And I’m all for sucking at something because, i cant wait to become super awesome at it lol. I get caught up in not doing enough, or at least feeling like i don’t do enough, and sometimes i have no idea what to do about that.
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And ill be sure to get both books eventually. When i get done taking care of other monetary respondsibilites (so that may have to wait for a few months). So i I’m probably going to have to back off on switching for a while, and go back to my original training, but I will start doing the conditioning training they mentioned in the manuals, because for one i probably need to, and two, i like the methods.
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And i think i’m struggling to get the entire picture of either training methods because I’m only getting snippets of info. So like you said I’m probably going to have to buy the complete manual to get the entire jist of everything.
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Have you had a look at powerlifting to win’s program reviews? They have one on both cube and juggernaut which should help give you a better understanding of them until you buy the book. There’s also lots of other programs which you might like and it’s a great resource to understand why programs are like they are.
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During your weekly programming there will be three competition lift days, and one accessory day (people normally train the press on the accessory day, it’s pretty much just for balance and weak points). You will have one rep day, one speed day, and one heavy day during each week. The days for each competition lift is varied so that each lift will get each of those days once every three weeks.
A common rotation is something like:
Week 1
heavy dead, rep bench, speed squat
week 2
speed dead, heavy bench, rep squat
week 3
rep dead, speed bench, heavy squat
week 4 repeat at week 1 with the periodization scheme you are using
For bodybuilding work, it’s mostly just balance work. Hit a press variation for volume or hit a rep max (get creative and do whatever as long as it isn’t going to hurt your bench recovery), hit some curls, and do some calf raises, then do one exercise each for your weak points (could be glutes+chest+abs for example). There isn’t really any strict guidelines other than your accessory day is to build muscle and round out your weaknesses.
Try to find the cube program PDF (buy, or pirate), it basically gives you a gist for what your training should look like and how to periodize it. The tl;dr version of it is: hard barbell exercises, hit all of your major muscle groups each time, have your assistance work reflect the goal of the day, and progressively make the main work a higher % over time until you peak.
Anyway, that’s the rough guidelines. There’s tons of details that is in the book, and depends entirely on where you are in your training, how advanced you are, etc.
This type of work was good for my squat and deadlift, but my bench was not exactly fond of it. I think I remember breaking a really long standing plateau by 30 pounds on my deadlift after not sleeping the night before on it.
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I have read a few articles for that, but I need to do more research on it up until I buy the other books. But thanks for sharing that info I didn’t know there was more.
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Thank you so much. I went ahead and downloaded the book, and I must say I understand the programming very very well. And its actually nicely written. I get all the concepts for each rotation day, and the assistance parts, which are completely dependent upon the person, so I wont be panicking about what to do and what not to, so I can use what works for me. Ill see what methods do and don’t work for all three lifts, because I noticed you said your bench wasn’t really fond of this method. Tommorow ill start mapping out accessory work, just so I have an idea of where to put everything. Thanks for sharing again, I really appreciate it.
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LOG # 34? I think?
Today was the first day at my new gym, since I switched gyms because I needed some better equipment, and the ladies gym I was attending didn’t have the necessary equipment, or not enough of it per say. HOWEVER when I got there the gym was PACKED. And every dude in there was just fucking around doing a shit ton of reps, with whatever weight they thought they could use. And I was cringing the entire time because the squat racks were full beyond reasoning, and everyone was squatting higher than a giraffe’s ass. Everyone. Except for two dudes who were actually very nice and we had a short little intro convo. I finally had an open squat rack, but by the time I was done the gym was already closing.
Today was a max out day.
And I’ve hit 315! yay!
I worked up to it as usual. 135 for 5 reps, 200 for 4, 225 for 4, 275 for 3, 300 for 2, and 315lbs for two.
Jumped into assistance work afterwards, didn’t get to do what I wanted but I made sure to focus on one workout that really helps open everything up, and I wanted to incorporate some jumping this day.
I introduced jump squats with a band, and I only did 2 sets of 15. I focused on really jetting up from the floor, tightening, and then landing solid, and sitting at depth and then repeating the process. I couldn’t do much today because everything was occupied, but I at least wanted to get some jumping in.
That’s all I did for today. I wasn’t completely satisfied, but I’m glad I made good use of my time.
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You’re welcome, mate. Something I thought was cool about the cube program is the dedicated deadlift day, I even ended up incorporating that into how I programmed my westside style training.
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Saw this in IG and thought you may like it. If you’re on IG, you might want to follow her.
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Ooooooooooo pretttyyyyyyyyy. No i don’t have IG. I don’t particularly care for it, but she’s awesome. Whoever she is. What’s her name?
LOG # 35
Was kind of tired today, after work, so I felt meh-ish.
Worked on speed and explosiveness for deads today. But I got distracted a bit. I also kind of blended some BB work today and full body stuff because tommorow I won’t have a chance to do it due to church and cleaning duties.
135, 4x7. Worked on breaking the floor very quickly and locking out very quickly while keeping form.
225, 5x5, same thing.
Lat pulldowns w/ 80lbs. 5x5. Lats are filling out very nicely. I’m used to just seeing the backs of my ribs so I’m excited about this. I like big, thick lays on women a lot because it just makes the waist line look very beautiful.
DB bent over rows w/ 30s 3x5 each arm.
DB chest press w/ 35s, 3x5
The other accessory work are as follows:
Leg press: 405lbs 5x5. Then I lightened everything up to 225 to open up my hips because the front part of my hips just under the hip bone are tight beyond belief, and that’s what often keeps me from getting to depth all of a sudden. I’ll also do some Agile 8 training tommorow morning.
Calf extensions w/ 60lbs 2x15
Leg extensions w/ 100lbs 2x10, 145lbs 5x5
Hanging leg raises: 5x5, with 15lb chains wrapped around my waist.
Did some girly push-ups and normal push-ups to open my chest up. 15 straight reps.
Box jumps on 12 inch box. AMRAP.
Today felt okay despite being worn out from work. Still getting everything together for Cube. Juggernaut will have to hold off for probably another year. Just because it’s probably not my time yet and I’m still young.
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Not sure, I just know her IG name (tattooedrn). I think she trains with JP Carroll periodically.
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Ohhh okay. And I didn’t know you had an accent dude that’s awesome! It’s nice to put a voice to the words. I always just thought you had this extremely deep voice, and sounded like Optimus Prime from Transformers lol
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That made me chuckle. Also possibly the nicest way to tell me I have a high voice. I wouldn’t mind sounding like Optimus Prime. With an Australian accent might be odd though.
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Well it’s deeper than my voice so you win either way lol
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Well you can just picture it like this => introduction phrase usually always goes like this in the movie: “We are autonomous robotic organisms from the planet Cybertron”… if you can keep the same metallic sound in your voice the accent would just make it sound…suave lol.
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Even after hearing his voice this is how I play it in my head 
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Heard this song blasting in the B-ball court today, and I just cant stop listening to it.
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LOG # 36
Today was max out day for chest. I’ve been seriously slipping on my intra-workout nutrition, and its showing because I’m fatiguing out by the second set of whatever I’m doing when its usually set 5 or 6 where I fail or stop. Today I just drank some lactose free milk, with my pre-workout (I sip on it throughout my workout because I don’t crash as hard on whatever exercise is last), and it just didn’t help that much compared to what I usually do. Most times I mix creatine with some watered down protein shake, and some BCAA’s in a water bottle which helps a lot.
Bench: Couldn’t even hit my max this time. I pushed out 165 as my max today.
Worked up from the bar, 3 reps, 120? I think?, 4 reps, 135, 5 reps, 155, 5 reps, 165, 2 reps.
Backed down to 135 for 5x5 (biceps quit before anything else did)
Then I incorporated “dead benches” for 5 extra reps starting at the bottom for strength w/ 135lbs.
Secondary work:
DB bent over rows w/ 40s 3x5 each arm
DB chest press w/ 45’s 5x5
Lat pulldowns: 70lbs 5 reps, 80lbs 5 reps, 95lbs, 5 reps, jumped up to 110 5 reps, then finished at 145lbs for 5 reps.
Push-ups: 15 reps for speed
Went ahead and incorporated squats for speed after bench just because I still hanging on to those full body days, however I cant merge all three lifts anymore into one session, because my newb days are slowly leaving me the longer I keep training.
warm-up by stretching and foam rolling my hips, glutes, and quads.
Today my balance was off for some reason and I kept wobbling when I un-racked. Not sure what for but ill figure it out.
135lbs 4x10. Decended kind of slowly, got to depth and shot back up. Tried not to let the bar bounce because it threw me off balance the first two times I did it.
180lbs 5x5. same thing.
225 lbs. 5x5. used the “dead squat” technique about 1inch from parallel and worked on getting up as fast as possible while containing form. Then I went back to normal squat for another 5x5 working on speed. I also paid close attention to my glutes and quads to make sure they were doing their part.
secondary work:
Leg Press: 500lbs 5x5 (working on weak points), backed down to 300 for speed and form.
Leg extensions: 5 reps with 110lbs, 5 reps with 90lbs, 10 reps with 70lbs.
Calf extensions: 3x10 with 110 lbs.
Jump squats: 20 reps (worked on channeling the force from my feet to my quads then glutes, then tightening at the high point, and then landing evenly on both feet (I took my shoes off for this exercise so I can feel what I’m doing). I also kept my back straight as I possibly could, because I usually end up folding when I jump squat.
All in all today was good. I just need to start keeping up with my intra-workout so things don’t feel so tiresome.
I also sliced my finger today while cutting a giant orange. Knicked off some skin and went straight through the nail too, on the side of my right index finger. The price of eating oranges. Tsk. Tsk. Tsk.
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