My Custom 15 Week Cube Cycle

Cube Method
Start Date
Exercise Options
Comp Squat
Box Squat
High Bar Squat
Front Squat
Split Squat
Paused Squat
1rm
250
200
210
150
130
210
92.5%
231.25
185
194.25
138.75
120.25
194.25
95.0%
237.5
190
199.5
142.5
123.5
199.5
97.5%
243.75
195
204.75
146.25
126.75
204.75
100.0%
250
200
210
150
130
210
102.5%
256.25
205
215.25
153.75
133.25
215.25
Comp Bench
Touch & Go
Slingshot
Floor Press
Narrow Bench
Wide Bench
1 Board Press
2 Board Press
3 Board Press
155
160
165
140
140
135
140
150
155
143.375
148
152.625
129.5
129.5
124.875
129.5
138.75
143.375
147.25
152
156.75
133
133
128.25
133
142.5
147.25
151.125
156
160.875
136.5
136.5
131.625
136.5
146.25
151.125
155
160
165
140
140
135
140
150
155
158.875
164
169.125
143.5
143.5
138.375
143.5
153.75
158.875
Comp Deadlift
Stiff Leg Deadlift
Sumo Deadlift
Deficit Deadlift
6" Block Pull
Box Deadlift
260
250
200
230
300
200
240.5
231.25
185
212.75
277.5
185
247
237.5
190
218.5
285
190
253.5
243.75
195
224.25
292.5
195
260
250
200
230
300
200
266.5
256.25
205
235.75
307.5
205
WEEK
Squat
1
Exercise
Comp Squat
High Bar Squat
Split Squat
Max
231.25
194.25
120.25
Set
Rep
4
12
3
8
3
8
%
Pril No KG
60% 1.60 138.8
70% 1.00
136
60% 0.80 72.15
TOTAL PRIL
2
Exercise
Comp Squat
Box Squat
Front Squat
Set
231.25
185.00
138.75
Rep
8
2
5
4
5
4
%
Pril No KG
65% 0.89 150.3
60% 1.11
111
60% 1.11 83.25
Total Pril
3
Exercise
Comp Squat
Box Squat
Paused Squat
Set
231.25
185.00
194.25
Rep
5
5
3
3
5
3
3.11
%
Pril No KG
75% 1.39 173.4
85% 0.60 157.3
80% 1.00 155.4
Total Pril
4
Exercise
Comp Squat
High Bar Squat
Split Squat
Set
237.50
199.50
123.50
5
3
3
Rep
10
10
8
2.99
%
Pril No KG
65% 1.67 154.4
65% 1.00 129.7
60% 0.80
74.1
TOTAL PRIL
5
Exercise
Comp Squat
Box Squat
Front Squat
Set
237.50
190.00
142.50
Rep
6
3
5
4
4
4
Total Pril
Exercise
Comp Squat
Box Squat
Paused Squat
Comp Squat
Set
237.50
190.00
199.50
237.50
Rep
4
4
5
2
5
3
3
3
Total Pril
3.40
3.47
%
Pril No KG
65% 1.00 154.4
65% 1.11 123.5
60% 0.89
85.5
3.00
%
Pril No KG
80% 1.07
190
85% 0.67 161.5
80% 1.00 159.6
80% 0.60
190
3.33
Exercise
Comp Squat
High Bar Squat
Split Squat
Max
243.75
204.75
126.75
Set
Rep
3
8
3
8
4
9
%
Pril No KG
70% 1.00 170.6
70% 1.00 143.3
65% 1.20 82.39
TOTAL PRIL
8
Exercise
Comp Squat
Box Squat
Front Squat
Set
243.75
195.00
146.25
Rep
8
3
5
3
5
2
Total Pril
10
11
12
13
Exercise
Comp Squat
Box Squat
Paused Squat
Comp Squat
243.75
195.00
204.75
243.75
Exercise
Comp Squat
High Bar Squat
Split Squat
High Bar Squat
250.00
210.00
130.00
210.00
Exercise
Comp Squat
Box Squat
Front Squat
Box Squat
250.00
185.00
138.75
185.00
Exercise
Comp Squat
Box Squat
Paused Squat
Comp Squat
250.00
200.00
210.00
250.00
Exercise
Comp Squat
High Bar Squat
Split Squat
High Bar Squat
256.25
215.25
133.25
215.25
Rep
5
2
4
2
5
3
4
4
Total Pril
3.20
%
Pril No KG
65% 1.33 158.4
65% 0.83 126.8
70% 0.83 102.4
3.00
Set
%
Pril No KG
80% 0.67
195
80% 0.53
156
80% 1.00 163.8
75% 0.89 182.8
3.09
Set
Rep
%
Pril No KG
6 80% 0.90
200
6 75% 0.75 157.5
8 65% 0.53
84.5
7 70%
0.88 147
TOTAL PRIL
3.06
3
3
2
3
Set
Rep
6
2
4
3
5
2
3
2
Total Pril
%
Pril No KG
70% 1.00
175
65% 0.67 120.3
70% 0.83 97.13
70% 0.50 129.5
3.00
Set
%
Pril No KG
85% 0.40 212.5
80% 1.33
160
85% 0.67 178.5
80% 0.80
200
3.20
Rep
3
2
5
4
5
2
4
3
Total Pril
Set
3
3
4
2
Rep
%
Pril No
5 85% 0.75
6 75% 0.75
6 75% 1.00
7 70%
0.58
TOTAL PRIL
3.08
KG
217.8
161.4
99.94
150.7
14
Exercise
Comp Squat
Box Squat
Front Squat
Set
256.25
205.00
153.75
Rep
5
2
5
2
7
3
Total Pril
15
16
Exercise
Comp Squat
Box Squat
Paused Squat
Comp Squat
MAX OUT
Set
256.25
205.00
215.25
256.25
Rep
2
1
3
3
4
2
4
4
Total Pril
%
Pril No KG
75% 0.83 192.2
75% 0.83 153.8
65% 1.17 99.94
2.83
%
Pril No KG
95% 0.29 243.4
85% 0.60 174.3
90% 1.14 193.7
80% 1.07
205
3.10
Bench
Exercise
Comp Bench
1 Board Press
Slingshot
Max
143.38
129.50
152.63
Set
Rep
8
2
5
4
5
4
Deadlift
%
Pril No KG
65% 0.89 93.19
60% 1.11
77.7
60% 1.11 91.58
Total Pril
Exercise
Comp Bench
Narrow Bench
3 Board Press
Set
143.38
129.50
143.38
Rep
5
5
3
3
5
3
Set
143.38
129.50
152.63
Rep
4
12
3
8
3
8
%
Pril No KG
75% 1.39 107.5
85% 0.60 110.1
80% 1.00 114.7
Exercise
Comp Bench
Narrow Bench
2 Board Press
Wide Bench
Exercise
Comp Bench
1 Board Press
Slingshot
Set
147.25
133.00
156.75
6
5
4
%
Pril No KG
60% 1.60 86.03
70% 1.00 90.65
60% 0.80 91.58
%
Pril No KG
65% 1.00 95.71
65% 1.11 86.45
60% 0.89 94.05
Total Pril
3.00
147.25
133.00
142.50
128.25
Rep
4
4
5
2
5
3
3
3
Total Pril
Set
147.25
133.00
156.75
Rep
5
10
3
10
3
8
5
3
5
Exercise
Comp Deadlift
Set
240.50
4
3
3
Exercise
Comp Deadlift
240.50
Exercise
Comp Deadlift
247.00
%
Pril No KG
80% 1.07 117.8
85% 0.67 113.1
80% 1.00
114
0.60
80%
102.6
3.33
Exercise
Comp Deadlift
%
Pril No KG
65% 1.67 95.71
65% 1.00 86.45
60% 0.80 94.05
Exercise
Comp Deadlift
TOTAL PRIL
Set
8
5
5
3.40
Rep
3
4
4
Set
Set
2.99
TOTAL PRIL
Exercise
Comp Bench
1 Board Press
Slingshot
Max
240.50
3.11
Total Pril
Exercise
Comp Bench
1 Board Press
Slingshot
Exercise
Comp Deadlift
3.47
Set
4
5
5
3
Total Pril
Set
247.00
5
3
3
Set
247.00
6
5
4
Exercise
Comp Bench
1 Board Press
Slingshot
Set
151.13
136.50
160.88
Rep
8
3
5
3
5
2
%
Pril No KG
65% 1.33 98.23
65% 0.83 88.73
70% 0.83 112.6
Total Pril
Exercise
Comp Bench
Narrow Bench
1 Board Press
Wide Bench
Exercise
Comp Bench
1 Board Press
Slingshot
Set
151.13
136.50
136.50
131.63
Rep
5
2
4
2
5
3
4
4
Total Pril
Set
151.13
136.50
160.88
Rep
3
8
3
8
4
9
Set
155.00
140.00
165.00
160.00
Exercise
Comp Bench
Narrow Bench
Slingshot
Wide Bench
155.00
140.00
165.00
135.00
Exercise
Comp Deadlift
1 Board Press
Slingshot
Touch & Go
260.00
140.00
165.00
160.00
Exercise
Comp Bench
1 Board Press
Slingshot
158.88
143.50
169.13
Rep
6
2
4
3
5
2
3
2
Total Pril
Set
Rep
3
2
5
4
5
2
4
3
Total Pril
Set
3
3
2
3
Set
5
5
7
%
Pril No
80% 0.67
80% 0.53
80% 1.00
75% 0.89
3.09
KG
120.9
109.2
109.2
98.72
Exercise
Comp Deadlift
%
Pril No KG
70% 1.00 105.8
70% 1.00 95.55
65% 1.20 104.6
Exercise
Comp Deadlift
Total Pril
253.50
5
4
5
4
Total Pril
Set
253.50
3
3
4
Set
253.50
8
5
5
3.20
%
Pril No KG
70% 1.00 108.5
65% 0.67
91
70% 0.83 115.5
70% 0.50
112
3.00
Exercise
Comp Deadlift
%
Pril No KG
85% 0.40 131.8
80% 1.33
112
85% 0.67 140.3
80% 0.80
108
3.20
Exercise
Comp Deadlift
Rep
%
Pril No KG
6
80% 0.90
208
6
75% 0.75
105
8
65% 0.53 107.3
7
70%
0.88 112
TOTAL PRIL
3.06
Rep
2
2
3
Set
3.00
TOTAL PRIL
Exercise
Comp Bench
1 Board Press
Slingshot
Touch & Go
Exercise
Comp Deadlift
%
Pril No KG
75% 0.83 119.2
75% 0.83 107.6
65% 1.17 109.9
2.83
Set
260.00
3
5
5
4
Total Pril
Set
260.00
#N/A
Exercise
Comp Bench
155.00
Exercise
Comp Deadlift
266.50
3
3
2
3
Set
6
4
5
3
Total Pril
Set
2
3
4
4
Total Pril
Exercise
Comp Bench
Narrow Bench
Slingshot
Wide Bench
Exercise
Comp Bench
1 Board Press
Slingshot
Touch & Go
MAX OUT
Set
158.88
143.50
169.13
138.38
Rep
2
1
3
3
4
2
4
4
Total Pril
Set
158.88
143.50
169.13
164.00
3
3
4
2
%
Pril No KG
95% 0.29 150.9
85% 0.60
122
90% 1.14 152.2
80% 1.07 110.7
3.10
Exercise
Comp Deadlift
Rep
%
Pril No KG
5
85% 0.75
135
6
75% 0.75 107.6
6
75% 1.00 126.8
7
70%
0.58 114.8
TOTAL PRIL
3.08
Exercise
Comp Deadlift
Set
266.50
3
3
4
2
Set
266.50
5
5
7
Total Pril
MAX OUT
Deadlift
Rep
5
3
3
%
Pril No KG
75% 1.39 180.4
85% 0.60
80% 1.00
Total Pril
Rep
12
8
8
2.99
%
Pril No KG
60% 1.60 144.3
70% 1.00
60% 0.80
TOTAL PRIL
Rep
2
4
4
3.40
%
Pril No KG
65% 0.89 156.3
60% 1.11
60% 1.11
Total Pril
3.11
Rep
4
2
3
3
Total Pril
%
Pril No KG
80% 1.07 197.6
85% 0.67
80% 1.00
80% 0.60
3.33
Rep
10
10
8
%
Pril No KG
65% 1.67 160.6
65% 1.00
60% 0.80
TOTAL PRIL
Rep
3
4
4
Total Pril
3.47
%
Pril No KG
65% 1.00 160.6
65% 1.11
60% 0.89
3.00
Rep
2
2
3
4
Total Pril
%
Pril No KG
80% 0.67 202.8
80% 0.53
80% 1.00
75% 0.89
3.09
Rep
8
8
9
%
Pril No KG
70% 1.00 177.5
70% 1.00
65% 1.20
TOTAL PRIL
Rep
3
3
2
Total Pril
Rep
2
4
2
3
Total Pril
3.20
%
Pril No KG
65% 1.33 164.8
65% 0.83
70% 0.83
3.00
%
Pril No
85% 0.40
80% 1.33
85% 0.67
80% 0.80
3.20
KG
221
Rep
%
Pril No
6
80% 0.90
6
75% 0.75
8
65% 0.53
7
70%
88%
TOTAL PRIL
3.06
KG
208
Rep
2
3
2
2
Total Pril
%
Pril No KG
70% 1.00 108.5
65% 0.67
70% 0.83
70% 0.50
3.00
Rep
1
3
2
4
Total Pril
%
Pril No KG
95% 0.29 253.2
85% 0.60
90% 1.14
80% 1.07
3.10
Rep
%
Pril No KG
5
85% 0.75 226.5
6
75% 0.75
6
75% 1.00
7
70%
58%
TOTAL PRIL
3.08
Rep
2
2
3
Total Pril
%
Pril No KG
75% 0.83 199.9
75% 0.83
65% 1.17
2.83

My Custom 15 Week Cube Cycle

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My Custom 15 Week Cube Cycle

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Cube Method

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