Tbone Strength Revalation

I'm going to drop a bombshell right here right now: I'm going back to 3 lift meets...eventually. I've been thinking about this for a long time, and I just have unfinished business with not having a huge total. I'm going to start squatting and deadlifting regularly, strictly Westside as I got the best results from using a Westside template with my squatting and deadlifting.

I'm going to mainly focus at the moment at getting a bigger bench, because quite honestly, bench only is incredibly fun, however, not having a 2000+lb total has bothered me for quite sometime now. I'm going to train my squat and deadlift in 6-week waves. I'll start with getting readjusted to squatting and deadlifting for 6 weeks with no equipment, no belt, no knee wraps, no super suits.

It'll go something along the lines of:

Week One: 5x5 Raw Squat, High Rack Pulls for heavy triple.

Week Two: 6x5 Raw Squat, Lower Rack Pulls for heavy doubles.

Week Three: 10-12 sets of 2 Box Squat, Deficit deadlifts for medium-heavy triple.

Week Four: 10-12 sets of 2 Raw Squat, Higher Deficit Deadlifts for medium-heavy double.

Week Five: Work up to a heavy triple Raw Squat, Work up to heavy triple conventional deadlift.

Week Six: 10x2 at 45-50% Raw Squat, 10 singles of deadlifts with around 45-50%, mix up conventional and sumo stances.

Why am I doing this you might ask? At the moment its quite simple, I want to get stronger, all over. Plus, I want to get my bench press stronger. So why squat and deadlift then? Every big bencher I have spoken with has said if you want a big bench you need to squat big because the squat helps build your legs, back, and hips to help your leg drive to make weights fly off of your chest. Okay, so why deadlift? Quite honestly, I like deadlifting, I'm weird like that. However, there is some carry over to the bench, having a very strong back and a strong grip will help me control heavier weights. My bench equipped is well over 600 I'm positive about that, however, I struggled with 700+ in my hands because I don't have that strong of a back or a grip anymore, well that is going to change!

I'll evaluate where I'm at after this 6 week wave before I plan my next attack. It should be noted that I am STILL BENCH ONLY, however I want to get stronger legs and a stronger back, so why not squat and deadlift? Also it should be noted I'm only going to train 3 days a week. My Bench day, my squat and deadlift day, and then a tricep and shoulder day. This plan of attack I feel will get me really good results.

Do I have any goals for the squat and dead? To be honest not at the moment, I just want to recondition myself in both lifts to where I can start dealing with weights I was working with before I went bench only. Equipped I was squatting 700+ and with straps and a suit I was just around 600 on the deadlift. I'll probably come up with some sort of goals after this 6 week cycle which I'm really looking forward to starting this week! Who knows, maybe when I quit being so damn week I'll do a 3 lift raw meet down the line, that could be fun!

My eye is on the prize however, 600+ on the bench! It will happen!

Big T