The Cube Method

Posted by .

The Cube Method Fundamentals

  • Cube Kingpin – AKA Cube Boss – What is it Cube Variants Just like 5/3/1, there are endorsed variants of the Cube program. The most notable Cube variant that I know of is the Cube Kingpin/Cube Boss variant. We’ll get into that in just a minute. First I want to discuss the naming of the variant. Naming Drama Initially, Brandon Lilly released Cube Kingpin as ‘Cube Boss’. This ...
  • The Cube Method-The Moment of Truth This First Cycle Was a Learning Experience I think Brandon Lilly put it best in The Cube Method e-book when he told us his “secret” to training: “You don’t train hard”. I have been working out using 5/3/1 for years and making fair progress. In spite of that, my progress had steadily slowed. Do you know ...
  • The Cube Method by Brandon Lilly Parting Is Such Sweet Sorrow… It’s hard to say goodbye to an old friend. The 5/3/1 program has been my constant companion in the gym. For over 3 years, I have used the 5/3/1 program as the basis for nearly every single training session. It was a great fit as a beginner, got me excited about ...

My Workouts using The Cube Method

  • 2014-01-21 Cube Wave 2 Week 1 Day 2 Bench – Reps Competition Bench 45×20 95×10 135×5 165×3 195×2 215×1 235x8x2S CGBP 250x6x2 No-Touch bench press (pause off the chest) 215×10 215×8 Pull-ups (assisted) x10 x10 x8 NOTE: Today’s workout was very slow to get moving. Quite frustrating; not being able to get my butt in gear. Bench press was OK. I wasn’t terribly happy overall with my performance. On the up-side, I got a bunch of pull-ups in, and that’s awesome. ...
  • 2014-01-20 Cube Wave 2 Week 1 Day 1 Deadlift – Heavy Competition (sumo) Stance 135×5 225×3 275×2 315×1 365×1 405x2x5s 2″ Block Pull 430x3x2S 2″ Deficit Pull 380×3 380×4 BB Shrug 135×20 225×10 315x5x2S 225×10 135×10 I’m having a case of the Mondays already. Share this:FacebookTwitterGoogleStumbleUponEmail
  • 2014-01-17 Cube Wave 1 Week 3 Day 4 OHP – Explosive OHP 45×20 75×10 105×5 135×3 165x3x8S Incline Press 135×5 180x5x2S Decline Press 135×5 165x8x3S Lat Pulldowns 170x10x3S 150×10 NOTE: This is a new workout for me. The last 3 weeks that I have been on the Cube, my friday/4th day workout has been interrupted by something. So, last night I put this together. This is my first time really doing decline press. I’ve never really had much use ...
  • 2014-01-16 Cube Wave 1 Week 3 Day 3 Squat – Heavy Competition Squat 45×5 135×5 185×3 225×2 275×1 315×1 365×1 405×1 445x2x5S Oly/Narrow Squat 470x1x2 Normal width Squat with Pause 390x3x2 Loaded Unilateral Barbell Hold 3×20 seconds@85 pounds Note: This is the first squat workout where I’ve met my rep targets. I’m feeling pretty good today. I had been considering knocking my training max back a little bit, but I think I’ll be good to go, going forward. Share this:FacebookTwitterGoogleStumbleUponEmail
  • 2014-01-14 Cube Wave 1 Week 3 Day 2 Bench – Explosive Competition Bench 45×20 95×10 135×5 165×3 195×2 215x3x8S CGBP 230x5x2S Competition Bench with a pause 1″ off the chest 195x8x2S Vogelpohl Rows against EliteFTS Average band x20 x15 x15 x15 -superset- Banded Rows against EliteFTS Average band x20 x15 x10 x10 Notes: Yesterday’s workout was a very uninspiring Deadlift Rep workout, so I didn’t log it. I did competition sumo, 2″ block, and 2″ deficit deadlifts. Followed it up with some Sumo rows. Woo. Today was much ...
  • 2014-01-09 Cube Wave 1 Week 2 Day 3 Squat – Reps Squat – Normal Stance 45×5 135×5 185×5 225×3 275×2 315×1 390×6 390×6 NOTE: Missed rep range by a couple. Should have been in the 8+ range. Squat – Narrow 415×5 415×5 NOTE: Missed rep range. Should have been 6+ Squat – 3 Second Pause 360×3 360×3 360×3 NOTE: Program called for 10-12×2-3. So I guess I missed my rep range, again. lol I’m hoping that my work capacity catches up a bit ...
  • 2014-01-07 Cube Wave 1 Week 2 Day 2 Bench Press – Heavy Normal Flat Bench 45×20 95×10 135×5 165×3 195×2 225×1 260x2Rx5S CGBP 280×2 280×1 280×1 Regular Bench with 1″ Pause 230×6 230×5 Vogelpohl Row Average Band x 15 x 4S -Into- Catback Row Average Band x 15 x 4S Tate Press 65×6 65×6 55×10 Good workout! No complaints. Made my rep ranges for everything. Share this:FacebookTwitterGoogleStumbleUponEmail
  • 2014-01-06 Cube Wave 1 Week 2 Day 1 Deadlift – Explosive Narrow/Conventional 135×5 185×3 225×3 275×2 320x3Rx8S NOTE: I am still somewhat struggling with an adjustment to the volume in the Cube. I looked over my training videos, and every single set added just a few seconds (~3 or 4) per set to the video. Block Lift 345x5Rx2S Deficit Lift 295×7, x6, x6 Lat Pulldown 160x15x4 I ran out of time after spending about 15 minutes with ...
  • 2014-01-03 Cube Wave 1 Week 1 Day 3 Squat – Explosive Normal/Competition stance 45×10 135×5 185×5 225×3 275×2 315×1 360x3Rx8S NOTE: I am so not used to this volume. Narrow Stance 390×5 390×1 NOTE: Missed rep range, here. Should have been a second set of 5. Still conditioning myself for this volume, honestly. Squat with PAUSE 295×5, x3, x4 NOTE: Again, should have been a few more reps, here. Hopefully with the holidays behind us, regularity will return ...
  • 2014-01-02 Cube Wave 1 Week 1 Day 2 Bench Press – Reps Flat Bench 45×20 95×10 135×3 165×3 185×2 230x8x2 CGBP 245×6 245×3 NOTE: Missed rep range, here. Weight felt heavy this AM… BP With 1″ Pause 215×10 215×8 Vogelpohl Row Average Bandx15x3 -Superset- Band Row Average Bandx15x3 Tate Press 60×6 60×10 60×8 50×13 NOTE: The first set, I forgot my wrist wraps and my wrists hurt like hell in this position. That’s why the low rep count. Share this:FacebookTwitterGoogleStumbleUponEmail

Leave a Reply