The Cube Method
A QUICK INTRO TO THE CUBE METHOD
For those of you that don’t know how I model my training, this is my second week of my deadlift wave so it is a speed week. My waves are 3 weeks for squat bench and deadlift and they are modeled like this.
WEEK 1-HEAVY WORK
WEEK 2-EXPLOSIVE WORK
WEEK 3-REPETITION WORK
I call it “Cube Training” as when its mapped out it looks like a cube. I never lift heavy on two lifts in a week. If I dead heavy, my bench is dynamic, and my squat is for reps, and as the weeks rotate the effort is rotated also. In the form of a cube.
Here’s the setup:
WEEK 1 2 3
DEADS- 1 2 3
BENCH- 2 3 1
SQUATS- 3 1 2
Sundays are always a bodybuilding day for me. Just pick a few exercises to focus on weak points, and I always include Military Presses, and leg presses as I like keeping my quads, and shoulders strong.This method has worked extremely well for me, in preventing burnout, and building excitement for my heavy days. Any muscular deficiencies being addressed on Sunday.
This type of training has given me my best two meets of my life, a 2612 geared, and 2237 Raw w/knee wraps. I focus on the competition lifts for my main movement, and I always use straight weight, occasionally using reverse bands (just on squats) as a meet draws near.
The reason I changed my training was because I felt strong in mind and body but in reality I would go to the gym and it became more and more difficult to achieve my goals for the day. It wasn’t the weights in 70-80 or even 90% range that bothered me, it was the lifts at near or above 100% that were problematic.
Couple the issues I was having along with lack of enjoyment for what I was doing in the gym and you have a guy that is miserable not only in the gym but in all parts of my life. Let’s be honest most of us let the gym creep into all aspects of our life. So what was my answer? I decided to take a week off and reevaluate my situation.
My first day back was a deadlift day, and I thought I’ll just do what I can and go home. At this time I was fresh off a week off, and I hadn’t pulled heavy the week before, so by this time I wanted something heavy in my hands. So I worked up and I worked up and I hit a 25 lbs PR!! Easy! Then next workout I did my speed bench (the way I do it isn’t like a lot of methods choose to) and had a great day, then onto squats and I was still sore from deads so I decided to do some reps. Something I had not done in years as a power lifter. And you know what? It felt amazing.
That week was the cornerstone for my idea that once you build a true base of strength, constantly pushing the envelope at 100% will not only be difficult to maintain, but it removes the enjoyment from lifting because everything becomes based on the “PR”. Well with this method you not only train your technique and leverages, how else do you think guys add 50 lbs. in one workout? It’s not muscle its leverage or form changed, but we attack the muscle groups do the muscles also get stronger.
As I have explained in my last article each of the three lifts are performed each week, one being done for max effort work, the next for speed and technique, and lastly the third movement for repetitions. After the main movement I pick four exercises for 3-4 sets and I perform them like a bodybuilder. On leg day I do regualar squats, then Oly squats, leg extensions, leg curls, lunges, stiff legs, leg press, calf raises, whatever I feel I need, just choose exercises that eill stimulate maximum muscle growth and try to handle as much weight as you can for your sets. Its ok to look strong AND be strong, I promise. The fourth day is what I call my “bodybuilding” or recovery day. It’s a full body workout with lighter weights and higher reps that we use to target weak muscle groups neglected by powerlifting movements and build those up. Exercises such as military’s, leg press, leg extensions/curls, bicep curls, etc. this day is designed to help you look like a lifter as well as fill in gaps in your training. I usually pick 4-6 exercises for my total body and do 3-4 sets per exercise with reps ranging from 8-20 depending on the goal for the day. It’s not an easy day, imagine military pressing 225 for 20, close gripping 335 for 20, or leg pressing heavy weight for 20 reps. This is by no means an off day.
By combining the rotation of the lifts and the accessory day you will start to notice how much more aggressive your heavy day becomes, because you have essentially dedicated two weeks to building it up so you can do your best. It also helps the body recover better knowing you are not beating yourself into submission every time you hit the gym.
Hopefully this clarifies some things for you all, the next article will actually be a template I followed going into my geared and raw meets only one month apart. So yes!!!! By all means this method can be used by raw, geared, or crossover lifters like myself! This method will make you better.