Results 1 to 5 of 5

Thread: Cube Method part 2....

  1. #1
    V.I.P. SisterSteel's Avatar
    Join Date
    Aug 2012
    Location
    Adrenaline Alley
    Posts
    1,709
    Rep Power
    47

    Cube Method part 2....

    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
    DISCLAIMER: "SisterSteel" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied is for entertainment only and should not be considered the advocation of any illegal activity.

  2. #2
    V.I.P. SisterSteel's Avatar
    Join Date
    Aug 2012
    Location
    Adrenaline Alley
    Posts
    1,709
    Rep Power
    47

    Re: Cube Method part 2....

    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
    DISCLAIMER: "SisterSteel" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied is for entertainment only and should not be considered the advocation of any illegal activity.

  3. #3
    V.I.P. Beavis303's Avatar
    Join Date
    Jul 2013
    Posts
    434
    Rep Power
    20
    Wow. Can't wait to hurt myself again. Thanks Sister. I have a few questions. Putting kids down. Will ask in morn. Thanks

  4. #4
    V.I.P. Encino_Mang's Avatar
    Join Date
    Jun 2012
    Posts
    1,421
    Rep Power
    33

    Re: Cube Method part 2....

    Awesome......thanks for putting that up

  5. #5
    Buddy
    Guest

    Re: Cube Method part 2....

    Anyone used the "Cube"?

Similar Threads

  1. Favorite body part to train
    By Manny1983 in forum Weight Lifting
    Replies: 14
    Last Post: 10-08-2013, 10:01 AM
  2. Cube Method...
    By SisterSteel in forum Power Lifting
    Replies: 15
    Last Post: 10-04-2013, 05:36 PM
  3. "Introduction" Part Deaux
    By jmg52659 in forum Welcome! Introduce Yourself.
    Replies: 14
    Last Post: 09-19-2013, 08:52 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Muscle - Bodybuilding - Steroid Top Sites