BPP's Cube method PL log

[BPP]

holy hell it's been awhile! Quick recap: Was last really serious training with NJPump in New Jersey in 2010...moved back to Indiana in 2011, for 2 years just kinda casually lifted while working alot of hours. About a year ago I decided to get into Powerlifting @~230lb...I competed in Strongman when I was 18-20 but never in PL. Starting that, I wasn't squatting almost ever, deadlifts were maybe around 400....bench was low 2's.... I found a push/pull meet to do, and started training (squat too). During prep I hurt my left shoulder (ended up being a super inflamed AC Joint but I didnt go to a doc for months) so had to almost stop upper body work...pulled 500 for the first time in pull only meet....got to a 405 squat (borderline high, in briefs)...Since returning I've been using a SlingShot on heavy bench work to protect the shoulder until I get a shirt...I've gotten my form a LOT better on bench (most improved of the 3, traditionally my least favorite)...I've been repping 225 raw, 225x15 SlingShot (SS from now on), and 300x2 SS. My deadlifts have pleateud, but other two are getting better.....currently my left knee has some runner's knee going on, but as the intelligent creature I am I'm simply ignoring it and working through it lol. I've been bulking and trying to get stronger without any new injuries

Current:
BW: 245
pull: 500
squat: 405
bench: 300x2

2014 Goals:
500 squat (improved form)
600 pull
405 bench (shirted), back 315+ raw and painless

[BPP]

training has been good lately....I'll put up my last few workouts for a starter

2/2 explosive DL

note: Deadlifts are conventional for me unless listed otherwise. any gear used will be noted

Speed Deadlift: 135x5, 225x3, 275x3, 300x3, 300x3(belt->), 310x3, 310x3, 320x3, 330x3
note: felt really good...form looked good...been working on using leg drive first rather than low back-ing the entire lift as I did with 500

4" block snatch DL: 225x5, 225x5, 250x5
note: still learning snatch grip DL, low back was pretty fried by now but felt good

WG Lat pulldowns: 160x10
good, since I was benching next day didn't want to get the lats sore

DB shrugs: 80x15, 80x15, 80x20
note: I usually use the max DBs(100s) but I'm healing up a torn callous and it was a bit raw, so didnt wanna push it


2/3 rep bench

Bench: 45x15, 100x5, 135x3, 165x5, 195x5, 225x5(wrist wrap on->), 250x5(belt and SS on->), 200x12, 225x15, 225x5(CG, shoulder unhappy)
note: felt good...225 raw felt good..no pain really on any set

standing strict military press: 45x10, 95x8, 120x8, 135x8
note: shoulders are very weak for me due to the injuries over the years...havent been pain free since I was ~18 due to various injuries, hooked acromion, etc...right shoulder has had a torn labrum for ~3-4 years now

tricep pushdowns: 70x77, rest 5 seconds, 70x23
note: got 65x100 straight through last rep day...will go 70 again next time

WG lat pulldowns: 170x10, 200x10, 220x10
note: good

seated crunch machine: 100x13, 110x12, 120x10

[BPP]

Dropped the weight and worked on form alot tonight....felt alot better, depth was much better, and vid looked alot better overall...happy with tonight! It was only two days after my pull day, but I wasn't sore...had the day off...and was really in the mood to squat

2/4 Power Squat

did some stretching, light ab work, etc to warm up...length shoulder complex warmup

Squats: 45x12, 45x10, 95x5, 135x3, 185x2, 205x2, 225x2(wrist wraps->), 245x2(belt->), 265x2, 285x1(knee wraps), 300x1
notes: used a normal barbell instead of buffalo bar....felt ok after a good warmup, and made a WORLD of difference on back tightness....form felt good tonight....I was gonna go heavier, but between the 265 and 285 I had to take a ****....after that I lost my groove and felt cold...still solid tho. Knee did not hurt at all until the 285....after coming back from the bathroom, knee tightened up and hurt.

cable rope pull throughs: 70x8, 80x8
havent done these in years with cable, most of the time was messing with form

[isaku900]

gotta hate those bathroom breaks...

[BPP]

gotta hate those bathroom breaks...

very rarely do I take one...I got my routine pretty well timed for before/after....today I went at a weird hour, so I went to my work gym instead of my usual gym....so of course walking in everyone wants to talk...threw my timing off

[isaku900]

very rarely do I take one...I got my routine pretty well timed for before/after....today I went at a weird hour, so I went to my work gym instead of my usual gym....so of course walking in everyone wants to talk...threw my timing off

sucks.

that's one thing about gear though...you don't have a choice to take a bathroom break.

[BPP]

sucks.

that's one thing about gear though...you don't have a choice to take a bathroom break.

LOL the things you dont think of...until you wish you had

[Getter_done]

In on this.

[BPP]

2/6 Explosive Bench

Bench: 45x25, 45x25, 95x5, 135x3, 170x3(wrist->), 200x3, (SS->) 225x3, 225x3x5, 235x2, 135x3(raw).
felt good!
cable pushdowns: 100x25x4

rope cable high face pull: 90x15, 100x15, 110x15

cable internal rotation RC work: 15x15, 15x15, 20x15

behind back 4-arm curls: 105x10, 110x10, 115x10



2/9 Power Deadlift

Deadlift: 135x5, 225x4, 315x3, 365x2(belt->)

4" block pulls: 365x2, 405x2, 405x2(sumo), 430x2(sumo)
note: knee really hurt on conventionals, so switched to sumo....tore a huge callous off right hand, for the 3rd time in 2 months on last set

1-arm DB rows: 80x10x3
held in finger tips bc of missing skin

seated AB machine: 110x13, 120x13, 130x14

stopped here due to the hand...lower back was also fried pretty good

[BPP]

2/11 Explosive Bench:

rotator cuff vertical rotation: 2.5x15x2

Bench: 45x25, 95x5, 135x3, 165x3, 190x3, 210x2, 230x2(wrist wraps->)
solid, no pain
Bench (with SlingShot): 250x2(belt->), 270x2, 290x2, 135x3(raw)
solid! much easier than last double with 300....form getting better and lifts getting easier and easier!

Pushdowns: 120x15, x15, x20, 80x50

WG lat pulldowns: 160x7, 190x7, 220x7

seated DB military: 40x10, 50x8
did these paused at parallel, paused at top...DBs hurt my shoulder so stopped here

rope lat pushdowns: 80x10, 90x10, 100x10
love these, really feel my lats work with these...these plus WG pulldowns have really grown my lats

cable IR: 15x25, 20x25

solid workout!

[BPP]

2/14 Squats

Squats: 45x11, 95x8, 135x5, 165x5, 185x3, 210x3, 235x3
notes: see bottom

laying leg curl: 110x10, 130x10, 150x8
felt good

leg press calf raise: 315x15, 360x15, 405x20
felt good

notes:
-I'm on the Honor Guard for my department, and had 4 straight days of funeral duties....yesterday was outside standing at length in the 0 weather....woke up with both shoulders in serious pain...low back tight...neck sore...left hip and knee sore from the IT band issues....tried a 450 ibuprofen, hot shower, tiger balm....even after warmups I was hurting....so I did the squats wide stance to alleviate the knee pain, but it just sucked..form was off, evenm wrists and delts hurt from holding the bar....just awful day...other 2 things felt ok tho
-meet in 3 weeks is push/pull, so probably my last real squat workout before then other than light form work

[Getter_done]

wut numbers do u plan to hit for the meet?

[BPP]

wut numbers do u plan to hit for the meet?

I ordered a bench shirt, gonna see if I can get comfortable leading up...otherwise I have no idea...I always stop bench short to protect shoulders, no idea where I'm at raw....I'll open RAW at like 230 and go from there

Deadlift I've had some ****ty training, but today's explosive(will post tomorrow) was awesome...so I just want 505+....but I'd like ~525

[BPP]

2/18 Explosive DL

DL: 135x5, 225x5, 275x3, 315x2, 315x2, 315x2(belt->), 320x2, 325x2, 330x2, 350x2
good! callous held up with the 2nd skin....although my knee was killing me my form locked in and minimizing the leg use the weight literally just flew up....was the fastest I've moved these weights in a LONG time...good confidence builder before next month

4" block snatch grip DL: 185x10, 225x8, 250x5
good

CG cable rows: 150x8, 170x8
I like doing these lighter and slower, really feels good on my RCs

str8 arm rope cable lat pushdowns: 90x10, 80x10

[BPP]

ugh sorry, been busy at work

2/19 exp bench

bench: 45x25, 95x5, 135x3, 160x3, 190x2(wrist->), 225x2(SS+ belt->), 230x2, 240x2, 250x1
delts both hurt so went to SS early

rope face pull: 100x10, 110x10, 120x10

rotator cuff IR: 15x10x3

RC ER: 10x10x2

RC vert: 2.5x10x3




2/22 last heavy DL session

Deadlift (with briefs): 135x5, 225x3, 315x2, 365x1(belt->), 405x1, 455x1

WG lat pulldowns: 160x7, 190x7, 220x7

CG cable row: 150x7, 190x7, 220x7

DB forearm rotations: 25x20, 30x20

laying leg curl: 120x7, 150x7, 170x7




2/24 bench

bench: 45x25, 135x5, 135x3, 165x3, 195x3, 225x1(wrist), 245x1, 260x1, (slingshot->) 265x1, 285x1, 315x1

WG lat pulldowns: 170x7, 210x7, 250(stack)x5

tri pushdowns: 110x10->130x10 superset, 150x10->150x8 (stack)(superset)

RC IR: 20x10, 20x10

seat ab machine: 110x13, 120x12, 130x10

[BPP]

2/26 Expl. DL

Deadlift: 135x5, 225x5, 275x3, (belt), 275x3, 300x2, 325x2, 350x1

CG cable row: 160x7, 180x7, 200x7

lay leg curl: 110x7, 130x7

behind back 4-arm curls: 115x10, 115x10

note:
ok workout, nothing too crazy less than 10 days out

[BPP]

2/28 Bench day

Bench: 45x25, 95x5, 135x3, 165x2, 195x1 (wrist)

Slingshot bench: 225x2, 255x1, 285x1, 315x1

Shirted Bench: 225x1, 225x1, 275x1, 315x1

rope pushdowns: 90x15

WG lat pulldowns: 240x5

notes:
-done at my work gym....thick barbells, everything feels heavier
-my Titan F6 finally came....I watched a youtube tutorial to see how to put it in....put it on with a friend who doesnt PL....the arms felt set good, but the chest piece felt like it kept riding up...I wanted to go heavier but my triceps were pretty tired by now...looking forward to having an experienced PL help me set it next week at the meet