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Old 02-18-2014, 10:21 PM   #1
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Default Cube?

I've been doing a little looking around trying to find a solid powerbuilding program, and I think I may give the cube a run. I like how it's basically an outline. I would follow it's plan for my main lifts, but I'd choose my own assistance work and program my own 4th day (bodybuilding day). I had contemplated trying the lilliebridge method, but the crazy volume and super low frequency freaked me out. I'm not advanced enough to benefit from that sort of setup. I like the more balanced frequency, volume, and intensity of the cube.

Thoughts?
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Old 02-18-2014, 10:40 PM   #2
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I ran it for a couple cycles, seems like most people focus on bench assistance on their 4th day. Give er a try!
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Old 02-18-2014, 11:37 PM   #3
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Looks good to me, there is a very active facebook group too,
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Old 02-19-2014, 05:53 AM   #4
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I didn't benefit from the speed days and it almost felt like a wasted training. The setup and assistance moves are great though. If you can dig the speed work it is a fun and challenging routine.
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Old 02-19-2014, 08:46 AM   #5
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Personally I love speed/explosive work. I pulled a PR deadlift in a meet last weekend that was pretty fast. I attribute that to speed work. For me it's very effective. Its very similar to high intensity lifting though, so it's not like it's an easy day to go light. You've got to move the weight as fast as possible while firing with everything you've got. I will also say that explosive work has really transferred to my heavy lifts because it taught my body how to recruit the most muscle fiber and work more efficiently.

I ran the cube for one cycle. Gains were ok, recovery was good. I am a member of the CUBE group on Facebook and I see a lot of folks who don't make great gains on their bench. I think it's a good program for early intermediates. The consensus seems to be that cube kingpin is where it's at (365 strong book). Ben Moore and JP Price run Cube Kingpin, maybe you can ask them about it?
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Old 02-19-2014, 09:38 AM   #6
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Quote:
Originally Posted by afraziaaaa View Post
Personally I love speed/explosive work. I pulled a PR deadlift in a meet last weekend that was pretty fast. I attribute that to speed work. For me it's very effective. Its very similar to high intensity lifting though, so it's not like it's an easy day to go light. You've got to move the weight as fast as possible while firing with everything you've got. I will also say that explosive work has really transferred to my heavy lifts because it taught my body how to recruit the most muscle fiber and work more efficiently.

I ran the cube for one cycle. Gains were ok, recovery was good. I am a member of the CUBE group on Facebook and I see a lot of folks who don't make great gains on their bench. I think it's a good program for early intermediates. The consensus seems to be that cube kingpin is where it's at (365 strong book). Ben Moore and JP Price run Cube Kingpin, maybe you can ask them about it?
Cube kingpin...I'll look into it.

I was almost certainly going to end up modifying the cube anyways. I read the original Ebook and I don't really see the point of the rep days. Only 1 set? I thought rep days would be higher volume.

I don't mind speed work. I consider it more form training than anything, and if there's enough volume of it there will still be a training effect.

I know there doesn't seem to be much there for the bench, but that's actually good for me. I'm very slowly building back from a rotator cuff injury which, to be honest, isn't even close to 100% yet. I need lots of shoulder and upper back assistance/volume work before I can even think about benching heavy again.

Thanks for the feedback so far guys. If anyone had suggestions for other powerbuilding programs I'd love to hear it (I love how I can trust you guys not to turn this into a "this is what I'M doing" thread like some other forums).
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Old 02-19-2014, 09:39 AM   #7
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Neither

10/20/LIFE

Remember that name, I have been lucky enough to run a custom version of it. I have also previewed the drafts. There is a powerbuilding version in the works as well.
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Old 02-19-2014, 10:58 AM   #8
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Quote:
Originally Posted by afraziaaaa View Post
Personally I love speed/explosive work. I pulled a PR deadlift in a meet last weekend that was pretty fast. I attribute that to speed work. For me it's very effective. Its very similar to high intensity lifting though, so it's not like it's an easy day to go light. You've got to move the weight as fast as possible while firing with everything you've got. I will also say that explosive work has really transferred to my heavy lifts because it taught my body how to recruit the most muscle fiber and work more efficiently.

I ran the cube for one cycle. Gains were ok, recovery was good. I am a member of the CUBE group on Facebook and I see a lot of folks who don't make great gains on their bench. I think it's a good program for early intermediates. The consensus seems to be that cube kingpin is where it's at (365 strong book). Ben Moore and JP Price run Cube Kingpin, maybe you can ask them about it?
I just finished a cycle of Cube Kingpin. I liked it. As Afraz stated, not much progress on bench (+5 lbs). Deadlift and squat went up considerably. I didn't experience much wear and tear on the shoulders. My elbows didn't like the chins/pullups every session. That said, I don't push or pull the numbers some of you guys do so it is really apples and oranges.
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Old 02-19-2014, 11:35 AM   #9
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Quote:
Originally Posted by J_Byrd View Post
Neither

10/20/LIFE

Remember that name, I have been lucky enough to run a custom version of it. I have also previewed the drafts. There is a powerbuilding version in the works as well.
I'll look into it, thanks!

edit- I can't find a single thing about any 10/20/life program. I'll check it out once it's available, but I need something to run now. Thanks again though!

Quote:
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I just finished a cycle of Cube Kingpin. I liked it. As Afraz stated, not much progress on bench (+5 lbs). Deadlift and squat went up considerably. I didn't experience much wear and tear on the shoulders. My elbows didn't like the chins/pullups every session. That said, I don't push or pull the numbers some of you guys do so it is really apples and oranges.
I actually just looked into cube kingpin and it looks pretty good. Lots more volume, lots of variation which I like. I'm leaning in that direction now.
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Old 02-19-2014, 11:39 AM   #10
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I'll look into it, thanks!
You may need a link, all I got in my search for that was prison related stuff
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