Bmont's Cube Method Log

ilovedeadlifts

I recently picked up Brandon Lilly's Cube Method and wanted to post up what my training looks like, because I've gotta quite a few questions about the programming over the last couple months.
I ran the program the best I could figure out before the material came out, now I have the book and also managed to get a look at an excel file with the way he sets up programming for his clients.

Essentially you have a day for the squat, the bench, and the deadlift, and your 4th day is a bodybuilding/weak points workout.
From week to week you alternate between reps, explosive work, and heavy work.

Not a lot of bands and chains going on. And I train out of my basement so I don't use machines. I think you can progress well with a handful of assistance excercises as long as you choose them well and rotate them when they stop working.

ilovedeadlifts

Week 1 Day 1 (Monday)

Deadlifts for Reps

Warmup
Foam Rolling
Pull Aparts
PVC Roll upper back

Deads
135x3 for 2 sets
185x3
225x3
275x3
315x1
335x3 for 3 sets

Put bar onto 4" of mats
355x3 for 2 sets.

SSB Oly Squats
80x8
130x8
185x8 for 3 sets

Band Assisted GHRs
2 sets of 10. Called for 4 sets but I'm not conditioned to handle these quite yet. And I was trying to keep time in mind.

Goodmornings (to replace back raises)
Barbell for 2 sets of 25. super low. focused on using my back.

ilovedeadlifts

Week 1 Day 2 (Wednesday)

Bench-Heavy

Warmup
Foam Rolling- upper/lower back
20 Face Pulls
20 pull aparts
10 Pushups
Band stuff for shoulders
PVC Rolling- upper back

Floor Press Max Single
Barx5
65x5
95x5
115x5
135x5
155x3
185x3
195x2
205x1
215x1
225x1 PR


Bench
2 sets of 15 w/ 140....brutal

Assistance
Band Lat pulldowns- 3 sets of 12. Used an EZ curl bar and looped it around choked light bands.
Band Pressdown. doubled over minis. for first 45 reps then switched to mini. 100 reps total
DB Shrugs 52.5s 3 sets of 15
Military press 3 sets of 12. Feet together, pauses on chin.

ilovedeadlifts

Week 1 Day 3 (Friday) Squats-Speed

Warmup
Foam Rolling
20 Pull Aparts
20 band good mornings
Band Distraction for hips

Squats
95x5 for 2 sets
135x5
185x3
215x3
255x3 for 3 sets

Add Micro Mini reverse bands
295x2
315x1

Olympic Squats
Close Stance. New to these and they're definitely high.
135x5
225x5 for 5 sets

SLDLs
3 sets of 10 with 185

Decline Situps
3 sets of 15

DB Swings
3 sets of 15 with 50 pound DB

ilovedeadlifts

Cube Method Week 1 Weak Points (saturday)
Warmup
Foam Rolling
Face pulls w/ bands

Seated Military
45x12
65x12
75x12
85x10
95x8
105x5
65x10

Illegal Wide Bench
135x10
145x10
155x10


Klokov Press
Never done these before
45x8 for 2 sets
55x8

Assistance
Calf Raises. 4 sets of 12 with 135
EZ Bar curls. 3 sets of 12 with 65
Incline DB Curls. 3 sets of 12 w/ 20 pound DBs
Band Pull Aparts. 3 sets of 10 with mini. 1 set of 20-25 with micro mini.

ilovedeadlifts

Cube Method Week 2 Day 1 Deads- Speed Work
Warmup
Foam Roll
Band GMs
Pull Aparts
PVC Roll
Band Distraction for hips
Ankle Mobility

Deads
From the floor
135x5 for 2 sets
185x3
225x2 singles
275x1
315x10 singles. Continuous set with minimal rest.

Snatch Grip Block Pulls
4" of mats
205x20

SSB Front Squats
80x8
130x8 for 3 sets

BB Shrugs
205x12 for 3 sets

Good Mornings
Used to replace back extensions
65 pounds for 50 reps total.

Assisted Pullups
Light band under knees
60 total reps

Side Bends
20 reps per side with a 25, 20 reps per side with a 35

http://www.youtube.com/watch?v=jj2BVj6JahQ

chrisdavey

hey mate,

still going with the cube method? Just saw this thread. What are your thoughts if you still are? And do you have a link to the excel s/sheet?

Thanks
Chris

ilovedeadlifts

hey mate,

still going with the cube method? Just saw this thread. What are your thoughts if you still are? And do you have a link to the excel s/sheet?

Thanks
Chris

Hey man.
Yeah I kind of dropped the ball with doing this log here, but I still keep on on bb.com

I'm still doing the cube and really enjoy it. Shoot me a PM with your email if and I'll send you the template I'm going off of.