T Nation

The Power of the Cube

Starting the Cube Method today under Brandon Lilly’s guidance. So lets get the gains coming!

Raw Cycle
Week 1

Day 1: Deadlift Reps

Conventional deadlift:
60kg x 3 reps
100kg x 3 reps
140kg x 3 reps
157 (70%) x 3 sets x 3 reps

4" block pull:
167 (75%) x 2 sets x 3 reps

SSB Squat:
60kg x 8 reps
85kg (50%) x 3 sets x 8 reps

GHR:
4 sets x 10 reps

Back extensions:
50 reps

@diluted - Just signed on to the latest CUBE test group myself. I will be following your Log! I am currently de-loading so I will not start until next week. Good Luck.

Awesome dude!
The program looks intense in terms of the volume of work but I’m seriously amped to get it done and push it hard for the next 10 weeks. The 50 rep squat days every 3 weeks is going to be murderous but hey builds the will to fight not just on the main lift but through the entire session everyday!

Week 1

Day 2: Bench max

Floor press:
bar x 10 reps
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
wrist wraps on
120kg x 3 reps
125kg x 3 reps
130kg x 1 rep
135kg x 1 rep
Stopped it here, the 135kg was a bit of a grind, was probably good for 140kg but it wasn’t something I was 100% confident with so stopped it at 135kg.

Bench press:
85kg x 15 reps x 2 sets (second set was 10/5 reps)
Triceps were broken after this

Lat pulldown:
40kg x 12 reps
45kg x 12 reps
50kg x 12 reps

Band triceps press down:
Red band x 100 reps (25 x 4 sets)

Dumbbell shrug:
35kg each hand x 3 sets x 15 reps

Military press:
30kg x 3 sets x 12 reps
My arms were so fried by the time I got to this exercise I just thought fuck it just use 30kg, wasn’t hard at all but arms were toasted!

All in all volume smack to the face of note, I suck at reps and this is definitely going to help my bench in the long run as well as get some size! Loving the program so far!

[quote]Diluted56 wrote:
Awesome dude!
The program looks intense in terms of the volume of work but I’m seriously amped to get it done and push it hard for the next 10 weeks. The 50 rep squat days every 3 weeks is going to be murderous but hey builds the will to fight not just on the main lift but through the entire session everyday!
[/quote]

Yeah those 50 rep squats are going to be insane. Resting up this week, as this looks like it is going to be quite the battle!

Week 1

Day 3: Speed squats

Had to move this day one day earlier because tomorrow we are changing the gym layout, didn’t feel strong after maxing out yesterday but had to get the session done!

Squats:
bar x 10 reps
60kg x 5 reps
100kg x 5 reps
120kg (70%) x 3 sets x 3 reps
reverse band (blue)
136 x 2 reps (80%)

Olympic squats:
100kg x 5 sets x 5 reps

Front squat:
40kg x 15 reps
50kg x 15 reps
60kg x 15 reps

Glute ham raise:
BW x 3 sets x 12 reps

Kettlebell swings:
24kg x 3 sets x 15 reps

Ab bridge:
3 x 30sec

Week 1

Day 4: Accessory

Strongman Training

We starting strongman days at our gym so today was the first, was cool and fits in with the Cube Method in terms of being an accessory day.

Strongman Events:
4 rounds with minimal rest only done to change plates over and so on

Yoke walk: 80kg x 60m x 4 rounds
Log clean and press 40kg x 5 reps x 4 rounds
Farmers walk: 40kg x 60m x 4 rounds
Prowler rope pull and sprint back: 60kg x 15m x 4 rounds

Left it at this, minimal but got volume placed on the traps, back, forearms, biceps and conditioning! All in all felt good and amped for deadlifts on Monday :slight_smile:

Week 2

Day 1: Deadlifts speed

Deadlift with chains:
60kg x 5 reps
60kg with chains x 3 reps
100kg (45%) x 10 sets x 1 rep

Snatch grip deadlift off 3":
100kg x 20 reps

SSB squat:
60kg x 5 reps
80kg x 5 reps
90kg x 3 sets x 8 reps

Barbell shrug:
60kg x 12 reps
80kg x 12 reps
100kg 3 sets x 12 reps

Back extensions:
BW x 25 reps x 2 sets

Band close grip row:
Red band x 4 sets x 25 reps

Good session! Had a crazy morning at work and was quite tired form the weekend but still got through it! The speed deadlifts were snappy and fast. Snatch grip owned me and the squats, my upper back was toast! But all and all lots of volume and feeling good!

Week 2

Day 2: Conditioning recovery

Foam roll
Stretching
Rehab body movements

Hanging leg raises:
BW x 3 sets x 10 reps

Prowler sprint complex:
1 set = 5m sprint, walk back 5m, sprint 5m walk back 10m, sprint 5m walk back 15m
4 sets of this

Prowler drag:
40kg x 4 sets x 30m

Week 2

Day 3: Bench reps

Incline bench:
bar x 15 reps
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
add wrist wraps
105kg (75%) x 5 sets x 3 reps
The working sets felt fast and explosive, forearms were still tender from deadlifts on Monday so wore wraps

Dumbbell press:
25kg x 2 sets x 20 reps
The sheer pump!

Close grip bench press:
Wrist wraps on
60kg x 3 sets x 12 reps
My triceps were swollen to hell by the end of this

Band fly:
Purple band x 3 sets x 15 reps

Band pressdown:
Purple band x 4 sets x 25 reps

Super swole after this session! Massive pumps but felt strong and ready to kick ass the whole session!

Week 2

Day 4: Squat max effort

bar x 10 reps
60kg x 5 reps
100kg x 5 reps
120kg x 5 reps
130kg x 5 reps
work sets
136kg x 2 reps
145kg x 2 reps
153kg x 1 rep
157kg x 1 rep (92.5%)
136kg x 4 reps
The top set felt AMAZING! Popped the weight up! Raw strength is coming a long nicely!

SSB good mornings:
40kg x 8 reps
50kg x 3 sets x 8 reps

Front squats:
50kg x 3 sets x 20 reps
LEGS WERE BROKEN BY NOW!

GHR:
Bw x 3 sets x 12 reps

Back extensions:
3 sets x 20 reps

Week 1

Saturday: Assistance work

Overhead medley: 4 rounds
Log clean and press: 40kg x 5 reps
Fat gripz axle clean and press: 1 clean and 5 reps of press with 50kg
Single arm overhead press: 20kg x 5 reps alternating sides each round

Superset: 3 rounds
Zercher yoke carry: 40kg x 60m
Farmers walk: 40kg x 60m

Prowler rope row and sprint back: 2 rounds
40kg x 50m

Good assistance session. Strongman style working on overhead pressing and conditioning strongman elements working on upper back and biceps

Week 3

Day 1: Deadlift max

Block pull:
Bar set slightly above mid-shin

70kg x 2 sets x 3 reps
120kg x 3 reps
150kg x 3 reps
160kg x 3 reps
170kg x 1 rep
180kg x 1 rep
190kg x 1 rep
Add belt
200kg x 1 rep
210kg x 1 rep
220kg x 1 rep
Felt nice and strong. Got my feet wider on the last couple of sets and felt way more powerful and more explosive off the bottom!

Sumo deadlift:
1456 (65%) x 2 sets x 6 reps

Dumbbell rows:
40kg x 3 sets x 10 reps

Dumbbell shrugs:
40kg x 2 sets x 20 reps

Up and down planks:
50 reps

Hanging straight leg raises:
3 sets x 10 reps

Week 3

Day 2: Bench reps

Floor press:
bar x 10 reps
60kg x 5 reps
80kg x 5 reps
90kg x 5 reps
98kg (70%) 5 sets x 5 reps (wrist wraps on last 3 sets)

Incline dumbbell press:
20kg x 3 sets x 15 reps

Standing dumbbell overhead press:
15kg x 3 sets x 10 reps

Band fly:
Purple band x 3 sets x 15 reps

Band pressdown:
Purple band x 100 reps (50/25/25)

Solid day. Got some good work in and feeling good! Forearms and back were toasted from deadlifts yesterday so put the wraps on to keep my grip strong.

Week 3

Day 3: Squats reps

Squat:
bar x 10 reps
60kg x 5 reps
100kg x 5 reps
120kg x 5 reps
127kg (75%) x 5 sets x 3 reps

SSB Good mornings:
40kg x 5 reps
60kg x 3 sets x 8 reps

Lunges:
10kg each hand x 3 sets x 15 reps

Squat:
Knee wraps on half tight
60kg x 50 reps (30/20)

Legs were pumped to absolute hell, calves cramped up and was out of breath at rep 30! Racked the bar, lay on the ground kicking my wraps off. 2min later re-wrapped and did the next 20 reps! Not heavy at all just was shocked at the first 30 reps, legs just felt like they locked. Man up and did the last 20 reps. Another high rep set like this in 3 weeks so I’ll be more prepared!

Abs:
Superset
Ab plank: 3 sets x 30sec
Hanging leg raises: 3 sets x 15 reps

These are some pretty badass workouts! 20 reps on the front squat and deficit snatch grip deadlifts…I died a little inside just reading that. Keep up the hard work my friend!

Hey dude thanks man! Yeah its been pretty brutal but just getting it done! Loving The Cube Method!

Week 3

Day 4: Assistance

Strongman circuit: 4 rounds
Log press: 50kg x 5 reps
Farmers walk: 40kg x 60m
Zercher yoke carry: 40kg x 60m
Prowler rope pulls and sprint back: 60kg x 10m

Week 4

Day 1: Deadlift reps

Deadlift:
70kg x 3 reps
120kg x 3 reps
150kg x 3 reps
180kg (80%) x 2 sets x 3 reps

2" snatch grip deadlift:
125kg x 3 sets x 10 reps

Olympic squat:
bar x 10 reps
60kg x 5 reps
100kg x 4 sets x 10 reps

Glute ham raise:
BW x 4 sets x 10 reps

Back extensions:
50 reps

Hanging leg raises:
BW x 3 sets x 10 reps

Week 4

Tuesday: Recovery and Conditioning

Foam roll
Stretching

Prowler sprints:
40kg Sprint 10m, walk back to start and back to prowler, sprint again x 6 times
60kg x 6 10m sprints

Harness drag:
80kg x 30m x 2 sets
100kg x 30m x 2 sets

Kettlebell swings:
24kg x 15 swings, 10 each side x 3 sets

GHR sit ups:
3 x 15 reps