Here is my current training plan- (Learning the Westside conjugate program)
Mon- ME LOWER
Thurs- DE Lower
Fri- ME Upper
On my ME days I will pick 1 exercise and do it for two weeks working up to a 3-2 RPM
For accessory work I will pick to exercises directly related to the ME lift that I preformed and do 3-4 sets of 3-6 reps
Then I will do some ab work or oblique work- Keep my ME TRAINING Days at 1hr gym time
On my DE Bench days I train at 50,50,55% switching between bands and chains. Bands 2 weeks and chains 4 weeks and 1 week no chains/no bands.
Accessory work is one tricep move directly related to bench (Rolling DB Press, 3-4brd close grip press, JM press)
Then I pick a heavy shoulder exercise for my DE days and a light one on my ME days.
I will then pick one exercise targeting my upper-back/delts
I always throw tricep pressdowns in for massive reps at the end of my upperbody days to force blood in my muscles for recovery.
I keep my sets between 5-6 and reps between 8-12. Gym time 1hr-1hr-20mins
My lower DE days I do box squats using 50,55,60% of my max doing 8-10 sets of 2
I always do speed deads afterwards for 6-8 sets of 1
Then I do some lower back work (hypers, back exts, ect) followed with some glute/ham work.
I do my best to get my abs in as much as possible. If I run out of time I will throw them in on my GPP days after pulling my sled.
My goal is to gain strength and power. Will you guys please let me know if I need to make any adjustments? I understand that I need to adjust the program to focus on “MY” weak areas and I do that with my accessory work.