I'm hoping to start soon. Im strictly PL. sorry im too lazy to change it but "?" = "-".
Bench to 5rm, 3rm, 1rm ? 2 lifts at 90%+
4 lat exercise ? db rows 4x8
4 trifocused compound ex ? closegrip bench ? 4x12
3 rear delt exercise ? rope face pulls 3x10
Squat to 5rm, 3rm, 1rm ? 2 lifts at 90%+
4 accessory exercise ? db hypers 4x10
4 abs ? standing cable crunches 4x8
2 grip ? db shrugs 2x10 (if ur gunna hold em, might as well shrug em).
speed bp - ?soft touch? speed bp @ 50, 55, 60% (compliments of RJAY)
4 lat ? pulldowns 4x10
4 chestfocused compound ex ? widegrip bench 4x8
3 ohp ex ? standing mil press 3x10
2 ext rot ex ? db ext rot 2x15
DE parallel boxsquat ? 60% 12x2, 65% 10x2, 70% 8x2
3 accessory exercise ? box squats 3x8
DE dl/highpulls/powercleans ? 6x1 powercleans
3 accessory exercise ? zerchers off pins 3x8
3 abs ? weighted swiss ball crunches 3x15
I would do this for 3 weeks, take a week off, then repeat except with deadlifts in place of squats as an "ME" exercise. Then just repeat those two cycles, switching assistance exercises if necessary to address weaknesses.
5'6" 145-150 lbs
squat - ~275
bench - ~215
deadlift - 420
a little bit of focus on core/abs since thats whats holding back my deadlift. its not pure WSB obviously, and the only thing shared with MM is the breaks and the repeated ME exercises.
hows she look?