Cube Method spreadsheet- brandon lilly

Cube Method

Sport:

DAY 1

DAY 2

Reps

Speed

WEEK 1 SET REP

PCT

WT

PCT

WEEK 2 SET REP

Heavy WT

WEEK 3 SET REP

PCT

70%

1

x

8

1 3

x X

5 3

60%

8

x

3

1 3

x X

5 3

80%

x

5

8

1 3 1

x X X

5 3 1

3

x

15 10

30 15

24

10

EXPLOSIVE!!! NEGATIVE ARCH

1.5 min RECOVERY BARBELL REV. LUNGES

14 3

x

14

8

3

x

8

3

x

24 12

24 3

x

12

3

x

80%

2

x

5

3

x

1.5 min RECOVERY Kroc Rows

2

REPS ARE EACH ARM! STANDING 1 ARM ON BENCH KEEP ELBOW TIGHT PULL TO ARMPIT 1.5 min RECOVERY Arnolds

2-3 min RECOVERY 2-BOARD CLOSE GRIP

WT

Speed

WEEK 2 SET REP

PCT 70%

1

x

8

10 10

3

x

x

30 AMP

2

3

x

10

2

X

5

WT

WEEK 3 SET REP

PCT 60%

WT

8

x

3

10

3

x

8

x

30 AMP

2

x

24 AMP

3

x

12

3

x

15

2

X

5

2

X

5

8

24

Pause on the Board DRIVE WITH TRICEPS

REPS=EACH LEG BIG STEP BACKWARD SHOULDERS BACK STEP BWD & SINK DEEP 1.5 min RECOVERY SEATED BOX JUMPS

Reps

WEEK 1 SET REP

PCT BENCH PRESS TOUCH BAR TO CHEST MAKE SURE YOU HAVE A SPOTTER!!

2

GET DEEP!!!!!! OPEN UP YOUR HIPS

2-3 min RECOVERY POWER CLEANS

Heavy WT

BACK SQUAT

0

0

0

0

0

SLIGHT LEAN FORWARD CHEST UP REPS EACH ARM

FEET LAND QUIETLY

1.5 min RECOVERY CALF RAISES

3

X

36 12

36 3

X

0

12

3

X

45 10

1.5 min RECOVERY Tricep Death

SQUEEZE AT THE TOP

0

30

0

36

0

45

Boards 0-4-0 5 reps at each board

1.5 min RECOVERY MANUAL NECK

36 3

x

PARTNER RESISTANCE FWD/BWD/LEFT/RIGHT 4 DIRECTIONS (5 SECS PER REP) 1 min RECOVERY CORE

36

5

3

x

15

PLANK FRONT:SIDE:SIDE 2:1:1

3 3

118

x x

30

5

3

x

15

2 min 2 min

3 3

134

x x

1.5 min RECOVERY ROT. CUFF WORK

5

SCARECROWS PRONE T PRONE Y BAND PULL APARTS (**USE LIGHT DBs**) 1 min RECOVERY CORE

15

2 min 2 min

3 3

x x

2.5 m 2.5 m

0 0

24

LT LT LT

2 2 2 1

130

2x 2x

94

BODY WEIGHT:

NOTES: CONDITIONING: DAY 1 WEEK 1

DAY 2 WEEK 1

WEEK 2

WEEK 2

WEEK 3

WEEK 3

x x x x

24

10 10 10 100

2 2 2 1

60

Hanging Leg Raises Windshield Wipers

HOW DO YOU FEEL? BODY WEIGHT:

Name:

Day 1 & Day 2-Wave 1

POWERLIFTING

x x x x

24

10 10 10 100

2 2 2 1

60

12 12

2x 2x

98

x x x x

10 10 10 100 60

12 12

2x 2x

117

15 15

Cube Method

Sport:

DAY 3

DAY 4

Speed WEEK 1 SET REP

PCT

Heavy WT

WEEK 2 SET REP

PCT

Reps WT

PCT

Bodybuilding

WEEK 3 SET REP

WT

PCT

DEADLIFT 8

x

3

80%

2

x

5

70%

1

x

8

START FROM FLOOR NEGATIVE ARCH SIT LOW TO START

WT

Bodybuilding PCT

WEEK 2 SET REP

WT

Bodybuilding PCT

WEEK 3 SET REP

WT

3

X

10

3

X

8

3

X

6

3

x

30 10

3

x

24 10

3

x

18 12

3

x

30 10

3

x

30 10

3

x

36 10

3

x

30 10

3

x

30 12

3

x

30 15

4

X

30 25

3

X

36 34

1 2

X X

45 50 25

LOWER BAR JUST BELOW CHIN AND DRIVE UP

2-3 min RECOVERY OLYMPIC SQUAT

3

x

24 10

10 3

x

8

8

3

x

2 min RECOVERY DB FLOOR PRESS

6

EXPLOSIVE!!! OPEN UP YOU HIPS GET DEEP!!!

PAUSE AT THE BOTTOM COMPLETELY FLAT

30 SNATCH GRIP DEF. DL

3

x

24

8

3

x

18

8

3

x

1.5 min RECOVERY BARBELL ROWS

6

START FROM FLOOR NEGATIVE ARCH SIT LOW

NEGATIVE ARCH PULL BAR TO STOMACH

0 3

X

24 12

0

24 3

X

12

3

X

18 10

1.5 min RECOVERY UPRIGHT ROWS

NEGATIVE ARCH DRIVE HIPS FORWARD AND TOES INTO PLATE SQUEEZE THRU HAMSTRINGS

KEEP ELBOWS ABOVE WRISTS

1.5 min RECOVERY SHRUGS

3

x

36 12

36 3

x

12

3

x

30 15

1.5 min RECOVERY BAND TRICEP EXT.

NEGATIVE ARCH SQUEEZE AT THE TOP

SQUEEZE AT THE BOTTOM

1.5 min RECOVERY MANUAL NECK

36 3

x

PARTNER RESISTANCE FWD/BWD/LEFT/RIGHT 4 DIRECTIONS (5 SECS PER REP) 1 min RECOVERY CORE

36

5

3

x

15

PLANK FRONT:SIDE:SIDE 2:1:1

3 3

150

x x

45

5

3

x

15

2 min 2 min

3 3

130

x x

1.5 min RECOVERY ROT. CUFF WORK

5

SCARECROWS PRONE T PRONE Y BAND PULL APARTS (**USE LIGHT DBs**) 1 min RECOVERY CORE

15

2 min 2 min

3 3

x x

2.5 m 2.5 m

0 0

100

LT LT LT

119

NOTES: CONDITIONING: DAY 1 WEEK 1

DAY 2 WEEK 1

WEEK 2

WEEK 2

WEEK 3

WEEK 3

x x x x

2x 2x

220

BODY WEIGHT:

2 2 2 1

102

10 10 10 100

2 2 2 1

60

Hanging Leg Raises Windshield Wipers

HOW DO YOU FEEL? BODY WEIGHT:

WEEK 1 SET REP

OH PRESS 60%

1.5 min RECOVERY GHR

Name:

Day 3 & Day 4-Wave 1

POWERLIFTING

x x x x

100

10 10 10 100

2 2 2 1

60

12 12

2x 2x

222

x x x x

10 10 10 100 60

12 12

2x 2x

229

15 15

Cube Method

Sport:

DAY 1

DAY 2

Reps

Speed

WEEK 1 SET REP

PCT

WT

PCT

WEEK 2 SET REP

Heavy WT

Heavy

WEEK 3 SET REP

PCT

WT

BACK SQUAT 80%

1

x

6

1 3

x X

5 3

65%

6

x

2

1 3

x X

5 3

85%

x

3

2-3 min RECOVERY POWER CLEANS

6

1 3 1

x X X

5 3 1

3

x

15 10

30 15

12

6

EXPLOSIVE!!! NEGATIVE ARCH

1.5 min RECOVERY BARBELL REV. LUNGES

14 3

x

14

8

3

x

8

3

x

24 12

24 3

x

12

3

x

85%

2

x

3

3

x

1.5 min RECOVERY Kroc Rows

2

REPS ARE EACH ARM! STANDING 1 ARM ON BENCH KEEP ELBOW TIGHT PULL TO ARMPIT 1.5 min RECOVERY Arnolds

2-3 min RECOVERY 2-BOARD CLOSE GRIP

WT

Speed

WEEK 2 SET REP

PCT 80%

1

x

6

10

3

x

x

30 AMP

2

3

x

10

2

X

5

WT

WEEK 3 SET REP

PCT 65%

WT

6

x

2

10

3

x

8

x

30 AMP

2

x

24 AMP

3

x

12

3

x

15

2

X

5

2

X

5

6

6

12

Pause on the Board DRIVE WITH TRICEPS

REPS=EACH LEG BIG STEP BACKWARD SHOULDERS BACK STEP BWD & SINK DEEP 1.5 min RECOVERY SEATED BOX JUMPS

Reps

WEEK 1 SET REP

PCT BENCH PRESS TOUCH BAR TO CHEST MAKE SURE YOU HAVE A SPOTTER!!

2

GET DEEP!!!!!! OPEN UP YOUR HIPS

0

0

0

SLIGHT LEAN FORWARD CHEST UP REPS EACH ARM

FEET LAND QUIETLY

1.5 min RECOVERY CALF RAISES

3

X

36 12

36 3

X

0

12

3

X

45 10

1.5 min RECOVERY Tricep Death

SQUEEZE AT THE TOP

0

30

0

36

0

45

Boards 0-4-0 5 reps at each board

1.5 min RECOVERY MANUAL NECK

36 3

x

PARTNER RESISTANCE FWD/BWD/LEFT/RIGHT 4 DIRECTIONS (5 SECS PER REP) 1 min RECOVERY CORE

36

5

3

x

15

PLANK FRONT:SIDE:SIDE 2:1:1

3 3

116

x x

30

5

3

x

15

2 min 2 min

3 3

122

x x

1.5 min RECOVERY ROT. CUFF WORK

5

SCARECROWS PRONE T PRONE Y BAND PULL APARTS (**USE LIGHT DBs**) 1 min RECOVERY CORE

15

2 min 2 min

3 3

x x

2.5 m 2.5 m

0 0

24

LT LT LT

2 2 2 1

126

2x 2x

90

BODY WEIGHT:

NOTES: CONDITIONING: DAY 1 WEEK 1

DAY 2 WEEK 1

WEEK 2

WEEK 2

WEEK 3

WEEK 3

x x x x

24

10 10 10 100

2 2 2 1

60

Hanging Leg Raises Windshield Wipers

HOW DO YOU FEEL? BODY WEIGHT:

Name:

Day 1 & Day 2-Wave 2

POWERLIFTING

x x x x

24

10 10 10 100

2 2 2 1

60

12 12

2x 2x

96

x x x x

10 10 10 100 60

12 12

2x 2x

105

15 15

Cube Method

Sport:

DAY 3

DAY 4

Speed WEEK 1 SET REP

PCT

Heavy WT

Reps

WEEK 2 SET REP

PCT

WT

PCT

Bodybuilding

WEEK 3 SET REP

WT

PCT

DEADLIFT 6

x

2

85%

2

x

3

80%

1

x

6

START FROM FLOOR NEGATIVE ARCH SIT LOW TO START

WT

Bodybuilding PCT

WEEK 2 SET REP

WT

Bodybuilding PCT

WEEK 3 SET REP

WT

3

X

10

3

X

8

3

X

6

3

x

30 10

3

x

24 10

3

x

18 12

3

x

30 10

3

x

30 10

3

x

36 10

3

x

30 10

3

x

30 12

3

x

30 15

4

X

30 25

3

X

36 34

1 2

X X

45 50 25

LOWER BAR JUST BELOW CHIN AND DRIVE UP

2-3 min RECOVERY OLYMPIC SQUAT

3

x

12 10

6 3

x

6

8

3

x

2 min RECOVERY DB FLOOR PRESS

6

EXPLOSIVE!!! OPEN UP YOU HIPS GET DEEP!!!

PAUSE AT THE BOTTOM COMPLETELY FLAT

30 SNATCH GRIP DEF. DL

3

x

24

8

3

x

18

8

3

x

1.5 min RECOVERY BARBELL ROWS

6

START FROM FLOOR NEGATIVE ARCH SIT LOW

NEGATIVE ARCH PULL BAR TO STOMACH

0 3

X

24 12

0

24 3

X

12

3

X

18 10

1.5 min RECOVERY UPRIGHT ROWS

NEGATIVE ARCH DRIVE HIPS FORWARD AND TOES INTO PLATE SQUEEZE THRU HAMSTRINGS

KEEP ELBOWS ABOVE WRISTS

1.5 min RECOVERY SHRUGS

3

x

36 12

36 3

x

12

3

x

30 15

1.5 min RECOVERY BAND TRICEP EXT.

NEGATIVE ARCH SQUEEZE AT THE TOP

SQUEEZE AT THE BOTTOM

1.5 min RECOVERY MANUAL NECK

36 3

x

PARTNER RESISTANCE FWD/BWD/LEFT/RIGHT 4 DIRECTIONS (5 SECS PER REP) 1 min RECOVERY CORE

36

5

3

x

15

PLANK FRONT:SIDE:SIDE 2:1:1

3 3

138

x x

45

5

3

x

15

2 min 2 min

3 3

126

x x

1.5 min RECOVERY ROT. CUFF WORK

5

SCARECROWS PRONE T PRONE Y BAND PULL APARTS (**USE LIGHT DBs**) 1 min RECOVERY CORE

15

2 min 2 min

3 3

x x

2.5 m 2.5 m

0 0

100

LT LT LT

117

NOTES: CONDITIONING: DAY 1 WEEK 1

DAY 2 WEEK 1

WEEK 2

WEEK 2

WEEK 3

WEEK 3

x x x x

2x 2x

220

BODY WEIGHT:

2 2 2 1

102

10 10 10 100

2 2 2 1

60

Hanging Leg Raises Windshield Wipers

HOW DO YOU FEEL? BODY WEIGHT:

WEEK 1 SET REP

OH PRESS 65%

1.5 min RECOVERY GHR

Name:

Day 3 & Day 4-Wave 2

POWERLIFTING

x x x x

100

10 10 10 100

2 2 2 1

60

12 12

2x 2x

222

x x x x

10 10 10 100 60

12 12

2x 2x

229

15 15

Cube Method

Sport:

DAY 1

DAY 2

Reps

Speed

WEEK 1 SET REP

PCT

WT

PCT

WEEK 2 SET REP

Heavy WT

Heavy

WEEK 3 SET REP

PCT

WT

BACK SQUAT 70%

5

x

2

1 3

x X

5 3

60%

8

x

3

1 3

x X

5 3

90% 93% 95%

GET DEEP!!!!!! OPEN UP YOUR HIPS

2-3 min RECOVERY POWER CLEANS

10

1.5 min RECOVERY BARBELL REV. LUNGES

14 3

x

x x x

1 1 1

1 3 1

x X X

5 3 1

3

x

15 10

30 15

3

14

8

3

x

8

3

x

24 12

24 3

x

12

3

x

90% 93% 95%

1 1 1

x x x

1 1 1

3

x

1.5 min RECOVERY Kroc Rows

2

REPS ARE EACH ARM! STANDING 1 ARM ON BENCH KEEP ELBOW TIGHT PULL TO ARMPIT 1.5 min RECOVERY Arnolds

2-3 min RECOVERY 2-BOARD CLOSE GRIP

WT

Speed

WEEK 2 SET REP

PCT 85%

1

x

2

10

3

x

x

30 AMP

2

3

x

10

2

X

5

WT

WEEK 3 SET REP

PCT 70%

WT

5

x

2

10

3

x

8

x

30 AMP

2

x

24 AMP

3

x

12

3

x

15

2

X

5

2

X

5

3

2

10

Pause on the Board DRIVE WITH TRICEPS

REPS=EACH LEG BIG STEP BACKWARD SHOULDERS BACK STEP BWD & SINK DEEP 1.5 min RECOVERY SEATED BOX JUMPS

Reps

WEEK 1 SET REP

PCT BENCH PRESS TOUCH BAR TO CHEST MAKE SURE YOU HAVE A SPOTTER!!

1 1 1

24

EXPLOSIVE!!! NEGATIVE ARCH

0

0

0

SLIGHT LEAN FORWARD CHEST UP REPS EACH ARM

FEET LAND QUIETLY

1.5 min RECOVERY CALF RAISES

3

X

36 12

36 3

X

0

12

3

X

45 10

1.5 min RECOVERY Tricep Death

SQUEEZE AT THE TOP

0

30

0

36

0

45

Boards 0-4-0 5 reps at each board

1.5 min RECOVERY MANUAL NECK

36 3

x

PARTNER RESISTANCE FWD/BWD/LEFT/RIGHT 4 DIRECTIONS (5 SECS PER REP) 1 min RECOVERY CORE

36

5

3

x

15

PLANK FRONT:SIDE:SIDE 2:1:1

3 3

120

x x

30

5

3

x

15

2 min 2 min

3 3

134

x x

1.5 min RECOVERY ROT. CUFF WORK

5

SCARECROWS PRONE T PRONE Y BAND PULL APARTS (**USE LIGHT DBs**) 1 min RECOVERY CORE

15

2 min 2 min

3 3

x x

2.5 m 2.5 m

0 0

24

LT LT LT

2 2 2 1

123

2x 2x

87

BODY WEIGHT:

NOTES: CONDITIONING: DAY 1 WEEK 1

DAY 2 WEEK 1

WEEK 2

WEEK 2

WEEK 3

WEEK 3

x x x x

24

10 10 10 100

2 2 2 1

60

Hanging Leg Raises Windshield Wipers

HOW DO YOU FEEL? BODY WEIGHT:

Name:

Day 1 & Day 2-Wave 3

POWERLIFTING

x x x x

24

10 10 10 100

2 2 2 1

60

12 12

2x 2x

92

x x x x

10 10 10 100 60

12 12

2x 2x

103

15 15

Cube Method

Sport:

DAY 3

DAY 4

Speed WEEK 1 SET REP

PCT

Heavy WT

Reps

WEEK 2 SET REP

PCT

WT

PCT

Bodybuilding

WEEK 3 SET REP

WT

PCT

DEADLIFT 5

x

2

90% 93% 95%

START FROM FLOOR NEGATIVE ARCH SIT LOW TO START

OLYMPIC SQUAT

3

x

10 10

1 1 1

x x x

1 1 1

3

x

8

85%

1

x

2

WT

Bodybuilding PCT

WEEK 2 SET REP

WT

Bodybuilding PCT

WEEK 3 SET REP

WT

3

X

10

3

X

8

3

X

6

3

x

30 10

3

x

24 10

3

x

18 12

3

x

30 10

3

x

30 10

3

x

36 10

3

x

30 10

3

x

30 12

3

x

30 15

4

X

30 25

3

X

36 34

1 2

X X

45 50 25

LOWER BAR JUST BELOW CHIN AND DRIVE UP

3

2 3

x

2 min RECOVERY DB FLOOR PRESS

6

EXPLOSIVE!!! OPEN UP YOU HIPS GET DEEP!!!

PAUSE AT THE BOTTOM COMPLETELY FLAT

30 SNATCH GRIP DEF. DL

3

x

24

8

3

x

18

8

3

x

1.5 min RECOVERY BARBELL ROWS

6

START FROM FLOOR NEGATIVE ARCH SIT LOW

NEGATIVE ARCH PULL BAR TO STOMACH

0 3

X

24 12

0

24 3

X

12

3

X

18 10

1.5 min RECOVERY UPRIGHT ROWS

NEGATIVE ARCH DRIVE HIPS FORWARD AND TOES INTO PLATE SQUEEZE THRU HAMSTRINGS

KEEP ELBOWS ABOVE WRISTS

1.5 min RECOVERY SHRUGS

3

x

36 12

36 3

x

12

3

x

30 15

1.5 min RECOVERY BAND TRICEP EXT.

NEGATIVE ARCH SQUEEZE AT THE TOP

SQUEEZE AT THE BOTTOM

1.5 min RECOVERY MANUAL NECK

36 3

x

PARTNER RESISTANCE FWD/BWD/LEFT/RIGHT 4 DIRECTIONS (5 SECS PER REP) 1 min RECOVERY CORE

36

5

3

x

15

PLANK FRONT:SIDE:SIDE 2:1:1

3 3

136

x x

45

5

3

x

15

2 min 2 min

3 3

123

x x

1.5 min RECOVERY ROT. CUFF WORK

5

SCARECROWS PRONE T PRONE Y BAND PULL APARTS (**USE LIGHT DBs**) 1 min RECOVERY CORE

15

2 min 2 min

3 3

x x

2.5 m 2.5 m

0 0

100

LT LT LT

113

NOTES: CONDITIONING: DAY 1 WEEK 1

DAY 2 WEEK 1

WEEK 2

WEEK 2

WEEK 3

WEEK 3

x x x x

2x 2x

220

BODY WEIGHT:

2 2 2 1

102

10 10 10 100

2 2 2 1

60

Hanging Leg Raises Windshield Wipers

HOW DO YOU FEEL? BODY WEIGHT:

WEEK 1 SET REP

OH PRESS 70%

1.5 min RECOVERY GHR

Name:

Day 3 & Day 4-Wave 3

POWERLIFTING

x x x x

100

10 10 10 100

2 2 2 1

60

12 12

2x 2x

222

x x x x

10 10 10 100 60

12 12

2x 2x

229

15 15