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View Full Version : Cube Method part 2....



SisterSteel
10-05-2013, 10:38 PM
I said I would make a thread with detailed information about the Cube Method and here it is.....

THE SETUP:
WEEK- 1 2 31 4 5 62 7 8 93 10
DEADS- 1 2 3 1 2 3 1 2 3 X
BENCH- 2 3 1 2 3 1 2 3 1 X
SQUAT- 3 1 2 3 1 2 3 1 2 X
Key- 1=End of Wave 1, 2=End of Wave 2, 3=End of Wave 3, , x=Meet Week

Sundays are always a bodybuilding day. Every Sunday I have three exercises that are never rotated. They are Military Press, Bicep Curls, and Calf Raises. From there I pick three weak bodyparts, and I choose one exercise for each. I vary my sets and reps depending on feel. If I am feeling beat up from the week I will do more sets (no more than 5 per bodypart, never less than 3 sets) with more reps (never more than 20, never less than 6 reps), if I feel fresh I do less sets with heavier weight for fewer reps.

HOW THE WAVES WORK
(Only Covering The Main Movement, Accessories Covered Later)
Each lift in the cycle will have 3 Heavy Work Days, 3 Rep Work Days, and 3 Explosive Work Days. Base All Training Percentages Off of 95% of PR’s On Squat, Bench, and Deadlift.

HEAVY DAY 1
80% x 2 reps x 5 sets
HEAVY DAY 2
85% x 2 reps x 3 sets
HEAVY DAY 3
90% x 1 rep, 92.5% x 1 rep, 95% x 1 rep

REP DAY 1
70% x 8 reps x 1 set
REP DAY 2
80% x 6 reps x 1 set
REP DAY 3
85% x 2 reps x 1 set

EXPLOSIVE DAY 1
60% x 3 reps x 8 sets
EXPLOSIVE DAY 2
65% x 2 reps x 6 sets
EXPLOSIVE DAY 3
70% x 2 reps x 5 sets

SisterSteel
10-05-2013, 10:38 PM
SQUAT AND DEADLIFT ASSISTANCE MOVEMENTS
Front Squats
Olympic Squats
Leg Press
Lunges
Stiff Leg Deads
Leg Extensions
Leg Curls
Good Mornings
Snatch Grip Deadlifts (My Favorite)
Barbell Rows
Dumbbell Rows
Lat Pulldowns
Chest Supported Rows
Shrugs
Abs
Glute Ham Raises
Back Raises
Planks
BENCH PRESS ASSISTANCE MOVEMENTS
Close Grip
Tricep Pushdowns
Kaz Presses
Military Press
Bicep Curls
Shoulder Front and Side Raises
Upright Rows
Vogelpohl Rows
Abs
Forearm Rolls
Pec Flyes
Fat Bar Bench
Push Ups

Beavis303
10-05-2013, 11:00 PM
Wow. Can't wait to hurt myself again. Thanks Sister. I have a few questions. Putting kids down. Will ask in morn. Thanks

Encino_Mang
10-05-2013, 11:50 PM
Awesome......thanks for putting that up

Buddy
11-14-2014, 02:21 PM
Anyone used the "Cube"?