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. The cube zero of the westside method us weightlifting. If you have any complain about this image, make sure to contact us from the contact page and bring your proof about your image. The description of powerlifting calculator powerlifting calculator is a handy tool allowing you to calculate your relative strength and determine the absolute winner at powerlifting contests.
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. Instead, cube predator focuses primarily on the bench press and bench accessories, allowing it to be plugged in to other programs. 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. This method was created, and has been used by brandon lilly himself. Westside barbell template working with the standard template by jim wendler for. Powerlifting ebook powerlifting programming book, strength training guide and strength building book kindle edition. The description of sheiko powerlifting workout the sheiko program is a powerlifting workout designed by boris sheiko, coach of the russian powerlifting program team since the 1990s. The cube method utilizes a back to basics architecture that programs periods of heavy, explosive, repbased, and body work on the big. I actually want to buy the book, ive got too much respect for the author to want some free version. Cube method successfails powerlifting forums t nation. The cube method is the powerlifting training program that has taken athlete.
Apr 23, 2014 you can get my books the cube method and 365strong at. Cube predator bench program spreadsheet 2020 lift vault. In training he did a lot of skullcrushers to his nose. 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 is a full, free, fourday intermediate powerlifting program from the muscle. I fb messaged brandon lilly but i figure hes a busy guy so it could take a while to get a response. But, the juggernaut website doesnt seem to sell it.
Every ten weeks, youre supposed to compete andor do a gym. If anyones interested in brandon lillys cube method heres the excel spreadsheet. The cube method by brandon lilly book read online scribd. Powerlifters have been hitting pr after pr taking their strength to levels previously not thought possible. 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. My waves are 3 weeks for squat bench and deadlift and they are modeled like this. Sep, 2014 there are many different powerlifting programs and variations. Week 1heavy work week 2explosive work week 3repetition work i call it cube tr. 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.
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 most fun you will have training for powerlifting. The cube method ebook can be found on amazon or jts strength. This guide includes templates, workouts, training programs, and more. The cube method is a lesserknown strength program that deviates from the traditional linear progression formulas. 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. Simply click on the program you want and navigate to its page, download the excel sheet near the top, enter your maxes, and track your results. 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. 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. Once linear gains stall theres a bunch of intermediate programmes that can be used 531, texas method, madcow, and so on and so on. 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.
In the book brandon goes over specific weight percentages and set and reps that should be performed during the cycle. 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. People tend to lean towards the most reputable programs out there, westside, cube method, russian power, bulgarian, etc. The cube method ebook by brandon lilly rakuten kobo.
But thats where he got a lot of his benchpressing strength. You can get my books the cube method and 365strong at. Brandon lillys cube method program spreadsheet 2020. Brandon lilly is a beast with huge raw and geared powerlifting totals. Before i begin its important for me to clarify what i aim to accomplish through writing this article. Christmas party e invitations template free templates looking for templates for crafts, scrapbooking or any other project. Using apkpure app to upgrade powerlifting calculator, fast, free and save your internet data. The cube method is a fairly new routine gaining popularity. The cube method for strongman juggernaut training systems.
A comprehensive users guide to the westside barbell conjugate method for powerlifting. The cube predator is one example of how to set that up. Cube method spreadsheet free download as excel spreadsheet. The main question that keeps arising seems to be whats the best powerlifting method. 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 is the app version of the book not the book itself and includes the starting strength novice program phase 1 and phase 2 and the female novice. 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. The cube method has given me the greatest multiply, and raw totals in my career. 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. I made it to the 5th cycle because i committed to it for a year. This 8 gantt chart template excel uploaded by prof. Ive heard it 435 different times and it never gets old. Here is a fantastic texas method excel spreadsheet. The best powerlifting workout, from the best powerlifting coach in the world. Just lookin to get some feedback from people who have done it. When you order the cube method you will also get these free.
In a sentence, four years have passed since the first edition of programmingtowin was released and ive distilled everything ive learned in the past four years into the new programs in this book. This method of training is designed to help you gain strength in a consistent manner and is there. Build strength and size with the cube method muscle. If you are an athlete looking to get big, strong, fast, and powerfulthe juggernaut method training program was literally designed specifically for. Time to take the guesswork out of powerlifting training. Are you ready for the next level in powerlifting training. The cube method by brandon lilly nook book ebook barnes.
Because the cube method is an actual powerlifting program, it is designed as a 10 week cycle. 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. Click on document 531 for powerlifting jim wendler. 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. Complaints and criticism so weve arrived at brandon lillys the cube method. Sheiko powerlifting workout for android apk download. Features simple and intuitive design adfree auto add weight at end of program allows for. The krypteia program has been used by all the hscollege athletes i work with and members of the private forum. I will get heat for this but for powerlifting i think the overhead press is a distraction. Read the cube method by brandon lilly for free with a 30 day free trial.
Dec 05, 2012 the most fun you will have training for powerlifting. 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. 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. The cube method is not just another powerlifting program. The cube method is the powerlifting training program that has taken athlete after. I cover some pros and cons with each program as well as share some old. 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. I am going to be focusing on his most recent release of the program also known as the cube boss method, cube kingpin, more. How the cube method can take your strength to the next level. Some run for months at a time, others are only a few weeks long. Building a bigger bench with the cube predator cycle. Instructions come with it enter your stats and chose your increments even gives you charts of your progress update.
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. Develop the ideal physique using the same principles as the pioneer of bodybuilding. The standard template there is a great story from dave about how the standard template originated. This is the app version of the book not the book itself and includes the starting strength novice program phase 1 and phase 2 and the female. I made a 9 week spreadsheet outlining each squatbenchdeadlift day, and the numbers you are supposed to hit. I havent run either of them, but know of people that made solid gains on cube, and her is a link where you can find some info on juggernaut, with a free download. Texas method excel spreadsheet download strength program. Using apkpure app to upgrade sheiko powerlifting workout, fast, free and save your internet data. The cube method is the powerlifting training program that has taken athlete after athlete to the next level of strength. Developed by worldrenowned powerlifter brandon lilly, who has a threelift total in excess of 2,000 pounds, the cube method places an emphasis on variation and recovery. On film i saw powerlifting great ted arcidi bench 600 for 9 reps, simmons recalls.
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. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westsidebarbell conjugate method. In another 4 weeks i will hit 6 months on the cube method for strongman 2. My speculation is he is confusing juggernaut and cube. Rogue fitness lifting large anderson powerlifting us sbd vendor myprotein. 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. If youre serious about powerlifting and your longevity in the sport, you should absolutely give 5th set a read. I watched him do 350 for sets of 6, so that was a heavy triceps workout. Cube method spreadsheet weightlifting sports scribd. The book features more than 100 pages of discussion on the why and the how of optimally programming your first three to five years in. Brandon lillys cube method program spreadsheet 2020 lift vault. Part 2 cube method i remember the day i decided i wanted to give powerlifting a shot like it was yesterday. Personally, i have read both of swede burns books in the 5th set series and all i can say is that my entire outlook towards training has changed. This calculator is for the improved cube program described in his book 365 strong.
At baseline, it doesnt beat the lifter up as much as i found 531 did. The cube zero of the westside method us weightlifting superstar ike berger, the muscle house by the sea, and bodybuilder gene wells og westside series. It combines and rotates heavy days, rep days, and explosive days in a way that has never been done before. 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. The cube method by brandon lilly overdrive rakuten. Cube is another one of those, aimed squarely at a 10week programme for a powerlifting meet. Lilly gives you a lot of freedom when choosing your assitance work for this program. There are many different powerlifting programs and variations. Some people will argue westside, some people will argue cube method so on and so. Brandon lillys cube method program spreadsheet 2020 lift. 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. Strength training of the eastern bloc powerlifting a scientific approach.
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