cube.w5.squat.heavy

warm-up:

• stretch hamstring, hip
• 2 sets:
• thick band gm x15
• lunges x15
• med band adductor x15
• med band abductor x15

main:

• squat 60kgx5, 100kgx3, 112.5kgx2, 130kgx2, 147.5kgx2, 162.5kgx2, 175kgx2, 190kg(f), 100kgx1, 130kgx1, 160kgx1, 180kg(f)
• 175 felt a little high. weight was comfortable though
• 190 felt heavy(duh). lost it slightly above parallel
• tired at 180
• pause squat (2s) 145kgx3x2
• good morning 105kgx8x3
• leg press 4platex20x3
• reverse hypers 3x12
• back extension 30-20-10
• med band leg curls 50x2

cube.w5.bench.reps

warm-up:

• stretch internal rotators
• 2 sets:
• med band pressdowns x15
• med band curls x15
• med band fly x15

main:

• bench 55kgx5, 67.5kgx4, 77.5kgx3, 87.5kgx13-6-3
• db inclined bench 25kgx20, 25kgx15-5
• close grip bench 62.5kgx12x3
• med band pressdowns x50-25-13-12
• press 35kgx12x3

cube.w5.deadlift.speed

warm-up:

• stretch hamstring, hip
• 2 sets:
• thick band gm x15
• lunges x15
• med band adductors x15
• med band abductors x15

main:

• deadlift 60kgx5, 100kgx5, 120kgx4, 140kgx3, 162.5kgx2x6
• all reps fast and tight. grip was good. no fatigue
• experimenting with lower hip position to get more leg drive. too light to really make any judgment
• rack pulls 145kgx12x3
• grip was giving out a little on these
• knees relatively straight. more lower back work
• ssb oly squats 120kgx8x3
• first set was all over the place. tightened up on sets 2+3
• shrugs 120kgx12x3
• grip giving out on last set
• dont really feel it as much as db shrugs though
• back extensions x50 (ub)
• getting easy. maybe its time to add weight or reps
• cat back rows maxx15x4
• pull elbows down more

note:

• when will my nose stop leaking. throat feels much better though

cube.w4.press+bb

warm-up:

• ran to gym

main:

• press 30kgx5, 32.5kgx4, 40kgx3, 47.5kgx8x5
• close grip bench 80kgx5x5
• pull-ups 15x3
• face-pulls 10, 15x2
• db curls 12kgx12-6-4

note:

• still sick. throat still dying. but at least nose is getting better

cube.w4.squat.speed

warm-up:

• stretch hamstrings, hips

main:

• squat 80kgx5, 95kgx4, 112.5kgx3, 130kgx2x6
• pause squat (3s) 122.5kgx6x2
• squat 145kgx2
• oly squat 120kgx5x5
• leg press maxx15x4
• back extensions 3x12
• db swings 18kgx20, 18kgx40

note:

• still getting a feel for the squat depth.

cube.w4.bench.heavy

warm-up:

• stretch shoulder internal + external rotation
• 2 sets:
• med band pressdowns x15
• med band fly x15
• med band curl x15

main:

• bench 20kgx5, 60kgx5, 70kgx5, 80kgx4, 90kgx3
• 2 board press 107.5kgx2, 110kgx2, 112.5kgx2, 115kgx2, 120kgx2
• all sets felt good and tight
• bench 70kgx15x2
• cat back rows max+5kgx12x3
• med band pressdowns 25x4
• db shrugs 40kgx15, 45kgx15x2
• press 40kgx12x3

note:

• flu and sore throat today. felt like shit. managed to hit reps though

cube.w4.deadlift.rep

warm-up:

• roll lower back
• band stretch hamstrings, hips
• couch stretch
• 2 sets:
• thick band gm x15
• lunges x15
• med band adductors
• med band abductors

main:

• 1' deficit deadlift 60kgx5, 100kgx5, 110kgx5, 130kgx4, 152.5kgx3, 175kgx13+1
• quads and glutes still sore from squat day
• had trouble locking out last 2 reps
• shouldnt be an issue fresh
• 4' block pull 190kgx3x2
• ssb oly squat 105kgx8x3
• ghr 4x10
• back raises x50 (ub)

cube.w3.press+bb

main:

• press 20kgx10, 32.5kgx5, 37.5kgx3, 40kgx1, 45kgx17
• close grip bench 77.5kgx5x5
• 4 sets:
• face pulls 23kgx15
• band pressdown x25

cube.w3.squat.rep

warm-up:

• roll lower back, it band
• stretch hamstrings, lower back, it band, hips
• 2 sets:
• thick band gm x15
• lunges x15
• band adductor x15
• band abductor x15

main:

• squat 65kgx5, 87.5kgx4, 105kgx3, 120kgx20
• pause squat (1s) 157.5kgx1x2
• wide stance gm 90kgx8x3
• db lunges 20kgx15x3
• oly squats 60kgx50
• ghr sit ups 13x2, 12x2, 10x1

cube.w3.bench.speed

main:

• bench 20kgx5, 50kgx5, 55kgx4, 65kgx3, 75kgx3x8
• inclined db bench 25kgx15x3
• med band pressdowns x100
• seated db press 15kgx10x3
• machine fly 50+x15x2, 60+x15
• ghr situps x50

cube.w3.deadlift.heavy

warm-up:

• roll lower back/it band
• stretch hamstrings/lower back/it band
• 2 sets:
• thick band gm x15
• lunges x15
• band adductors x15
• band abductors x15

main:

• 4' block pull 60kgx5, 100kgx5, 140kgx4, 180kgx2, 195kgx2, 205kgx2, 212.5kgx2, 220kgx2
• left ring finger swollen, couldn't grip - strapped up after 195kg set
• right elbow strain during extension - stopped after 220kg set
• core felt tight and relatively comfortable with the weight
• ssb gm 60kgx10x2
• back fatigued from last week's squat, rowing, and heavy deadlifts
• couldn't maintain tightness under 107.5kg
• med band rows 30, 20, 20

note:

• ended session prematurely because of screwed up finger and elbow
• pretty annoyed that i didn't work up to this week's targets, but i know its the right longer-term decision to make

cube.w2.press+bb

warm-up:

• 2 sets:
• face pulls x15
• reverse hypers x15

main:

• press 30kgx5, 35kgx5, 40kgx5, 45kgx10x3
• close grip bench 75kgx5x5
• cat back rows maxx15x4
• band lateral raises x50
• band front raises x50
• band face pulls x50

cube.w2.squat.heavy

warm-up:

• roll lower back
• roll it band
• stretch hamstring/lower back
• stretch it band
• 2 sets:
• thick band good morning x15
• lunges x15
• band abductors x15
• band adductors x15

main:

• squat 87.5kgx5, 105kgx4, 120kgx3, 150kgx2, 157.5kgx2, 165kgx2, 170kgx2, 177.5kgx2 (189.3kg)
• pause squat (2s) 135kgx3x3
• good morning 97.5kgx8x3
• leg press 4platex20x3
• reverse hypers 3x12
• back raises 52-4-4
• med band leg curls 50x2

cube.w2.bench.reps

warm-up:

• roll/mash upper back
• stretch internal rotators
• 2 sets:
• band biceps x15
• band pecs x15
• pushups x15
• band pressdowns x15
• band pull aparts x15

main:

• bench 45kgx5, 55kgx4, 67.5kgx3
• 2 board press 77.5kgx20
• inclined db press 22.5kgx20x2
• close grip bench 62.5kgx12x3
• thick band fly 3x15
• tricep pressdown 16kgx100
• press 30kgx12, 25kgx12x2

cube.w2.deadlift.speed

warm-up:

• thick band gm 10x2
• hamstring stretch

main:

• deadlift 60kgx5, 90kgx5, 110kgx5, 130kgx3, 160kgx3x8
• felt ok. slowing down towards the end
• kept chin kinda tucked, focused on bracing with abs instead of extending back
• felt more comfortable
• work more on keeping weight back during setup/initial pull
• 4' block pull 130kgx12x3
• ssb oly squat 105kgx8, 110kgx8, 115kgx8
• barbell shrugs 100kgx12, 120kgx12x2
• back raises 50 (ub)
• cat back rows maxx15x4

cube.w1.press+bb

warm-up:

• 3 sets:
• reverse hypers x10
• face pulls x10
• shoulder dislocates

main:

• press 20kgx5x3, 27.5kgx4, 32.5kgx3, 40kgx10x5
• close grip bench 50kgx5(0b+1b+2b+3b), 55kgx5(0b+1b+2b+3b)x2
• cat back cable rows maxx15x4
• leaning lateral raise 7.5kgx12, 5kgx12x2
• farmers walk 25kgx7mins
• alternate hands when grip fails

cube.w1.squat.speed

warm-up:

• roll:
• it band
• lower back
• stretch:
• lower back
• hamstrings
• it band 
• 2 sets:
• thick band gm x15
• lunges x15
• band abductors x15
• band adductors x15

main:

• squat 70kgx5, 90kgx4, 105kgx3, 120kgx3x8
• pause squat(3s) 112.5kgx6x2
• reverse med band squat 137.5kgx2
• oly squat 100kgx5, 110kgx5, 115kgx5x3
• leg press 190kgx15, 240kgx15x3
• reverse hypers 3x12
• db swings 30kgx15, 35kgx15, 40kgx15

shag.

cube.w1.bench.heavy

warm-up:

• foam roll upper back
• internal rotator stretch
• 2 sets:
• band biceps x15
• band pecs x15
• 3 sets:
• pushups x15
• band pressdowns x15
• band pull-aparts x15

main:

• 2-board press 20kgx10, 55kgx5, 67.5kgx4, 77.5kgx3, 87.5kgx2, 92.5kgx2, 100kgx2, 105kgx2, 110kgx2
• bench 65kgx15x2
• lat pulldown 14x12, 15x12, 16x12
• not sure what the actual weight is but 14 is about bodyweight
• band pressdowns 4x25
• triceps died here
• db shrugs 42.5kgx15x3
• press 20kgx12, 30kgx12, 40kgx12x2