I’m always training for the next competition, no matter when it is. Nearly 3 months after my latest  performance at the UPA Midwest Championship in Iowa, hitting an all-time high 1399 total (SQ-501 (PR)/B-314(PR)/D-584), I’ve gotten back the momentum to carry into the next meet. I had such a positive experience doing the UPA meet (my first in that federation) that I was going to go back in August. Until I found out Matt Houser ( a good friend of mine and one of the world’s best benchers) is going to host another meet at our gym here in Bloomington, IL. So I started my new training cycle this week using THE CUBE. I’ve used THE CUBE to get ready for the UPA meet and had amazing results. So, why not do it again?!?

Week 1- THE CUBE

Squat (Rep Day)
1×8 @ 70% of 1rm (500lbs)

135 x 5

225 x 5

315 x 1

335 x 1


*Front Squat

135 x 5

165 x 5

170 x 5


3 x 15

*If you’ve seen me, which you will in my deadlift video, I”m very posterior dominant. So, my quads are going to be my weak point. So I’m using front squats as an accessory movement. Love these.

Bench (Explosion)

8 x 3 @ 60% of 1RM (314)

**B. Incline DB Bench

70 x 2 x 8

60 x 3 x 8

B2. Foot Elevated Pushups (decline)

5 x 10-20

B3.T-“Bar” Rows

5 x 10-12

**Okay, so I made an attempt to do this Diesel Crew chest workout that Smitty wrote up. It was originally for 8 sets, but time and conditioning wasn’t going to let that happened. Needless to say bench is my weakest lift. I was taking 3-5 minute rest periods in between each set. It was insane. But I liked it. I think I’ll use this every week and work up to 8 sets or keep it at 5 and increase the weight. Either way, gainz are coming.



Deads (Heavy)

***5 x 2 @80% of 1RM (600)


165 X 10

225 X 3

345 X 1

405 X 1

425 X 1

Work set: 480 X 5 X 2

***I chose to go off of my last (meet) PR @ 600, which I didn’t do the last time I did THE CUBE because the last meet I did before January was in October ’13. That was a long fucking time ago and I had no idea where I was numbers wise. Not to mention I decided to move up to the 198 class so I was training with a “bigger” body for 2  training cycles. However, my training is closer to my previous meet and my glutes and hams are feeling better and fuller. But fuck this was heavy.

B. Snatch grip RDL

225 x 2 x 12 (no straps)

C. Band Resisted Lat Pull Downs

2 x 20

C2. Abs

2 x 15


Accessory Day


A.Strict Press

4 x 6-8 @ 105#

A2. Underhand BB Row

4 x 10-12 @ 155#


B.Bench Supported Rear Fly (straight arm to hid the rear delts, traps, and all dat good shit)

4 x 15 @ 15-25#

B2. Preacher Curl

4 x 12 @ 30#

Testimonial No.5- Sandee White

As a 70+ adult female, I feel it is very important to stay as healthy and fit as possible. For over 4 years Donovan Muldrow has been my Personal Trainer. I have been amazed at the amount of strength I’ve built. More importantly, I’ve been able to maintain it at my age. With him beside me, I have the confidence that I will not injure myself, but at the same time he encourages me to lift, push or pull, way more than I could ever imagine having the ability to do!

Uppermost, also knowing that I am doing the exercise properly, thus getting the most benefit from each piece of equipment! Having the strength and health to enjoy life at its fullest, is the most important to me. Giving me the ability to enjoy activities with my grandchildren, golfing with friends, as well as just housekeeping and lifting groceries! Being stronger keeps us safer and makes the activities much more “fun”!

I enjoy the fact that each day I work out with Donovan; the exercises are varied, so I am never bored with redundancy. In addition, if for some reason I have pulled a muscle and am quite sore “somewhere” on my body and I share this with him before starting that day, I will feel much better by the time I head home!

My investment for working out (hard I might add) 3 half-hour sessions a week are definitely not only enjoyable for me, but it’s great for my insurance policy keeping me from going to doctor appointments regularly and often to cure ailments! In addition to that, I have a new friend to share my life events! Cannot beat that!!


Sandee White