It took me nearly a year to design this so please be encouraging and any help or input would be great. I am nearly on my third cycle and so far so good. My CNS is not fried, and I am slowly building good strength. I apologize in advance if this post is a bit long.
W1-4X4+=-80%, 82.5%, 85%, 87.5%
W2-4X3±85%, 87.5%, 90%, 92.5%
W3-4X2±90%, 92.5%, 95%, 97.5%
W4-4X3X2X1-95%, 97.5%, 100%, 105%
The above scheme is for Monday and wednesday, I squat/deadlift on monday and bench on wednesday. On friday and sunday I do speed work. 10-12 sets of 2 for box squat, and 6-8 singles for deadlift. 9 sets of 3 are done on my bench days, using 3 different grips. I pull conventional but on speed days I pull sumo. The percentages vary on each lift but they are any where from 40=60%.
I also use the Max Effort Method(ME). On Mondays and Wednesdays after I complete the core lift I pick a ME exercise and bang out heavy singles and or triples depending on the exercise. It may seem like over kill, but so far so good. on Average I will so 3-5 sets, 1-3 reps.
For assistance work on squat days both ME and DE after performing the main lifts I will hit the lower back, hamstrings, and abs and that is it.
Assistance work on bench days after performing the main lifts I will hit the triceps, delts, and lats.
So here is and example of a Squat Day:
Lately on squat days I have been throwing in bicep work, and on bench day some trap work.
Here is what a typical Bench Press day would look like starting the program.
ME-2 Board Press-3-5 sets, 1-3 reps
Supplemental-Rolling tricep extensions-4 sets, 8-10 reps
Delts=OH dumbell press-4-6 sets, 8-10 reps
Lats=Dumbbell Row=4 sets, 8-10 reps
On average my workouts have lasted 55 minutes, I lift raw. Any positive feedback would be nice. I can go farther into detail i just did not want this to be a long post.