Right of Passage

[Guest]

TapouT XT Update:

TapouT XT Update:

Day 2:
2 APR 13
Strength and Force Upper just over 53 minutes
Ultimate Abs just over 15 minutes

Everyone had shown up for ?Round 2? lol.
Still feeling it some from yesterday we all pushed through this 1 good.
Even though there were some striking and kicking involved we had done quite a bit of upper body exercises with 10lb bands and it kicked butt too.

The short ab workout vid was tearing it up!!!
Liking the ab routine it has to offer. Now don?t get me wrong. The other dvd?s focus on keeping the abs tight throughout the movements, but this 1 really focuses on hitting them hard.

So far so good on these. It?s an uphill challenge here in the beginning but we?re all gonna stick it out to the end. We all agreed after the 2 vids were done that when we got to the end of it all it would still be a challenge but we all would be conditioned enough that we could do any single vid back to back on an individual day. That?s 1 of our goals when reaching the end of this course.

 

[Guest]

TapouT XT Update:

TapouT XT Update:

Day 3:
3 APR 13
Plyo XT just over 51 minutes

This was a killer legs and glutes workout this evening.
Like I?ve said before if you?re not in some kinda shape you will need to do this 1 2x (2-90 day periods).
We?re already planing on purchasing XT2 later on but we will be running this 1 again when we complete this 1st 90 days.

We were definitely slowing down half way through this but I kept glancing over at Powerbelle and I could tell she was very insistence on keeping her form as much as possible.
No tapouts today either. We just kept driving through it all no matter how much we were slowing down.
Powerbelle already has an upside down heart shaped bubble butt and I told her when we were closing up the gym last night she already has got me hooked on her. She will have totally driven me crazy with her legs and butt by the time we are done with this 90 day program and she said;?That?s the plan, husband!?

 

[Guest]

Training Update

Training Update

Training Update

Due to unexpected events that have happened in the last 2 weeks I haven?t been able to make the time to post up my training but I have been in the gym training on the days that I could.

I will be picking up my training of the CUBE method on Monday and posting up my training journal on it from there on out.
Starting it in week 7 and finishing it on out til the end of it.
There will be no big pr?s a this time but my primary goal is to finish what I started here.
Then re-start it once again to see where it leads me.

As far as the TapouT XT program goes.
Powerbelle and I will be continuing to follow it on through as planned and we will be adding another week after the last week to it to make up for any missed days on it.

 

[Guest]

The Cube

The Cube

The Cube

Week 7/Day 25
15 APR 2013
Deadlift Day:
Note: Reset all reps on the deadlift exercise.
Deadlift:
(double overhand/unbelted)
2 x 135 x 12
225 x 5
315 x 2
(belted and alternate grip)
365 x 2
Shoulder and upper pec held up nicely on these.
I will be adding up a little more weight next week.

4? Block Pulls:
(unbelted/snatch grip with hooks)
2 x 225 x 15
Some good speed on these today!
Everything is still playing nice.

Sumo Deadlift:
(unbelted/double overhand)
3 x 135 x 12
Even though this wasn?t a lot of weight; it finished off my back very well.

Back Raises:
Myself x 30
My back loves me when I get to these.

Abs:
TapouT XT

Target Stretch:
TapouT XT

Time/Comments:
Powerbelle came in to get the gym ready for our TapouT XT program .
She kept me company through my training today.
She pulled up a bench and wanted to know why I wasn?t pulling the weight fast enough on the block pulls.
I love the way she motivates me!
She wants to get back to deadlifting but she knows her primary focus right now is the tapout program.
Overall training was good today even if the weight wasn?t heavy and motivation was around 8.

 

[Guest]

TapouT XT

TapouT XT



Week 3:
15 APR 13
Day 1
Cross Core Combat
just over 45 minutes

Pretty good training this evening as everyone had shown up.
Cody the 19yr old was giving me a run today as he could explode off the floor quicker than me but I could get more push-ups, punches and kicks in (rep wise).
After we was through he said when we were doing the squat upper cuts with the bands he could just see a guy coming up off his feet and laying knocked out on the floor when I hit them and I told him that was the whole point of it.
I told him you don?t just knock someone out 1 time. You knock them out every time.
You don?t telegraph your hits either but you hit them hard as hell every time.
I also told him that when I was a teenager before I went into the 82nd Airborne I had an old Army sargent teach me how to throw a punch and the technique involved in hitting heavy without expending too much energy.
Overall was a great session and Powerbelle hung in there really good today for her comeback session!
I?m really impressed with my wife?s fortitude to bounce back from her illness like she has!
As we were all sweating like it was the presidential election day all over again, Lol!

 

[Guest]

The Cube

The Cube

The Cube

Week 7/Day 26
16 APR 2013
Bench Day:

Note:
All bench press will have a 1sec pause at the bottom.
Stop last rep of each set at the top of the lockout momentarily before re-racking it.

Bench Press:
(close-grip/unwrapped and unbelted)
2 x bar x 12
(pinky on bar ring/unwrapped and unbelted)
2 x bar x 12
(close-grip/unwrapped and unbelted)
135 x 12
(pinky on bar ring/unwrapped and unbelted)
135 x 12
155 x 5
175 x 5
195 x 5
215 x 5
245 x 3
265 x 3
(wrapped and unbelted)
285 x 3
Shoulder and upper pec held up good on these today.

1 Board Bench Press:
(pinky on bar ring/unwrapped and unbelted)
225 x 2
245 x 1
255 x 1
265 x 1
(wrapped and unbelted)
285 x 1
Felt strong enough to do more but only mated the bench press weight today.
Starting to feel it a little bit.

Close-grip Bench Press:
(index finger at smooth and knurling/unwrapped and unbelted)
2 x 225 x 3
Good on these even though I could feel a slight ache in the affected area.

Barbell Shrugs:
(2.3.2 tempo/haulin hooks as needed)
135 x 10
4 x 225 x 15
Good hard squeezes on these.

Lat Pulldowns:
(spud straps/2.3.2 tempo)
100 x 10
3 x 220 x 15
Lats are feeling these after a time of being off from any decent weight.

Dumbbell Military Press:
(eye level/no lockout)
1 x 20 x 10
3 x 30 x 10
Shoulder and upper pec did fine though this.
It didn?t really stress the mild ache any more or less here.

Triceps Pressdowns:
(progressive)
100 x 15
120 x 15
140 x 15
160 x 15
Started to feel it some in my elbow so I?ll just focus on stretch, squeeze and form on this exercise for a while.

Abs:
TapouT XT

Target Stretch:
TapouT XT

Time/Comments:
Solo today.
Training was a bit longer than normal but it was still a good day none the less and motivation was around 7.

 

[Guest]

Week 3:
16 APR 13
Day 2
Strength and Force Upper just over 53 minutes
Ultimate Abs just over 15 minutes

We?re getting better today and form is coming together on this.
Everyone still wringing with sweat after it was all said and done.
Good training today

 

[Guest]

TapouT XT

TapouT XT



Week 3:
17 APR 13
Day 3
Plyo XT just over 51 minutes

This is one of the harder ones as far as hard work through the dvd.
It was a really good workout today for everyone.
Everyone hung in there (was slowing down at time on some exercises) today.
Still a lot of good sweating going on up in here this evening.
Really thirsty now. Prolly need a gallon of water, but I only drunk 20oz immediately after it was over.
Then drank more as the evening went on.
I case you are wondering; yes we do get water breaks throughout the daily programs.

 

[Guest]

I guess this is as good a place as any to get caught up on my training journal.
Starting with week 9/ Monday, 29 April 2013.

 

[Guest]

The Cube

The Cube

The Cube

Week 9/Day 33
29 APR 2013
Deadlift Day:
Note: Reset all reps on the deadlift exercise.

Deadlift:
(double overhand/no hooks/unbelted)
(conventional stance)
135 x 12
(sumo stance)
135 x 12
(conventional stance)
(unbelted and unhooked)
225 x 5
315 x 2
(alternate grip here)
365 x 1
(alternate my alternate grip each single)
(unbelted and unhooked)
5 x 405 x 1
Everything was playing nice today.
So far; everything is coming back with strength to spare today.

Sumo Deadlift:
(unbelted and unhooked)
(alternate my alternate grip each single)
8 x 365 x 1
These were also good and strong today.
Almost like pulling air.

Barbell Shrugs:
(2.3.2 tempo/hauling hooks/unbelted)
135 X 10
225 X 5
3 X 315 X 15
Again; strength to spare here too, but I wanted my 3sec pauses with that 6" stroke for today.

Standing Leg Curls:
(2.2.2 tempo)
70 x 10
3 x 120 x 12
Nice and strong here too.

Abs:
TapouT XT

Target Stretch:
Since I added a little weight today I decided it best to go on ahead and stretch.
Around 6 minutes today.

Time/Comments:
Solo today.
Pretty good day overall.
It did feel good to put a little more weight on the bar.
Motivation was around 8 anyways.

 

[Guest]

TapouT XT

TapouT XT



Week 5:
29 APR 13
Day 1
Plyo XT just over 51 minutes

Good challenge for me today and was sweating like I was in a sauna.
Powerbelle kickin ass on this one today!
She's really picking up the pace on these here lately.
We both still have a few areas we are working with but overall the conditioning is getting a lot better.

 

[Guest]

The Cube

The Cube

The Cube

Week 9/Day 34
30 APR 2013
Bench Day:

Floor Press:
(unwrapped and unbelted)
(close-grip index finger on knurling/smooth)
bar x 20
(pinky on bar ring)
bar x 20
(close-grip index finger on knurling)
135 x 12
(pinky on bar ring)
135 x 12
(pinky on bar ring)
185 x 5
(wraps and unbelted/pinky on bar ring)
225 x 5
5 x 275 x 2
Strength to spare here but it was speed day and I wanted to play with this without risk of re-injury.

High-inc. Dumbbell Press:
(unwrapped and unbelted)
(to shoulders and no lockouts)
20lb x 10
(unwrapped and unbelted)
(eye level and no lockouts)
3 x 40 x 15
Again, yes it was light but I wanted 2 things here.
Good form and no re-injury.

Band Pressdowns:
green band x 100 (40,25,25,15)
Oh ya! Lot's of pump and burning from the green band today!

Standing Front Raises:
(turn wrist as you go up as if to pour water)
(and unlock elbow)
4 x 20lb x 10
Keeping good form and still got into my shoulders a bit also.

Band Flyes:
(low incline about 22 degree/quad choke bands)
blue band x 15 (nope, not enough)
green band x 15 (nope, still not enough)
3 x black band x 15
Yep, the black band was the ticket here.
Good pump, stretch and some burn and best of all.
It didn't aggravate my shoulder/pec area.
This is a great alternative to the dumbbell flyes.

Abs:
TapouT XT

Target Stretch:
Yes I again am adding these back in the mix since I'm adding in a little more weight.
About 5 minutes today.

Time/Comments:
Solo again today.
Training was good today and was satisfied that today's training will yield a better tomorrow.
Motivation around 8 today.

 

[Guest]

TapouT XT

TapouT XT



Week 5:
30 APR 13
Day 2
Ripped Conditioning just over 41 minutes


New dvd added in this week to the game!
This one is one of the hardest working ones this is here so far in this entire; next to the Plyo XT dvd.
Powerbelle actually out did me on this one toady. YOU GO GIRL!!!
Of course I told her I let her and she knew better, lol.
Then I told her that looking at her just distracted me is all.
She said that one was more believable, lol.

Seriously this one really worked us good today!

 

[Guest]

TapouT XT

TapouT XT



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

This 1 is bad ass!!!!
I think is rapidly becoming one of Powerbelle's favorite program dvd's right here!
This is the 2nd week on this one for us.
She hung in there and kicked ass all the way through this one.
When she gets her form dialed in she's gonna be bad!!!
She hung in there rep for rep with the slow and fast counts today!!!
Her coordination is coming together on the combinations too.
Overall was a very good day on this 1.
We both looked like we had been drenched with a water hose when we were done!

 

[Guest]

The Cube

The Cube

The Cube

Week 9/Day 35
2 May 2013
Squat Day:

Squat:
(safety chains and pins set/unbelted and unwrapped)
135 x 20
225 x 8
(belted [lever hooked but not latched] and no wraps)
315 x 5
(belted [lever latched]/wrist wraps no knee wraps)
405 x 2
That's it for today with no spotter.
Knee, shoulder and chest played nice today!

Wide Stance Squat:
(belted [lever latched]/wrist wraps no knee wraps)
3 x 315 x 10
Hip flexors and the rest of my legs are already giving me the WTF here.
1st time I have actually done reps on this exercise. Mostly just singles and triples.

Abs: TapouT XT

Target Stretch:
Yes, today as I have added a little more weight. About 8 minutes.

Time/Comments:
Solo today.
Still a good training day.
Wide stance squats will be adding some soreness back as I am not used to breaking parallel for reps on these.
It's all good cos the TapouT XT program will take out some of that.
Overall motivation was around 8 today!

 

[Guest]

TapouT XT

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!

 

[Guest]

The Cube

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...

 

[Guest]

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

Thanks Darkness!

 

[Guest]

The Cube

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!

 

[Guest]

The Cube

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.

 

[Guest]

The Cube

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++++!!!!!

 

[Guest]

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.

 

[Guest]

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.

 

[Guest]

Modified 5/3/1

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.

 

[Guest]

TapouT XT

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!

 

[Guest]

Modified 5/3/1

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.

 

[Guest]

TapouT XT

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!

 

[Guest]

TapouT XT

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.

 

[Guest]

Modified 5/3/1

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.