T-Bone Strength Update

Its been quite the roller coaster the past month. Getting settled into my new place, new environment, and more importantly, new gym. Basically, everything is new, including my training.

What I want is a 500lb bench. I'm not far off from that. Not by a long shot. I've also decided to dedicate my training for 2014 (unless something drastically changes) to training 100% raw. Hell I may even do a  3 lift raw meet for shits n giggles. I've been so focused on touching in a shirt, making sure a shirt fits, not gaining too much weight or losing too much weight so that the tightness isn't or is there. To hell with that. If I can't touch a weight raw, to hell with it, I quit :P But in all seriousness, I'm looking to add 25lbs to my bench in a hurry. Here's how I plan to do it:

I've taken the philosophy of boring but big, 3x3, and old school bodybuilding and I've come up with the boring but big old school 3x3 bodybuilding program! Epic name right? Admit it, you chuckled.

When in vegas at the IPL worlds, we learned of a 3x3 program for shirted lifters that requires zero warm up and apparently adds pounds to your bench in a hurry. 0.o? No, that is retarded. As was evident by having the lifter I was talking to about it tell me of his crew having multiple injuries as a result. Hmmm, wonder why? Well the breakdown is as follows:

3x3x3 (3 mini cycles of 3x3)
Starting at 75% the first week, 80% the second week, and 85% the third week. Using 92.5% of my 1RM for this 9 week cycle.

3x3x2 (3 mini cycles of 3x2)
Starting at 82.5% the 4th week, 85% the 5th week, and 87.5% the 6th week

3x3x1 (3 mini cycles of 3 sets of 1)
Starting at 90% the 7th week, 95% the 8th week, and go for broke on the 9th week

Accessory work will focus on building triceps, pecs, front and rear deltoids, lots of back work and I've incorporated a lower body day which focuses on alternating heavy sets of 3-5 with squats and deadlifts with high reps of 10-20 with squats and deadlifts. Goal is to build up all weak spots to build a better base for foot positioning and also stability.

I will be benching only once a week, doing my squat and deadlift training another day, and then a bodybuilding day which will focus on the aforementioned body parts. I will however take some advice I got from Brandon Lilly and train my triceps 3 times a week as well as my lats.

How has this cycle worked so far? I've already completed a 3x3 with 405. This is something I've never been able to do before.

I don't know what my first meet of the year will be, but I'll be deciding that soon. Stay tuned! (And sorry for the rambling, okay no I'm not!)