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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
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
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