Right of Passage

[WidowMaker]

TapouT XT



Week 5:
2 May 13
Day 4
Yoga XT 52 minutes

Oh ya! I needed this day to come!
I've enjoyed doing yoga for years, but I have gotten slack on it over the last few years and it shows in this program,lol.
Feels good to get a good stretch on.
Now I feel like I can stand straight up again and not feel like I'm walking around all bent and twisted like a zombie!

[WidowMaker]

The Cube

The Cube

Week 9/Day 36
3 May 2013
Accessory Day:

Seated Calves:
(toes in all/no belt)
2 x 135 x 12
225 x 12
315 x 12
3 x 405 x 12
Yep, they're hurting now.
Will definitely have to get them walked and stretched out before my TapouT XT session.

Band Pull aparts:
(arms straight but elbow slightly bent)
red mini band x 12
blue band x 12
^^^my goof up. Supposed to max rep this!
Rest 1 minute and hit it again.
blue band x 26
Oh ya! Rear delts/upper and center mid back are feeling this one!

Hammer Curls:
(2.3.3 tempo all)
10lb x 10
30lb x 20
This was really good today for the weight and the strict form.

Dumbbell Preacher Curls:
(2.2.2 tempo)
(single arm/do not hyper extend the elbow at the bottom like some dumdasses do saying you absolutely need that full stretch at the bottom
cos all you're really doing is setting yourself up for trouble)
(keep the wrists straight throughout)
10lb x 10
20lb x 20
Nice form on these today and some great contractions at the top.
Even got some good pump and burn also.

Abs:
TapouT XT:

Target Stretch:
Solo.
About 5 minutes on this today!
Motivation was very good on this today--around 8 again.

[Darkness]

Definitely some cool, unique training going on in here Widow. Nice...

[WidowMaker]

Definitely some cool, unique training going on in here Widow. Nice...

Thanks Darkness!

[WidowMaker]

The Cube

This is week 10 of the CUBE.
This is supposed to be a new max effort week but with me battling through my injuries this is just going to be 3 heavy lift days.


The Cube

Week 10/Day 37
6 May 2013
Deadlift Day:

Deadlift:
(unbelted/unwrapped and unhooked)
(double overhand grip)
135 x 12 (sumo)
135 x 12 (conventional)
225 x 5 (sumo)
315 x 1 (conventional)
(belted/no wraps or hooks/ alternate grip from here on out)
365 x 1 (belted but unlatched/sumo)
(belt latched from here on out)
405 x 1 (easy money)
505 x 1
Good on the 505. Legs wobbled a little but still good form on this lift today.
There was more in the tank but age and wisdom said to save some for the next time!
Not a pr here for me but I'm only a hundred lbs away from my old pr and I'm excited about that cos I've still got time to nail it this time and maybe more before the SPF Nationals.
Oh! Did I mention that all of this was RAW!!!!!
No superman suit for me!

Time/Comments:
Powerbelle in the house for motivation and to obviously update her video and pic journal of my training this afternoon.
She's the best!!!!!!!
I'm so glad I have her in my life!
We will edit the vid before putting it up on here and on FB and Youtube.
Motivation was through the roof today!
I'm very glad that my shoulder/pec area and my knee held up for this.
Can't wait to re-start this Cube training once again!

[WidowMaker]

The Cube

The Cube

Week 10/Day 38
8 May 2013
Bench Day:

Note: Low back still somewhat sore from Monday's deadlift day.

Bench:
(unwrapped and unbelted)
(close-grip, index finger at smooth and knurling)
bar x 20
(pinky on bar ring)
bar x 20

Note: 2 sec pauses from here on out.
(close-grip)
135 x 12
(pinky on bar ring)
135 x 12
185 x 5 (feeling a little tug in my shoulder pec area now. will switch to close grip from here on out)
(wrapped and unbelted)
225 x 3
(wrapped/belted but unlatched)
315 x 1
(wrapped/belt latched)
365 x 1
405 x 1 (this was touch and go but still clean as far as no bs high school bounce off chest)
This was a very good lift today. As I was 25lbs away from my old pr here but I was not going to touch it today.
Again, I am not going to aggravate my injury as I can feel it a little bit now but all seems good for today.

Time/Comments:
Once again Powerbelle is here to spot, motivate, vid and take pics for her journal.
She (as always) does a great job of lift off, spotting and motivating me.
I really wanted the 405 with my competition grip today but it will be there soon enough without risk of injury.
I just hate freakin' injuries.
Motivation was sky high again today.

[WidowMaker]

The Cube

The Cube

Week 10/Day 39
9 May 2013
Squat Day:

Squat:
(unbelted and unwrapped)
135 x 20
(unwrapped/belted but unlatched)
225 x 8
(wrists wrapped only/belted but unlatched)
345 x 2
(wrists and knees wrapped/belt latched)
425 x 1
515 x 1
Am still very sore in my low back as it was feeling unstable during the 425 and 515 walk-out.

Time comments:
This was Raw with only belt and wraps. No superman suit for me!
Powerbelle with me all the way once again spotting me and motivating me this evening
and of course taking her vids and pics to put in journal on her pc.
Will be going back to having Powerbelle slide the top set pins instead of walking out with my working sets.
Knee did very well not to give me much problems as my new Rhino Anaconda knee wraps held everything nice and tight throughout the movement.
Of all the knee wraps I have used these are by far the best knee wraps I have used to date.
I am satisfied on this lift today even though I am 200lbs from my old max effort.
I had more left in the tank as I was contemplating adding another plate to each side for a total of 605 but I wasn't going to chance it with my back feeling unstable on the work set walk outs.
That's cool cos I know it's there and I can get it back!
Motivation was a 10++++!!!!!

[WidowMaker]

Taking this week off to let my body heal up.
Will still continue on with the TapouT XT program cos I feel it is a very beneficial part of my conditioning to keep everything in check.
Will be re-starting the Cube program on Monday, 20 May 2013.

[WidowMaker]

UPDATE:
Change up in plans!
Going to do a modified version of the Wendler 5/3/1 program for the next 2 weeks.
To keep me on dated track with the Cube program.

[WidowMaker]

Modified 5/3/1

Modified 5/3/1

Week 1/Day 1
20 May 2013
Deadlift Day:

Note: 5 minute stretch and warm-up.
Deficit Deadlift:
(2" deficit/double overhand/unbelted and unhooked)
(conventional stance)
135 x 12
(sumo stance)
135 x 12
(conventional stance)
225 x 5
(sumo stance/belted and no hooks)
(alternate my alternate grip here on my work sets)
315 x 5
(conventional stance/belted and no hooks)
375 x 1
Good pulls on these today. Nice and smooth.

4" Block Pulls:
(alternate my alternate grip here also/belted and no hooks)
(sumo stance)
315 x 5
(conventional stance)
315 x 5
Again; nice and smooth here. Easy money.

Reverse Sled Pulls:
Note: Driveway length one way is 120ft from garage to road.
Counting both was as 1 lap.
1 x sled(100lbs) x 39sec pull
1 x sled+45lb plate x 42sec pull
1 x sled+90lb plate x 44 sec
Nice burn on these today and great cardio!

Abs: TapouT XT

Target Stretch:
About 8 minutes.

Time/Comments:
Solo this evening.
Pretty good day today with some decent challenge and pulling.
Motivation was around 8 today.

[WidowMaker]

TapouT XT



Week 5:
20 May 13
Day 1
Plyo XT just over 51 minutes

Oh, lol this just crushed me today.
Should've never changed my mind on this and took this week off too.
Man this workout today just kicked my ass.
Made it through it though and didn't tapout! BOOM! But I was drenched from head to toe!

[WidowMaker]

Modified 5/3/1

Modified 5/3/1

Week 1/Day 2
21 May 2013
Bench Day:

Note: 5 minute stretch and warm-up.
Floor Press:
(all reps paused bottom/unbelted all sets)
(close-grip = index finger on knurl and smooth)
bar x 20
(mid-grip = pinky on bar ring)
bar x 20
(competition grip = index finger on bar ring)
bar x 20
(close-grip = index finger on knurl and smooth)
135 x 12
(mid-grip = pinky on bar ring)
135 x 12
(competition grip = index finger on bar ring)
135 x 12
225 x 5
(wrist wraps here on out)
275 x 5
315 x 3
335 x 1
Very good work on these paused sets today!

Bench Press:
(unbelted but wrist wrapped)
(mid-grip = pinky on bar ring/touch-n-go no bounce)
225 x 15
Easy money--good form and work on these today.

Lat Pulldowns:
(cat back style pulldowns/spud handle grips/3.3.3 tempo)
(stretch from the back at top and not the elbows)
120 x 10
2 x 220(the stack) x 10
Good stretch and from work on these.
Will have to add a 44lb chain to the stack next workout.

Klokov Behind Neck Press:
(no belt/wrist wrapped/hands at collars)
bar x 10
65 x 12
95 x 12
That's about it on that today. Could do more but was just feeling it out today.

Dumbbell Shrugs:
(unhooked and unbelted/ no tempo)
60 x 10
(3.5.3 tempo/unbelted/hooked)
2 x 80 x 15
Working the form with some hard squeezes today.
No short shoulder nudges here. Deep long stroking this out!

Band Pressdowns:
green band x max reps (56)
Pumped, tight and trashed--for today!

Abs:
TapouT XT

Target Stretch:
About 10 minutes

Time/Comments:
Solo today.
Training was good today and I'm satisfied for the outcome of today's training.
Motivation was around 8.

[WidowMaker]

TapouT XT



Week 5:
21 May 13
Day 2
Ripped Conditioning just over 41 minutes

Another day of giving it everything I got to get through it lol.
Damit man! Shoulda never talked myself into taking the week off from everything to get other stuff caught up.
Not any more.
Felt good once it was over and I'll feel a lot better when I get my conditioning back.
This TapouT XT really did play a part in my conditioning on my 10th week of heavy day deadlift, bench and squat.
So I'm keeping it in the mix!

[WidowMaker]

TapouT XT



Week 5:
22 May 13
Day 3
Muay Thai just over 40 minutes

Along with Powerbelle saying this is becoming one of her favorite days in this program.
I would have to say the same for me.
It seemed rather easy today, but a lot of sweat was left on the floor for us to clean up after the fact.

[WidowMaker]

Modified 5/3/1

Modified 5/3/1

Week 1/Day 3
23 May 2013
Squat Day:

Note: 5 minute stretch and warm-up.
Squat:
(unbelted and unwrapped/ safety chains and pins set for all)
135 x 20
225 x 8
(belted but unlatched and unwrapped)
325 x 5
350 x 3
375 x 1
Smooth and strong down to parallel and up.

Powerpohl Belt Squat:
(parallel box)
80 x 10
130 x 10
150 x 10
170 x 10
Good work on these as balance is a must and exploding out of the hole is important and then locking out the hips and knees at the top.

Sled Pulls:
Note: Driveway length one way is 120ft from garage to road.
Counting both ways as 1 lap.
(forward pulls)
1 x sled(100lbs) + 90lbs x 1 lap (33sec)
1 x sled(100lbs) + 135lbs x 1 lap (35sec)
1 x sled(100lbs) + 180lbs x 1 lap (38sec)
1 x sled(100lbs) + 225lbs x 1 lap (41sec)
Great cardio here!

Band Good Mornings:
Note: Mild speed up and slow down.
2 x green band x 30
Good work for my lower back here.

Kettle Bell Swings:
2 x 15 x 15
Smooth and easy. Good bend with a flat back and a good stretch.

Abs: TapouT XT

Target Stretch:
About 6 minutes today.

Time/Comments:
Solo today but Powerbelle came in near the end of my training just to see if I would stay focused.
Overall training was very good as motivation picked up through the session.
Motivation topped out around 9 today.