- This topic has 5 voices and 14 replies.
-
Posts
-
Hello everyone,I decided to give the Cube Method a shot this week and started it yesterday. As great as 5/3/1 is I feel it can get boring after a while and wanted a total change of routine. For those who aren't familiar with the Cube Method you are only maxing once a week and during the other workouts you are doing rep or speed work. There is also one day a week that is a standard bodybuilding day where you work on weak points. Here is what I did yesterday:Deadlift heavy365X2X5 off 4inch blocks(used plates)Snatch Grip Deadlifts 1X8 @275lbs 1X8@225lb(had a hard time gripping it so I decreased the weight a bit for the second set)Barbell rows 3X10 @145lbsDumbbell shurgs 2X20@50lbsGoodmornings with band tension X50Today I will be training Bench reps. I will post the workout tomorrow or this evening. I will continue to update my progress, thoughts, and workouts here.
I'm in to follow
training log
https://docs.google.com/spreadsheets/d/1yQ7u-n9iU7R910fUgcAEo5NJoUZzT3w1zLC5qYyaGZE/edit#gid=1795865688Day 2Bench ExplosiveFloor press 8 sets of 3 160lbs (60% of max)(I switched grips on each set. In the book he says to let your triceps touch the ground for 2-3 seconds and explode up)Incline DB press 3X15 @50lbs(Make them a tough 15 reps)100 band tricep press downs(I used a medium band of tension, by the time I got to 50 it was all mental to complete without stopping lol)3 sets of 10 overhead DB shoulder presses @35lbs3 sets of 15 band flys( you really feel a stretch here, even more so than cable cross overs)50 reps of an Ab exercise.( I did standing band crunches)All and all another great workout. I felt charged and huge by the end of it and I like just focusing on the speed work in one day and not other elements of reps of strength.Today is going to be some GPP work and tomorrow will be a rest day. Friday I will have Squat reps day and Saturday will be the bodybuilding day. Any questions feel free to ask.
There is also one day a week that is a standard bodybuilding day where you work on weak points.
This makes me laugh. If i have a weak point i don't give it an extra day..... I work it 3 times a week!!! talk about misconception....
There is also one day a week that is a standard bodybuilding day where you work on weak points.
This makes me laugh. If i have a weak point i don't give it an extra day..... I work it 3 times a week!!! talk about misconception....
I have worked weak body part 5-6 days a week for a blitz before.
There is also one day a week that is a standard bodybuilding day where you work on weak points.
This makes me laugh. If i have a weak point i don't give it an extra day..... I work it 3 times a week!!! talk about misconception....
I have worked weak body part 5-6 days a week for a blitz before.
wow... your an animal! but you get what i'm saying.. your not gonna just work it once lol
There is also one day a week that is a standard bodybuilding day where you work on weak points.
This makes me laugh. If i have a weak point i don't give it an extra day..... I work it 3 times a week!!! talk about misconception....
They are still weak points you work on during the week during you're accesory exercises. You don't reserve them for one time a week. The book is 8 or 9 dollars right now on the Kindle. I highly suggest people picking it up.
Here is what I did for GPP yesterdayWarm upHip circle walk and hip abductor work with hip circle5 sets of 8 box jumps5 sets of 8 kettle ball swings5 sets of 8 tire flips4 sets of battling ropes w/kettle bell side bendsSeated sled pulls 135lbs, 225lb x2, 315x2, 365x2Sled drag spirintsThats's all she wrote!
Warm up2 minutes with hip circle20 reps of barbell glute raisesRep day(3 warm up sets of 8)Squats 1 set of 8 @220lbs(70%)Pause squats 5X3 of 160lbs with 7 sec pause in the holeWide stance good mornings 3X8 (105,115, 125)Leg press 3X15 (6plates)Leg press 1 set of 30 4 plates60 band crunches for abs.
Bodybuilding day 9/7/13Military press 4 sets 115X8Barbell Curls 4 sets of 75X12Calve press 4 sets of 15 X270lbsHammer curls 4 sets 35X10Kettle bell shrugs 4 sets 50X10Tricep press downs 4sets of 150lbsX10Today is Speed day for Deadlifts.
I don't know if you read the new book or not, but Brandon Lily now suggests sticking to the core lifts now and he also suggests doing the Cube rotation for supplemental lifts. For sake of example I will use Westside (of which the Cube is a modified form) terminology for the assistance exercises.Main lift = Squat, Bench, DeadSupplemental = Front Squat, Military Press, Good Morning, Olympic Squat, Floor Press, Stiff Leg Dead, ect. (lifts that are very similiar to the main lift and helps improve strength in the main lift)Accessory = Tricep pushdowns, Rows, Pullups, Leg Presses, Glute Ham Raise, (exercises designed to build muscle, not really to designed to directly improve strength)The new "Cube Boss" program is outlined as follows:Main LiftSupplementary Lift 1 + 5%Supplementary Lift 2 - 10%Accessory ExercisesFor example, let's say we have an Heavy Deadlift DayDeadlift @ 80%Block Pull @ 85%Deficit Deadlift @ 70%45 degree back raiseGlute Ham RaiseRowsAs you can see, you work the lift at three different intensities. You train one supplemental lift at +5% intensity relative to the main lift and the other supplemental lift at -10%. Personally I am not a fan of percentages, except for explosive day. I prefer to simply work up to a triple on heavy day and a set of 8 on rep day. A rep or two should be left in the tank on rep day. I use Mike Tuscherer's method of Fatigue Stop to determine the number of sets. That is I keep doing sets until I start to feel weaker (bar speed slows down and rate of perceived exertion increases).Just thought I'd share this information.
I don't know if you read the new book or not, but Brandon Lily now suggests sticking to the core lifts now and he also suggests doing the Cube rotation for supplemental lifts. For sake of example I will use Westside (of which the Cube is a modified form) terminology for the assistance exercises.Main lift = Squat, Bench, DeadSupplemental = Front Squat, Military Press, Good Morning, Olympic Squat, Floor Press, Stiff Leg Dead, ect. (lifts that are very similiar to the main lift and helps improve strength in the main lift)Accessory = Tricep pushdowns, Rows, Pullups, Leg Presses, Glute Ham Raise, (exercises designed to build muscle, not really to designed to directly improve strength)The new "Cube Boss" program is outlined as follows:Main LiftSupplementary Lift 1 + 5%Supplementary Lift 2 - 10%Accessory ExercisesFor example, let's say we have an Heavy Deadlift DayDeadlift @ 80%Block Pull @ 85%Deficit Deadlift @ 70%45 degree back raiseGlute Ham RaiseRowsAs you can see, you work the lift at three different intensities. You train one supplemental lift at +5% intensity relative to the main lift and the other supplemental lift at -10%. Personally I am not a fan of percentages, except for explosive day. I prefer to simply work up to a triple on heavy day and a set of 8 on rep day. A rep or two should be left in the tank on rep day. I use Mike Tuscherer's method of Fatigue Stop to determine the number of sets. That is I keep doing sets until I start to feel weaker (bar speed slows down and rate of perceived exertion increases).Just thought I'd share this information.
Seems to be alot of the same information as it is in the original Cube book and what he posts on JTS. What I like about the Cube is nothing is really set in stone and you can tinker with pretty much all of it minus the main lifts. I don't follow percentages 100% either because sometimes you will be able to lift more than projected and sometimes less than projected. Todays speed Deadlift is Main-8X3 from the floor @70% with 15 sec restSup-4inch block pulls straight weight snatch grip 3 sets of 12 @ 50%Sup-Dead squats 10 sets of 1 @50% with 30 sec restSup-Close stance squats 3 sets of 8Acces-Barbell shrugs 3 sets of 12Acces-Back raises 1 set of 50Acces-Lat pulldowns 4 sets of 15.
I don't know if you read the new book or not, but Brandon Lily now suggests sticking to the core lifts now and he also suggests doing the Cube rotation for supplemental lifts. For sake of example I will use Westside (of which the Cube is a modified form) terminology for the assistance exercises.Main lift = Squat, Bench, DeadSupplemental = Front Squat, Military Press, Good Morning, Olympic Squat, Floor Press, Stiff Leg Dead, ect. (lifts that are very similiar to the main lift and helps improve strength in the main lift)Accessory = Tricep pushdowns, Rows, Pullups, Leg Presses, Glute Ham Raise, (exercises designed to build muscle, not really to designed to directly improve strength)The new "Cube Boss" program is outlined as follows:Main LiftSupplementary Lift 1 + 5%Supplementary Lift 2 - 10%Accessory ExercisesFor example, let's say we have an Heavy Deadlift DayDeadlift @ 80%Block Pull @ 85%Deficit Deadlift @ 70%45 degree back raiseGlute Ham RaiseRowsAs you can see, you work the lift at three different intensities. You train one supplemental lift at +5% intensity relative to the main lift and the other supplemental lift at -10%. Personally I am not a fan of percentages, except for explosive day. I prefer to simply work up to a triple on heavy day and a set of 8 on rep day. A rep or two should be left in the tank on rep day. I use Mike Tuscherer's method of Fatigue Stop to determine the number of sets. That is I keep doing sets until I start to feel weaker (bar speed slows down and rate of perceived exertion increases).Just thought I'd share this information.
Seems to be alot of the same information as it is in the original Cube book and what he posts on JTS. What I like about the Cube is nothing is really set in stone and you can tinker with pretty much all of it minus the main lifts. I don't follow percentages 100% either because sometimes you will be able to lift more than projected and sometimes less than projected. Todays speed Deadlift is 8X3 from the floor @70% with 15 sec rest4inch block pulls straight weight snatch grip 3 sets of 12 @ 50%Dead squats 10 sets of 1 @50% with 30 sec restClose stance squats 3 sets of 8Barbell shrugs 3 sets of 12Back raises 1 set of 50Lat pulldowns 4 sets of 15.
Pretty much. I actually made a post in my log that the book really isn't worth buying, especially since you can get the original Cube Method for only $8.50.
I don't know if you read the new book or not, but Brandon Lily now suggests sticking to the core lifts now and he also suggests doing the Cube rotation for supplemental lifts. For sake of example I will use Westside (of which the Cube is a modified form) terminology for the assistance exercises.Main lift = Squat, Bench, DeadSupplemental = Front Squat, Military Press, Good Morning, Olympic Squat, Floor Press, Stiff Leg Dead, ect. (lifts that are very similiar to the main lift and helps improve strength in the main lift)Accessory = Tricep pushdowns, Rows, Pullups, Leg Presses, Glute Ham Raise, (exercises designed to build muscle, not really to designed to directly improve strength)The new "Cube Boss" program is outlined as follows:Main LiftSupplementary Lift 1 + 5%Supplementary Lift 2 - 10%Accessory ExercisesFor example, let's say we have an Heavy Deadlift DayDeadlift @ 80%Block Pull @ 85%Deficit Deadlift @ 70%45 degree back raiseGlute Ham RaiseRowsAs you can see, you work the lift at three different intensities. You train one supplemental lift at +5% intensity relative to the main lift and the other supplemental lift at -10%. Personally I am not a fan of percentages, except for explosive day. I prefer to simply work up to a triple on heavy day and a set of 8 on rep day. A rep or two should be left in the tank on rep day. I use Mike Tuscherer's method of Fatigue Stop to determine the number of sets. That is I keep doing sets until I start to feel weaker (bar speed slows down and rate of perceived exertion increases).Just thought I'd share this information.
Seems to be alot of the same information as it is in the original Cube book and what he posts on JTS. What I like about the Cube is nothing is really set in stone and you can tinker with pretty much all of it minus the main lifts. I don't follow percentages 100% either because sometimes you will be able to lift more than projected and sometimes less than projected. Todays speed Deadlift is 8X3 from the floor @70% with 15 sec rest4inch block pulls straight weight snatch grip 3 sets of 12 @ 50%Dead squats 10 sets of 1 @50% with 30 sec restClose stance squats 3 sets of 8Barbell shrugs 3 sets of 12Back raises 1 set of 50Lat pulldowns 4 sets of 15.
Pretty much. I actually made a post in my log that the book really isn't worth buying, especially since you can get the original Cube Method for only $8.50.
I am glad I checked Amazon.com first because I almost bought it for full price from the JTS site. I think its only 8.50 though for Android/Kindle activated devices. Have you used the Cube before? If so.... thoughts? I am loving it so far for the variety it brings and the nice change of pace from 5/3/1
Well you can use the kindle cloud reader, which is on your computer and it doesn't cost money.The Cube Method is my base program, so I am familiar with it and I like it a lot. I like it better than 5/3/1 because it isn't as percentage bound, doesn't have the ridiculous deload every three weeks, utilizes a much larger range of intensities, and it readily incorporates speed work, which I feel is important for everyone except beginners. You can do all of these things with 5/3/1, but that would require heavy modification.I think 5/3/1 is a good program for those who just want a simple program, those who prefer low volume training, those who are "in and out of the gym" types, and guys who just want to be strong. In my opinion, it really isn't an appropriate program for a serious competitive powerlifter, though some serious competitors do use it successfully.
You must be logged in to reply to this topic.