Cube Method beta test + Brandon Lily drug advice!

[lkt004]

@0ni, any chance you ran reupload this?

 

[0ni]

Yeah man I'll hit you up tomorrow

 

[0ni]

While you're waiting find a t-shirt with long sleeves

 

[lkt004]

Lol.

I can take that a number of ways, not sure which to go with

 

[TrentZor]

out of the 10 guys at my gym running a version i programmed in excel.

Squat - All 10 Pb'd 10kg or more. Some went 175 to 190kg others went 140 to 150ish.
On reverse band i just took that out and just had them do straight squats.

Bench - 5 members stalled. Those 5 didnt hit all the reps prescribed on rep day. The others pb'd 2.5kg to 5kg.

Deadlift - 9 members Pb'd by 10kg. The speed of the floor was very very noticeable.
Due to all the deficits and snatch grip pulls.

Some rules i noticed.

1. Dont get too involved in the percentages too much. Train by feel and if u can do more reps hit it.
2. Dont miss reps especially on rep day.
3. If using wraps i would throw them on if the weight is approaching 85% and above.
4. On bro day i throw in an extra day of bench press/overhead press if the guys have issues with their bench press.

I was hesitant at first running this program as there were very little competition lifts and also how to program wraps into the equation.

Would recommend for intermediates or guys who have a clue.
U generally dont need a long deload after week 9. Just 3 days looks fine.

 

[jzpowahz]

Thanks for the input Trent.

 

[0ni]

Over how long trent?

 

[TrentZor]

Most have done one full cycle now oni. So 10 weeks.

Some are now onto their 2nd full cycle.

 

[NAPARM]

You don't have to follow it to the letter but. Bench 'rep day' says to do 1 set of 8 incline @ 70%, personally I think is silly & most people will fail on. So on rep day we just do 5 x 5, or sets of triples. Adding in more bench on assistance day (as Trent does) is really important imo.

 

[The Hamburgler]

Are you trying to do 70% of flat or incline max?

 

[TrentZor]

I originally programmed it at 70 percent of flat bench max. This didnt work out so well imo due to them not having ever repped or 1rm maxed on incline bench before. So needed a marker.

The guys benching 150kg and over ended up doing some pretty bad ass weights on incline and started missed reps or arching.

Alot better now once it was Reprogammed with incline maxes.

 

[NAPARM]

Are you trying to do 70% of flat or incline max?

The one time we tried it we used 70% if flat max & we all failed to get the 8 reps.

 

[TrentZor]

Ariel from elite physique and 200kg bencher at 90kg.
advocates incline press 45 degrees to the neck.

His theory us that if your bench moves ftom 100 to 120 on incline. Your normal bench will have to increase at the same rate. It got him from 140 to 190 apparent.

Interesting

 

[0ni]

I fucking hate incline benching

 

[Bazza20]

Ariel from elite physique and 200kg bencher at 90kg.
advocates incline press 45 degrees to the neck.

His theory us that if your bench moves ftom 100 to 120 on incline. Your normal bench will have to increase at the same rate. It got him from 140 to 190 apparent.

Interesting

Is he doing incline as well as flat or just incline to get the carryover.

 

[NAPARM]

Ariel from elite physique and 200kg bencher at 90kg.
advocates incline press 45 degrees to the neck.

His theory us that if your bench moves ftom 100 to 120 on incline. Your normal bench will have to increase at the same rate. It got him from 140 to 190 apparent.

Interesting

Yeah but who says it easier to increase your incline bench by 20kg rather than simply increasing your flat bench by 20kg?

 

[adamklam]

In conversation with Gregg G, he rates incline bench as well as assistance for flat bench

 

[0ni]

Yeah but who says it easier to increase your incline bench by 20kg rather than simply increasing your flat bench by 20kg?

I know a few people online that find their incline bench and overhead easier to progress than their flat bench. For me it's probably the opposite though lol. Flat benching is hard enough I don't want to add in any more exercises for me to suck at

 

[Bazza20]

I think I'm allergic to increasing my flat bench. My incline went up 15 kg and OHP 5kg. Flat bench didn't move a kg.

 

[The Hamburgler]

Yeah but who says it easier to increase your incline bench by 20kg rather than simply increasing your flat bench by 20kg?

Going off the figures Trent gave a 20kg incline increase yielded a 50kg flat bench increase.

@ Bazza: If Ariel trains in Canberra at Elite with Katie, Ray, Glenn etc he probably trains Westside