It’s funny you achieved EXACTLY what I am trying to achieve right now, Just that I am a few years older and I got up to these lifts doing WS4SB III for 15 weeks. My lifts are currently 225 bench and 335 squat at 180 lbs. I am aiming for 275 and 405 also.
Can you give details of your WS4SB III workout. What exercises did you pick etc.
A typical week looked a little like this…
Monday - ME upper
A) BB bench - 3rm
B) BB Incline - 3x15
C1) Chest supported rows - 3x8
C2) Rear delt flies - 3x8
D1) DB shrugs - 3x15
D2 (sometimes) - DB shoulder press 3x6
Depending how I felt, a few sets of arms after
Tuesday - ME lower
A) Back squat - work up with 5 reps, then 3 reps. Then I usually always maxed out
B) Bulgarian Split Squat DB - 4x8 each leg
C) Romanian deadlift with DB - 4x8
Sometimes I would throw in some calf work at the end, but those 3 exercises killed me
Thursday - Rep Upper
A) BB Bench press - started with 3 sets of max reps with 185, then 205
B1) BW Pullups - 4x6
B2) Rear Delt flies - 4x8
C1) DB Lateral raises - 4x12
C2) DB Shrugs - 4x12
Sometimes did arm work, but hardly ever worked on grip
I didn’t do much of the DE lower, but I did play basketball alot. I could touch a basketball rim at the beginning of WS4SB, at the end I was dunking.
I made small changes to the original template, and I would do the exercises listed above pretty much week in and week out. Didn’t see a need to change anything since I was hitting PR’s every week.