Here is how im doing things:
Sunday - ME Squat
Mon - ME Bench
Tue - off
wed - DE Squat
thur - DE/RE Bench
fri-off
sat - off
some lighter olympic lift workouts 1-2x per week as well, not heavy, just practacing speed and form. Not expecting it to really carry over to powerlifts much, but its fun and helps my flexibility/gpp etc.
ME Squat
- 1-2 RM of Squat/Box Squat/deadlift etc
- Front Squats
- Good morning / Rack Pull
- GHR/RDL/SLDL/Reverse Hypers
ME Bench
- 1 - 3 rep wave BB Bench varrying grips
- BB / DB / Seated rows
- Some type of DB Press / Extension
- Rack Lockouts / JM Press
DE Squat
- warmup : box Jumps
- Speed Box Squats
- High Pulls / Speed Deadlift (low volume. Not always performed)
- Good Morning / Rack Lockouts / Sumo Deadlifts
- Quad dominant (front squats, atg squats, leg press etc)
- Unilateral (pistol squat etc,, prehab work)
DE/RE Bench
- Plyo Pushups
- RE Bench 4-6 rep range, 2-3 sets
- Pulls/Chins
- Overhead work (push press/ strict/ DB/ etc)
- Rowing (DB, BB, seated, chest supported etc)
- biceps
OK, so its not exactly 'Westside' but I have a feeling its going to work very damn well for myself, and that may just be the most important thing. In my off days Ill probally do some higher rep GHRs/Pullthroughs. Looking to put some quality size on, as well as get some huge PRs here. 600lbs deadlift is going to be a peice of cake in a few weeks!
Oh and may as week put my diet in here too:
~5000 cals per day. Dont care about macros, just try to eat lots of animals (no problem here). Probally will shitload PWO on Sunday/Monday after the ME days, drop into a burger place / buffet and get it done haha. Will be running some creatine and some glucosomine throughout too.
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