Back. Cube week 7.

Warmup 

Banded GM, lunges, adductor/abductor * 15 * 2

Deadlift 

80*5

125*5

145*4

160*3

170*2

180 * 5 (really had to grind to lock it out, last rep had problem fully locking it out) 

165 * 6 (same problem, had to grind it out) 

Lock out was hard, still need to improve my form. However managed to keep my air in, though need to brace my core more.

4" block pull

180*3*2

SSB oly squat 

100*8*3

GHR

10*4

Back raise

50

Rest period was longer than usual in order to perform with better form. Overall decent session. 

Second Wave of the Cube, Thoughts and Review

Time flies, done with 2nd wave of the Cube as of today. 4 more weeks to the meet and 3 more weeks of training. Next 3 weeks' heavy days will involve 1 rep max effort for the 3 lifts. Shall stay conservative and not fail any reps.

Planned 1RMs

Squat 170kg

Bench 150kg

Deadlift 230kg

This will generate a total of 550kg which will allow me to hit my target goal of being a Class 1 powerlifter. Of course this lifts are all gym lifts but ideally I can perform the same way (or better) on the actual meet day. And now I shall discuss how I felt for the lifts on Wave 2.

Squat 

Still learning how to keep my head neutral but getting better at it. Still not as comfortable as I like to be when in the hole but getting there. Based on this week's squat (rep) day, 135 * 6 was manageable but tough and the 60kg for 65reps shows that I can achieve things once I set my mind to it.

Progress: Based on my heavy day of 155kg * 2, I think I am still progressing well and shall keep at it. Improve my form, keeping my core braced and spine neutral. 

Bench

Becoming more comfortable with my current technique and form. Been doing quite a bit of bench work on my bodybuilding days which seem to be paying off well. Using boards really help with my lock outs and correct my weak spots.  

Progress: 115kg for 12 reps. Seems like I am progressing well for my bench. If Wednesday's 150kg feel light, I have a good standing smashing the record. Speed floor press (120*2) also felt light despite the 1 sec pause as the speed I press at remained constant.  

Deadlift

Heavy single deadlift was okay but technique still need much improvement so will aim to sit back more to engage more hamstrings and hip drive. Got to learn to squeeze my glutes more to drive the bar up. 

Progress: Technical fault caused me to fail on my 230kg but managed to lock it out. Shows that with chalk available, 230kg is not hard to lock out. Shall stop shouting to keep my air in and only shout after I got my lifts. I am quite happy to see my deadlift improve by so much within a few weeks.  

Thoughts 

The Cube encompasses all aspect of training to be a complete powerlifter. From speed to heavy days, every session is hard. However, the sense of satisfaction from completing every single session is just irreplaceable. Every session I am getting stronger and better and one step closer to my goals. Current weight as of today is 89kg in the morning. Still have 4kg to gain but as long as my strength is improving, anything else is secondary for now. Shall start the final assault on my body in the following 3 weeks on Monday. 

You mirin brah?

Press. Cube week 6.

Warmup

Push-ups, band push down, band pull apart * 15 * 2

Press

Bar * 10

45 * 5

55 * 4

65 * 1

67.5 * 1

72.5 * 13

Bench (warm up for board press)

Bar * 10

60 * 10

80 * 5

Felt heavy at this point of time so decided to do tricep hell with 80kg instead of planned 100kg.

Tricep hell (80kg)

1 board, 2 board, 3 board * 5/5/5. Can pause and explode up. Felt light so went for another set. 

1,2,3,2,1 * 5/5/5/5/3 + 2

Much stronger than before. Used to fail with 60kg on the way down. 

Band push down (med)

100 reps

One arm DB row

45 * 10 * 3

Face pulls

11.5 * 15 * 3

Pinwheels

20 * 12 * 3 

Gorilla pullups
15

Squat. Cube week 6.

Warmup

Banded GM, lunges, adductor/abductor stretch * 15 * 2

Squats 

60*10

85 * 5

100 * 4

115 * 3

135 * 6 * 3

Was really tempted to lower the weight to 132.5kg because the bar move really slow on the last rep of my first set but after much encouragement from Twain decided to stick to it. A sigh of relief as I did not fail any rep today.

Pause squat (1s)

140 * 1 * 2

The pause squats were okay. 1 sec is enough, any longer might have problem coming out of the hole. Need to get comfortable in the hole.

Wide stance GM

60 * 8 * 3

Can really work on the form.

Lunges 

20kg per hand * 15 * 3

These are hard, had to break them down to sets of 5 mentally. And had to grip them tight for quite a while.

Oly squats 

60 * 65 + 10 reps after 30 sec rest or so

Today I become one with the bar as I squat for reps. Really got into the groove as I went rep for rep. Watch the video for my expression. Video too long to be uploaded. 5 mins of being under the bar really develops character. Did not shout, just kept staring forward and repping it out. Happy with today's session. Hope no cramps later.

135kg for 6 reps

Bench. Cube week 6.

Warmup

Band pull aparts, triceps pushdown, push-ups * 15 * 2

Explosive floor press with 1 sec pause

20 * 10

60 * 8

80 * 4

95 * 3

110, 112.5, 115, 117.5, 120, 122.5 * 2

6 sets of doubles. Weights fly up fast. Paused at the bottom for 1 sec (counted by Tim). 

Incline bench 

40 * 15, 12, 35 * 12

Band push-downs 

100. Shag.

Standing DB press

20,25,25 * 10 

Band flyes

Thick band * 15 * 3

Hanging leg raise

50 

Easy bench day. Weight felt light. Speed of bar is fast. Can't wait for next bench day.

Lightweight baby

Back. Cube week 6.

Warmup

Banded GM, lunges, adductor and abductors stretch * 15 * 2. 

Deadlifts 

60 * 10

100 * 5

122.5 * 5

140 * 4

165 * 3

190 * 2 

210 * 1

230 * 0/0 

I managed to lockout the first 230kg attempt but lost my footing, resulting in technical disqualification. 2nd attempt failed to lock out below knee level. Shall really really bring up my technique, keep the air in me to keep tight. 

Snatch grip deadlifts

100 * 8

110 * 8

Lower back rounded quite a bit even though I can't feel it. Will remember to keep tight. Better be safe than be sorry.

DB row

45 * 10 * 3

DB shrugs 

45 * 12 * 2

Up and down planks 

50 (30,10,10)

Overall happy that I am still progressing. Could have gotten the 230kg with a better form. Shall watch more videos to visualize a better setup. 5 more weeks left. Real proud to see everyone improving. Will stop shouting and keep the air in me to keep tight. Save the shouting for after pulling 240kg. LET'S GO! 

Being strong is not abnormal, choosing to be weak however is a sin.

190*2. Form still need to improve a lot. Too much lower back

Note to self: Keep the air in for tightness, not shouting

Pumped back of peace

Press. Cube week 5.

Warmup

Band pull-aparts, band pushdowns, push-ups * 15 * 2

Press

Bar * 8

45 * 5 

55 * 4

62.5 * 3

67.5 * 8 * 3

Tricep hell with 100kg

1 set (5 reps with 1,2,3 board)

1 set (failed at 3rd rep of 2 board) 

Laterals

20 * 12 * 5

Lat pull down

110 * 6 * 3

Cable row 

Stack + Sam * 15/20

Cat row

Stack * 15

Various bicep and triceps work with dumbbells and cable. E.g. Pinwheel, Cable overhead extensions, Bicep curl, Db overhead extensions, hammer curls.
Chasing the pump. Had a posing session with Sam. Need to work on posing and getting wider and bigger. 

Triceps Hell with 100kg

My finishing pose?

Met the famous cheerleader Dewi in the gym. Lol. :D

Dave Tates Demo-ing Tricep Hell