Update 9/25/2020: Doing my own programming
UPDATE 4/22: The Cube Method ended on page 11 and I started my own programming. Page 15, entry on 10/30/2014, has the programming description. It has changed since then, but the idea remains the same. RTS style High frequency with auto-regulation is the general theme.
The Cube Method
Week 1—Heavy------Explosive—Rep Work
Week 2—Explosive–Rep Work----Heavy
Week 3—Rep Work—Heavy-------Explosive
That’s one wave. Repeat two more waves and then you have a meet. Or you can either start over or have a mock meet to adjust your weights and percentages.
There’s a fourth day every week, the “body” day. Brandon Lilly does the same thing every week. I will probably cycle two workouts. This day is to work on weaknesses and size where needed.
No deloads. You deload weekly because there’s only one heavy day per week and only one heavy day per lift each cycle.
Max maxes are set as:
This works off of 95% of your max though. Like 5/3/1
The Diet - Currently
I’m carb cycling, and have been for 2 weeks, with a couple of lapses. I’ll be doing this better starting tomorrow.
Setting it up Carbs with the Cube:
Heavy - High
Rep - High
Explosive - Moderate
Body - Moderate
Off - Low
You will not fail. Get fucking strong. Go.