Dan's Strength Training Log ANGER IS A GIFT

  • Thread starter Thread starter LegioTitan
  • Start date Start date
i just read the cube method ebook and he recommends eating like 1000g of carbs a day...how do you feel about this? seems like a great way to get fat
 
Friday, MARCH 1

Flat Bench Press:
140 1x5
165 1x5
195 1x4
205 2x3
220 2x2(2nd set paused, lol)
205 2x3
195 1x4
165 1x6
140 1x8

Paused 220:


Band Fly:
Minis 5x10

LBBS:
195 1x5
230 2x4
270 2x3
290 5x3

290 Sets:

Cambered Bar GM, DL stance:
+60 5x5

Chins:
+35 5x6

DB OHP:
40/ea 4x10

EZ Bar Curls:
+40 4x10

Band Pull Aparts:
Mini 4x20

Band Press Downs:
Orange 4x20


---On paper I thought this was going to be a much more challenging session. Everything felt great.

--First time trying to pause any real weight on the bench. Any input is appreciated. Long enough pause?? I feel like I'm getting way better about control there.

--LB already feeling much more comfortable. Looking forward to heavier weight for sure.

--Have the whole weekend off training and I had some energy left hence the swolertrophy shenanigans at the end. Elbow feels pretty good.
 
mdewey said:
First time checking out this log. Keep working hard, man I'll be checking back again.
Click to expand...

Hey thanks man.

casperthegst said:
i just read the cube method ebook and he recommends eating like 1000g of carbs a day...how do you feel about this? seems like a great way to get fat
Click to expand...

Well I believe he's doing the carb back-loading thing right now. I wouldn't be at all surprised if he was taking in an excess of 1k carbs a day. In my post training meals I'll try to land around 500+ and he is literally two of me so...

I'm no diet expert man. I'm fairly good at manipulating my BW and whatnot and this is the leanest I've been. Realistically I need to put 4-6lbs back on. I'm not sure there are many good 65'ers training at 72. Lol.

If it helps my training day intake looks like:

Between 11am-2pm
1/2lb Kale tossed in olive oil, baked
1 Avacado(hass)
7 Eggs w/ some cheese

Right after training
2 Large tubs greek yogurt
-Sometimes 1Qt chocolate milk
1 Box rice pasta
1/2 lb ground chuck

Non-training days the first meal is the same and the dinner is something like:

1 can of almonds(1620 cals)
1 lb of ground chuck
1/2 lb kale chips
Sometimes a big ass pork chop

It's nothing too strict and I'm basically just adding more chocolate milk to post training to slowly push the weight deal. Not stressin it.
 
Fighting Sprite said:
The pauses were definitely enough. Low bars looked really solid.
Click to expand...

Thanks Bro Montana

I thought they looked long enough but it's always good to get feedback when trying something new. Still have to figure out how to incorporate pausing really.

Right now I suppose I'll just do it when I'm feeling strong and then do as Kyle suggested and run a whole cycle with a lower % and a lot more pausing.

I'm really surprised at how much better the LB felt than just earlier this week. Next week I think I'll be squatting 310 for reps on both Monday and Friday so I'm excited to see how that feels.

My squat has been spinning tires in the mud forever and if a few Sheiko cycles using low-bar can get it moving I'll be totally amped. If that thing starts moving up and I get past my mental block on pulling I'll have a real chance at a good total this year.

That was a long unnecessary response to your post...

How are you though?
 
I'm good. My squat is shit as well. I've spent months allowing myself to GM the weight like a motherfucker, and am now trying to develop something that resembles a proper squat. Now I'm on the lookout for parties with females that might consider multiple sex partners in a night.

If you want a better paused bench, I can't see any better way than to run a whole with paused benching, off your paused max. Pausing feels natural to me now that I've been doing nothing but paused benching more a few months. If only I could stop using pussy weight...
 
Fighting Sprite said:
I'm good. My squat is shit as well. I've spent months allowing myself to GM the weight like a motherfucker, and am now trying to develop something that resembles a proper squat. Now I'm on the lookout for parties with females that might consider multiple sex partners in a night.

If you want a better paused bench, I can't see any better way than to run a whole with paused benching, off your paused max. Pausing feels natural to me now that I've been doing nothing but paused benching more a few months. If only I could stop using pussy weight...
Click to expand...

The last sentence caught me so off guard. I lost horribly.

You'll know them when you see them.

Yeah man it took me forever to accept that if I want to get out of mediocre land I have to take my own advice and hammer down on technique as much as is logically possibly and with whatever adaptations I need to make for my build/levers/etc..

I used to dive bomb, GM, wiggle, all kinds of shit. I still come forward on occasion but it's gotten better.

You just have to raise your bar man. Demand more of yourself.

Not your skank-bar though. Keep that low. I don't mean "skank" in a derogatory way. Men are skanks too. I know I am. It's not a bad thing.

Don't worry about "pussy weight" brah. I'm sure to some people my DL seems semi-legit but it's garbage. You know what I do if I suddenly feel kind of strong? I go check Kyle's log and I'm like "well.... better get my shit together".
 
I really need to just need to put the time in. I used to always change something in my squat, think it was perfect, throw heavy(for me, obviously still light) weight on the bar and surprise, surprise, it was still shit. What I really need is some patience.

Trust me, my skank bar is plenty low. It has to be. I really don't know how to get anything else.

I tried to convince Keo to stop making everyone feel inadequate, but he hasn't seemed to have gone for it.
 
LegioTitan said:
Thanks Bro Montana
Click to expand...

.....


LegioTitan said:
Thanks Bro Montana
Click to expand...

hmmm... This isn't right.

LegioTitan said:
Thanks Brotato
Click to expand...

Fixed.

d55rNhN.gif
 
Monday, MARCH 5

LBBS:

195 1x5
235 1x4
270 2x3
310 5x2

310# Sets:

Flat Bench Press:
140 1x5
165 1x4
195 2x3
220 5x3(Last set paused...ish??)

220# Sets:


Band Fly:
Mini 5x10

N/G Push Ups:
BW 5x10

Front Squat, belt:
175 2x3
215 2x3
235 4x2(paused, all)

Cambered Bar GM
+65# 5x5

Lat Pull Down, medium
135# 5x8


---Due to uncontrollable events I got a very late start. Almost pushed training til tomorrow but glad I didn't. Felt productive. Got home at around 12:10AM. Fuck my face.

--Squatting felt just tits. Smooth and easy. Flew through the work sets. I'm still getting comfy with the technique and not generating as much speed as I'd like right now but I'm okay with that. Oh, I need to remember nice thick t-shirts for LB. A wider hand position is giving me a very comfy shelf for the bar but playing hell on my bony ass back.

--Had a hard time getting in the groove for benching today. Not sure what was up. I was trying some different set up cues so that was probably it. The third rep on most of the sets is less than great. Felt like I was losing a bit of tightness there.

--After seeing what I considered an unacceptable performance on those last reps I decided to pause the last set. Brilliant, right?? Hence the extra intensity. Left some of that in for entertainment purposes.

--Front squats were quite light so I went without wraps and paused them. Knees feel great. I'd like to do more volume here but since I'm not settled into the programming yet it seems a bit premature.


Today was a good day. I didn't even have to use my AK.
 
quick question on the cube method are you supposed to base your percents off the main lifts even for the variants(floor press, board press, deficit, block pulls)or do you use your max for the variants themselves?
 
casperthegst said:
quick question on the cube method are you supposed to base your percents off the main lifts even for the variants(floor press, board press, deficit, block pulls)or do you use your max for the variants themselves?
Click to expand...

My understanding is yes, 95% of your best lift not the variant.
 
OHHHHH Danny Boooooooy, Whenever I get some vids of my push jerk up, can I get your input ?
 
Wednesday, MARCH 6

2" Deficit Deadlift:
265 1x3
315 1x3
370 2x3
395 4x2

1st and 4th sets, I think:


Flat Bench:
140 1x6
165 2x6
180 4x6

Reverse Band D/L, Blue-3rd Pin:
290 1x4
345 1x4
395 2x4
420 4x4

420 Sets:


Split Squat:
+24kg 4x8/ea

Rev Fly
5kg/ea 4x12


---I felt like shit tonight. Everything felt heavy. Very disappointed with the sluggishness of the deficit reps.

--Really pleased with this rev/band set up though. It unloads completely right at my knee cap.

--Need to start taking better care of my hands. They were on fire all night. A couple of sets were with straps, like a bitch.

--Benching felt weird again. Hard time getting in my rhythm and my set up felt forced. In any event no pain in the shoulder, clavicle, or elbow so, that's a win.

--The pasta I'm eating tastes just like MRE stuff. Ah, memories.
 


It's also in my log. Wide stance helping, not enough punch, Couple of OK reps at 70kg though.

Finding it hard to clean light weights properly. Things don't settle in until around 65-ish kilos. I probably could have pulled 80 or 85 on this day.
 
Friday, MARCH 3rd


LBBS:
195 1x5
235 1x4
270 2x3
310 5x2 (belt, wraps)

Flat Bench Press:
140 1x5
165 1x4
195 2x3
220 2x2
205 1x3
180 1x5
150 1x7

Band Fly:
Minis 5x12

LBBS(no wraps on top set, belt):
195 1x5
235 2x5
270 4x4

Cambered Bar GM:
+50 3x8

Chins:
+25 3x8


---LB is getting way more comfortable as far as set up goes. That's encouraging. The 310 sets were all very easy. The last 4x4 was rugged just because I was getting tired.

--Got bench done very quickly. No issues. Good speed.

--Wanted to do a lot more bro work but the aura/blindness that normally accompanies my migraines started up. It abated but I'm not about to push that. I'll get it in tomorrow as I have to come in for clients anyways.
 
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