Cube method
- Thread starter clk
- Start date
herderdude
Well-known member
Okay, so lifts are rotated heavy, rep, speed. Order is unimportant as long as you rotate through in a three week cycle. Then you go into the next.
(Based off of 95% training max)
Wave one
Heavy: 80% five doubles
Rep: 70% 3 sets of 8-12
Speed: 65% 8 sets of 3
Wave two
Heavy: 85% three doubles
Rep: 80% for three sets of 4-6
Speed 70% for six doubles
Wave three
Heavy: 90% double, 92.5% single, 95% Single
Rep: 85% 3 sets 3-5 reps
Speed: 75% five doubles
Week ten bust a chill and test. Cube Boss would have you do as follows:
After deadlift, add 5% and do block pulls for reps (last heavy day these are omitted)
Subtract 5% (from floor deadlift) and do deficit for reps
After squats, add 5% and do front squats (the percentage is of your front squat max)
Subtract 5% and do pause squats (pause squat max if you know it)
After bench, add 5% and do close grip (close grip max)
Subtract 5% and do spoto press.
As mentioned for squats, last heavy day of the cycle, these follow up exercises are omitted. Last rep day, the heavy variation is for doubles.
He has reps for each of those, But I find it better to be intuitive. Work hard for 2-3 sets, leave a couple reps in the tank on all sets, focus on bar speed and excellent technique.
The very simple version has been written as follows:
Heavy: work up to a heavy double or triple with reps in the tank. Shouldn't be balls out. Learn to move heavy weight fast and well. Repeat as you feel (closer to test, repeat less often)
Rep day: some for a few. Somewhere between 65-75% for 5-8, again focus on bar speed. Closer to test, use heavier weight for less reps.
Speed: find a weight you can triple, where each rep moves as fast as an empty bar but it takes all of your effort to move it that fast. Do that for 8-12 sets. Err on the side of light, we're training flat out bar speed.
With whatever you assemble, assistance is spent mainly on weak points for the certain lift. A fourth day of overhead press, biceps, calves, and training weak points even further is also to be included.
Sorry I don't have excel spreadsheets or the book on my phone. The general guide works fine and is actually how Lilly did it. The framework with intuition is more effective and will lead to more long term success with cube or any other program you run in the future, as it teaches you what works specifically to you.
Once again, sorry if I fudged any numbers or missed anything, I wrote this purely from memory.
(Based off of 95% training max)
Wave one
Heavy: 80% five doubles
Rep: 70% 3 sets of 8-12
Speed: 65% 8 sets of 3
Wave two
Heavy: 85% three doubles
Rep: 80% for three sets of 4-6
Speed 70% for six doubles
Wave three
Heavy: 90% double, 92.5% single, 95% Single
Rep: 85% 3 sets 3-5 reps
Speed: 75% five doubles
Week ten bust a chill and test. Cube Boss would have you do as follows:
After deadlift, add 5% and do block pulls for reps (last heavy day these are omitted)
Subtract 5% (from floor deadlift) and do deficit for reps
After squats, add 5% and do front squats (the percentage is of your front squat max)
Subtract 5% and do pause squats (pause squat max if you know it)
After bench, add 5% and do close grip (close grip max)
Subtract 5% and do spoto press.
As mentioned for squats, last heavy day of the cycle, these follow up exercises are omitted. Last rep day, the heavy variation is for doubles.
He has reps for each of those, But I find it better to be intuitive. Work hard for 2-3 sets, leave a couple reps in the tank on all sets, focus on bar speed and excellent technique.
The very simple version has been written as follows:
Heavy: work up to a heavy double or triple with reps in the tank. Shouldn't be balls out. Learn to move heavy weight fast and well. Repeat as you feel (closer to test, repeat less often)
Rep day: some for a few. Somewhere between 65-75% for 5-8, again focus on bar speed. Closer to test, use heavier weight for less reps.
Speed: find a weight you can triple, where each rep moves as fast as an empty bar but it takes all of your effort to move it that fast. Do that for 8-12 sets. Err on the side of light, we're training flat out bar speed.
With whatever you assemble, assistance is spent mainly on weak points for the certain lift. A fourth day of overhead press, biceps, calves, and training weak points even further is also to be included.
Sorry I don't have excel spreadsheets or the book on my phone. The general guide works fine and is actually how Lilly did it. The framework with intuition is more effective and will lead to more long term success with cube or any other program you run in the future, as it teaches you what works specifically to you.
Once again, sorry if I fudged any numbers or missed anything, I wrote this purely from memory.
herderdude
Well-known member
clk
Active member
Pm me a reminder and I'll send it tomorrow.
clk
Active member
so let me see if i have this right, this program has you hitting each major lift once per week plus a BB day? or am i looking at this wrong?
im going to have to add in another chest day somewhere. i have never had any results benching once a week. my chest sucks.
herderdude
Well-known member
That's right. On bodybuilding day, you're doing overhead press, biceps, calves, and whatever else you need to work on. If you wanted to bench on body day, you could, just do the opposite of what your regularly scheduled bench was (heavy:speed, higher rep:lower rep)
herderdude
Well-known member
herderdude
Well-known member
Get a video of you benching a tough set next time you're due to and I'll tag some guys to look at it so we can square you up. It's probably not pecs. I have been benching without my pecs for the last six months and I'm creeping up on 400 again. Granted, I'm built to bench, but we can fix ya.
clk
Active member
Will do. I'm 6'5 with an equally large wingspan. So I have that working against me