A quick intro to the cube method for those of you that dont know how i. Every ten weeks, youre supposed to compete andor do a gym. The conjugate method is the core principle upon which westside barbell is based. Ive heard it 435 different times and it never gets old. Cube method successfails powerlifting forums t nation. It is used as an example of a marketed training system. 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 cube method for strongman juggernaut training systems. One the bright side i had a 30lb pr on deadlift, unfortunately i didnt make any progress on my other 2 lifts. 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. This calculator is for the improved cube program described in his book 365 strong.
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. Cube predator bench program spreadsheet 2020 lift vault. Youll start around 70% for sets of 5 and really start pushing it around week 5. Part 3 juggernaut method i remember the day i decided i wanted to give powerlifting a shot like it was yesterday. 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. Conjugate method for powerlifting explained and why i hate westside duration. I know this is subjective as everyone has weaknesses but generally speaking, which are best for squats, deadlifts and bench. Researching and testing out the information ive learned over the past 2 weeks, ive come to the final plan below. The cube predator is one example of how to set that up. 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.
Brandon lilly is the creator of the cube method, and currently trains at berea barbell in berea, ky. Most people get down to specifics and think that if they want to get strong, the best way to go about it is to base their training around low reps and high weight. I made it to the 5th cycle because i committed to it for a year. This is simply because making lifts makes you stronger and missing lifts doesnt. Brandon lillys cube method program spreadsheet 2020 lift vault. Every ten weeks, youre supposed to compete andor do a gym mock meet to test your new 1rms. My waves are 3 weeks for squat bench and deadlift and they are modeled like this. 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. On a max effort day for the first couple of cycles no doubles, singles, or triples, 4 or more reps. But thats where he got a lot of his benchpressing strength. 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 periodization. Westside barbell template working with the standard template by jim wendler for. It incorporates some of the training methods discussed either intentionally or by chance and therefore. In training he did a lot of skullcrushers to his nose.
Download ebooks the cube method by brandon lilly powerlifting. Build strength and size with the cube method muscle. Leave a like or comment to help spread the awareness of this training program. Brandon lillys cube method program spreadsheet 2020 lift.
Lilly gives you a lot of freedom when choosing your assitance work for this program. The cube method is not endorsed by elitefts, the companys owners or editorial staff. Brandon has trained at some of the worlds best powerlifting gyms including westside barbell, lexen xtreme. The standard template there is a great story from dave about how the standard template originated. Once linear gains stall theres a bunch of intermediate programmes that can be used 531, texas method, madcow, and so on and so on. How to use a speed square why it might be the most important tool you own duration. 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. Jul 15, 2019 free download book the cube method by brandon lilly in pdf format, epub, mobi and kindle. My girlfriend and i are both testers for brandon lilly and his cube method, and all of our training is planned out by him. The book lays out the workout program, including conditioning days. 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. Complaints and criticism so weve arrived at brandon lillys the cube method. The cube method ebook by brandon lilly hviii brand goods.
We would definitely not recommend this for a novice or even newly intermediate lifter, but someone who has had at least several years of solid, consistent training under their belt. Verkoshansky, aristotle, and the cube method elite fts. Part 2 cube method i remember the day i decided i wanted to give powerlifting a shot like it was yesterday. 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. 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. 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. 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. We are currently looking for strongman contests, along with more powerlifting meets after the cube method testing is. This method was created, and has been used by brandon lilly himself. But again i say at baseline, because if 531 is done properly, you vary the intensity and which sets you take to failure based off knowing your body, which many lifters when starting these types of programs do not. Cube method vs 531 strength and power the gripboard.
If anyones interested in brandon lillys cube method heres the excel spreadsheet. 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. Are you ready for the next level in powerlifting training. The cube method utilizes a back to basics architecture that programs periods of heavy, explosive, repbased, and body work on the big.
For cube to be successful you need to train differently than normal powerlifting, you need to up the reps. Are you tired of programs that leave you coming up short on meet day. Feb 18, 20 the cube method for strongman is a training manual written by multiple worlds strongest man competitor josh thigpen. The cube method is a fairly new routine gaining popularity. I will get heat for this but for powerlifting i think the overhead press is a distraction. The cube method utilizes a back to basics architecture that programs periods of heavy, explosive, repbased, and body work on the big three lifts to form each cycle. Special assistance or not their record and training principles are extraordinary and their programs are designed so that only the best can survive.
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 speed work should be pause reps with a high rep count, and the rep days need to be high reps 1012. Questions about the cube method i recently purchased the cube method book, and, while i like the general idea of the program, the specifics are a bit confusing to me. 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. Below is a list i have put together for bench, squat and deadlifts. The most fun you will have training for powerlifting. Brandon lilly is a world class powerlifter, strength coach and the author and creator of the cube method for training.
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. I had the mock meet today and overaal pretty disapointed in the results. Oct 03, 2019 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. In the book brandon goes over specific weight percentages and set and. Most of the ebb and flow of training is related to stress in your life. 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. 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. Week 2explosive work week 3repetition work i call it cube tr. Just finished up a 10 week cycle of the cube method. In another 4 weeks i will hit 6 months on the cube method for strongman 2. The texas method balances the stress of increased weight and varied volume with adequate recovery time so that intermediate lifters will progress for an extended period of time. Aug 23, 2014 just finished up a 10 week cycle of the cube method.
Just lookin to get some feedback from people who have done it. The cube method for strongman is a training manual written by multiple worlds strongest man competitor josh thigpen. The cube method is not just another powerlifting program. Ive revamped my powerlifting diet plan to go from a perpetual or perma bulk, to a diet laserfocused towards maximum performance during training. Instead, cube predator focuses primarily on the bench press and bench accessories, allowing it to be plugged in to other programs. At baseline, it doesnt beat the lifter up as much as i found 531 did. Did a lot of research and decided the cube method for strongman was a great way to keep getting stronger at the gym lifts, practice strongman events and iron out my weaknesses. Online coaching whatever your goal, juggernaut has a program designed for you. 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. In the book brandon goes over specific weight percentages and set and reps that should be performed during the cycle. The cube method puts the following four pieces together, creating a recipe for powerlifting success. The cube method by brandon lilly nook book ebook barnes. If you are an athlete looking to get big, strong, fast, and powerfulthe juggernaut method training program was literally designed specifically for. There is the 365 strong book, but i could not find it anywhere for sale.
Because the cube method is an actual powerlifting program, it is designed as a 10 week cycle. As such, the program is structured around peaking in the 10th week. I have the book and there are a whole load suggested in there but which are the most effective. Powerlifting is the sport of the squat, bench, and deadlift.
While you can sometimes funnel lifes stress into your training in a positive way, it will inevitably. Through history the old eastern bloc countries have primarily produced the top weightlifters. Hey, i am looking at starting the cube method soon and wondered which assistance exercises you guys would recommend. And while other powerlifting programs have you chase prs throughout the training cycle, the cube method has you focus on slow, steady gains so that you peak. May 29, 2014 how to use a speed square why it might be the most important tool you own duration. Brandon lilly explains his very popular method which is called the cube. Week 1heavy work week 2explosive work week 3repetition work i call it cube tr. Cube method spreadsheet weightlifting sports scribd.
Powerlifting motivation training motivation fitness motivation fitness gym mens fitness weight training weight lifting power lifting. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westsidebarbell conjugate method. Brandon lillys cube method program spreadsheet 2020. Oct 03, 2019 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 method is the powerlifting training program that has taken athlete after athlete to the next level of strength. It combines and rotates heavy days, rep days, and explosive. For those who do not know, westside barbell is a powerlifting gym in columbus, ohio, and is the home. We are both powerlifters, having started to compete early this year and now with a couple meets under our belts. A search for the lilliebridge manual, brings up a couple of good pdf s from juggernaut. The cube method ebook can be found on amazon or jts strength. 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.
A lot of my training takes away from what i learned from cube method which is the importance of not going heavy all the time, doing variations with carryover, and structuring a rotating schedule so that there arent heavy squats the same week as heavy pulls. This fact is often overlooked by novice or inexperienced lifters. Powerlifting training programs brandon lillys cube method. Brandon lilly is a beast with huge raw and geared powerlifting totals. The chart is followed by an explanation for the nutrient timings and amounts. I definitely would not call cube a high volume program. Above there are a lot of powerlifting programs, but most lack accesory exercises.
The cube method is a powerlifting program designed by elite powerlifter, brandon lilly. My coach has me running the cube, and its been a shock to my system to say the least. Cube seems to be the most well rounded approach i have ever seen when approaching the strongman puzzle. However, the max effort method at least the term has become popular in large part because of louie simmons and westside barbell. This is a unique book, in the fact that it addresses many issues training for strongman. Its why the system includes two types of workouts per week, a lowvolume day called max effort where the intensity is 100 percent as we get to the biggest weight possible, and a highervolume day called dynamic effort where we lift faster at 7585 percent of the onerep max.
On film i saw powerlifting great ted arcidi bench 600 for 9 reps, simmons recalls. 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. Powerlifters have been hitting pr after pr taking their strength to levels previously not thought possible. 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. Powerlifter log cube method training logs forums t nation. In particular, im wondering why the intensity of the suggested weights is so low. Not only that, but powerlifting is the sport of doing a onerep max on the squat, bench, and deadlift. I cover some pros and cons with each program as well as share some old. Basically, i am admitting to you that my system is not perfect, and the more i learn the more perfect i try to m. Cube method spreadsheet free download as excel spreadsheet. 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. Brandon lilly, one of the greatest powerlifters raw and geared still. I watched him do 350 for sets of 6, so that was a heavy triceps workout. Before i begin its important for me to clarify what i aim to accomplish through writing this article.
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