And while other powerlifting programs have you chase prs throughout the training cycle, the cube method has you focus on slow, steady gains so that you peak when it counts. The fundamental techniques listed below provide the basic skillset that is needed to solve all steps of the heise method. They provide strategies for both joining pieces together and preserving parts of the cube that are already solved. Just started brandon lilly cube method 3 weeks ago and love the simplicity of the program and how little time sessions take. I dont know what the official name of the program is, but i do know that the most recent publication is lillys 365 strong ebook. Thanks to ronald mauldin and the folks at the iron temple forums for encouraging to build this calculator. Complaints and criticism so weve arrived at brandon lillys the cube method. The cube method utilizes a back to basics architecture that programs periods of heavy, explosive, repbased, and body work on the big three lifts to form each cycle. Brandon lilly, one of the greatest powerlifters raw and geared still competing, published the cube method out of my absolute frustration with.
Lilly says that with just one 10week cycle, the average gains for a male are 36 pounds on the squat, 22 pounds on the bench, and 43 pounds on the deadlift. Im looking at you texas method and madcows i dont know what cube method is or how it compares to 531, but i didnt start to appreciate the magic of 531 until about the 5th cycle. With the vcube technology it is now possible to massproduce larger cubes, even up to the 17x17x17 cube. The cube method is a fairly new routine gaining popularity. There are several hooks available giving a solution to rubiks cube, as. Trying to do it face by face would be nigh impossible, as you couldnt do the other faces without screwing up the ones you may have already done. Use the download button below or simple online reader. It is strongly recommended that you obtain specific maintenance instructions provided by the manufacturers of the components specified on this trailer. I also think the cube method works because there are numberspercents to hit that are written in on max effort days. In particular, the new cube kingpin method is examined. The beginner method solving a rubiks cube is usually done layer by layer.
Get 365strong featuring the cube kingpin by brandon lilly. The kingpin is a much more volumeintensive, advanced programthat benefits competitors. Week 1heavy work week 2explosive work week 3repetition work i call it cube tr. Gonna stick to the other one for 4 more weeks then do a mock meet week and take it from there. Big cubes also known as bigcubes or nxnxn cubes n3 are cubical puzzles having an order larger than the usual 3x3x3 cube until the release of vcubes, the only massproduced big cubes were the 4x4x4 cube and the 5x5x5 cube. So without further ado, i give you solve the cube intermediate method. A quick intro to the cube method for those of you that dont know how i model my training, this is my second week of my deadlift wave so it is a speed week. In this article, we analyze the critical merits and faults of brandon lillys the cube method. Brandon lillys cube method program spreadsheet lift vault. To be clear, i am going to be focusing on his most recent release of the program also known as the cube boss method, cube kingpin, and cube 365 strong.
Methods that solve big cubes the main speedcubing method used for cubes larger than 5x5x5 is the reduction method. The cube method is the powerlifting training program that has taken athlete after athlete to the next level of strength. This calculator is for the improved cube program described in his book 365 strong. There is document cube kingpin method available here for reading and downloading. Maia bang violin method there is document maia bang violin method available here for reading and downloading.
Brandon lillys cube predator program is a successor to the cube method, which is a 4x weekly powerlifting program with a back to basics approach to training instead, cube predator focuses primarily on the bench press and bench accessories, allowing it to be plugged in to other programs. To start viewing messages, select the forum that you want to visit from the selection below. The cube predator is not to be mistaken with an offseason cycle. Just realized the version i got today from a friend is the boss cube method. The file extension pdf and ranks to the documents category. I had the mock meet today and overaal pretty disapointed in the results. Didnt know there was a difference till some people pointed it out. Hey yall, im new to the site but ive figured that i should start a training log to keep me on track with my progression with my training. The cube boss aka the cube kingpin log training logs.
Here is a short list of my powerlifting achievements. Many times, newbies who are using a westside template forget this chart and hit something like 10 singles above 90% and wonder why their cns is shot and they fell like sit. In terms of basic structure, you have one day per week dedicated to each of the powerlifts. On this method you will notice a variety of rep ranges, exercises, and an intense focus on realizing that a training cycle is supposed to build you up and prepare you for one day. If anyones interested in brandon lillys cube method heres the excel spreadsheet. For instance i believe the cube method is a great introduction to the method itself, and very good for all ranges of lifters.
Lilly gives you a lot of freedom when choosing your assitance work for this program. I believe this series is the best way to learn to solve the cube in record time. Cube method vs 531 strength and power the gripboard. Refer to the bibliography in the back of this manual. Brandon lilly, one of the greatest powerlifters raw and geared still competing, published the cube method out of my absolute frustration with my training, myself, and the sport of powerlifting. I made it to the 5th cycle because i committed to it for a year. Preface if you are as fascinated by cube as lam, then this book is written for you.
On this method meet day will become something sacred to you. Raw powerlifting priorities with brandon lilly and chad wesley duration. I highly recommend buying the book itself, not only to support brandon lilly who is one of the most highly respected powerlifters on the. Im on my 2nd 9week cycle i didnt seem to get very good results on it the first time around, but i saw some of the cube kingpin program which i believe is the new name for cube boss, and it looks tempting, as i. As of this publishing, brandon holds the number one ranking in. My second rep program for deadlift i failed 2 reps short. I will cover three ways of solving the rubiks cube. As you can see, the cube method is not the most straight forward program.
Cube predator bench program by brandon lilly youtube. Just finished up a 10 week cycle of the cube method. Build strength and size with the cube method muscle. Cube kingpin method athletic sports dance science scribd. In the book brandon goes over specific weight percentages and set and.
Cube kingpin method recreation dance science free 30. Here is an excerpt from the book that outlines the basic philosophy of the program note. Align then join the essential technique for joining two pieces or two blocks of pieces together. Cube predator bench program spreadsheet 2020 lift vault. Once linear gains stall theres a bunch of intermediate programmes that can be used 531, texas method, madcow, and so on and so on. To be clear, i am going to be focusing on his most recent release of the program also known as the cube boss method, cube kingpin. Each method is designed to facilitate faster learning and improvement in the next method in the series, with the final goal being the method all the pros use fridrich method. My waves are 3 weeks for squat bench and deadlift and they are modeled like this. Brandon lilly is the creator of the cube method, and currently trains at berea barbell in berea, ky.
I put together a spreadsheet based off of meatrhits original workout2. In my opinion, the cube is the most intriguing puzzle ever invented. Information shown in this maintenance manual is general information for maintenance and preventive maintenance of your great dane trailer. I have been really wanting to try beyond 531, but dont real. Cube kingpin method free download as excel spreadsheet. Cube kingpin method there is document cube kingpin method available here for reading and downloading. Im a natural raw powerlifting training for my first comp in the near future. One the bright side i had a 30lb pr on deadlift, unfortunately i didnt make any progress on my other 2 lifts.
If this is your first visit, be sure to check out the faq by clicking the link above. The original cube method is not a high volume program in any way, and cube kingpin isnt either, but i ran it so it was. Lillys cube method takes a major deviation from this formula and never has you lifting very heavy for more than one day in any week. This listing is for an instant download digital file in pdf format that you print. It is basically the same as the 4x4x4 and 5x5x5 speedcubing methods, but you have larger centres and edges to build. The basis for the cube method came from my transition from geared lifter, to training, and competing raw. But i am on my second wave and experiencing a screaming halt. Cube is another one of those, aimed squarely at a 10week programme for a powerlifting meet.
This method was created, and has been used by brandon lilly himself. The cube method is a comprehensive program that will help you take out all of the uncertainty in your training and finally give you a definitive program to help you to achieve your goals. Pdf cube allows you to create pdf from print command. Feb 1, 20 mogwoggle on reddit put together a really nice spreadsheet that combines the smolov jr. The cube method ebook can be found on amazon or jts strength. The knowledge and experience of a 10 year career in powerlifting the cube method has given me the greatest multiply, and raw totals in my career. There is the 365 strong book, but i could not find it anywhere for sale. Brandon has trained at some of the worlds best powerlifting gyms including westside barbell, lexen xtreme, and guerrilla squad barbell. Brandon lilly is a beast with huge raw and geared powerlifting totals. This video is about kingpinrts program explanation rts article cube.
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