I have a trainer, lift 3x week MWF Sq/B/DL, respectively. Westside conjugate method. I'm 46, 5'9" and 195 lbs, have been at it for now 7 months, and have put on 20 lbs of mass. Current maxes are 365/255/455. End of year goals are 385/275/475, which I am confident I'll hit with the exception of bench.
Training is heavy with mostly 1RM, 2RM and 3Rm training, with and w/o accommodating resistance (bands/chains). Accessory exercises add volume, with typical movements in the 10 rep to 20 rep range, including reverse hypers, GHR's, hip presses, snatch grip deads, dumbell/Tbar rows, various tricep extensions, pullups, etc.
Of course, the training revolves around strength, and higher volume stuff is reserved for accessory work.
Frankly, I'd like to pack on more mass and get my bench moving, and was thinking of adding a 4th day on my own doing higher rep hypertrophy work for chest and arms. I'll admit that part of this is ego.
Do you think adding in that extra day will jive with the rest of my programming and will it achieve my goals of helping my bench numbers and adding mass?
If it matters, my coach wants me in after SQ to hit the sled for active recovery and to help my conditioning. He says it sucks. I just haven't added it in yet.