This is a power point document that is easily editable and printable if you prefer to print and write. The cube method is a comprehensive program that will help you take out all of the uncertainty in your training and finally give you a definitive program to help you to achieve your goals. Another possibility is to bracket each item by using the top range value for pf and the high and low of the range. Here is a short list of my powerlifting achievements. Another is blackandwhite and can be given to the students to construct, although i do not take the time to do that today. Cube pattern cut on solid lines fold on dashed lines. In terms of basic structure, you have one day per week dedicated to each of the powerlifts.
To be clear, i am going to be focusing on his most recent release of the program also known as the cube boss method, cube kingpin, and cube 365 strong. Students with strong note taking skills have a clear advantage in college. One of the most unique and interesting aspects of the juggernaut method is the progression schematic. If anyones interested in brandon lillys cube method heres the excel spreadsheet. Here is a pattern that can be cut out and folded into a cube or box.
Lillys cube method takes a major deviation from this formula and never has you lifting very heavy for more than one day in any week. Unlike the cfop and petrus methods, the inventor of this method has used it to achieve an official sub15 average. I very very seldom use a box to squat to, and usually only incorporate it on my rep day for high rep sets, and i no longer use bands from the floor on squats, i use straight weight until i do a couple overload sets and use reverse bands. When you order the cube method for strongman you will also get these free bonus products. Click on okay use wordart of text boxes to add words to the boxes you can also use clip art to decorate the sides ideas. More organized and legible notes include can improve test preparation and subject comprehension. For example, in week 1 of the cube method, youll squat heavy on monday, perform lighter rep work for the bench on wednesday, and perform explosive work for the deadlift on friday. The cube method estimating is a single rate method of estimating based on the cubic content of a building. It is a little behind in updates, and there might still be a few errors. Westside barbell template working with the standard template by jim wendler for.
Juggernaut training method base program spreadsheet 2020. In other sections, the sample size is specified as the cube root method, which is simply the cube root of the number of units considered in the entire lot. You could even enlarge and use it as a box, and students could pop questions inside to test each other. These standards specify all aspects involved in the process of carrying out tests, from the equipment to the method of testing. The cube method is a comprehensive program that will help you take out all of the uncertainty in your training and finally give you a definitive program to help you to. The ranges in a program specific risk cube may be used as a starting point to assign probabilities.
It can be used by web designers to design web pages. The numbers of a cubes square faces, vertices and edges is 6, 8 and 12 respectively. Aug 14, 2012 this type of training has given me my best two meets of my life, a 2530 geared, and 2105 raw wknee wraps. Brandon lillys cube method program spreadsheet 2020 lift. I made a 9 week spreadsheet outlining each squatbenchdeadlift day, and the numbers you are supposed to hit. Printable cube box template with images paper box template. Like any skill, note taking develops with practice. I went on to teach preschool, kindergarten, and first grade and earned my masters degree in.
Practicing proven note taking techniques can dramatically improve a students academic performance. Some students struggle in college because they have never learned an effective way to record and organize the. Build strength and size with the cube method muscle. Cost per cubic metre method is specific for building projects and aims to overcome the current criticism floor area method that does not take into. The cube method for strongman juggernaut training systems. But i am on my second wave and experiencing a screaming halt. Printable cube pattern or template a to z teacher stuff. The magic cube is the worlds most popular toy, with over 350 million having been sold worldwide. Westside barbell is the strongest gym in the world. Lilly gives you a lot of freedom when choosing your assitance work for this program.
The cube method is not just another powerlifting program. Dec 05, 2012 the cube method is a comprehensive program that will help you take out all of the uncertainty in your training and finally give you a definitive program to help you to achieve your goals. The cube method is a fairly new routine gaining popularity. Week 1heavy work week 2explosive work week 3repetition work i call it cube tr. As you can see, the cube method is not the most straight forward program. Cube method spreadsheet after deciding to take a break from sheiko until i can handle the intensityvolume, i have switched to the cube method by brandon lilly. It combines and rotates heavy days, rep days, and explosive days in a way that has. All you need is basically a sheet of cardboard, a math triangle, a. Brandon lilly is a beast with huge raw and geared powerlifting totals. A quick intro to the cube method for those of you that dont know how i model my training, this is my second week of my deadlift wave so it is a speed week. Here is an excerpt from the book that outlines the basic philosophy of the. If specific pf and cf cannot be elicited from the program personnel after careful questioning, the mid point of a range might be used.
But thats because dave signs my checks and i have to nod and laugh whenever he says. Brandon lilly is the creator of the cube method, and currently trains at berea barbell in berea, ky. Brandon lillys cube predator program is a successor to the cube method, which is a 4x weekly powerlifting program with a back to basics approach to training instead, cube predator focuses primarily on the bench press and bench accessories, allowing it to be plugged in to other programs. Download free printable cube template samples in pdf, word and excel formats. The cube method ebook can be found on amazon or jts strength. By now i am sure you all have read over the template, and become somewhat familiar with it. Thanks to ronald mauldin and the folks at the iron temple forums for encouraging to build this calculator. In the book brandon goes over specific weight percentages and set and. May 29, 2014 raw powerlifting priorities with brandon lilly and chad wesley duration. This calculator is for the improved cube program described in his book 365 strong. Brandon lillys cube method program spreadsheet 2020 lift vault.
We can also use 200mm cube, but you have to convert the compressive strength of 200mm cube to the equivalent of 150mm cube to know the actual strength of the concrete. Brandon lillys cube method juggernaut training systems. I started a to z teacher stuff in 1997 when i was getting ready for student teaching. Brandon lilly, one of the greatest powerlifters raw and geared still competing, published the cube method out of my absolute frustration with my. Cube template create a dice for classroom games, or use it for teaching and revision six themes, characters, ideas, or key words. Once linear gains stall theres a bunch of intermediate programmes that can be used 531, texas method, madcow, and so on and so on. Cube predator bench program spreadsheet 2020 lift vault.
Compressive strength of concrete cube test pdf, procedure. Brandon lillys cube method program spreadsheet lift vault. After this, we can use just two of our f2l slots to. Download and create your own document with cube template 11kb 1 pages for free. When you order the cube method for strongman you will also. Color it, cut it out, fold it and glue it together. May 01, 2020 juggernaut method base template spreadsheet. I made them with the goal of making the algorithms easy to memorize.
This template provides a framework which can help in imparting differentiation in the classroom. Once the child understands that this diy cube is the same as the original cube, he can work with large quantities. Once the child understands that this diy cube is the same as the original. Brandon has trained at some of the worlds best powerlifting gyms including westside barbell, lexen xtreme, and guerrilla squad barbell.
Cube method spreadsheet free download as excel spreadsheet. This method was created, and has been used by brandon lilly himself. Just started brandon lilly cube method 3 weeks ago and love the simplicity of the program and how little time sessions take. My second rep program for deadlift i failed 2 reps short. In the book brandon goes over specific weight percentages and set and reps that should be performed during the cycle. You can suggest other variations on this facebook post. The basis for the cube method came from my transition from geared lifter, to training, and competing raw. Apr 18, 2020 the cube method utilizes a back to basics architecture that programs periods of heavy, explosive, repbased, and body work on the big three lifts to form each cycle. This is a great tool for differentiation in the classroom.
Since creating the cube method and watching it evolve with his own training, his teammates, and his trainees, brandon has become an icon of sorts within powerlifting as he is not reserved with his beliefs, and his dedication to results. One popular method of note taking is the cornell system. The cardboard cube template is a pdf instruction page from carnegie mellon university that will show you how to make a perfect 3. Ive heard it 435 different times and it never gets old. Editable discussion cube nets in publisher and word format. The first element discusses how the differentiated instruction can be identified. Samples for new products or innovations may be submitted by the producer or manufacturer of the product, but the.
I might be able to create a custom printable based on your request. Cube template templates diy paper paper crafts cubes paper cube paper diamond ramadan crafts paper crafting use these templates to construct the 5 different platonic solids i. The template is a framework or blueprint which can be used for creating a generic class or function. Cubes math method poster by fun in room 4b teachers pay. Cube method spreadsheet weightlifting sports scribd. The regular printable solution this one is a direct copy of the online beginner solution. In this method, we perform a uw or uw after solving the cross and centers, and then place three edge pairs around the cube so that when we undo that slice move, three edge pairs are created. We can also use 200mm cube, but you have to convert the compressive strength of 200mm cube to the. Lilly says that with just one 10week cycle, the average gains for a male are 36 pounds on the squat, 22 pounds on the bench, and 43 pounds on the deadlift. One is in color, which i have made to show the class. The knowledge and experience of a 10 year career in powerlifting the cube method has given me the greatest multiply, and raw totals in my career.
The standard template there is a great story from dave about how the standard template originated. The second element illustrates the method through which teachers can differentiate. Editable discussion cubes templates teaching resources. The cube method for strongman is an unbelievable value as a stand alone product. Cube template 4 free templates in pdf, word, excel download. My waves are 3 weeks for squat bench and deadlift and they are modeled like this. The cube method utilizes a back to basics architecture that programs periods of heavy, explosive, repbased, and body work on the big three lifts to form each cycle. A cube can be easily assembled by downloading a paper cube template on a regular sized paper, cutting it out, folding alongside the lines and gluing the sides together at the tabs. Printable writing paper, patterns, and border paper. Looking for templates for crafts, scrapbooking or any other project.
Cube method spreadsheet brandon lilly weight training athletic. Each guide can be printed out on a single sheet of paper, so they are really easy to carry around. Cube method spreadsheet brandon lilly free download as excel spreadsheet. You can also make a new resume with our online resume builder which is free and easy to use. I have created a threedimensional cube that includes the steps on each of the sides. This includes both the original rubiksbrand cube and similar puzzles with or without an improved internal mechanism. Very similar to the powerliftingtowin novice programs progression protocol, the juggernaut method. Create your own cube for personal or commercial use with this editable cube template. Here is an excerpt from the book that outlines the basic philosophy of the program note. And while other powerlifting programs have you chase prs throughout the training cycle, the cube method has you focus on slow, steady gains so that you peak when it counts. To do this, i grouped similar algorithms together, color coded common triggers and have chosen related algorithms whenever possible e. Its difficult for me to express the significance of this in one line so allow me to reiterate while using italics because you and i both know italics makes me even more serious. Download cube template for free formtemplate offers you hundreds of resume templates that you can choose the one that suits your work experience and sense of design. As of this publishing, brandon holds the number one ranking in.