T Nation

Adjustments to the Cube


#1

I'm thinking about moving from 5/3/1 to the cube. My only concern is that I really like the feel of working up to one all out top set on my big lifts. Similar to 5/3/1. But the cube would have me doing sets across. I'm a natural lifter. I've done some research on it and from what I can tell most of the top programs call for one top set. For example the Lilliebridge method, Westside on ME days, 5/3/1, And even Mark Rippetoe recommends only one work set for DL.

I'm considering changing the speed day to something more Westside style. By this I mean lowering the volume a little for the DL and waiving the percents from 60% to 70% instead of 65% to 75%. (Westside uses 50-60% but they are geared and i'm raw)

I'm also looking at changing the rep day from sets across at a set weight to a 5/3/1 style top set at a certain percentage. Possibly 75-85% or 70-80%.

I realize I won't be following this "as written" therefore cannot call it the cube. But I thought these changes may help me a little. I would like someone else's thoughts.


#2

I don’t think you should change it at all. Run a 9 week cycle of the cube kingpin ‘as its written’, then compare that to your last (9) weeks of 5/3/1.

If you tinker with a program that you’ve never tried before, then you can’t say it was poor programming that got you poor results (or vice versa).

Run the cube and keep a log on here so that others can chip in and give you advice along the way.

Best of luck.


#3

At the risk of sounding like a know-it-all asshole I realized someone would say do it as written. I mentioned this and this is not what I’m looking for. I was looking for someone else’s thoughts on the specific changes I’ve made. Brandon Lilly himself says this is not a cookie cutter thing and should be adjusted by the lifter based on preference.


#4

[quote]TimCline wrote:
I’m thinking about moving from 5/3/1 to the cube. My only concern is that I really like the feel of working up to one all out top set on my big lifts. Similar to 5/3/1. But the cube would have me doing sets across. I’m a natural lifter. I’ve done some research on it and from what I can tell most of the top programs call for one top set. For example the Lilliebridge method, Westside on ME days, 5/3/1, And even Mark Rippetoe recommends only one work set for DL.

I’m considering changing the speed day to something more Westside style. By this I mean lowering the volume a little for the DL and waiving the percents from 60% to 70% instead of 65% to 75%. (Westside uses 50-60% but they are geared and i’m raw)

I’m also looking at changing the rep day from sets across at a set weight to a 5/3/1 style top set at a certain percentage. Possibly 75-85% or 70-80%.

I realize I won’t be following this “as written” therefore cannot call it the cube. But I thought these changes may help me a little. I would like someone else’s thoughts. [/quote]

An unassisted, intermediate lifter (which I presume is you) should typically focus on accumulating volume with moderately heavy weights with occasional testing. I don’t really care for percentages, but for most people that means the majority of your training should emphasize lots of quality reps around 80%-90%.

What you propose basically eliminates all of the actual training so you’re basically just testing (max weight/reps) with a light day thrown in that probably won’t produce much of a training effect. Nothing wrong with doing an all out set to test yourself, but you should try to get some volume in either by doing sets across before or by doing backdown sets after.


#5

Run what every program you want. If you think it will work then go for it. But if you want to run the Cube or a Cube inspired program you really need to run at least one cookie cutter cycle to first understand what everything is for then make adjustments from there. Unless you have the training knowledge of someone like brandon lilly(which if you did you wouldn’t be on here asking for validation of your program) then make what ever changes you want to start with.

As for your specific changes I am not a big fan of them. Due to the wave from speed, rep and heavy you get plenty of time to recover. theres really no reason to go so low of speed days. The rep days are to get good practice of the lifts in and accumulate some volume a 1 high rep set really doesn’t compare. remember that the program was designed for better recovery of an elite lifter, you shouldn’t have any problem recovering from it.

If you really want a true cube program that is not a cookie cutter then hire brandon lilly to coach and program for you.


#6

[quote]badwolf42 wrote:
Run what every program you want. If you think it will work then go for it. But if you want to run the Cube or a Cube inspired program you really need to run at least one cookie cutter cycle to first understand what everything is for then make adjustments from there. Unless you have the training knowledge of someone like brandon lilly(which if you did you wouldn’t be on here asking for validation of your program) then make what ever changes you want to start with.

As for your specific changes I am not a big fan of them. Due to the wave from speed, rep and heavy you get plenty of time to recover. theres really no reason to go so low of speed days. The rep days are to get good practice of the lifts in and accumulate some volume a 1 high rep set really doesn’t compare. remember that the program was designed for better recovery of an elite lifter, you shouldn’t have any problem recovering from it.

If you really want a true cube program that is not a cookie cutter then hire brandon lilly to coach and program for you.[/quote]

This. Run it as is at least once.then adjust. I mean you already pick your accessories and the weights for those. Not to mention the program it self says often says 2-3 sets of 3-6 reps or something similarly vague…