Rubik's Raw Training Log

[rubik_3x3x3]

Not sure I'll keep this up, but if I can make it a habit, we'll see where this goes.

Bit about me:
I've been bodybuilding for about 1.5 years, and a friend asked me what my lifts were the other day. I told him I didn't know, because I've been 8-12 repping everything all the time. Yesterday, I decided to deadlift, and maxing felt awesome. Also, I've been wanting to stop bodybuilding over these last few weeks for various reasons (cost of drugs when I get that far as well as looking at myself in the mirror constantly). Not sure what else to put here. This is pretty good, I guess.

Decided I would jump right in the Westside training. Makes sense to me. Fast muscle days, strong muscle days. I like that idea, but not sure if it's a good beginner plan (although, the bodybuilding may disqualify me from calling myself a beginner lol). So far, here's what I've done:

ME Deadlift
Did a normal legs routine for bodybuilding, had a surprising amount of energy that day, decided to test my dead max (normally only do stiff-legged for some ham/glute training).

Deads:
135x12x2
205x8
275x5
325x3
350x1

Noticed my lower back was the weak point, so I went and did some hyperextensions and called it a day. That was yesterday.

Today: ME bench
No spotter for a 530am workout, so did dumb bell bench instead. Not really the same, but right now I just need to gauge where I'm at and figure out the weaknesses.

DB flat bench
40x10x2
50x10
60x10
70x8
80x5
85x5
90x2
95x0 (asked employee to help me up with the weight first rep, he wasn't much help, otherwise pretty sure I had it)

Won't list rest of workout but it was 2-3 sets of 6-10 reps of: JM press, overhead extensions, side raises, rear delt flys, narrow pulldowns, DB rows, some forearm/grip work.

Considering DE bench tomorrow. Too soon? I won't be able to very much next week, so trying to cram a bit extra in right now.

Mostly looking for critiques and motivation as well as a way to keep notes for myself. Lookin' forward to what you guys have to say. Sorry for long first post.

[rubik_3x3x3]

Wow, one day without bumps and this thing was on the third page.

Anyways, been researching lifting a bit and might not jump right in to Westside. I'll probably apply some of those principles to a bodybuilding type routine, in the 6-8 rep range on a lot of exercises. I'm just gonna go by feel for a bit, and keep reading to learn more and more about it.

Today's workout:
Did 30 minutes of cardio, really trying to stay somewhat out of breath the whole time for some GPP. Stretched quite a bit afterwards, as I'm so sore from the deads 2 days ago and I'm hoping to get back to lifting tomorrow. Gonna try out good mornings for the first time ever, as well as see if I can find a reverse hyper alternative at my gym.

[rubik_3x3x3]

Forgot to update after I did it, as I had a flight to catch home immediately after my workout.

Box squats 8x3
Box squats 3x2 It felt like a lot of box squats, but I was trying to get used to the form with some weight. Only 135, but I'm sure I could move 185+ if my back wasn't still so sore from deads lol.
Felt my abductors gettin tired trying to push my feet outwards during the squats, so I did those next 3x10.
Hamstring curl 3x10
Step ups 2x8, 1x4
Ab work

[rubik_3x3x3]

Was forced to take 2 weeks off from lifting due to the circumstances of my life recently, but got back in the gym today.

Decided to go with some rack pulls to make sure I don't pull a hamstring first day back, and my lower back still seemed like it would be the weak point of my deads.

95x10x2 I thought the plates were 45s, as they were preloaded to the bar, and then saw they were 25s. Was at a different gym from usual lol.
135x8
205x8
255x8
305x5
325x5
355x5
375x2
405x0

The weight variations are so random because the gym was unorganized and I was just happy to find two of the same plates for a 20-50lb increase lol.

Straight legged deads at a deficit of about 3 inches (are those RDLs? IDK lol, I just lift,)
205x10x2
255x6
These felt pretty good, but after losing my balance on rep 4 of that last set, I decided to call 'em good.

Pulldownsx1000000
Wide grip and narrow grip with palms facing me.

DB hammer curls with a bit of swing, nothing unreasonable
65x6
55x8
45x10

Shrugsx1000000
superset with
Rear delt DB face pull variation. You know, a row for the rear delts. That have a name? IDK **** lol.

I figured that is what a "pull" day looks like. Wasn't really sure, didn't research it like I probably should, but it made some sense to me.

Decided I would regret not destroying my lower back, so I did some good mornings (just a bunch, idk, 4-5 sets of 10 working up). After that, I called it a day.

[rubik_3x3x3]

Push day. Debated OHP or bench press for a while, but decided to go with standing OHP to open up on. Turns out I'm really bad at it, pretty sure.
45x10
65x10
95x10
115x8
135x5x2

Shoulders were definitely the weak point, as opposed to my legs, which was good since it's push day. Tried some side raises, but felt like they were ripping my arm out on the negative, so stopped after 1 set. Just did some random machine for shoulders for a few sets.

Decided to do some incline bench. Not sure why today, but this movement was harder than usual.
45x8x3 (usually can put up 60x8x3 or so, bad day)

Front raises from here.
95x10 barbell
60x6x2 dumbbell
95x30 barbell
Felt like I was gonna die after the 30 set. Felt good.

Cable flys
60x10x2, as if machine weights even matter. I hate how much machine weights vary.
100x15second static hold

Triceps time. JM presses are a movement that worked last time, so I went with them again.
45x15x2
65x12x1
95x8x1-2?

Overhead tricep press, one armed
40x10x2

Overhead shoulder press, one armed. Like they do at the AC weightlifting comp. IDK what it's really called. Anyways, got up to 85lbs left hand, 90lbs right hand. Right a bit stronger, but I'm hoping time will fix that.

A few sets of abs. I was tired, so I just went home.

[rubik_3x3x3]

Squat day. Decided to do them off a box with a safety squat bar. My rear delts were too sore to actually reach the normal bar when placed on my back. Nothing wrong with the safety bar, even works the angle a bit differently, so I was completely fine with using it. The only issue was that the part of the bar where the weights go was probably like 1/16 of an inch too small, which made the plates slide around and clips didn't help with it either. Almost toppled once, but training partner fixed it and I went on.

Safety box squat
Warm up sets, won't write 'em all out.
205x2 assuming the bar was 25 lbs, which it felt like.

Did some leg extensions next. The machine at this gym was pretty bad, didn't really work right lol. Just fired off 3 sets of 50 with the limited range of motion the machine gave. Good pump, so not a wasted exercise by any means.

Did some ab/adductor work with one of those machines with the pad in the middle, and you can swing it in any direction. No idea the name of it, doesn't matter much.

Hamstring curls. Did like 6 sets, just upping it 30-50 lbs per go and repping it out as much as I could with the best ROM I could manage.

SLDL at a deficit. Only going up to just above the knee, flexing my ass/glutes as hard as I could.

Step ups with 60lb DB in each hand. Went with DB over BB for the grip training added in, plus the ability to bail the weight if need be.

Pretty good workout, but not as sore as I was on the other days. Probably because I was being a bit cautious after a small calf cramp early in the workout, but I'm certain there will be gains next week. Really wanna get my squat up, because it seems terribly weak.

[rubik_3x3x3]

Forgot to update yesterday.

Cliffs:
Deads yesterday, got a foot cramp, took it easy.
Standing OHP 185 today, plus accessory work. 185 close grip bench for 5 was pretty good for me after the 2 week break.

[rubik_3x3x3]

Forgot to update yesterday, even though I browsed the misc for like 3 hours... :\

Legs day. Was worried about getting a foot cramp all day, as I'd been feeling tight. Warmed up with a few minutes of cardio to try and prevent the situation.

Did a Westside style DE for box squats. Turns out I'm quite slow in the bottom of a parallel squat. Any tips to fix this? Anyways, did 8x2 with 145lbs for most sets but the last one, as my wrists hurt too much from the angle they grab the bar at.

Then did ab/adductor work. Seemed strong. Can probably take a few weeks off from this. Move on to glute press aka butt blasters. Then SLDL, hamstring curls, calf raises, and peaced the **** out.

On my way out, I had some girl hit on me (6-6.5, I guess, was short convo).
Her: "Hey!"
Me: "Hey."
Her: "What's up?"
Me: "Not much, how are you?"
Her: "I'm fantastic! How are you?"
Me: (as depressed as possible) "I'm ok..."

Then she got awkwarded out and walked away. Trolled.

[rubik_3x3x3]

Incline bench
30x8
40x8
50x8
60x5
70x3
55x8

Cable flys x a lot

Standing DB shoulder press
30x8
40x8
50x8
60x8
65x5x2

Side/front raises x a lot

Close grip bench
95x12x8
Lotta sets, just exploding up with the weight makes 95 feel like 185 pretty fast lol.

Tricep pushdowns. Was gonna do overhead extensions, but they felt wrong today for whatever reason.
150x30x5

[rubik_3x3x3]

New layout. K. Lifted during the update, which happened too damn early, but oh well. Just gonna touch on the finishing sets, not the warm up and work up sets.

Clean 185x2
Rack pull from below knee 315x4x4
Lat pulldowns w/ varying grips, DB rows, rear delt stuff, shrugs, lat pullovers, abs/obliques. That's it, I think.

Someone should ask me some questions or some ****. Or rep me to make this seem worthwhile. Some recognition lmao.

[rubik_3x3x3]

Hey, forgot to update the other day. My gym is closed now at the university for repairs and remodeling. Sucks ass. I went there on the last day, and only the circuit area was open. I trained biceps and triceps for an ego boost, figuring the machines available wouldn't help much. Arms are over 18" these days, which feels great to finally achieve.

Today I did conditioning with a tire in the back of the gym and a 45 lb plate I had in my garage. I did tire flips (heavy tire, not sure the lb-age, but easily 250+. I also did some tricep extensions, bicep curls, repped out overhead press, and keg tosses with the plate.

[goosefrabbas]

Someone should ask me some questions or some ****. Or rep me to make this seem worthwhile. Some recognition lmao.

k I guess I'll follow lols. You speed cube brah?

[rubik_3x3x3]

k I guess I'll follow lols. You speed cube brah?

Used to a ton, only a bit now. 10.65 best 3x3x3 with 3 or 4 other sub-11. Can ask more if you want lol.

Yesterday's workout was deadlifts. I'm on Coan-Phillipi next week, but just did a first-day-back type work out yesterday.

Did some speed sets and then a couple 2x3 sets with 275. Back was already fried from the speed sets.

Followed up with the C-P accessories. 3x8 BB rows, SLDL, palms-in lat pulldowns, and then a good morning machine, as my gym hasn't re-opened the squat rack section yet.

[goosefrabbas]

Damn that's fast. My best was about 18.5, averaged around 20 before I got bored/frustrated haha.
I'll read the actual lifting stuff later.

[rubik_3x3x3]

Damn that's fast. My best was about 18.5, averaged around 20 before I got bored/frustrated haha.
I'll read the actual lifting stuff later.

Anything under 20 is quite impressive. I used to average around 15.5, probably more 17-18 right now. I only solve as something to do on the toilet now lol. Still get about 5-10 in a day. And yeah, once you plateau, it gets old kinda fast.

[goosefrabbas]

I only solve as something to do on the toilet now lol.

No lie, this is the only time I cube now, but I'll usually grab a 4x4 or 5x5 for that. I'm glad I'm not the only person who does that.

[rubik_3x3x3]

Yeah, I would do those, but I have to focus too much because I don't practice them often. 3x3 is nearly auto pilot for me. People are gonna think all these #x# are lifts lol.

[goosefrabbas]

lols If I know I'll be a while then I'll usually get a bigger cube cause I can only do 3x3's for so long. I got pretty good at 4x4, I was averaging top 100 in the country, but of course it's different in a competition, not that I've ever done one.
And are you on a pl program? It looks like a mix between Westside and the whatever-you-want-to-do-at-the-time program.

[rubik_3x3x3]

That's definitely what I've been on. I'm doing more of a strongman program, so my benches are OHP now. I just do OHP, dead, or squats to start, and then do a kinda bodybuilder workout after that. Looking for a good squat and OHP program, if you have any. Doing Coan-Phillipi for deads starting next week. (Can't hit enter.) What's your 4x4 PB and avg? Like a normal avg, not best avg lol. Or, what it used to be anyways.

[untranslated]

On my way out, I had some girl hit on me (6-6.5, I guess, was short convo).
Her: "Hey!"
Me: "Hey."
Her: "What's up?"
Me: "Not much, how are you?"
Her: "I'm fantastic! How are you?"
Me: (as depressed as possible) "I'm ok..."

Then she got awkwarded out and walked away. Trolled.[/QUOTE]

this is why i read the training logs, just for the personal stuff, good laugh = good lifts

[rubik_3x3x3]

Glad I could be of service lol.

Forgot to log yesterday's workout. I'm terrible at this, but I guess being a day late affects no one, really.

Overhead press day, which I always do standing to get more weight up, as well as challenging my core and gaining a little leg strength. *I don't have a routine for this crap, so I just do a buncha sets of 5 with a challenging weight and then do shoulder/tri/chest accessories. Not the best, but I'm pretty new to the lift, so it'll keep going up.

Wish I had more gym-related personal stories to get some subs lol.

[untranslated]

Haha dude relax, as far as routine goes no one can really 100% say you doing right or wrong if ur following a good program for your level to begin with. They could only really critique you on form from a video imo. I use this as a log for my self as much as anything.

[rubik_3x3x3]

Woke up tired as hell this morning despite 12 hours of sleep. Drank and drank water, still felt dehydrated. Time for the gym.

Started with non-box squats. Trying to go deep as hell. Warmed up, then did 155x5x5.
Deep squats hurt my ass like nothin' else. Was truly a great experience and I'm glad I changed up my style.

Proceeded to some leg extensions, did like 4x10 or so with what the machine claimed was 230lbs.

Went on to romanian deadlifts (as I understand, these are the ones where you set it down each rep). Did 135x8 warm up, felt light. Moved to 205, still felt somewhat light, did 6, and then I felt a little tweak in my leg. It hurt pretty bad, so I set the weight down, and put it back down to 135. Took a few minutes recovering and trying to stretch the pain away. Still hurt, but I kept going anyways on the light weight.

From there, I decided I should do some hamstring curls (was hoping to try glute ham raise, but after the tweak in my ham, I wanted to do a movement that was familiar). Just worked these up until I felt I could only do 8 next set because the weight was too heavy. Wasn't trying to get too intense with them, just kinda prepare my ham to not **** up next week.

Did some leg raises for abs, had an ab cramp, and left the gym. Bad day as far as having cramps end sets goes, but it still felt like a good workout. Was good to do new movements (deep squats, and I had a really narrow stance on the romanians) and I feel like my squat and dead are both going to be way up in the coming weeks.

Ended up talking to one of the most jacked dudes at the gym (5'8", 212 lbs, 8 or so bf%) and told him that I only squat about 205 and I can dead 405 and he was like "what the ****?!" Really hoping to get the squat well into the 300s before my dead hits 500 lol. I out bench my squat, even. Not sure why, I can leg press over 1000 on the machine we have, with good depth. Quads definitely aren't the problem. I feel like my hip flexors are a bit weak pulling me out of the bottom. Any advice is appreciated.

CLIFFS: hip flexors feel weak on squats. Advice? (Just to make sure I get advice in case tl;dr)

[rubik_3x3x3]

Lower back still sore from deads and was made a bit worse from squats. Tomorrow's a day off. Today, however, was overhead press.

Did 155x5x5. A couple times I nearly failed, but I just wouldn't let it happen.

Side raises next. 30x8x2, 35x8x1. I wonder if I should go heavy on these and swing, or keep my form as is, which is a very small swing for momentum at the bottom.

Incline bench. Worked up to a 75x5, a big improvement over the 70x3 I did last time.

Did some front raises, but bringing the bar to about 30* shy of locking out overhead. Really put some stress on the front delts to work it through a new ROM. Did 60x8x3, pretty sure. I just 8x3 everything lol.

Wasn't satisfied with the chest work, so I did a 5x5 with 65lb DBs on flat bench. 5x5 wears you out lol.

From here I probably did too much triceps. CGB 135x8x3, overhead extensions with DB 60x8x3, french press 65x8x3, dip machine 185x8x3, overhead cable extension 75x8x3, push downs 75x12x3 (machine is too light).

Feels like too much tricep work, but I was lookin' beast lol. Ladies were definitely mirin my pumped up 18-18.25" arms lol. Nice confidence booster, but I'm here to get strong now, not big.

Hey goose, if you're still subbed, what are your 4x4 cube times? Single and a typical avg in your prime.

[goosefrabbas]

meh, I just do my log for myself really. It's too much to write down by hand and I can see what I did whenever I want. Subbers are nice to have though.

With the flexors thing, I dunno. I watched a ton of elitefts videos today at work because there was nothing else to do, and Dave Tate mentioned hanging leg raises for ab work because it gives your hip flexors more of a stretch than standing ab work. If your flexors are tight too then something like that, rolling, and stretching might help more than you'd think.

Dood how long were you in the gym today? That'd be enough for me for weeks lol.

And my best 4x4 time was just under 1:40 and I was averaging about 2:00 (didn't keep track of 4x4 averages but it was around this). How's about yours if you remember?

[rubik_3x3x3]

Went in to train my friend today. Did 8 sets for biceps since I haven't done any direct bicep work lately. Pump felt good. That is all.

EDIT: Just saw goose is in. Damn thing didn't update me that you posted. I was there for just shy of two hours. Bodybuilding I always did serious volume lol. I just love being in the gym, so I stay until I wanna die most of the time. With smaller groups like shoulders/chest/tris, I don't feel like dying for quite a while.

I do hanging leg raises for abs every time. I'll try some stretching tonight before bed.*

My 4x4 best is 1:19.81 I THINK. Might be 1:16.xx, but my timer's battery died so I lost the save of my best for 4x4 and 5x5. Average was like 1:35-38 or something. Got any 5x5 times? I feel like my best single is right around 2:00 (can't remember if I've subbed 2 or not) and average was just over 2:30. Got a 6x6 or 7x7? My times are really **** on those. Megaminx? Any other puzzles, basically?

And I do log for me, but it's nice to have input and someone to ask questions without making a new thread. You seem more experienced than me with the powerlifting scene.

[rubik_3x3x3]

Coan Phillipi day with current max of ~405 and desired max of 500. Bold ambitions.

Deadlift
135x10
205x6
275x4
345x2
375x2
305x8x3
Felt pretty good overall. Wasn't TOO heavy, but my back was rounded on about 4 reps total of the last 26.

Pendlay rows circuited with SLDL
135x10 on both
185x8x2 on both
155x12 on both
I'm supposed to circuit in good mornings and palm-inward pulldowns too, but those are way across the gym and it's usually busy. I didn't want to be whoring a bar plus two machines (I do a good morning machine so that I can re-arch my back as hard as possible for every rep).

Lat pulldowns (palm in) circuited with good morning machine
pulldowns 190x8x4 (had an extra set in me, went for it)
good morning machine 250x8x4 (these need the most work, so I added a set)

That's it for basic C-P, but my rear delts are **** so I added in some DB rows to the face for 25x8x3. Light, but will make 'em a bit stronger. Then I did abs until I got an ab cramp and peaced out.

My lats are pretty big as is, so after I got a pump from all the lats stuff, I would say I caught about 25% of the guys staring at me and about 33% of the girls. That's in like a 100 person gym, too. They were all mirin' hard lol. Felt good when this cute 8 smiled at me, but I'm beta about approaches so I didn't do ****. Oh well, there were enough girls lookin' that I'll have plenty of chances.

[rubik_3x3x3]

Worked out twice today. Gonna be short update.

Squat 165x5x5 left me less tired than 155x5x5 last week did. A lot stronger there. Same accessories as last week.

Came home pissed after I saw about 5 guys quarter squatting like 225 and thinking they were hot ****. Decided to take the anger to another workout.

Did flat bench to save my OHP for Thursday. My spotter was **** and ****ed up my 225 attempt. I've done 225 before, but my ribs are messed up right now which changed my form, and my spotter also left his hands on the bar for so long that I was already tired just from holding it. Needless to say, he never gets to bench with me again. Did 145x3x8 speed sets. Was pretty easy, saving myself for Thursday.

Accessories were flys, inclne bench, dips, over and underhand tricep extensions.

[rubik_3x3x3]

Got chiropractic work just now to help with my shoulder and ribs. She was a bit surprised at how bad things are lol. This might mess up my lifts for a bit because she's movin' **** around in der, but I fully expect benefit in the long run.

Did biceps yesterday, might OHP later, but I hardly slept last night.

[goosefrabbas]

Damn those are some sick times for the bigger cubes. I don't know my 5x5 best or average, but it sucked. And I never got a 6x6 or 7x7 because when they came out the shipping was like $30 and by the time they were more available around here I'd already lost interest.
That chiro work sounds interesting. There's one here who's big in powerlifting. Jake Impastato. He runs the Raw504 meets like the Clash for Cash. If I ever need work done I'll probably go to him. How much does yours charge?