Chainsaw Pulls: 3x10 60 (30 sec rest after each set)
DB Shrugs: 2x20 50 (1 in front, 1 behind back)
Ab Wheel Rollouts: 2x failure (which was a lot)
I sweated absolute balls today. There was no air, no dehumidifier, and a lot of sweaty humans in the gym today. During snatch grips, the sweat was literally dripping from my face onto the floor in front of me but I digress.
The block pulls were harder than they should have been because I had to use bumper plates which made the bar roll a bit between reps. Plus setting up was such a hassle because I was basically pulling over my knees for the lift since I pull sumo. Snatch grips were only tough because it was so humid plus I was a little fatigued. Other than that, lock outs were solid for all of the reps and I felt explosive.
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
Floor Press: 8x3 170 (30 seconds rest in between sets)
Incline DB Press: 3x15 50 (90 seconds rest)
Tricep Press Down: 100 reps (slightly thicker band than usual)
DB Military Press: 10x 25, 30, 35 (45 seconds rest)
Band Fly: 3x15 (20 seconds rest; same band as press down)
Sit-Ups: 30 BW Wheel Roll Outs: 20x BW
It was explosive bench day and my practice has been to has short rest intervals on explosive day. Floor press went well; I really focused on squeezing the bar hard to engage my triceps. I noticed that this gave me quite a bit of bar speed as well as a mental attitude to be aggressive with the weight. Other than that, I did not think the workout was too difficult except for the timed rest intervals.
With the first wave almost over, I have a few things as far as the cube method goes. I am not sure if I am becoming stronger (most likely I am) but I do like the variety of exercises as well as multiple accessory exercises to work on the weak areas. It definitely keeps me on my toes. However, today I just realized that the template in the ebook has a raw bench schedule. I finish my first wave this week so the next wave I will start using that template.
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
This was a late lifting sessions and I was absolutely exhausted walking in the the door. The first set of squats was supposed to be 305 but I was sharing the mono with another guy and I did not want to be selfish. For the wide squats, I really felt it in my hips. My partner has done some geared lifting so each set he brought my feet in about 1" more and told me to point my toes as forward as much as I could. Felt weird but I got them pretty wide and pretty forward.
Lacrosse-ball those hip flexors before and after your wide-stance stuff. If you treat them well, you shouldn't have an issue, but wide-stance squatting can be difficult on the hips.
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: Grant Voshell's Log Fri Jul 26, 2013 6:57 am
Wait....why'd he tell you to point your toes forward
That's gonna crush your hips
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: Grant Voshell's Log Fri Jul 26, 2013 7:52 am
KevinAlvy wrote:
Wait....why'd he tell you to point your toes forward
That's gonna crush your hips
+1. I would point your toes out as much as you need to in order to open up your hips (which, for you, is at least "some").
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
Wait....why'd he tell you to point your toes forward
That's gonna crush your hips
he was worried about my balance with my feet pointing outward. the first set was the widest and my toes were pointing mostly outward. during the first set, I locked out the weight on the 6th rep or so and I stumbled backwards a bit. the second and third sets were narrower than the respective previous one.
I was also thinking that forward toes and wide stance would crush my hips but it was a couple of more experienced lifters telling me to do it so I just listened.
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
4" Block Pulls: 1x8 385 (Supposed to be 2x3 but the 3 looked like an 8 )
SSB Olympic Stance: 3x8 ~220 (unsure of the weight of the SSB)
Prone Leg Curls: 4x25 (1 minute intervals)
Back Raises: 1x30
I was pretty exhausted last Friday so I made sure to do minimal activity this weekend to rest up and it helped a bit. I thought the 1" deficit set was taxing but everyone said that the weight was moving pretty fast. The block pulls was supposed to be 2x3 but I misread the 3 as an 8 so I just counted it as done. I was unsure of the weight of the SSB but it felt around 85-95 lbs. I was supposed to do 4x10 GHRs but I could not set up the machine right so I decided to do leg curls instead.
This was the last session of this cycle so on Wednesday, I believe I add 5% to all of my lifts but I will reread the ebook to make sure.
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
Flat Bench: 2x15 175 (second set was broken into 3x5 with 30 sec rest)
Band Pressdown: 1x100 (supposed to be 4x25)
Lat Pulldown: 3x12 70 (squeeze at bottom; 1 minute rest)
DB Shrugs: 3x15 50pps-Front,Side, Back (squeeze at top; 45 sec rest)
Military Press: 12x 65, 85, 95
Today was the start of my second wave of the cube. I decided to keep the using the template until the end of the cycle just to stay consistent. So far the results are definitely there for my bench. I obviously have not tested my flat bench max in a few weeks but my tricep strength/stamina has definitely increased. The last time I did this workout, my triceps were screaming and I was resting in between sets like a crossfitter but this time I cruised straight through except for the flat bench set. Also, I have noticed that the weight for the tricep engaged exercises have increased as well.
Side notes: on the 2x15 flat bench sets, drew pointed out a couple of things. First, I lose my tightness around the 8th rep simply because I get gassed and really have to breathe heavily. Second, my wrists tend to fall backward so the cue he gave me was "punch the ceiling" and I am not sure if it was easier but it felt stronger. Last, I have been noticing that my hands are pretty tight so he gave me a simple exercise to do to engage the "spreading out" muscles of my hand/forearm.
Confession: I am no longer natty. I... I... used a bench shirt on a small set of 225. Let the criticism begin
The first 2 sets of squat were not great but after that, I began to think "explode and fast" and then the weight was really flying. For reverse banded squats, I used bands that had a lot of stretch thus not a lot of weight was taken off. Nonetheless, the weight came up very quickly.
Side Notes: I think I have found and nearly solidified my squat stance. It is just a bit wider than shoulder width and the weight seems to fly out of the hole. Second, I have been noticing that as I progress through my sets, I become "looser" so I am taking this as I need to do a few more sets/reps during warm ups
Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
Subject: Re: Grant Voshell's Log Sat Aug 03, 2013 1:32 pm
Broceidon wrote:
I was tempted to try on a squat suit too. Both were single ply so the weight was semi natty.
You're either natty or you're not, brah.
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
Subject: Re: Grant Voshell's Log Mon Aug 05, 2013 7:39 pm
Band Work: 15x Face Pulls, Reverse Grip Face Pulls, Lat Pulldown, Lat Pushdown
The weight was flying off the floor today. Normally 315 is like a "wall" for me in the sense that this is the weight that becomes heavy for me but not the case today. I particularly focused on screwing my heels into the ground before pulling and I noticed that I felt more stable during the lift. Block pulls were much better than last time. Definitely much more explosive and not as fatiguing. Lastly, I have never done 35 back raises in a row so technically that is PR and next wave I am shooting for the full 50. It definitely feels as if my posterior chain is stronger so that's a big plus.
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
Subject: Re: Grant Voshell's Log Wed Aug 07, 2013 10:27 pm
August 7, 2013
Incline Bench: 8x 185 (accidently did 8 but supposed to be 6 reps)
This was an intense workout but overall I was pretty pleased. First, incline BB was supposed to be 6 but I misread it as 8 and 185lbs is +20 from the previous wave. Second, I was not sure what to do for incline DB but it was +5 per side and I definitely felt I could have done it with 40lb DBs. Third, close grip was also a significant increase from last wave (however I paused for 15-20 seconds after the 7th rep because I lost my footing). Lastly, for the rest of the assistance work I either increased the weight and had shorter rest intervals or did more reps in a row (depending on the exercise).
Side Note: shoulders and triceps are definitely becoming stronger. My current max is 280 so I am having high hopes for a 290 max but I really want 300 before the end of the year. Lastly, with a significant amount of volume, I have been gaining some mass particularly in the chest, shoulders, upper back, and arms (bro status).
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
Subject: Re: Grant Voshell's Log Wed Aug 07, 2013 10:36 pm
Saw Beau Moore bench 520 before my benching session... completely natty
zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
Subject: Re: Grant Voshell's Log Wed Aug 07, 2013 11:34 pm
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
Subject: Re: Grant Voshell's Log Sat Aug 10, 2013 11:03 am
August 10, 2013
Squat: 3x2 370 (85% wrapped and belted)
Today was probably one of the worst workouts ever and everything that could go wrong did go wrong. I have been battling a cold with a significant amount of congestion and I could barely breathe. I was not hungry when I woke up so I did not eat anything and this was bad because I did not have any energy to squat or anything to help bust the belt. The AC/fan was off because a few guys wanted to train in heat to get ready for the state fair push-pull and there were a few other things to add to this awful day.
I was supposed to a few accessory exercises after squatting but when I noticed that my form and everything was breaking down I decided to shut it down.
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Grant Voshell's Log Sun Aug 11, 2013 5:41 pm
I know this feel. Sometimes you just gotta call it a day and come back with a fire the next day. How many days a week are you training right now?
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
Subject: Re: Grant Voshell's Log Sun Aug 11, 2013 6:50 pm
Seth wrote:
I know this feel. Sometimes you just gotta call it a day and come back with a fire the next day. How many days a week are you training right now?
It was a terrible feeling but I am feeling rested and should be back to full health in a couple of days. Right now I am training 3 days a week in addition to playing softball the other 4 days as well as 40 hour work weeks. My CNS is more fried than Poage outside on a sunny day.
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
Subject: Re: Grant Voshell's Log Mon Aug 12, 2013 5:12 pm
August 12, 2013
4" Block Pulls (sumo): 3x2 410
Snatch Grip DLs (conventional): 7x 280, 9x 320
Chainsaw Pulls: 3x10 60 pps (20 seconds rest)
DB Shrugs: 2x20 50pps (1 set front; 1 set back)
Ab Roll-Outs: 2x20 (1 from toes; 1 from knees)
Today was an excellent day. I did not have to work because my summer job is over plus I had an excellent pre-workout meal. I spent quite a bit of time stretching, rolling and warming up. My adductors are pretty tight so stretching these really helped open up my hips to get into a better position. After this I started cruising through my warm-ups because I felt loose and ready to get after it. Lastly, enjoy the music in the video.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: Grant Voshell's Log Mon Aug 12, 2013 5:59 pm
Sumo pull technique off of blocks looks great. Stop sandbagging your snatch grip pull speed and lockout. It's supposed to be a bitch to lock out--don't deny yourself that. Solid training music.
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: Re: Grant Voshell's Log Mon Aug 12, 2013 7:49 pm
Jeff, that music was awful. Try using an actual snatch grip on those snatch grip pulls too
Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
Subject: Re: Grant Voshell's Log Mon Aug 12, 2013 7:51 pm
Quit pulling sumo so I'm not forced to hate you. You seem like a good guy greg, but you're also a sumo steve. stahp
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: Grant Voshell's Log Mon Aug 12, 2013 8:00 pm
Nathan Poage wrote:
Try using an actual snatch grip on those snatch grip pulls too
With his shitty little arms, he doesn't need to grip it too wide to get the bar up on his hips at lockout. I think he's just fine.
EDIT: Also, too much time between reps; didn't count.
Subject: Re: Grant Voshell's Log 
Mon Jul 22, 2013 8:08 pm
