushers last night while watching TV. Was a little annoying during deads.

    Weight 178.5

    Deadlift - MAX

    Deadlifts 4in Block Pulls
    Warm up

    15/BAR
    10/135
    5/205
    5/225
    3/275
    3/315

    Core Sets
    2/380
    2/380
    2/380
    2/380
    2/380

    Heavy Singles
    1/405
    1/455

    Snatch Grip 4in Block Pulls
    8/307
    8/307

    Kroc Rows
    10/70
    10/80
    10/70

    DB Shrugs
    20/60
    20/60

    Ninja Pull ups.........................Super Setted...............Up and Down Planks
    5................................................. ...................................20
    5................................................. ...................................10
    5................................................. ...................................10
    .................................................. ....................................10


    Thoughts:

    Felt good warming up and into my 5x2 at 80%. Shooting for Heavy Singles got tougher then I thought. I was thinking I would hot 495, but only worked up to 455. Switched DB rows with Kroc's, b/c all the benches were being used in the Gym. So I just found something to lean on for Kroc's. The Up and Down Planks looked to easy. So I added a Set of 5 Ninja Pull ups between sets. Wrong..... The up and down planks were tougher then I thought. Still got my 50 reps.


  18. #18
    Senior Member Ramrod's Avatar
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    Went home and grilled again... Todays Post Workout meal...



  19. #19
    Senior Member Ramrod's Avatar
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    Today's Meals lined out already..


  20. #20
    Senior Member Ramrod's Avatar
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    Round 1, Week 3, Day 2
    Weight 178lbs



    Bench-Speed

    Pre-Workout
    1x Shot of LG Science "EPIC"
    2x Body Fortress No2 pills

    DB Floor Press
    Warm up
    12/40
    10/55
    3/70

    Core Sets
    3/85
    3/85
    3/85
    3/85
    3/85
    3/85
    3/85
    3/85

    Incline DB Bench
    15/65
    15/65
    13/65 + Drop Set 4/50

    Rope Pressdowns
    100 Reps / Weight
    15/120
    25
    37/110
    50
    65/100
    76
    90
    100

    Standing DB Military Press
    10/35
    10/35
    9/30

    Band Fly Purple
    15
    15
    15

    Weighted AB Crunches 90lbs 100 reps
    25
    41
    55
    67
    79
    90
    100

    Thoughts:

    Tough ass workout. I find the Speed days the toughest. The Floor Presses are the trickest thing for me to do. I don't have a Squat Cage to set pins for the BB Floor Press. So I just use DB's. But then trying to get a 85lbs plus DB in my lap and then fling it back as I lean back on to the floor. Gets tricky and a little Dangerous. I cranked out the 85's pretty easy. I'll jump to 90's or 95's next round. Just need to figure out how to get into them easier. Were this Bench Speed day got tough was the 3x15 DB Inclines. By the 3rd set I was fried. The Standing Militaries were a Joke.. I'm all jacked and swol and giving it my wall to get the 30's up on my last set..


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