I'm A Cube : Cube Method Test Log

[prodiboy]

I'm a 19 year old powerlifter from Calgary, Alberta, Canada. At my last meet it totaled 1237lbs with 445/308/484 going 9/9. I've training a high volume high frequency training similar to sheiko up until recently but I've started to feel beat up from training so I was presented the opportunity to test the Cube Method by Brandon Lilly as prescribed by him and I took it. My next meet is at CPU Nationals 2013 which is about 16 weeks away. At Nationals I've set some goals that I would like to hit which are, 484/335/515 for a 1334lb total which I think is very reasonable

[prodiboy]

RE Deadlifts

Warm Up
PVC Rolling
Static Stretching
Good Mornings

WEIGHTxSETSxREPS

Deadlift
345x3x3

Bumper late Pull
365x2x3

High Bar Squats
225x1x5
275x5x5

Lunges
4x10

Back Raises
BWx2x20
BWx1x10

Defiantly harder doing it that it looks on paper. I need to work on pulling my shoulders back at the top of the deadlift. Keeping tightness in the hole is a major struggle and needs to be fixed considering how bad I felt going into this session it went extremely well.

[prodiboy]

ME Bench

Warm Up
PVC Rolling

Floor Press
Work Up To A Max Single
295x1

Bench
185x2x15

Lat Pull Downs
85x2x15
100x2x15

Cable Press downs
30x5x20

DB Shrugs (Squeeze!)
50x2x15
85x3x15 (Training partner called me out for being a bitch)

Military Press
95x3x12

Today was a brutally hard training session, It wasn't the volume that was brutal it was the speed that it was done I was out within an hour with a massive tricep pump like I've never had before. The good thing about this session it showed a major weakness within my bench which is not using any leg drive.

This is more of a rant but Ill put it here anyways. We were talking about training and diet within class and the question was brought up was "when bulking why don't people succeed" being my self I blurted out cause they're a bunch of pussies and eat like a rabbit when they want to be a bear. I got a response from that "but what if they don't want to get too fat" what are you That ****in scared that you'll lose your amazing six pack when your under 200lbs. Being under 200lbs and having a 6 pack is like a fat chick having big boobs it expected. I ended up leaving after this, to go train cause I was so pissed. That's the rant for today

[prodiboy]

Squat
315x3x3

Rev Medium Band
335x1x2
365x1x2
385x1x2
Easy, felt like I could hit a set of 10. All most ate **** walking then out though.

Oly Squat
225x5
245x5
275x2x5
295x5
315x5

Leg Press
4platesx4x15

Good Mornings
185x3x13

Back Extensions
20x2
10x1

[IAmBatman]

In for fellow Canadian Cuber..

[kcbigben]

I'm testing out the Cube as well. Good luck bud.

[prodiboy]

Barbell Rows
95x5x12

Low Row
100x3x15

Triangle Lat Pulls
100x3x10

Face Pulls (30 seconds rest)
35x3x20

Back ext
BWx2x20
BWx1x18

Everything felt pretty useless today. Should of went heavier on the rows and tried to destroy my back, I prefer to use less body English than most people do. I think I'll be adding some lat work in ever training session as well as ab work

[prodiboy]

Deadlift
315x10x1

4" Snatch Grip Deadlift
225x1x20
225x1xAMAP (since these didn't suck enough the first time)

Close Stance Squats
185x3x8

Barbell Shrugs
275x2x12
315x1x12

Back Raises
50 Reps

Barbell Rows
2x10x95

Lat Pull Downs
85x3x15

[prodiboy]

Incline Bench

225x2x3

225x2x2.5

185x1x5

205x3

Had a hard time finding a weight that would work 235 was called for today but I started missing after the first two sets of 225. So I backed down and did some reps.

Incline DB Press

50x2x20

Not a bad pump

Close Grip

135x1x12

145x2x12

****ing terrible last few reps felt like my triceps were going to explode

Flies

20sx3x15

Not that bad could of used more weight

Pressdowns

30x5x20

****ing Brutal

This workout was terrible. The best part of it was a girl in white yoga pants doing sumo goblet squats

[prodiboy]

Deadlift Off Bumper Plate
135x1x a few
185x1x5
225x1x3
275x1x3
315x1x2
365x1x2
385x1x1
405x1x1
425x1x1
455x1x1(got out of position on this one)
475x1x1 (hard, but definitely not a ME rep)
495x1x1 ( felt like **** called it there. Also most weight I've ever held in my hands.)

Sumo Stiff Legged Deadlift
315x2x6

Dumbbell Rows
65x3x10

Shrugs
70x3x20

Face Pulls
30x3x20

Up And Down Planks
3x10

[prodiboy]

Floor Press
205x1x5
215x2x5
225x2x5

These felt absolutely terrible.

Dumbbell Incline
60x2x8
40x3x15

I completely miss judged ow much the Floor press was going to take out of my shoulders/triceps. Started with 60 for 2 sets of 8 then finished with 60 for 3 sets of 15

Cable Pushdowns
4x25x30

Standing Military Press
95x3x10

Was supposed to be dumbell military, but I'm super uncordinated and couldn't keep them balanced/in a proper groove to save my life.

Cable Flies
20x3x15

Abs
BWx1x20
BWx2x10

All in all this was a brutal session. My lats were fried from pull on Monday. I talk all the time how much balls I have in the gym, I guess we'll find out on thursday since 135x50 is whats called for at the end of the session

[prodiboy]

Squat
365x3x3
385x1x3
405x1x3 (1 Rep PR)

Wide Stance GM
135x3x8

Lunges
30x3x15

Squat
135x1x50
135x1x30

Everyone within the cube group, made these sound extremely terrible. It makes me question how hard these people were training before this. I did the first 50 fairly easy. I then questioned myself with "that's it?" So after a few seconds to get some water, I figure lets do another set of 25, 25 was easy so I ended up doing 30, which was a grinder so I called it there. Sure I may not be able to walk straight tomorrow, but was this battle worth it? ****in rights it was, leading up to this week I was dreading this session and to go in and do it they way I did it was a victory in it's self. You hear lifters all the time, it's not about the big numbers, it's about the little things, I think I'm finally starting to understand. It's about breaking the small PRs not the monstrous ones, get the small ones and the monsters will come. I worrying about the big numbers and was running myself into the ground think that I needed to squat 450+lbs every week to get stronger, but all I ended up doing was burning myself out. I think this rant has gone on long enough, Brandon has said it right, we as american powerlifters have gotten lazy, I'm glad when I started I started with the right people who knew what training hard is all bout, now training hard has been rejuvenated by the CUBE.

[prodiboy]

Foam Roller Bench
245x3
265x3
285x3
305x3
315x3

Close Grip Pause Foam Roll Bench
225x3x8

Bench Technique Work
185x6x3

Tricep Press Downs

4x15
Worked up to a hard set of 15

Military Press
65x10
75x10
85x10
95x10
105x10

Didn't train yesterday or firday due to contracting a stomach virus body weight/felt somewhat normal, So I decided just to skip the days I missed and continue with what was planned

[prodiboy]

Squats
315x2x2
365x6x2

Add Reverse Band
385x1x2
405x1x2
415x1x2
435x1x2

Pause Squats (5 Second Pause)
225x5x5

Front Squats
135x4x12

The pauses squats and front squats were done with short rest (1-1:30). The session was hard due to the pace that was held, everything was done within and hour and a half. I've been questioning why people squat one day a week, you have a bad session that 1/4 of your total squat sessions within a month cycle that is bad, while squatting several times a week even if it's not heavy allows for when a bad session occurs it can be made up for easily.

[slothguy]

Is that popping/snapping noise as you come down to the hole from you?

[ampUP11]

I've been questioning why people squat one day a week, you have a bad session that 1/4 of your total squat sessions within a month cycle that is bad, while squatting several times a week even if it's not heavy allows for when a bad session occurs it can be made up for easily.

Strong clint darden reference lol

[bull.dogz]

Nice, I just started the Cube last week.

[PowerBombLulz]

just found ur log, awsome bro!