Cube method powerlifting template

It fits into that template fine, and therefore will work. If i am not mistaken, brandon lillys premise for the cube method was that lifting to max singles wasnt always necessary every week and it was for the same reasons mentioned. The cube method is a powerlifting program designed by elite. My favorites are strengthtraining staples like chinups, dips, lunges, and back extensions. Whether youre just starting out in the powerlifting game or you are a seasoned veteran the cube method is a must read guaranteed to bring a great perspective on how you can maximize your training and get the results you want or set out to achieve. 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. Before i begin its important for me to clarify what i aim to accomplish through writing this article. Westside barbell template the standard template powerlifting. This 8 gantt chart template excel uploaded by prof. Westside barbell is the strongest gym in the world.

Here is a fantastic texas method excel spreadsheet. The cube method is a fairly new routine gaining popularity. 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. Westside barbell template working with the standard template by jim wendler for. The cube method utilizes a back to basics architecture that programs periods of heavy, explosive, repbased, and body work on the big three lifts to form each cycle. Cube is another one of those, aimed squarely at a 10week programme for a powerlifting meet. Westside for raw lifters the muscle bear powerlifting. Many times, newbies who are using a westside template forget this chart and hit something like 10 singles above 90% and wonder why their cns is shot and they fell like sit. Lillys cube method takes a major deviation from this formula and never has you lifting very heavy for more than one day in any week. 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. For example, in jim wendlers 531 program, the big three build. Its why the system includes two types of workouts per week, a lowvolume day called max effort where the intensity is 100 percent as we get to the biggest weight possible, and a highervolume day called dynamic effort where we lift faster at 7585 percent of the onerep max. Here is a short list of my powerlifting achievements.

For your information, there is another 38 similar photographs of cube method template excel that prof. Jan 19, 2012 home spreadsheet texas method excel spreadsheet download. How to use a speed square why it might be the most important tool you own duration. Which actual method will work slightly better than all others for op is going to be different for him than everyone else. Along with the bench press, squat, shoulder press, and deadlift, 531 includes assistance exercises to build muscle, prevent injury, and create a balanced physique. Lilly gives you a lot of freedom when choosing your assitance work for this program. Brandon lillys cube method program spreadsheet lift vault. 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 juggernaut method is a like more scientifically valid version of 531. Interview with zydrunas savickas big z 4 x worlds strongest man. Brandon has trained at some of the worlds best powerlifting gyms including westside barbell, lexen xtreme, and guerrilla squad barbell. The cube method for strongman juggernaut training systems. Also, if you look at most of the top raw lifters of this era, they tend to mix in 35 rm work on their heavy days.

Christmas party e invitations template free templates looking for templates for crafts, scrapbooking or any other project. 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. Brandon lillys cube method program spreadsheet 2020 lift. Brandon lilly, one of the greatest powerlifters raw and geared still competing, published the cube method out of my absolute frustration with. Cube method vs 531 strength and power the gripboard. Powerlifter log cube method training logs forums t nation. Texas method excel spreadsheet download all things gym. Instead, cube predator focuses primarily on the bench press and bench accessories, allowing it to be plugged in to other programs. Cube predator bench program spreadsheet 2020 lift vault. At crossfit conjugate, we have a passion for fitness and strength, and creating the most optimal and effective way to help every person achieve their goals while improving. Jim wendlers 531 program has become incredibly popular because its simple and it works for a lot of people. 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. 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. Powerlifter log cube method training logs forums t.

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. May 29, 2014 how to use a speed square why it might be the most important tool you own duration. Mar 26, 2017 the krypteia program has been used by all the hscollege athletes i work with and members of the private forum. 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. But thats because dave signs my checks and i have to nod and laugh whenever he says. At baseline, it doesnt beat the lifter up as much as i found 531 did. On that template, you hit the upperbody three times per week, squat twice a week, and deadlift once. The krypteia program has been used by all the hscollege athletes i work with and members of the private forum. His templates have been widely popularized, but interestingly were never designed for the masses as they were designed as examples from his book. 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. Aug 23, 2014 just finished up a 10 week cycle of the cube method. Awesome program for anyone who is physically able to complete it. Once linear gains stall theres a bunch of intermediate programmes that can be used 531, texas method, madcow, and so on and so on.

One week is dedicated to max strength, one week is dedicated to hypertrophy, and one week is dedicated to speedstrength. Brandon lillys cube method program spreadsheet 2020 lift vault. Week 1heavy work week 2explosive work week 3repetition work i call it cube tr. Powerlifters have been hitting pr after pr taking their strength to levels previously not thought possible. 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. Strength and sizejuggernaut method training programwhat about juggernaut method accessory work. The cube method utilizes a back to basics architecture that programs periods of heavy, explosive, repbased, and body work on the big. Its difficult for me to express the significance of this in one line so allow me to reiterate while using italics because you and i both know italics makes me even more serious. Ive heard it 435 different times and it never gets old. Their experience and success with marrying the westside conjugate method with crossfit has inspired them to open crossfit conjugate, to change lives on an even larger scale. The cube method is the powerlifting training program that has taken athlete after athlete to the next level of strength. Dec 21, 2019 for your information, there is another 38 similar photographs of cube method template excel that prof. Brandon lilly is the creator of the cube method, and currently trains at berea barbell in berea, ky. Table of contents juggernaut strength training program.

Not specific to powerlifting, the juggernaut method will help athletes of many disciplines get stronger. Context if you dont have the time to read this heres the basic synopsis. Alexey nikulin squats 360 kg794 lbs at 83 kg183 lbs bwraw, no wraps. The explanation section there is fairly detailed, so i have cut it down to give just the overview, relevant. 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. I have been really wanting to try beyond 531, but dont real. Powerlifters have been hitting pr after pr, taking their strength to levels. 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.

Juggernaut training method base program spreadsheet 2020. My girlfriend and i are both testers for brandon lilly and his cube method, and all of our training is planned out by him. Med ball throw progression, box jump progression, 12week conjugate program, raw powerlifting, joe schillero, repetition work, dynamic effort, max effort the following is based off what i did for 12 weeks to improve my strength for the squat, bench, and deadlift as a raw powerlifter. Just finished up a 10 week cycle of the cube method. Liftspecific powerlifting routines squat, bench press, and deadlift programs specialty and peaking powerlifting routines. My waves are 3 weeks for squat bench and deadlift and they are modeled like this. We are both powerlifters, having started to compete early this year and now with a couple meets under our belts. 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. 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. Powerlifters beginnen hun traditionele trainingsprogrammas met. The standard template there is a great story from dave about how the standard template originated. 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. 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.

One of the most unique and interesting aspects of the juggernaut method is the progression schematic. He was just looking for some opinions on the cube method. We are currently looking for strongman contests, along with more powerlifting meets after the cube method testing is. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. This calculator is for the improved cube program described in his book 365 strong. It can be used by web designers to design web pages. Zo kom je tot een programmaatje van drie weken, dat er schematisch als volgt uitziet. Cube method successfails powerlifting forums t nation. The cube method is not just another powerlifting program. We would definitely not recommend this for a novice or even newly intermediate lifter, but someone who has had at least several years of solid, consistent training under their belt. Every ten weeks, youre supposed to compete andor do a gym. I made a 9 week spreadsheet outlining each squatbenchdeadlift day, and the numbers you are supposed to hit. 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. Dec 12, 2016 if i am not mistaken, brandon lillys premise for the cube method was that lifting to max singles wasnt always necessary every week and it was for the same reasons mentioned.

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. 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. The cube method does employ periodization to some extent. This is a sample powerlifting program from the training book. Build strength and size with the cube method muscle. The cube method is a powerlifting program designed by elite powerlifter, brandon lilly. Recoveryjuggernaut training template for powerlifting peaking the juggernaut method jm has become a staple among elite strength athletes and is. Looking for templates for crafts, scrapbooking or any other project. For example, in week 1 of the cube method, youll squat heavy on monday, perform lighter rep work for the bench on wednesday, and perform explosive work for the deadlift on friday. As of this publishing, brandon holds the number one ranking in. Most other powerlifting programs run each lift through the same level of intensity at the same time. I also think the cube method works because there are numberspercents to hit that are written in on max effort days.

The template is a framework or blueprint which can be used for creating a generic class or function. Boris sheiko is one of the legendary powerlifting coaches out of russia who has produced numerous world champs and world record holders. Not only a great template idea and basis but a challenge. I had the mock meet today and overaal pretty disapointed in the results. For each lift, a different physical quality is focused upon in each of the three weeks that make up every cycle. Because the cube method is an actual powerlifting program, it is designed as a 10 week cycle. One the bright side i had a 30lb pr on deadlift, unfortunately i didnt make any progress on my other 2 lifts. If anyones interested in brandon lillys cube method heres the excel spreadsheet. The cube method ebook can be found on amazon or jts strength.

Brandon lilly is a beast with huge raw and geared powerlifting totals. I made it to the 5th cycle because i committed to it for a year. 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. This method was created, and has been used by brandon lilly himself. Apr 14, 2014 the cube method is the powerlifting training program that has taken athlete after athlete to the next level of strength. In the book brandon goes over specific weight percentages and set and reps that should be performed during the cycle.