Starting Monday, I'm switching my conjugate from my interpretation of Westside (meaning I did what I could with what I had) to my version of The Cube by Brandon Lilly. I'm doing this because the Cube is more geared toward raw lifters than Westside and it focuses on the deadlift more than Westside does.
It was a little confusing to adapt the template, but with some help, I managed to put it together. This is the first time I've written out a program since I was a junior in high school. For the longest time I followed Joe Weider's "Instinctive Training Principle", or the seat-of-the-pants method to you fellow powerlifters.
I set up the main movements for each day of the upcoming cycle and set up priorities for my assistance movements. The reason I did this is that it's halfway between my usual instinctive assistance regimen and a fully structured setup. Usually I would have made no adjustment, but it's come to my attention that recently I've neglected a whole bunch of lower body assistance work that has been working for me since I started lifting.
Without Further Ado, My Monster Bench Meet Training Cycle:
Week 1
RE Free Squat (always free squats) 320x8x1
DE Bench (DE will always be full benches to grease the groove) 225x3x8
ME Deficit Deadlift 355x2x5
Week 2
DE Squat 275x3x8
ME Floor Press 275x2x5
RE Snatch Grip Deadlift (will use straps, unsure of weight, so I will set my 8RM)
Week 3
ME Squat 365x2x5
RE Floor Press 225x8x1
DE Deadlift (conventional from floor, again greasing the groove) 275x3x8
Week 4
RE Squat 365x6x1
DE Bench 245x2x6
ME Rack Pull (2" from floor) 375x2x3
Week 5
DE Squat 295x2x6
ME Bench 325x2x3
RE Rack Pull (4" from floor) 355x6x1
Week 6
ME Squat 390x2x3
RE 2-Board 315x6x1
DE Deadlift 295x2x6
Week 7
RE Squat 390x2x1
DE Bench 255x2x5
Rack Pull (4" up) 400x1, 410x1, 420x1
Week 8
DE Squat 320x2x5
ME 2-Board 345x1, 355x1, 365x1
RE Deficit Pull 375x2x1
Week 9
ME Squat 410x1, 425x1, 435x1
RE Bench 330x2x1
DE Deadlift 315x2x5
Week 10
Push/Pull PRs in the 14th Annual Pgh Monster Bench & Deadlift Meet
Current Conservative Goal: 800 Push/Pull, 355 Bench 445 Deadlift
Current Stretch Goal: 900 Push/Pull, 405 Bench 495 Deadlift
Squat Assistance Must Haves
GHR, LUNGES, Hip Thrust
To be included
Oly Squats, Front Squats, Leg Press, Split Squat, Good Mornings (squatting and strict)
Bench Assist Must Haves
Tate Press, JM Press, OHP, DB Rows, Band Pullaparts
To be included
DB Bench, CG Incline (possible main movement, I lack experience with these)
Deadlift Assist Must Haves
RDL, Barbell Rows (many grips and body positionings, most of them heavy), Back Extensions (Heavy as possible for sets of 20)
Include
Kroc Row, Pullup, Good Mornings (rounded back and seated), Sumo Pull, Snatch Grip Pull
The weights are subject to change based on how I feel, but I do like the template.
As usual, I am open to any observations, questions, comments, concerns, complaints, gripes, or downright objections. Anything at all that you'd like to discuss.
