Right of Passage

[WidowMaker]

I really am not the type of person to post up bad stuff for a pity party or anything as such but I thought you all needed to know.
I am kinda private on my family matters for the most part.
It will probably be a while before I'm back on the boards.
My Mom just passed away this morning in the hospital while she was on dialysis. S
he had stopped breathing. She had been fighting bone cancer and pneumonia for 18 months now.
Going to N.C. here shortly to take care of things.

 

[WidowMaker]

OK, so here's the deal.
I had started half way into week 2 of the cube training program when I had to go and take care of my Mom's funeral.
I had decided when I got back this past Wednesday to pick back up on the remaining days of week 2 and keep it rollin' in the correct order from that point on.
The TapouT XT program will be picking up on it's regular sequence also.
This next week and a half will be fun getting myself back into it but it will be done!
Will try and get everything posted up and caught back up too.

 

[Mini Forklift Ⓥ]

Hey WM, really sorry to hear about your Mum and sorry I am a bit late to get round to writing this.

Hope you are holding up okay, take care man MF.

 

[WidowMaker]

Hey WM, really sorry to hear about your Mum and sorry I am a bit late to get round to writing this.

Hope you are holding up okay, take care man MF.

Thanks you my friend for those kind words!

 

[WidowMaker]

Starting from now on for a while I'm not going to be posting up my TapouT XT program training.
A lot is going on and I will keep it somewhat updated in my Cube training.

 

[WidowMaker]

The Cube - Reloaded

The Cube - Reloaded

Week 4/Day 1
Monday
1 July 2013
Deadlift Day: REPS

15 minute stretch and warm-ups

Note: Wore socks and no shoes on all deadlift exercises.
Deadlift:
(double overhand/no belt or hooks/1 minute rest)
(sumo stance)
135 x 12
(conventional stance)
135 x 12
(sumo stance)
225 x 8
(2 minute rest)
(conventional stance)
315 x 1
(4 minute rest)
(sumo stance)
365 x 1
(conventional stance/alternate grip/no belt)
405 x 3
(sumo stance/belted)
405 x 3
Good pulls on these today. Just felt like I needed a belt on the 405 sumo today but it's all good.

2" Block pulls:
(snatch grip/hooks but no belt)
2 x 275 x 10
Oh ya! This was feeling it all through my back.
The good feeling.

4" Deficit Deadlift:
(unbelted and unhooked/conventional stance)
315 x 10
Felt good and strong on this pull today!

Back Raises:
blue band x 50
My back love it when I get to this exercise.

Abs:
TapouT XT

Target Stretch:
About 15 minutes again

Time/Comments:
Solo today as it was a good training day.
Pleased with today's results.
Motivation around 9!

 

[WidowMaker]

The Cube - Reloaded

The Cube - Reloaded

Week 4/Day 2
Tuesday
2 July 2013
Bench Day: HEAVY

15 minute stretch and warm-ups

Bench:
(warm-up only/unbelted and unwrapped)
(close-grip...pinky on smooth and knurling)
bar x 20
(pinky on bar ring)
bar x 20
(close-grip)
135 x 12
(pinky on bar ring)
135 x 12
(index finger in bar ring)
225 x 5
Good warm-up and ready to go.

2 Board Bench:
(wrist wraps only)
275 x 5
315 x 5
(wrist wraps/belted)
365 x 3
405 x 2
These were good today.

3 Board Bench:
(wrist wraps and belted/index finger on bar ring)
3 x 315 x 15
Really got into my triceps good on this one today.

Barbell Shrugs:
(no belt or hooks)
225 x 10
(belted and haulin hooks)
4 x 315 x 15
Traps are really feeling this one now.

Standing Dumbbell Military Press:
(wrist wrap and unbelted)
40 x 10
60 x 10
2 x 70 x 10
Good on these today.

Triceps Pressdowns:
150 x 15
180 x 15
210 x 15
220 x 15
Triceps are good and tight now.
Some burning too.

Abs:
TapouT XT

Target Stretch:
Another 15 minute round

Time/Comments:
Powerbelle spotted me today.
Was a very good day in the gym.
Motivation was 10+!

 

[WidowMaker]

The Cube - Reloaded

The Cube - Reloaded

Week 4/Day 3
Thursday
4 July 2013
Squat Day: SPEED

15 minute stretch and warm-ups

Squat:
(no wraps or belt)
135 x 20
225 x 8
(wrist wraps only)
6 x 305 x 2
Belted up but unlatched on the 3rd set through the 6th sets.
Good for speed on these today.

Squat:
(green reverse band)
(wrist wraps and belted only)
425 x 2
Felt good on this one today.

Powerpohl Belt Squat:
80 x 12
180 x 12
190 x 12
200 x 12
210 x 12
Legs are really tight and burning now.

Good Mornings:
Note: Strict form. Lead with chi going down and don't let but go back.
3 x bar x 12
Oh ya! Lower back really needing this today.

Kettle Bell Swings:
(no wraps or belt)
3 x 25 x 15
Good stretch on my back on these.

Abs:
TapouT XT

Target Stretch:
About 15 minutes at the end.

Time/Comments:
Powerbelle was in for some motivating me again!
Training was good again today!
Motivation was around 10 again.

 

[Patriot1405]

Good to see you back on track WM!!!
I know the past few weeks have been difficult for you. Stay strong brother!!

 

[WidowMaker]

Things have been totally hectic with work and had to take off again to go up to the state where my mom had resided and take care of her affairs, but for the most part it's taken care of and now maybe I can focus on my training and other things.
Only got to train 2 day last week with everything going on.
Will start posting up my journal again this week.

 

[WidowMaker]

Good to see you back on track WM!!!
I know the past few weeks have been difficult for you. Stay strong brother!!

Thanks for the kind words Patriot!

 

[mick]

Where you at WM? Hope all is well.