cube.w9.press+bb

main:

• klokov press 20kgx10x2, 30kgx5
• press 37.5kgx5, 45kgx3, 52.5kgx1, 57.5kgx1, 65kgx1, 70kgx1, 75kgx1(pr), 80kgx1(pr)
• close grip bench 60kgx5, 85kgx8-4-2
• weighted pullups 40kgx5, 60kgx1x3
• band pressdown 50-25-25
• band curls 50-25-10-10-5

cube.w9.squat.reps

main:

• squat 20kgx10x3, 60kgx5, 80kgx5, 100kgx4, 130kgx3, 147.5kgx2x8
• pause squat (1s) 165kgx1x2
• wide stance gm 105kgx8x3
• felt easy
• front squat 60kgx15x2
• squat 60kgx60
• ghr situps 20x3

cube.w9.bench.speed

main:

• bench 20kgx10, 60kgx5, 80kgx4, 90kgx2x5, 100kgx1, 105kgx1
• incline db bench 25kgx15x3
• pushups 25x4
• seated db press 12.5kgx12x3
• pullups 20x1

cube.w9.deadlift.heavy

main:

• deadlift 60kgx5, 100kgx4, 140kgx3, 160kgx3, 180kgx1, 200kgx1, 210kgx1, 220kgx1
• lower back still tight from heavy squats
• listened to my body for once and stayed conservative
• snatch grip deadlift 100kgx8x2
• db rows 45kgx10x3
• db shrugs 45kgx12x3
• u&d planks 20-10-10-10

note:

• last week of training and 13 days to the meet cant wait

cube.w8.squat.heavy

main:

• squat 20kgx10, 60kgx5, 100kgx3, 130kgx2, 150kgx1, 160kgx1, 170kgx1, 175kgx1x2, 180kgx1, 182.5kg (f)
• speed felt decent on lifts today
• pause squat (2s) 140kgx3x2
• good morning 112.5kgx8x3
• leg press 4.5platex20x3
• lunges 12x3
• back raises x60
• leg curls 50x2

cube.w8.bench.reps

main:

• bench 20kgx10, 40kgx5, 60kgx5, 70kgx4, 80kgx3, 95kgx2x8
• inclined db bench 25kgx20, 25kgx17-3
• close grip bench 62.5kgx12x3
• band fly 15x3
• band pressdowns 30-20-25-25
• press 40kgx12x3

cube.w8.deadlift.speed

main:

• deadlift 60kgx5, 100kgx5, 140kgx4, 175kgx2x5
• felt a little slow today
• grip wasn't holding up well - used straps after the first set
• 4' block pull 155kgx12x3
• left lower back tightening up on this. might be putting extra weight on my left when i lower the bar
• ssb oly squat 120kgx8x3
• ugly
• db shrugs 45kgx12x3
• back raises x50
• cat back row maxx15
• weighted pull-ups 20kgx15x3
• dying on the last few reps of the last set

cube.w7.press+bb

light rowing in the morning.

main:

• press 30kgx5, 37.5kgx4, 45kgx3, 52.5kgx5x6
• bench 60kgx5, 70kgx5, 80kgx5, 90kgx5
• feeling some strain in the left elbow from rowing. comes at the bottom position
• weighted pullups 40kgx5, 40kgx6-3-2
• band curl x100

cube.w7.squat.speed

main:

• squat 60kgx5, 100kgx4, 120kgx3, 140kgx2x5
• sped up the descent, felt good. gotta work on the groove though
• moved feet out, but kept the foot pointed forward. feels nice and tight.
• pause squat (3s) 122.5kgx6x2
• reverse band squat 170kgx2
• easy
• oly squat 122.5kgx5x5
• relatively easy
• leg press 4.5platesx15x4
• reverse hypers 3x15
• swings 45kgx15x3

cube.w7.bench.heavy

warm-up:

• stretch shoulders
• band pressdown, curl, fly

main:

• bench 40kgx5, 60kgx5, 70kgx4, 80kgx3, 90kgx2, 100kgx2, 110kgx1, 115kgx1, 100kgx1, 117.5kg (f), 100kgx1x4, 80kgx16-7-4
• experimented with the amount of elbow tuck
• seems like theres more power when i tuck more. 
• flaring the elbows doesnt really do it
• weighted pull-ups 20kgx5, 25kgx12-6-3
• band pressdown 34-25-16-15
• db shrugs 45kgx15x3
• press 40kgx12x3

cube.w7.deadlift.reps

warm-up: 

• stretch hamstings, hip flexor

main:

• deadlift 60kgx5, 100kgx4, 140kgx3, 160kgx2, 185kgx6, 185kgx9 (straps)
• grip failed on the 6 rep set
• was hooking the spinny bar
• rack pulls 210kgx3x2 (straps on 2nd set)
• weight was whatever plates were left
• felt pretty decent
• left hand grip started failing first again
• front squat 90kgx8
• ssb oly squat 110kgx8, 115kgx8
• ghr 4x10
• back raises x50(ub)

note:

• not stressing too much about the targets this session. focused on how the body felt and stopped before i died on the deadlifts. felt pretty good overall. 

cube.w6.squat.reps

main:

• squat 60kgx5, 100kgx4, 120kgx3, 140kgx6x3
• pause squat (1s) 150kgx1, 152.5kgx1

note:

• had to run off for a meeting. cut session short. could do with the rest too.

cube.w6.bench.speed

main:

• bench 50kgx5, 62.5kgx4, 72.5kgx3, 82.5kgx2x6
• easy
• incline db 25kgx15x3
• med band pressdown 50-25-13-12
• db press 15kgx10x3
• machine fly 68x15x2, 61x15
• ghr sit ups x50

cube.w6.deadlift.heavy

main:

• deadlift 60kgx5, 100kgx5, 140kgx4, 180kgx2, 220kgx2, 235kgxfff
• snatch grip deadlift 110kgx8, 140kgx8
• db row 45kgx10x3
• db shrugs 45kgx12x2
• up and down planks x30-10-10

note:

• shag

cube.w5.press+bb

main:

• press 20kgx10, 30kgx5, 37.5kgx5, 45kgx4, 50kgx3, 52.5kgx8x3
• inclined db bench 15kgx5, 17.5kgx15-8-7
• med band pressdown x100
• med band curls x100
• face pulls x100
• machine fly x100
• pull-ups x50