Cube method spreadsheet free download as excel spreadsheet. Week 1heavy work week 2explosive work week 3repetition work i call it cube tr. Build strength and size with the cube method muscle. Dec 10, 2012 deadlift, cube method and westside mark bell super training gym. Under file, choose edit online, download original or make a. In the book brandon goes over specific weight percentages and set and reps that should be performed during the cycle. About the author brandon lilly is the creator of the cube method, and currently trains at berea barbell in berea, ky. My coach has me running the cube, and its been a shock to my system to say the least. 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. One the bright side i had a 30lb pr on deadlift, unfortunately i didnt make any progress on my other 2 lifts. Brandon lilly is a beast with huge raw and geared powerlifting totals. Are you ready for the next level in powerlifting training.
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. After the experiments were done, one lifter was satisfied and the rest wanted more. I had the mock meet today and overaal pretty disapointed in the results. I dont know what the official name of the program is, but i do know that the most recent. Asking others when the method has been shown to be generally effective serves basically no purpose whatsoever unless one thing about the method in particular might be limiting for some weird reason specific to op. In another 4 weeks i will hit 6 months on the cube method for strongman 2. This book may not be reproduced, transmitted, or recorded in any form without permission from the author. 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. Chad wesley smith also includes a 3dayperweek option which allows for increased focus on conditioning work such as sprinting and jumping. Brandon has trained at some of the worlds best powerlifting gyms including westside barbell, lexen xtreme, and guerrilla squad barbell. 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.
The mark of a successful routine is an improvement in the athletes powerlifting total. If you are an athletic powerlifter an athlete looking to take advantage of the triedandtrue methods of. The standard template there is a great story from dave about how the standard template originated. 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. The cube method is the powerlifting training program that has taken athlete. The cube method ebook can be found on amazon or jts strength. Ebook all about powerlifting as pdf download portable. A powerlifting program is designed to improve an athletes one rep max in the squat, bench press, and deadlift.
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. He was the first natural lifter to bench press 500 pounds, and he could squat 600 pounds for reps at the age of 54. 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. 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. Checking in at over 200 information packed pages, the powerlifting program design manual, will equip you with the knowledge you need to not only create an effective program but to keep adjusting and developing programs for all types of lifters for a lifetime of training. Complaints and criticism so weve arrived at brandon lillys the cube method. This was my third time running 531 since 2009 but my first time doing the powerlifting version with the added heavy singles. All about powerlifting top results of your surfing all about powerlifting start download portable document format pdf and ebooks electronic books free online rating news 20162017 is books that can provide inspiration, insight, knowledge to the reader.
It is a 12 week powerlifting program built on 4 high volume training sessions per week and was developed by ryan mathias at mathias method. The cube method utilizes a back to basics architecture that programs periods of heavy, explosive, repbased, and body work on the big. I have been really wanting to try beyond 531, but dont real. It is a peaking program that is designed to build your one rep max in the squat, bench press, and deadlift for meet day. I think i went through it for like 9 months somewhere in the 2010 2012 timeframe. The powerlifting program design manual juggernaut training. There is the 365 strong book, but i could not find it anywhere for sale. 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. I was skipping the accessory work specified though and using grip related stuff instead. Here is a fantastic texas method excel spreadsheet.
You get three shots at each lift, and the highest of each will get added into your total score, aptly called, your total. Once linear gains stall theres a bunch of intermediate programmes that can be used 531, texas method, madcow, and so on and so on. Whether youre looking for a beginner program, intermediate program, or a peaking program, youll find a great powerlifting routine to get stronger. Brandon lillys cube method program spreadsheet lift vault. The secret is the rotation of the lifts and the waves involved. Training techniques and performance is a guide to athletes and coaches in powerlifting as well as a more general. Its more like 58x5 for 4 weeks at 58%, 60%, 62% and 64% of your 1rm, mwf. Westside barbell template the standard template powerlifting. Also included with the powerlifting program design manual is video of chads 90 minute presentation, individualizing powerlifting training, from the 2018 juggernaut performance summit in long island, ny. 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. It can push your body to its limits, and show you your best. Are you tired of programs that leave you coming up short on meet day.
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. Cube method vs 531 strength and power the gripboard. To get stronger and bigger you must move heavier weights or get extra reps with the same weight. But thats because dave signs my checks and i have to nod and laugh whenever he says. Oct 28, 20 the cube method is somewhat of a throwback and i appreciate it every time i hear it referred to as old school.
The reason the cube will work is because it is very basic but can be applied to all levels. For instance i believe the cube method is a great introduction to the method itself, and very good for all ranges of lifters. He won a weightlifting gold medal at the 1953 world championships. A search for the lilliebridge manual, brings up a couple of good pdfs from juggernaut. Just finished up a 10 week cycle of the cube method. Aug 23, 2014 never done the cube method but i had good success with 531. Brandon lilly, one of the greatest powerlifters raw and geared still competing, published the cube method out of my absolute frustration with. The cube predator is not to be mistaken with an offseason cycle. After you finish your main powerlifting move for the day, the remainder of your workout uses assistance lifts to isolate weak links and mimic the main lifts. Why it became the training method of elite level powerlifter brandon lilly, and. If youre interested in doing the cube method, youll probably want to snag a copy of 365 strong for reference material. 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.
This method was created, and has been used by brandon lilly himself. Brandon lillys cube method program spreadsheet 2020 lift vault. 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. Deadlift, cube method and westside mark bell super training gym. Instead, cube predator focuses primarily on the bench press and bench accessories, allowing it to be plugged in to other programs. Not specific to powerlifting, the juggernaut method will help athletes of many disciplines get stronger. The doug hepburn method doug hepburn was a canadian strongman. Nov 1, 2016 here is an awesome little 531 routine calculator excel spreadsheet. Perfect if you dont want to schlepp around your smartphone in the gym. 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. But thats because dave signs my checks and i have to nod and laugh.
Click on document 531 for powerlifting jim wendler. Powerlifting is a strength sport comprised of three different lifts. Youll progress faster and end up back here soon enough ready to get the most out of the cube. The kingpin is a much more volumeintensive, advanced program that benefits competitors. Jan 19, 2012 home spreadsheet texas method excel spreadsheet download. 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. Building a bigger bench with the cube predator cycle. The program focuses on main work with the big lifts, along with some added volume and assistance lifts. Cube method spreadsheet after deciding to take a break from sheiko until i can handle the intensityvolume, i have switched to the cube method by brandon lilly. Powerlifting can test your constitution, discipline, will, and dedication. I made it to the 5th cycle because i committed to it for a year. Texas method excel spreadsheet download all things gym. The cube method is somewhat of a throwback and i appreciate it every time i hear it referred to as old school.
As of this publishing, brandon holds the number one ranking in both the 308s, and super heavy weight raw, with knee wraps, divisions with. Cube method spreadsheet weightlifting sports scribd. Based upon juggernaut training systems and chad wesley smith, the juggernaut method incorporates significant amounts of submaximal work to build work capacity in the lifter without overly taxing the cns. Cube predator bench program spreadsheet 2020 lift vault. 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. This mass building workout focuses on stimulating muscular hypertrophy and developing raw strength. These important rules will make or break your lifts. My waves are 3 weeks for squat bench and deadlift and they are modeled like this. I made a 9 week spreadsheet outlining each squatbenchdeadlift day, and the numbers you are supposed to hit. If anyones interested in brandon lillys cube method heres the excel spreadsheet. I put together a spreadsheet based off of meatrhits original workout2. Lilly gives you a lot of freedom when choosing your assitance work for this program. Juggernaut training method base program spreadsheet 2020. Westside barbell template working with the standard template by jim wendler for.
Ive heard it 435 different times and it never gets old. 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. The cube method by brandon lilly nook book ebook barnes. 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. Jan 02, 2015 in another 4 weeks i will hit 6 months on the cube method for strongman 2. Here is a short list of my powerlifting achievements. Only logged in customers who have purchased this product may leave a. This calculator is for the improved cube program described in his book 365 strong. Brandon lilly used this type of training to accomplish his largest raw total prior to the ebooks release, 2204 lb at super training.
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. Get 365strong featuring the cube kingpin by brandon lilly. Yes, jim wendlers 531 is an excellent program for an intermediate lifter as well as beginner and advanced, using the appropriate versions. The cube method is a fairly new routine gaining popularity. In this case, he recommends combining the overhead press and deadlifts on the same day. Sign up today and receive our youtube 250k ebook for free.
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