Hey, i am looking at starting the cube method soon and wondered which assistance exercises you guys would recommend. This method of training is designed to help you gain strength in a consistent manner and is there every step of the way to keep you on track. Bench cycle the reason there is a new variation is because the more athletes i work with, and the more people i coach to bigger and bigger numbers, i get ideas, i try things, and i adapt ideas. For instance i believe the cube method is a great introduction to the method itself, and very good for all ranges of lifters. To be clear, i am going to be focusing on his most recent release of the program also known as the cube boss method, cube kingpin. First off, using joshs cube method i was able to program a workout that suited my individual needs, as well as being super fun for me. Jan 02, 2015 so far, in the 16 weeks taking out deload weeks, i have put on 65 lbs on my bench press, 70 lbs on my squat, and nearly 100 lbs on my deadlift. My waves are 3 weeks for squat bench and deadlift and they are modeled like this. Im looking at you texas method and madcows i dont know what cube method is or how it compares to 531, but i didnt start to appreciate the magic of 531 until about the 5th cycle. Here is a short list of my powerlifting achievements. I have been really wanting to try beyond 531, but dont real.
I also think the cube method works because there are numberspercents to hit that are written in on max effort days. I made it to the 5th cycle because i committed to it for a year. I know this is subjective as everyone has weaknesses but generally speaking, which are best for squats, deadlifts and bench. Most of the ebb and flow of training is related to stress in your life. In training he did a lot of skullcrushers to his nose. The doug hepburn method doug hepburn was a canadian strongman. Just lookin to get some feedback from people who have done it.
Among the techniques hes developed to strengthen the already supersized is the conjugate method training system sometimes called the westside method, which employs single repetitions as one of its core training tenets. Cube method vs 531 strength and power the gripboard. On film i saw powerlifting great ted arcidi bench 600 for 9 reps, simmons recalls. The kingpin is a much more volumeintensive, advanced programthat benefits competitors. There are tons of great powerlifting programsthe westside conjugate method, 531, and block periodization to name a fewbut nothing quite like the cube method, a 10week program developed by brandon lilly, a worldrenowned powerlifter and owner of a threelift total in excess of 2,000 pounds. Researching and testing out the information ive learned over the past 2 weeks, ive come to the final plan below. This method was created, and has been used by brandon lilly himself. Texas method excel spreadsheet download all things gym. This program will allow you to increase your strength in a carefully calculated approach. How to use a speed square why it might be the most important tool you own duration. Week 2explosive work week 3repetition work i call it cube tr. Cube is another one of those, aimed squarely at a 10week programme for a powerlifting meet. One the bright side i had a 30lb pr on deadlift, unfortunately i didnt make any progress on my other 2 lifts.
Youll start around 70% for sets of 5 and really start pushing it around week 5. If anyones interested in brandon lillys cube method heres the excel spreadsheet. The cube predator is one example of how to set that up. I watched a few videos of elite powerlifters lifting heavy ass weight and i instantly wanted to see how my strength in the gym would transfer to the platform. The standard template there is a great story from dave about how the standard template originated. Brandon lillys cube predator program is a successor to the cube method, which is a 4x weekly powerlifting program with a back to basics approach to training instead, cube predator focuses primarily on the bench press and bench accessories, allowing it to be plugged in to other programs. Powerlifting training programs brandon lillys cube method. He was the first natural lifter to bench press 500 pounds, and he could squat 600 pounds for reps at the age of 54. Download as xlsx, pdf, txt or read online from scribd. The cube method is a comprehensive program that will help you take out all of the uncertainty in your training and finally give you a definitive program to help you to achieve your goals. Westside barbell template working with the standard template by jim wendler for. The knowledge and experience of a 10 year career in powerlifting the cube method has given me the greatest multiply, and raw totals in my career. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westsidebarbell conjugate method.
Once linear gains stall theres a bunch of intermediate programmes that can be used 531, texas method, madcow, and so on and so on. Brandon lilly, one of the greatest powerlifters raw and geared still. The book lays out the workout program, including conditioning days. My girlfriend and i are both testers for brandon lilly and his cube method, and all of our training is planned out by him. Apr 30, 2014 im looking at you texas method and madcows i dont know what cube method is or how it compares to 531, but i didnt start to appreciate the magic of 531 until about the 5th cycle. A quick intro to the cube method for those of you that dont know how i model my training, this is my second week of my deadlift wave so it is a speed week. Build strength and size with the cube method muscle. Cube method spreadsheet brandon lilly weight training athletic. Brandon lillys cube method program spreadsheet 2020 lift vault. Coaches can be expensive, and as an independent woman, its nice to know where to go to learn how to program your workouts for yourself rather than having to rely on someone else. This is a unique book, in the fact that it addresses many issues training for strongman. The cube method for strongman is a training manual written by multiple worlds strongest man competitor josh thigpen. Theres a ton of powerlifting programs out there like 531 or 351 by jim wendler, the cube method by brandon lilly, sheiko, conjugate system or westside barbell method by louie simmons and more. This calculator is for the improved cube program described in his book 365 strong.
Dec, 2012 this is a complete strongman program that i think will take strongman training to the next level, and i would greatly encourage any strongman to get the cube method for strongman. We are currently looking for strongman contests, along with more powerlifting meets. Many times, newbies who are using a westside template forget this chart and hit something like 10 singles above 90% and wonder why their cns is shot and they fell like sit. I cover some pros and cons with each program as well as share some old. The cube method utilizes a back to basics architecture that programs periods of heavy, explosive, repbased, and body work on the big. Brandon lillys cube method program spreadsheet 2020.
The cube method by brandon lilly nook book ebook barnes. Here is a fantastic texas method excel spreadsheet. This article will teach the very basics of programming, and how that changes as you advance in expertise. Without having access to strongman kit, i never got the chance to tackle the event days each week but once i move nearer to a gym that has some strongman kit i shall be revisiting this one. The cube method for strongman juggernaut training systems. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westsidebarbell conjugate method this article will not be devoted to explaining the science or methodology behind conjugate method.
She has supported me from the beginning, allowing me to basically build a powerlifting gym in our basement, store all of my strongman implements in the garage, and be gone. This allows athletes to take advantage of the highlyeffective structure and programming technicalities found in powerlifting plans while also accommodating for conditioning a sportsrelated work. Just finished up a 10 week cycle of the cube method. May 29, 2014 how to use a speed square why it might be the most important tool you own duration. Because the cube method is an actual powerlifting program, it is designed as a 10 week cycle. Cube method successfails powerlifting forums t nation. Ive revamped my powerlifting diet plan to go from a perpetual or perma bulk, to a diet laserfocused towards maximum performance during training. Brandon lilly is a beast with huge raw and geared powerlifting totals. Powerlifting follows a very simple method, one which is often overlooked, underused and undermined.
Every single powerlifter has one common goal in mind. Brandon lilly, one of the greatest powerlifters raw and geared still competing, published the cube method out of my absolute frustration with my training, myself, and the sport of powerlifting. The cube predator is not to be mistaken with an offseason cycle. Apr 17, 2020 brandon lillys cube predator program is a successor to the cube method, which is a 4x weekly powerlifting program with a back to basics approach to training. The cube method seems like something i want to try, and after reading the ebook i was really inspired to give it a go, especially because it is only a 9 week commitment to see if i like it. The cube method is a fairly new routine gaining popularity. To be clear, i am going to be focusing on his most recent release of the program also known as the cube boss method, cube kingpin, and cube 365 strong.
While you can sometimes funnel lifes stress into your training in a positive way, it will inevitably. We are currently looking for strongman contests, along with more powerlifting meets after the cube method testing is. Just perform the main compound movements and choose what accessory work you want to do. I just finished up my max week i just did a full week rather then a contest day for now and thought id share my experiences as i suck at keeping an actual journal on this site, but know everyone and thier mother is always interested in learning about a program before shelling out the money for. Brandon lillys cube method program spreadsheet 2020 lift. I am going to be focusing on his most recent release of the program also known as the cube boss method, cube kingpin, more. Israel thomas narvaez izzy from follow follow for posts on what israel thomas narvaez is creating. Week 1heavy work week 2explosive work week 3repetition work i call it cube tr. Every ten weeks, youre supposed to compete andor do a gym. Maligned by many and achieving cultlike status by others, the conjugate method was set up by the great louie simmons and his gym westside barbell is known as the worlds strongest gym. Brandon lillys the cube method condensed into an easy to follow spreadsheet. Jan 19, 2012 home spreadsheet texas method excel spreadsheet download.
Cube predator bench program spreadsheet 2020 lift vault. Powerlifter log cube method training logs forums t nation. For the most part i do all of my own programming but i recently read the cube method and was thinking of giving it a go since i have a while before my next meet. A quick intro to the cube method for those of you that dont know how i. Mondays are high volume, wednesdays are active recovery, and fridays are high intensity. Apr 18, 2020 brandon lilly, one of the greatest powerlifters raw and geared still competing, published the cube method out of my absolute frustration with my training, myself, and the sport of powerlifting. Part 3 juggernaut method i remember the day i decided i wanted to give powerlifting a shot like it was yesterday. If you are an athlete looking to get big, strong, fast, and powerfulthe juggernaut method training program was literally designed specifically for. The cube method is the powerlifting training program that has taken athlete after athlete to the next level of strength. This is a complete strongman program that i think will take strongman training to the next level, and i would greatly encourage any strongman to get the cube method for strongman. I watched him do 350 for sets of 6, so that was a heavy triceps workout. Instead, cube predator focuses primarily on the bench press and bench accessories, allowing it to be plugged in to other programs. I had the mock meet today and overaal pretty disapointed in the results.
However, after reading it and comparing the training sheet i made to previous ones i had used for 531, the loads seem really light. Dec 05, 2012 the cube method is a comprehensive program that will help you take out all of the uncertainty in your training and finally give you a definitive program to help you to achieve your goals. Instead of ohp you could do a 1 or 2 board partial press or benching against chainsa slingshot and then follow that up with more bench accessory. Your body responds to the demands placed upon it, so when you handle heavy weights, thats how you get stronger and. Complaints and criticism so weve arrived at brandon lillys the cube method. He won a weightlifting gold medal at the 1953 world championships. Basically, i am admitting to you that my system is not perfect, and the more i learn the more perfect i try to m.
Article by deanna gerdesmeier getting started in powerlifting can be daunting. Most other powerlifting programs run each lift through the same level of intensity. Ive heard it 435 different times and it never gets old. Cube method spreadsheet free download as excel spreadsheet. The author uses the cube and its 8 corners for the first time to represent 8 forms of the strategic management way of business, in that the 8 corners of a cube represent the competitive advantage of any organization. Before i begin its important for me to clarify what i aim to accomplish through writing this article. Cube method spreadsheet weightlifting sports scribd.
The chart is followed by an explanation for the nutrient timings and amounts. Powerlifter log cube method training logs forums t. I will get heat for this but for powerlifting i think the overhead press is a distraction. For example, in week 1 of the cube method, youll squat heavy on monday.
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