Brandon Lilly's Cube Training

[osu122975]

Anyone come across this yet? It's pretty interesting - kind of like WS since he came from there.


WEEK 1 - ME DL / RE BP / DE SQ
WEEK 2 - DE DL / ME BP / RE SQ
WEEK 3 - RE DL / DE BP / ME SQ

Also threw in a "weakness" day - bodybuilding type stuff.

4 days/wk - max effort / repetition effort / dynamic effort / weakness effort

He claims it works great for raw. He competes raw and geared.

I may give it a go someday. It has my interest.

[Ryan]

He posts regularly on another Raw PLing site I'm on and he's really knowledgeable about all things raw and geared; progressive thinker and pretty humble seeming for as strong and we'll known in the PL world as he's become.

I haven't fully wrapped my head around the Cube training method yet, but another one of the guys I've had some contact with (John Webb) who trains with him down at Berea Barbell has made some serious strength gains training with Brandon and using his training methodology, and there's a whole group of guys down there who are pretty strong dudes and seem to follow Brandons lead like he's the Pied Piper.

Let me know what you think of Cube method if you wind up trying it at some point.

[osu122975]

When I stall during this 531 frequency project, I'll probably take a few days off and start The Cube for a 10 week run like some of the others have been doing to see how my body responds to it. I'm sure it'd be positive since I've been doing no accessory work at all.

[Rosario-546]

I've got the ebook Thursday after lissioning to his two hour interview on vagas powerlifting, great interview. Brannon almost came to the gym I was using over the summer but things fell though at the last min. At the time I could have really cared less, just a west side guy in my mind. But after that interview, I'm pretty bummed I didn't get a chance to meet him. Very good chance ill be running the CUBE after the new year.

Update: Ill be starting the Cube next week.

[osu122975]

Dec 22, 2012 6:38:45 GMT -5 Rosario-546 said:

Update: Ill be starting the Cube next week.

I just started Tuesday. I'm only doing 3 days/wk though tossing the dedicated "speed" day. I've done "speed" work and never really did seem to get much out of it. Max days will vary between singles and repping out as in 531 - probably using about 75% on those max effort rep days.

"Programmed" like this:

Week 1
Day 1 - ME raw bench or slingshot
Day 2 - Rep day DL/Squat or variation of
Day 3 - lower body building day - "weakness" day as he calls it

Week 2
Day 1 - ME deads or squat
Day 2 - Rep day raw bench or variation of
Day 3 - upper body building day

I may add some bands on rep days once in a while just to change the strength curve and add a little variety.

I like the idea behind this program because it seems to incorporate everything and yet you aren't stuck in some mindless program of sets and reps. There's a lot of wiggle room and lots of variety. Keeps the mind and body fresh!

[Rosario-546]

Osu did you get the ebook? His speed or explosive day uses a much higher % then what I've done DE work in the past, wonder if that would make a difference. It's funny u ditch a day already, I thought about ditching his rep day, looks pointless to me. But I've going to follow the first wave to the letter and then take it from there. Going with a Tuesday Thursday Saturday Sunday split.

[osu122975]

Ed Coan talked about explosive training in the past using higher %'s so I'm assuming that's what Brandon is talking about - but no I didn't get the book.

When I have tried higher %'s using straight weight - w/o resistance at the top (particularly with bench) my elbows and shoulders tend to not like the violent almost ballistic type of movement that it is - particularly the concentric portion. The bands tended to slow me down going up keeping the elbow snapping down to a minimum.

Personally, I've found higher frequency training to be more beneficial to me - but I need to find a way to bring it altogether so it works everyday w/o burning out. I'm working on some different things that'll appeal to me and experimenting w/ different training has got me extremely close to where I want to go for good.

I've been lifting for two years so I'm learning a lot about what my body will tolerate and what seems to work and what doesn't for me because the one theme I keep hearing is that I should do what works for me. Every program I've tried has things within it that works for me.

[Rosario-546]

I miss understood you, I though you were doing the "Cube" Anyways, if you want to follow the Cube the way Lilly is laying it out checkout my log, ill record the waves as I go if you were interested. It's more involved then just "4 days/wk - max effort / repetition effort / dynamic effort / weakness effort"

[osu122975]

Ok thanks.