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SisterSteel
01-03-2013, 09:27 PM
Has anyone read Lilly's training method "The Cube Method"? A friend of mine sent me the e-book and I think I'll read it. Brandon has quite the total as a raw lifter and this is supposed to be a no nonsense training approach. Should be interesting.

If anyone is interested, I'll let everyone know what I think after I'm done reading it.

red crayon
01-05-2013, 12:18 AM
I have read the article about it in Power Magazine. Thats all. I hope the book explains it better.

SisterSteel
01-05-2013, 05:42 PM
I have read the article about it in Power Magazine. Thats all. I hope the book explains it better.

The book is 74 pages and I've been told it explains everything thoroughly. I'll read it this weekend so I'll be able to tell you all about it.

babablacksheep
01-05-2013, 06:43 PM
Interesting.....I look forward to hearing about it

SisterSteel
01-05-2013, 10:41 PM
I haven't finished it but Lilly took an idea that the Russians used back in the day of having an explosive day, rep day, and max day for their lifts. It would appear he's managed a way to put it all together. I read a translated journal that had some ideas like this but it was missing the percentages used so I never tried it. It would appear he has it all worked out. You only perform 1 day each week for a lift so if you're benching for reps, you'll be pulling for explosiveness, and squatting for max effort. Than it rotates the following weeks.

joeblow12345
01-06-2013, 05:59 AM
I'd like to hear more about this also. If you have the time I'd love to read a write up about it? I watch his YouTube vids and he seems to be making great progress so It seems effective.

SisterSteel
01-06-2013, 12:42 PM
I finished the book. What he does is have 3 different lifting methods; rep day, max effort day, and speed day. That's why it's a cube... 1, 2, 3 each being one of those days.

Lets say 1 is max, 2 is speed, and 3 is rep

So it would look like this:

Week 1; 1 Deadlift, 2 Bench, 3 Squat
Week 2; 2 Deadlift, 3 Bench, 1 Squat
Week 3; 3 Deadlift, 1 Bench, 2 Squat
Week 4; Deload
Than repeat until week 10 which is a meet or a simulated meet in the gym.

So as you can see you don't perform max effort on more than 1 movement each week. It's a constant rotation where each movement is performed with 1 rep day, 1 speed day, and 1 max effort day.

Like I said, I've seen this type of program but I can't exactly place my finger on it. It was a translated journal from Russia I believe but I can't be certain. I used to read a lot of training journal from other countries when I was Olympic weightlifting.

Also, Lilly has his lifters performing some Oly assisting lifts which I feel is crucial to lifting heavy. Everyone knows I've preached about speed for years and talked about how everyone should be incorporating Oly assisting lifts in their program.

Bruiser
01-17-2013, 10:23 AM
I was supposed to be a Cube Method tester but Brandon never got a hold of me after he made the offer. I'm very interested in it though.

TheRage93
02-19-2013, 06:48 PM
I got great gains off this program.

Encino_Mang
10-03-2013, 10:32 PM
I finished the book. What he does is have 3 different lifting methods; rep day, max effort day, and speed day. That's why it's a cube... 1, 2, 3 each being one of those days.

Lets say 1 is max, 2 is speed, and 3 is rep

So it would look like this:

Week 1; 1 Deadlift, 2 Bench, 3 Squat
Week 2; 2 Deadlift, 3 Bench, 1 Squat
Week 3; 3 Deadlift, 1 Bench, 2 Squat
Week 4; Deload
Than repeat until week 10 which is a meet or a simulated meet in the gym.

So as you can see you don't perform max effort on more than 1 movement each week. It's a constant rotation where each movement is performed with 1 rep day, 1 speed day, and 1 max effort day.

Like I said, I've seen this type of program but I can't exactly place my finger on it. It was a translated journal from Russia I believe but I can't be certain. I used to read a lot of training journal from other countries when I was Olympic weightlifting.

Also, Lilly has his lifters performing some Oly assisting lifts which I feel is crucial to lifting heavy. Everyone knows I've preached about speed for years and talked about how everyone should be incorporating Oly assisting lifts in their program.

How is speed day executed?

Encino_Mang
10-03-2013, 10:44 PM
Question: Mr Lilly look a little high on depth.....1st set looks ok but the others are high (meaning at a PL meet) Just saw one of his Utube Squat Tips vids and he was talking about training like you would in a meet


https://www.youtube.com/watch?v=qHH5SaABDz8

SisterSteel
10-03-2013, 11:26 PM
How is speed day executed?

It's 5-8 triples performed at 60-70%. Day 1 is 8 triples at 60%, Day 2 is 6 triples at 65%, Day 3 is 5 triples at 70%.

Encino_Mang
10-03-2013, 11:29 PM
It's 5-8 triples performed at 60-70%. Day 1 is 8 triples at 60%, Day 2 is 6 triples at 65%, Day 3 is 5 triples at 70%.

So your rippin or pushing as fast as you can?

SisterSteel
10-03-2013, 11:50 PM
So your rippin or pushing as fast as you can?

That's always the case when you're doing speed work. If you're moving slowly than it's to heavy.

Encino_Mang
10-04-2013, 12:06 AM
That's always the case when you're doing speed work. If you're moving slowly than it's to heavy.

Never done a speed routine before

SisterSteel
10-04-2013, 05:36 PM
Never done a speed routine before

This is a powerlifting routine which incorporates speed work. It's one of it's components. It's not the only component. There is also rep work and max effort work.