Originally Posted by
SisterSteel
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.
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