Powerlifting can test your constitution, discipline, will, and dedication. This calculator is for the improved cube program described in his book 365 strong. Brandon lillys cube method program spreadsheet 2020 lift. The cube method for strongman juggernaut training systems. Here is a short list of my powerlifting achievements. Its too early to tell what the long term benefit is going to be, but it feels good for now. 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. How to use a speed square why it might be the most important tool you own duration. If anyones interested in brandon lillys cube method heres the excel spreadsheet. But thats because dave signs my checks and i have to nod and laugh whenever he says. The standard template there is a great story from dave about how the standard template originated. For example, in jim wendlers 531 program, the big three build. Boris sheiko, the russian powerlifting team coach and the instigator of more puking than a crossfit convention, often designs his high volume powerlifting programs with two squat, bench press, or deadlift sessions sandwiched around another movement in the same lifting session. 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.
The cube program is basically a rotation of threeweek waves in a threeweek block of the bench, squat, and pull, with the fourth day being devoted to bodybuilding exercises for your weak points. Liftspecific powerlifting routines squat, bench press, and deadlift programs specialty and peaking powerlifting routines. Brandon lilly is a beast with huge raw and geared powerlifting totals. The cube method by brandon lilly nook book ebook barnes. Most other powerlifting programs run each lift through the same level of intensity at the same time. Brandon lillys cube method program spreadsheet 2020 lift vault. After the experiments were done, one lifter was satisfied and the rest wanted more.
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. What are your guys views on the two against each other. 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. If anyones interested in brandon lillys cube method heres the. Before i begin its important for me to clarify what i aim to accomplish through writing this article. Garage fit pull up assist band, stretch resistance mobility band powerlifting bands extra durable, pullup assist bands for cross. 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. Instead, cube predator focuses primarily on the bench press and bench accessories, allowing it to be plugged in to other programs. The cube method utilizes a back to basics architecture that programs periods of heavy, explosive, repbased, and body work on the big. As mentioned above, each routine comes with a freetodownload excel spreadsheet and pdf that will personalize each plan to your specific needs regarding what weights to use.
What are your opinions of the pros and cons of each. Westside barbell template working with the standard template by jim wendler for. May 29, 2014 how to use a speed square why it might be the most important tool you own duration. Cube is another one of those, aimed squarely at a 10week programme for a powerlifting meet. To get stronger and bigger you must move heavier weights or get extra reps with the same weight. Sign up today and receive our youtube 250k ebook for free. Im running westside now, and in the short time my squat has gone up and i am sure my deadlift has as well. Brandon lilly, one of the greatest powerlifters raw and geared still competing, published the cube method out of my absolute frustration with.
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. Only problem i have seen with cube is with the bench press, for whatever reason everyone at my gym that ran cube sees huge increases in squat and pull, bench is very minimal if any better. Are you ready for the next level in powerlifting training. Are you tired of programs that leave you coming up short on meet day. Dec 14, 2015 cube seems legit but it hasnt stood the test of time. Powerlifting follows a very simple method, one which is often overlooked, underused and undermined. 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.
This method was created, and has been used by brandon lilly himself. My waves are 3 weeks for squat bench and deadlift and they are modeled like this. This is a unique book, in the fact that it addresses many issues training for strongman. I did a modified version added more volume using prelipins table and got a 25lb pr on squat, 20lb pr on bench, and a 45lb pr on my dead so from my perspective it works well. 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. By all accounts, its the worlds most hardcore powerlifting gym. Apr 30, 2014 cube just looks like remixed westside to me. 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. 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. Cube follows the same methods, just broken up into waves instead of weekly microcycles. That said, the ebook is only 69 pages long and more than half of it centers.
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. Apr 24, 2020 the cube method for strongman is a training manual written by multiple worlds strongest man competitor josh thigpen. 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. This fact is often overlooked by novice or inexperienced lifters. Brandon lillys cube method program spreadsheet lift vault. The cube method ebook can be found on amazon or jts strength. I definitely would not call cube a high volume program.
The basic idea is that you have four days of training. If youre a patient intermediate lifter or a smart advanced lifter and you want to get stronger by making deliberate and steady progress each month then follow this program. Next, reduce the volume for 68 reps and 46 sets for 3 weeks before beginning phase 2. Cube method successfails powerlifting forums t nation. A powerlifter diet for maximum performance ive revamped my powerlifting diet plan to go from a perpetual or perma bulk, to a diet laserfocused towards maximum performance during training. Ive heard it 435 different times and it never gets old. It can push your body to its limits, and show you your best.
Cube seems legit but it hasnt stood the test of time. In the book brandon goes over specific weight percentages and set and reps that should be performed during the cycle. Special olympics powerlifting coaching guide july 2011 3 special olympics powerlifting coaching guide introduction introduction this online guide is intended to provide special olympics coaches with comprehensive guidance for developing a powerlifting training and competition season and teaching powerlifting skills. 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. Strength is the foundation for athletic performance, and powerlifting being wholly devoted to its cultivation can help you reach and break barriers not only on the platform but on the field. Oct 11, 20 cube is another one of those, aimed squarely at a 10week programme for a powerlifting meet. 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.
Youll start around 70% for sets of 5 and really start pushing it around week 5. Researching and testing out the information ive learned over the past 2 weeks, ive come to the final plan below. Lilly gives you a lot of freedom when choosing your assitance work for this program. 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. Chad wesley smith also includes a 3dayperweek option which allows for increased focus on conditioning work such as sprinting and jumping. Basically, i am admitting to you that my system is not perfect, and the more i learn the more perfect i try to m. That said, the ebook is only 69 pages long and more than half of it centers around brandon lillys philosophies about life rather than the actual cube method. Ive revamped my powerlifting diet plan to go from a perpetual or perma bulk, to a diet laserfocused towards maximum performance during training.
Interested in peoples opinions of who did both, and even people that only stuck with one. The cube method is a fairly new routine gaining popularity. 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. The cube predator is one example of how to set that up. This method of training is designed to help you gain strength in a. Week 1heavy work week 2explosive work week 3repetition work i call it cube tr. The chart is followed by an explanation for the nutrient timings and amounts. This is simply because making lifts makes you stronger and missing lifts doesnt. 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. Complaints and criticism so weve arrived at brandon lillys the cube method. Jim wendlers 531 program has become incredibly popular because its simple and it works for a lot of people. 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. But thats because dave signs my checks and i have to nod and laugh.
If you are an athletic powerlifter an athlete looking to take advantage of the triedandtrue methods of. After the meet or mock meet you feet your max lifts back into the plan for the next round. This program will allow you to increase your strength in a carefully calculated approach. 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.
Just perform the main compound movements and choose what accessory work you want to do. A quick intro to the cube method for those of you that dont know. I currently do 531, but have read a little on the cube. But for a raw lifter not using drugs sheiko or thibs powerlifting layer would get my vote. Funny you mention this, i did some calculations on the cube program and compared it to prilipens recommendations and the volume on cube was barely over half. Westside barbell template the standard template powerlifting. Because the cube method is an actual powerlifting program, it is designed as a 10. The cube method for strongman is a training manual written by multiple worlds strongest man competitor josh thigpen. Simmons, himself a renowned powerlifter and strength coach, has not only amassed some of the strongest men and women in strength sportscurrently its members hold 5 of the top 10 powerlifting totals of all timebut his techniques and methods continue to draw only the most. The book lays out the workout program, including conditioning days.
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. Cube predator bench program spreadsheet 2020 lift vault. Powerlifting training guide in 1972, the dynamo club had 70 highly qualified weightlifters do an experiment by rotating 2545 special exercises, including the classical lifts. Plus get all the latest and greatest powerlifting, weightlifting and strength training. How to manipulate volume and intensity as a powerlifter to. I will get heat for this but for powerlifting i think the overhead press is a distraction. Cube obviously has way more volume, i have used it and still have some of my crew running it.
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