I wanted to give it a shot to see if it will work for me mostly just for variety and fun. Just to keep myself interested. Here’s how I have it planned out.
Sunday: DE bench
-upper body plyos
-assistance (mostly shoulders, chest, and tris)
Monday: 5/3/1 Squat and Deadlift
Wednesday: DE Legs
lower body plyos
Friday: 5/3/1 bench and press
assistance (mostly back and lats)
Of course for the press and DL, I’ll being using a max adjusted for doing the work before it.
-Figured I’d do 5 weeks of just hitting the prescribed reps on the 5/3/1 work
-Lots of volume for assistance for hypertrophy, conditioning, and re/pre-hab with all assistance being non-barbell work.
-For the DE work, it would be high volume, low to no accommodating resistance.
-Then around 4 weeks of going balls to the wall on the 5/3/1 work.
-Lower volume on assistance, heavier weight, including some barbell work.
-DE work will have more accommodating resistance and lower volume.
-after that phase, the next will be 2-3 weeks. Hit just the prescribed 5/3/1 reps with singles between 90-95% for the first week or two after the rep work.
-very little assistance work, mostly just to keep myself healthy
-take the box away for DE squat work and the accommodating resistance for everything and keep volume low
-last week, 5/3/1 days will be replace with low volume DE work and the last two days will be at close to 25-35% of max.
DE work is determined by previous maxes, not calculated maxes or predicted maxes.
My hope is that this will be harder to screw up than the Westside method since I don’t have to choose special exercises for the ME days. Also, so I get more practice with the comp lifts while still having the DE work for more skill work and explosiveness.