Well I've been lifting weights on and off for 10 years now. 10 years of doing it mostly wrong. The goal is now to do it right. First priority- get stronger. Second- get a little bigger. And in the process make it look good.

After years of 3 to 4 sets of 10-12 reps of isolation exercises I finally figured out I need to do the big 4 (or 5 with pullups) lifts. It's been about three months now that I've been tinkering with "powerlifting". I hesitate to say powerlifting since I'm weak as shit. You have to start somewhere though. After reading a couple of books I decided to make my own hybrid version using The Juggernaut Method and Wendler's 5/3/1. Sure I should just do what the fuck they say and pick one or the other...

Approximate 1RM at 6'0, 200lbs, and roughly 15% body fat:

Bench: 240 (Best ever 275)

Deadlift: 260 (estimated / best ever 240)

Squat: 280 (estimated- no idea, did 10 sets of 5 with 210)

Overhead Press: 135 (estimated, did 5 sets of 5 with 105)

So basically I am doing Wendler's 5/3/1- and adding an additional main lift with The Juggernaut Method 2.0. In the first week the Juggernaut Method calls for 5 sets of 10 or (according to 2.0) 10 sets of 5. For the lifts where I definitely need to practice my form I will do 10 sets of 5. For the bench 5 sets of 10. The squats will vary depending on the weight. In the beginning also 5 sets of 10.

Below is my planned Four day split for the first "cycle" (4 total cycles):

DAY One

Bench - TJM - 5 sets of 10 (65% 1RM)

Deadlift -5/3/1 - 3 sets of 5 (varying percentages)

DB Bench - 5 sets of 10

DB Krock Rows - 1 set of 10, 2 sets to failure

DAY Two

Squat - TJM - 5 sets of 10 (65% 1RM) (alternating Highbar / lowbar)

Overhead Press - 5/3/1 - 3 sets of 5 (varying percentages)

Leg Press - 5 sets of 10

DB curls - 5 sets of 10

REST DAY

DAY Three

Deadlift- TJM - 10 sets of 5 (65% 1RM)

Bench- 5/3/1 - 3 sets of 5 (varying percentages)

Good Mornings - 5 sets of 10

Hanging Leg Raise - 5 sets of 10

Chinups w/ 25lbs - 50 total reps

DAY Four

Overhead Press- TJM - 5 sets of 10 (65% 1RM)

Squat - 5/3/1- 3 sets of 5 (varying percentages

Dips - 5 sets of 10

Shrugs - 5 sets of 10