bom alguns ja me conhecem aqui, fui banido 1 milhao de vezes e tal e fiquei um tempao sem visitar aqui. comecei o cube na verdade hpje 26/12, mas como já tinha feito terra na segunda preferi fazer so o supino hoje, agacho amanha e bb day sabado

meus maximos ficaram estes:

terra - 110KGx1

Agacho - 82,5KGx4

Supino - 59KGx6

Peso 72kg, 171cm, bf alto

A estrutura do cube é essa:

SEMANA 1

HEAVY DEADLIFT

1. Competition stance deadlift: 80% x 2 reps x 5 sets

2. Block pulls: 85% x 1-3 reps x 2 sets

3. 2” deficit deadlift: 75% x 4-6 reps x 2 sets

4. Lat pulldowns: 15 reps x 4 sets

5. Shrugs: 10 reps x 3 sets

6. Heavy dumbbell/barbell walk: 30 seconds x 3 trips

7. Pull-ups: AMRAP x 3 sets

EXPLOSIVE SQUAT

1. Competition stance squat: 65% x 3 reps x 8 sets

2. Olympic squat or front squat: 70% x 5 reps x 2

sets

3. Pause squat (pause at parallel): 60% x 8 reps x 2-3

sets

4. Heavy dumbbell/barbell walk: 30 seconds x 3 trips

5. Leg curl/glute ham raise: 15 reps x 3 sets

6. Back raise: 12 reps x 4 sets

7. Pull-ups: AMRAP x 3 sets

REP BENCH

1. Competition bench press: 70% x 8-12 reps x 2-3

sets

2. Close-grip bench: 75% x 6-8 reps x 2 sets

3. Bench w/pause 1” off chest: 65% x 10-12 reps x

2-3 set

4. Lat pulldown: 15 reps x 4 sets

5. Side/front raise: 10 reps x 3 sets

6. Pull-ups: AMRAP x 3 sets

SEMANA 2

EXP DEADIFT

1. Competition stance deadlift: 65% x 3 reps x 8 sets

2. Block pull: 70% x 5 reps x 2 sets

3. 2” deficit deadlift: 60% x 8 reps x 2-3 sets

4. Lat pulldown: 15 reps x 4 sets

5. Shrugs: 10 reps x 3 sets

6. Heavy dumbell/barbell walk: 30 secondss x 3 trips

7. Pull-ups: AMRAP x 3 sets

HEAVY BENCH

Heavy Bench

1. Competition bench press: 80% x 2 reps x 5 sets

2. Close-grip bench press: 85% x 1-3 reps x 2 sets

3. Bench w/pause 1” off chest 75% x 4-6 reps x 2

sets

4. Lat pulldown: 15 reps x 4 sets

5. Side/front raise: 10 reps x 3 sets

6. Pull-ups: AMRAP x 3 sets

REP SQUAT

1. Competition stance squat: 70% x 8-12 reps x 2-3

sets

2. Olympic squat or front squat: 75% x 6-8 reps x 2

sets

3. Pause squat (pause at parallel): 65% x 10-12 x 2-3

4. Heavy dumbbell/barbell walk: 30 secondss x 3

trips

5. Leg curl/glute ham raise: 15 reps x 3 sets

6. Back raise: 12 reps x 4 sets

7. Pull-ups: AMRAP x 3 sets

SEMANA 3

Rep Deadlift

1. Competition stance deadlift: 70% x 8-12 reps x

2-3 sets

2. Block pull: 75% x 6-8 reps x 2 sets

3. 2” deficit deadlift: 65% x 10-12 x 2-3

4. Lat pulldowns: 15 reps x 4 sets

5. Shrugs: 10 reps x 3 sets

6. Heavy dumbell/barbell walk: 30 secondss x 3 trips

7. Pull-ups: AMRAP x 3 sets

Explosive Bench

1. Competition bench press: 65% x 3 reps x 8 sets

2. Close-grip bench press: 70% x 5 reps x 2 sets

3. Bench w/pause 1” off chest: 60% x 8 reps x 2-3

sets

4. Lat pulldown: 15 reps x 4 sets

5. Side/front raises: 10 reps x 3 sets

6. Pull-ups: AMRAP x 3 sets

Heavy Squat

1. Competition stance squat: 80% x 2 reps x 5 sets

2. Olympic squat or front squat: 85% x 1-3 reps x 2

sets

3. Pause squat (pause at parallel): 75% x 4-6 reps x 2

sets

4. Heavy dumbbell/barbell walk: 30 seconds x 3 trips

5. Leg curl/glute ham raise: 15 reps x 3 sets

6. Back raise: 12 reps x 4 sets

7. Pull-ups: AMRAP x 3 sets

abs

Hoje foi:

REP BENCH

1. Competition bench press: 44kg 4x12

2. Close-grip bench: 39kg 7x2

3. Bench w/pause 1” off chest: 41,5kg 2x10

4. Lat pulldown: 4x15 n lembro quantos kg

5. Side/front raise: 3x10 5kg

6. Pull-ups: 5x-4x-3x

acompanhando viado