In. The cube method is very interesting to me. I assume you hired Brandon Lilly, but if you don’t mind me asking, through what site was it and what is the approximate cost?
It was on facebook, on the cube method page he posted for people to join ‘cube groups’ where he would send you the program and answer questions for you and so forth. It was $150 to be part of the group
Week 4
Wednesday: Bench max
2 - board max for a double:
bar x 10 reps
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
add wrist wraps
110kg x 3 reps
add 2 - board
120kg x 3 reps
130kg x 3 reps
140kg x 2 reps —> Think this is a PR or at least ties a PR!
3 - board:
add wraps
add 3 - board
100kg (70%+) x 3 sets x 12 reps
This was easier than expected! I have had some bad days recently in terms of shit diet, shit sleeps and so on but keep getting stronger, just have to sort some shit out soon but doing well!
Lat pulldown:
50kg x 3 sets x 15 reps
Triceps rope pressdown:
36kg x 2 sets x 15 reps
32kg x 15 reps
Arms were swollen and unmoveable by this point!
Dumbbell military press:
15kg x 3 sets x 10 reps
Barbell shrugs:
100kg x 4 sets x 15 reps
Lots of volume but feeling good! Nutrition and sleep are going to be sorted out ASAP!
Week 4
Thursday: Recovery upper accessory
Prowler trx row and backwards drag back:
60kg x Trx row 25m, backwards drag 25m x 3 sets
Band tricep hell:
Blue band x failure (15 reps)
Red band x failure (25 reps)
Purple band x failure (25 reps)
Superset
Purple band fly x 25 reps x 4 sets
Purple band pull apart x 25 reps x 4 sets
Week 4
Friday: Squats speed
Squat:
bar x 10 reps
60kg x 5 reps
100kg x 5 reps
120kg x 3 reps
136kg x 5 sets x 2 reps x 45sec break
145kg x 1 rep
153kg x 1 rep (was meant to do a double but forgot, felt easy though!)
Olympic squats:
120kg x 5 sets x 5 reps
Front squats:
70kg x 4 sets x 12 reps
GHR:
BW x 3 sets x 12 reps
Kettlebell swings:
28kg x 3 sets x 15 reps
Hanging straight leg raises:
BW x 3 sets x 15 reps
Did someone say VOLUME!!!
Overall squats are feeling strong, session was brutal but loved it!
Week 4
Saturday: Accessory
Log press:
one clean and then press the reps
bar = 40kg
bar x 5 reps
50kg x 5 reps
60kg x 5 reps
65kg x 5 reps
70kg x 5 reps
Reps all felt good but stopped here. Haven’t gone that heavy before. Every week I’ll add more weight or change the way I do it.
One arm Fat Gripz dumbbell jerk:
15kg x 5 reps each side
20kg x 5 reps each side
25kg x 5 reps each side
Chin ups:
Bw x 3 sets x 5 reps
Band resisted dumbbell rows (Pap Rows):
22.5kg x 3 sets x 8 reps each side
Farmers walks:
40kg x 50m
50kg x 50m
60kg x 50m
Someone set a challenge to all of us training to go for 80kg, so we did:
80kg x 50m
Felt good and strong! Happy with myself, getting stronger 
Hammer curls:
Strip the rack
12.5kg, 10kg, 7.5kg, 5kg x failure!
Cleaned up my lifestyle a bit, prioritized some shit and looking forward to training from now on
Week 5
Monday: Deadlifts
Speed deadlifts:
70kg x 3 reps
120kg x 3 reps
125kg with chains x 8 singles x 15sec rest
3-4" snatch grip deadlift:
Straps on
100kg x 20 reps
SSB squat:
80kg x 5 sets x 6 reps
Barbell shrugs:
60kg x 15 reps
120kg x 3 sets x 15 reps
Back extensions:
BW x 4 sets x 15 reps
Lat pulldown:
50kg x 4 sets x 15 reps
The e-book seem to be pretty different from the training he laid out for his clients. Did you pick up a copy? Or get one for free since you’re a tester lol.
Think we get a slight discount but I’m getting the e-book this weekend which I’ll read over. Hopefully I got an edge doing his training before the release of the e-book but I’m interested to see what’s in there!
Week 5
Tuesday: Recovery and Conditioning
Brandon lilly but a challeng up in terms of snatch grip deadlifts from blocks. I did mine on this day as I felt from deadlifts the day before and thought why the hell not!
4" snatch grip deadlift:
70kg x 3 reps
120kg x 3 reps
Straps on, belt on
145kg x 15 reps
Felt pretty good after this, the straps helped tremendously and so did the belt. Was just the fact to build mental strength by rising to a challenge. Next week sometime I’ll try the 160kg x 15 reps for a real beatdown!
After that I did:
Prowler high bar sprints:
Sprint 100m stopping close to every 10m to work on explosiveness.
Hanging straight leg raises:
BW x 3 sets x 10 reps
Week 5
Wednesday: Bench reps
Bench:
new set up that I saw brian carrol use
bar x 15 reps
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
110kg x 3 reps
wrist wraps on
122kg (87.5%) x 3 reps
127kg (90%) x 3 reps
130kg (92.5%) x 3 reps
Military press:
50kg x 3 sets x 10 reps
Close grip cable row:
40kg x 3 sets x 15 reps
Triceps rope pressdown:
22.5kg x 100 reps
Side lateral raises:
2kg each hand x 100 reps
Big rep day today. Everything felt strong and good! High reps killed me haha! But feeling strong!
Week 5
Thursday: Recovery and Conditioning
Backwards prowler drag:
80kg x 25m x 4 sets x 1min breaks
Prowler trx row:
40kg x 2 sets x 50m
Superset
Red band close grip pulldown: 3 sets x 15 reps
Purple band chest fly: 3 sets x 15 reps
Tricep band pressown pump set:
Blue band x 15 reps
Red band x 25 reps
Purple band x 25 reps
All one after the other.
Week 5
Friday: Squats Max
Squat:
bar x 10 reps
60kg x 5 reps
100kg x 5 reps
120kg x 3 reps
145kg (85%) x 1 rep
belt on
157kg (92.5%) x 1 rep
165kg (97.5%) x 1 rep —> PR!
add blue reverse band
174kg (102.5%) x 1 rep
Squats felt easy today! Haven’t worn a belt on a squat in a while and felt very strong. The 165kg flew up with no grind, feeling really good! The 174kg as well wasn’t even a challenge. Feeling strong!
Drop set squat:
85kg (50%) x 3 sets x 12 reps
Front squat:
70kg x 3 sets x 15 reps
Last set wore a belt. My lower back was fucked and I was close to puking! haha! The gym was beyond boiling today!
Lunges:
12.5kg in each hand x 3 sets x 12 reps
Legs were fried by this point
Back extensions:
BW x 4 sets x 15 reps
very good work sir! I just started cube myself
[quote]scottkoscielniak wrote:
very good work sir! I just started cube myself[/quote]
Thanks dude! Did you get the e-book?
Week 5
Saturday: Assistance
Did a 6:30am mountain hike then went for breakfast afterwards. After that hit the following in this tremendous heat, good lord its been fucking hot lately!
Log press:
bar = 40kg x 5 reps
50kg x 5 reps
60kg x 3 sets x 5 reps
Klakov press:
bar x 8 reps
30kg x 8 reps
40kg x 3 sets x 8 reps
Prone trx row:
BW x 3 sets x 12 reps
Band dumbbell row (Pap Row):
band stretched over pegs and over the dumbbell, makes the peak contraction harder as the bands are pulling downwards the whole time
25kg x 3 sets x 8 reps
Dumbbell hammer curls:
15kg x 8 reps
17.5kg x 8 reps
20kg x 8 reps
Face pulls:
18kg x 3 sets x 15 reps
Farmers walks:
60kg x 3 sets x 50m
Week 5
Saturday: Assistance
Did a 6:30am mountain hike then went for breakfast afterwards. After that hit the following in this tremendous heat, good lord its been fucking hot lately!
Log press:
bar = 40kg x 5 reps
50kg x 5 reps
60kg x 3 sets x 5 reps
Klakov press:
bar x 8 reps
30kg x 8 reps
40kg x 3 sets x 8 reps
Prone trx row:
BW x 3 sets x 12 reps
Band dumbbell row (Pap Row):
band stretched over pegs and over the dumbbell, makes the peak contraction harder as the bands are pulling downwards the whole time
25kg x 3 sets x 8 reps
Dumbbell hammer curls:
15kg x 8 reps
17.5kg x 8 reps
20kg x 8 reps
Face pulls:
18kg x 3 sets x 15 reps
Farmers walks:
60kg x 3 sets x 50m
yup got the e-book I like the set up