soundsgood Posted March 26, 2016 Report Share Posted March 26, 2016 Cube splits the compounds into 3 different workout types: Heavy day / Rep work / Speed day you hit one of each day each week so one week might be Heavy Deads / Rep Bench / Speed squats and then the next Heavy squats / Rep Deads / Speed Deads etc Only going heavy on a movement once every 3 weeks means you have built in deload to come in and hit that day hard. The speed days are great for building up technique and also speed obviously The rep days are bloody hard if you get the percentages right. In fact I'd go as far to say for me they are harder than the Heavy days lol. You do each compound movement once per week so you're not hitting bench twice a week or Deads twice a week like you do on some other programmes but you are hitting each movement pretty heavily and with a lot of direct accessory work so it's pretty good in that aspect. You can customise the accessory work to suit your specific training. Basically you only include exercises that directly benefit your compound. For or example if you know that every time your Incline bench goes up you can flat bench more then you do incline bench work. But if your DB inclines go up, does your flat bench go up? Yes - keep it in. No - Don't do it So you fine tune your training to be more specific to getting a bigger 1RM on the compounds which is what specifically matters Theres also a 'bodybuilding day' built into the programme. This is basically OHP (any variety you prefer, in fact variation is important) plus biceps, triceps, calves etc. There is a loose guide regarding suggested exercises - reps / sets but whatever you want it's up to you really. And a couple of conditioning sessions per week (minimum) are recommended. IE 20 mins interval sleds or sprints. Tyre flips etc anything that gets the heart really moving and is more involving than walking on the treadmill or cross trainer. No LISS will help you on the platform as its not applicable fitness in the slightest. It's short bursts of extreme energy that you need to be conditioned too. If you take a look at my journal for my proraw prep you'll see more of a detailed breakdown of the exercises performed and feedback. I can point you in the right direction for a spreadsheet for cube too if you like. Not for now but for later on. Keep doing what your doing on the Candito programme. It looks interesting and I'm keen to see how you go on it. manlet 1 Quote Link to comment Share on other sites More sharing options...
manlet Posted March 28, 2016 Author Report Share Posted March 28, 2016 Lower Strength Squats 60x10 100x5 140x1 180x6 180x6 Deadlifts 100x5 140x3 180x1 200x2 200x6 GHR BWx10 BWx10 BWx10 Pretty av session. Spent 4 hours stripping paint off the house yesterday so my arms and lower back were DOA today. Biceps and wrists hurt on the 100+ sets and lower back got pumped pretty quick. Grip was sheit on deads so strapped up on the final set. Any extra work I can do that is effective for grip strength, please share with me. Finished with 10 mins cardio and stretching. Quote Link to comment Share on other sites More sharing options...
PETN Posted March 28, 2016 Report Share Posted March 28, 2016 Probably just shit grip because you'd been scraping the paint? I havent done any grip strength stuff and my grip is fine up to any amount i can lift for deads for 1 rep. Multiple rep sets it will f*ck out sometimes, especially with a shit bar but for purposes of doing a 1rm at PL comp which is what youre training for I'd just use straps on pretty much all the heavier multiple rep sets or all but the heaviest set if its 5 or less reps type thing. Quote Link to comment Share on other sites More sharing options...
manlet Posted March 28, 2016 Author Report Share Posted March 28, 2016 11 minutes ago, PETN said: Probably just shit grip because you'd been scraping the paint? I havent done any grip strength stuff and my grip is fine up to any amount i can lift for deads for 1 rep. Multiple rep sets it will f*ck out sometimes, especially with a shit bar but for purposes of doing a 1rm at PL comp which is what youre training for I'd just use straps on pretty much all the heavier multiple rep sets or all but the heaviest set if its 5 or less reps type thing. Was afraid that was the response I was going to get haha no doubt it will build up with time but it just sucks it lags now Quote Link to comment Share on other sites More sharing options...
manlet Posted March 29, 2016 Author Report Share Posted March 29, 2016 Upper Strength Bench Press 60x10 80x5 100x1 130x6 130x4 130x6 Bent Over Rows 60x6 110x6 110x6 110x6 Seated Military Press 60x10 80x5 100 x 5 Rope Extensions 35x15 35x15 35x15 Lateral Raises 14x10 18x10 22x10 A bit of tendonitis in my left elbow from the weekend and yesterday's deadlift session I presume. A little distracting but nothing major. Bench was challenging so think I'm hitting the right numbers now. Only got 4 reps on second top set because I hit the rack on my 3rd rep and it fucked my groove. Came back the next set and handled it. Rest of the session was pretty standard. Military Presses were more challenging than they should have been Bigken1985 1 Quote Link to comment Share on other sites More sharing options...
manlet Posted March 31, 2016 Author Report Share Posted March 31, 2016 Lower Control Speed Squats 60x10 100x5 140x5 150x4 150x4 150x4 Deficit Deadlifts 1" Block 100x5 140x5 170x4 170x4 170x4 Lying Hamstring Curls 30x15 30x15 30x15 Cut volume back a little today as things got a little slow on the top sets. Nothing special today. Finished up with some cardio and stretching. Quote Link to comment Share on other sites More sharing options...
manlet Posted April 1, 2016 Author Report Share Posted April 1, 2016 Upper Control Spoto Press 60x10 100x4 110x4 115x4 115x4 115x4 Machine Row 75x10 75x10 75x10 Standing Military Press 60x10 80x10 Pull Ups BWx10 BWx5 Reverse Machine Flye 45x10 45x10 45x10 DB Curls 10x12 10x10 14x10 Cardio Quote Link to comment Share on other sites More sharing options...
manlet Posted April 11, 2016 Author Report Share Posted April 11, 2016 Lower Strength Squats 60x5 100x5 140x5 180x1 200x6 200x6 Deadlifts 60x5 100x5 140x1 180x1 210x3 Sumo Deadlifts 140x8 140x8 140x8 Decided to try sums out tonight as I don't know what is best for me, all I know is that deads just don't feel good at the moment. Should probably focus on more deadlift accessory lifts as squats are going good Quote Link to comment Share on other sites More sharing options...
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