Meat Cube 2.0

[MrRipley]

How much do board presses help in your opinion? Also what do you think about doing dips on a regular basis? Dips get a lot of hate but they are an alpha exercise.

[lllDBOlll]

LOL @ getting squished. Stay safe! Do you just lay the board on your chest for these or does it stick somehow?

I took a loose fitting compression vest and stitched some Velcro into it and stapled the other half to a piece of 4x2. It just stays put.

[lllDBOlll]

How much do board presses help in your opinion? Also what do you think about doing dips on a regular basis? Dips get a lot of hate but they are an alpha exercise.

The board press is predominantly used by geared benchers as a means of overloading with weight and breaking the shirt in, can't always go straight down to the chest.

Theory is you can bench more weight with the reduced ROM. That's one way to use it.

The way I have been incorporating it is allowing me to continue benching without the shoulder problems flaring up. I have also been going steadily wider and have managed to push my grip out more on my main bench because of it.

Heavy weighted dips are my all time favourite bench assistance, just they place too much strain on me at the moment if I go too deep so I am avoiding the risk. I sometimes use my board press shirt for that too, having my chest touch the safety rail (what the dip handles connect to) so that the ROM is "safer".

[ktj4l]

I took a loose fitting compression vest and stitched some Velcro into it and stapled the other half to a piece of 4x2. It just stays put.

Pretty good idea. I've seen people use belts or bands to keep them put, but velcro would do the trick as well.

[howimliving]

late but.....



good to see you back at it

[jcranston]

Ok, I see IPA's and Cohiba's, where the workouts?

[lllDBOlll]

Pretty good idea. I've seen people use belts or bands to keep them put, but velcro would do the trick as well.

Yeah this is a no fuss no mess approach!

late but.....



good to see you back at it

Good to have you in bro, you seen the video that gif is from it's hysterical!

Ok, I see IPA's and Cohiba's, where the workouts?

Haha they're coming they're coming!

[lllDBOlll]

Cycle 2.1.1

Deadlift Heavy

Video





Main Lift
Deadlift

60kg x 6
80kg x 6
100kg x 5
120kg x 3
135kg x 1

147.5kg x 2 x 5

Assistance Lift 1
Block Pull

147.5kg x 3
157.5kg x 3 x 3

Last set Sumo with a right leg that didn't know what to do

Assistance
Deficit Deadlift

137.5kg x 6 x 2

Assistance

Close Grip Pull Down

40kg x 15
80kg x 10
85kg x 10 x 2

GHR

+5kg x 15

Pull Up

+5kg x 10

Thoughts

Felt pretty tough this one. Week 1 out the way, 8 more weeks of brutality to go! Fuuuuuuuuuuuuck

[MrRipley]

Stronghair/10. Deads looked easy. Do you have a GHR in your gym? I train at home also, but don't have one and kind of need a substitute for it.

[jcranston]

Mirin' dis face hair, good looking workout too!

[lllDBOlll]

Stronghair/10. Deads looked easy. Do you have a GHR in your gym? I train at home also, but don't have one and kind of need a substitute for it.

Yeah I have the strength shop GHR. You can do a pseudo GHR if you get someone / something to hold your feet down and stick a mat or soft foam roller under your knees.

[lllDBOlll]

Mirin' dis face hair, good looking workout too!

It's hiding my triple chin!

[MrRipley]

Yeah I have the strength shop GHR. You can do a pseudo GHR if you get someone / something to hold your feet down and stick a mat or soft foam roller under your knees.

Do you reckon good mornings are a decent substitute for GHRs?

[ktj4l]

Yeah I have the strength shop GHR. You can do a pseudo GHR if you get someone / something to hold your feet down and stick a mat or soft foam roller under your knees.

Depending on your rack, you can also do this: http://www.youtube.com/watch?v=zGQLSE1ZgsE

Or you can put the loaded barbell on safety pins and use a bench as the knee pad.

[Filmbuff81]

I'm not that pale brah! How you doin'?

I am though!

Doing good you?

Danny you gotta learn to spit and not swallow to get that triple chin to vanish.

[lllDBOlll]

Do you reckon good mornings are a decent substitute for GHRs?

I wouldn't say the good morning is a true replacement although it will still get your hams / hips.

Depending on your rack, you can also do this: http://www.youtube.com/watch?v=zGQLSE1ZgsE

Or you can put the loaded barbell on safety pins and use a bench as the knee pad.

^^ Legit

I am though!

Doing good you?

Danny you gotta learn to spit and not swallow to get that triple chin to vanish.

[lllDBOlll]

Cycle 2.1.2

Squat Reps

Video





Main Lift
Squat

40kg x 8 x 2
60kg x 8
80kg x 3
95kg x 1

107.5kg x 12 x 3

Assistance Lift 1
Front Squat

60kg x 8

95kg x 8, 7

Paused

82.5kg x 9
75kg x 11

Had to lower training max, shouldn't be missing reps this early

Assistance

Lat Pull Down

40kg x 15
82.5kg x 10 x 3

GHR

+5kg x 15

Thoughts

Had to drop front squat training max from 125 to 117.5. Was just too much and missing reps this early is not on.

[lllDBOlll]

Cycle 2.1.2

Bench Heavy

Video





Main Lift
Bench Press

20kg x 10
40kg x 8
60kg x 6
80kg x 3
90kg x 2

105kg x 2 x 5

Slanger

117.5kg x 2
130kg x 2

Assistance Lift 1
CGBP

110kg x 3 x 2

Assistance
Board Press

100kg x 6 x 2

Assistance

Press Down

30kg x 12
35kg x 12 x 3

CG Pull Down

40kg x 15
85kg x 10 x 3

Lateral Raise

7.5kg x 12 x 3

Thoughts

Good session. Happy with all. Set up slightly too low down on my bench than normal, little bit of shoulder agro as thanks.

[lllDBOlll]

Cycle 2.1.2

Deadlift Explosive

Video





Main Lift
Deadlift

60kg x 6, 6
80kg x 6
100kg x 3

120kg x 3 x 8

15 sec rest max

Assistance Lift 1
Block Pull

120kg x 5
130kg x 5 x 2

Assistance
Deficit Deadlift

110kg x 8 x 2

Assistance

Can't actually remember what I did. Was some pull downs and some curls I think along with some +10kg for 12 GHR sets.

Thoughts

I was a naughty boy and didn't do my usual mobility warm up / hip opening routine. I paid for it because although the bar speed was nice, I was not pulling back as much as usual. Lesson learnt.

[poshbird]

Another good workout! but you already know how I feel about you not doing your mobility hehe :P

I heard your thinking/starting to cut some weight. Will you be going low carb/high carb? just out of interest

[lllDBOlll]

Another good workout! but you already know how I feel about you not doing your mobility hehe :P

I heard your thinking/starting to cut some weight. Will you be going low carb/high carb? just out of interest

It's always high carb Vicky. Keeping your carbs high is the key, even more so for performance. Only really pays to drop carbs if you are hoping to peak for a show / photoshoot and you want to load up on them before hand to get all vascular and chit.

I'm on poverty 2200kcal a day

165 P
220 C
73 F

maybe 185P 200C that is easy to switch around depending what I wanna eat. Only doing it for 8 weeks. Need to fit into my clothes as summers coming and nothing f'ucking fits!

[ktj4l]

It's always high carb Vicky. Keeping your carbs high is the key, even more so for performance. Only really pays to drop carbs if you are hoping to peak for a show / photoshoot and you want to load up on them before hand to get all vascular and chit.

I'm on poverty 2200kcal a day

165 P
220 C
73 F

maybe 185P 200C that is easy to switch around depending what I wanna eat. Only doing it for 8 weeks. Need to fit into my clothes as summers coming and nothing f'ucking fits!

Just buy some potato sacks.

[poshbird]

It's always high carb Vicky. Keeping your carbs high is the key, even more so for performance. Only really pays to drop carbs if you are hoping to peak for a show / photoshoot and you want to load up on them before hand to get all vascular and chit.

I'm on poverty 2200kcal a day

165 P
220 C
73 F

maybe 185P 200C that is easy to switch around depending what I wanna eat. Only doing it for 8 weeks. Need to fit into my clothes as summers coming and nothing f'ucking fits!

Better cut the beer down then lol

Thanks Dan, looks a good plan .

[lllDBOlll]

Just buy some potato sacks.

Y U DO DIS

Better cut the beer down then lol

Thanks Dan, looks a good plan .

Yeah I'm knocking it on the head now for the duration. Don't get me wrong if I get asked out anywhere I ain't gunna turn it down, I just wont take the piss with it.

[jcranston]

Workouts are looking great Cubicle!!! If you start doing mobility it might guilt me into doing mine, just a thought...

[ChrisStewart5]

I'm going through flexibility issues to, particularly in my posterior chain, your insight in the OP was helpful. Thanks man.

[lllDBOlll]

Workouts are looking great Cubicle!!! If you start doing mobility it might guilt me into doing mine, just a thought...

I do mobility every day through various stretches and yoga positions. I often sit in the third world squat position whilst playing on my xbox.

You should do it, it doesn't pay NOT to do it. I was just being a lazy phuck.

[lllDBOlll]

I'm going through flexibility issues to, particularly in my posterior chain, your insight in the OP was helpful. Thanks man.

Make sure you take this early indication to nip it in the bud and correct any problems now. You don't wanna go down the broken road trust me.

[ulsak]

I do mobility every day through various stretches and yoga positions. I often sit in the third world squat position whilst playing on my xbox.

You should do it, it doesn't pay NOT to do it. I was just being a lazy phuck.

this ^^^- so much! Even my crossfitter coach pal miring my mobility now. The regular yoga each and mobility wods before each WO session has done wonders!

[poshbird]

Y U DO DIS



Yeah I'm knocking it on the head now for the duration. Don't get me wrong if I get asked out anywhere I ain't gunna turn it down, I just wont take the piss with it.

Thats the way,!!