In case you may not know already, I have sucessfully completing 6 out of 8 weeks on Christian Thibadeu’s 8 weeks to a record bench program, and added 30 pounds to my bench (shatering an almost year long plateau). With that weight off of my chest (quite literally), I have decided to end the program early and get back to training the big 3 (Squat, Bench, Deadlift). For my training, I plan on doing a Westside/Juggernaut method hybrid that looks something like this:
Sunday: Max effort bench
Tuesday: Jugg method Squat
Thursday: Dynamic effort bench
Friday or Saturday: Jugg method Deadlift
The reason for this hybrid program is simple, I have found that I have the best gains on bench press when I bench heavy and with a higher frequency (Westside), and I have found that my squat and deadlift improve the best when I train using submaximal loads with a higher volume (Juggernaut Method).
Bench press goals: I just added 30 pounds to my bench in 6 weeks so im not expecting anything huge here just yet. A nice 10-15 pound gain in the next few months will be nice.
Squat goals: I want to be able to squat 405 in the next few months, so thats anywhere from a 50-60 pounds gain from where I am right now.
Deadlift: I have high hopes for this lift because I am realatively new to it (only been deadlifting for about 6 months) and the sky is the limit. My ultimate goal is to hit 600 about a year from now, but for now I am looking to hit 500 in the next few months.
Bench: 265x1 (easy), 275x0 (halfway, could have got it if I was fresh)
Squat: 315x5, 335x3 (im not sure what my 1RM is but it should be around 355)
Deadlift: 455x1 (just did this one today and it was a PR, after NOT TRAINING IT FOR 2 MONTHS!!!)
I will be starting up my training next week and I will do my best to get some videos of my workouts posted. If you want to check out my last log it is called: Alex’s 8 Weeks to a Record Bench.