Lilly gives you a lot of freedom when choosing your assitance work for this program. In particular, the new cube kingpin method is examined. Im not going down the rabbit hole of the programs that offer various accessory. Sometimes these partial methods improve the move count of a normal method, and sometimes they just provide a different style that some people may. All of that knowledge and training experience has come together in the cube method. The cube method has given me the greatest multiply, and raw totals in my 10 year career. In this article well be taking a look at jim wendlers 531 powerlifting system, a program thats been used by millions of athletes and lifters around the world.
I had the mock meet today and overaal pretty disapointed in the results. Leave a like or comment to help spread the awareness of this training program. Texas method commits 3xweek to training the squat and pressing slots, which may be appropriate if the concentrated volume can be tolerated. Now, before i begin, it is extremely important to note that 531 is not a generic, cookie cutter program that you can easily analyze. Now looking to follow a structured programme and make some consistent gains on the big 3. There is constant debate about what program is best, cube method, westside, juggernaut method, 531, the list goes on. Awesome program for anyone who is physically able to complete it. However, for older lifters, that may not be the case. This extremely popular strength training program is based off of the rep schemes 5, 3, 1, as the name suggests.
Whether youve just learnt how to solve the cube or youre a veteran, there are many different methods that are available, each with their own unique opportunities to improve in speed if thats what you want to do. Jim wendlers 531 is all about starting with very light weights while progressing slowly and consistently. The krypteia program has been used by all the hscollege athletes i work with and members of the private forum. And you can also visit its official website, where all the steps are given with. The cube method is the powerlifting training program that has taken athlete after athlete to the next level of strength. Jul 18, 2014 a bit about me been lifting on and off a few years where ive just done my own thing. But i am on my second wave and experiencing a screaming halt. Alan thrall basic program pound mass weight training scribd.
For this article, were going to discuss the basic structure of 531. This calculator is for the improved cube program described in his book 365 strong. Filter efficiency guide 1 arrestance and dust spot efficiency ratings are based on the ashrae 52. Just moved to a new state so wanting to keep things simple right now. Apr 30, 2014 im looking at you texas method and madcows i dont know what cube method is or how it compares to 531, but i didnt start to appreciate the magic of 531 until about the 5th cycle. Dec, 2012 i couldnt be more impressed with the cube method for strongmanbrandon lilly i knew the cube method was not only perfect for powerlifting but strongman as well. Rather than use a standard conjugate method, you will use wendlers template for me work, and every month switch some of the events your focused on. Once linear gains stall theres a bunch of intermediate.
Nov 16, 2019 contents1 juggernaut training method overview2 juggernaut training books3 juggernaut base method program spreadsheet3. He is a threetime letter winner at the university of arizona football and has squatted pounds in competition. Zb short for zborowskibruchem after its inventors, zbigniew zborowski and ron van bruchem is a very efficient but algorithmintensive method which is a variation of. While you can sometimes funnel lifes stress into your training in a positive way, it will inevitably. 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. My waves are 3 weeks for squat bench and deadlift and they are modeled like this. If you have trained for a while and exhausted your novice gains then jim wendlers 531 program or brandon lillys cube method may be right for you. Added a non wendler 531 template called karls method from the starting strength forum. Here is an interpretation of the cube method that you can use for your own programming needs. Nov 26, 20 5x5 vs 5,3,1 vs the cube method the strength doc. Munch us epa, office of ground water and drinking water l.
I dont think youre getting good value for your purchase, but, at the same time, it is hard to stay true to a program without having the book. Unfortunately, both texas method and 53 1 appear to have missed the memo for a big chunk of the intermediate population. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westsidebarbell conjugate method. Contents1 juggernaut training method overview2 juggernaut training books3 juggernaut base method program spreadsheet3. Just finished up a 10 week cycle of the cube method. Zz is a modern method for speed solving the rubiks cube, originally proposed by zbigniew zborowski in 2006. 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.
If you are looking for a simple to follow but by no means easy training program that can increase your raw strength massively, this could very well be the program for you. Even coming off a pec injury in january, my raw bench worked better with the cube method nice variety of exercises, especially for the deadlift need access to. 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. There are a couple of methods which only provide a way to solve a part of the cube. Torn between the cube or 531 read both brandon lillys strong 365 and. He is a threetime letter winner at the university of arizona football and has squatted. This allows athletes to take advantage of the highlyeffective structure and programming technicalities found in powerlifting plans while also accommodating for conditioning a sportsrelated work. Im looking at you texas method and madcows i dont know what cube method is or how it compares to 531, but i didnt start to appreciate the magic of 531 until about the 5th cycle. Next up in the program cue is going to be brandon lillys the cube method.
There are many ways to solve cube, you will find many answers on searching for it. Brandon lilly is a beast with huge raw and geared powerlifting totals. Several of pavel tsatsoulines routines are described in power to the people including the brutal russian bear program filled with deadlifts and presses. Westside barbell template working with the standard template by jim wendler for. The simplest and most effective training system to increase. Just started brandon lilly cube method 3 weeks ago and love the simplicity of the program and how little time sessions take. The basis for the cube method came from my transition from geared lifter, to training, and competing raw. Week 1heavy work week 2explosive work week 3repetition work i call it cube tr.
I have a meet in july and wanting to use 531 or cube. The standard template there is a great story from dave about how the standard template originated. Through his different book publications, including the original 531, 531 for powerlifting, and beyond 531, jim wendler has produced well. Learn more about tony hortons revolutionary method for staying strong at home. A training program i have seen yield some big results is brandon lillys cube method. A bit about me been lifting on and off a few years where ive just done my own thing.
The simplest and most effective training method for raw strength and beyond 531. Easy vls algorithms valk last slot developed by feliks zemdegs and mats valk images sourced from conrad riders visualcube. Context if you dont have the time to read this heres the basic synopsis. A read is counted each time someone views a publication summary such as the title, abstract, and list of authors, clicks on a figure, or views or downloads the fulltext. The is a graph of my progress from 15 may 2004 until 8 jan 2005. Mondays are high volume, wednesdays are active recovery, and fridays are high intensity. 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. For help, use the rpowerlifting compendium to overcoming weak points. Cube vs 531 what are your guys views on the two against each other. Compared to the other programs weve looked at thus far, wendler is. Download the ideal rubiks cube 19821983 new letters. The cube method application conclusions references cube representation balancing equations examples the phases examples balancing martingale flight phase landing phase cube methods.
I couldnt be more impressed with the cube method for strongmanbrandon lilly i knew the cube method was not only perfect for powerlifting but strongman as well. Powerlifters have been hitting pr after pr, taking their strength to levels. The simplest and most effective training system to increase raw. Whenever possible, as i am addressing the original 531 program, i am going to make.
You might be surprised to learn that the westside method not only builds a freakish amount of strength. Before i begin its important for me to clarify what i aim to accomplish through writing this article. As the torrent of water dried up for the first time in thousands of years. Biggest gzcl method spreadsheet collection 2020 lift vault.
Designed to incorporate move heavy singles into training. I went to my 531 log and went back 6 months and made those training maxes my 1rm for the cube. We will also use the dynamic effort method of speed training to work on conditioning, and good technique with the implements. Cube method vs 531 strength and power the gripboard. Torn between the cube or 531 read both brandon lillys strong 365 and beyond 531 and am leaning towards the cube method. Michal hordeckis zz page provides a good background and description of the zz method for those who arent already familiar with it. Aug 23, 2014 just finished up a 10 week cycle of the cube method.
The cube method by brandon lilly nook book ebook barnes. Your digital download will be available after checkout as well as emailed to you. I have been really wanting to try beyond 531, but dont real. Most of the ebb and flow of training is related to stress in your life. The nearest previous perfect cube is 512 and the nearest next perfect cube is 729. What are your opinions of the pros and cons of each.
Wendlerwestside strongman template the rough edition. This page provides information for learning the zz method. There are two options you can use with the 531 method. Brandon lillys cube method program spreadsheet 2020. I currently do 531, but have read a little on the cube. Measurement of nmethylcarbamoyloximes and nmethylcarbamates in water by direct aqueous injection hplc with postcolumn derivatization revision 1. Then after the first 10 week wave i will do true 1rm lifts for the next cycle.
One the bright side i had a 30lb pr on deadlift, unfortunately i didnt make any progress on my other 2 lifts. I wish i had a program like this when i coming up in powerlifting. Yes, jim wendlers 531 is an excellent program for an intermediate lifter as well. Ive heard it 435 different times and it never gets old. Josh thigpen has perfectly transitioned the cube method for the great sport of strongman. The cube method or wendlers 531 your advice and experiences. The texas method balances the stress of increased weight and varied volume with adequate recovery time so that intermediate lifters will progress for an extended period of time. I made it to the 5th cycle because i committed to it for a year. Is jim wendlers 531 effective for an intermediate lifter. The cube method for strongman juggernaut training systems. If you are an athlete looking to get big, strong, fast, and powerfulthe juggernaut method training program was literally designed specifically for. Compared to the other programs weve looked at thus far, wendler is extremely progressive in his use of autoregulation.
Mainly because of the rotation of the heavy days to aid recovery, the fact theres plenty of volume which should help technique and because the whole 10 weeks. To say we agree on training philosophy is an understatement, so iworking with josh has. That said, the ebook is only 69 pages long and more than half of it centers around brandon lillys philosophies about life rather than the actual cube method. Alan thrall basic program free download as pdf file. The only thing about cube is that the press is an accessory on the body building day.