Hello all, I recently have been doing some research into the westside conjugated method of lifting and had a few questions regarding cycles and methods. This is what I believe a beginner template should look like:
SUNDAY: DE bench 8-10x3 with 50-70% of bench 1RM. Vary grip widths this day. Explosive power being emphasized. High Intensity Triceps work and high stress side/rear/front delt work.
MON. ME squat/DL. I believe this day the performer works up to either a 1RM or 3RM max in THAT specific exercise such as the good morning. Followed with supplemental: GHR etc. and then accessory work: 1 abs (heavy) 1 lower back (reverse hyper/pull through). Followed with perhaps pre-hab work.
WED. ME Bench. Work up to 1RM or 3 RM in that specific exercise. For instance the JM press. Follow this with low intensity triceps work and low stress shoulder work and lat/upper back work.
The bench cycle for DE days goes down correct? 60%-> 55%-> 50%
in a three week cycle?
FRI. DE squat/dead. Box Squat 50-70% 1RM 8x2 emphasizing speed. Stance a little more wide than competition width. Follow with supplemental and accessory work and pre-hab.
Is this template correct?
Also, the squat cycle and bench cycle are for DE days correct? The beginner percentages I believe are 60 65 68 70 for the 4 week wave and are based on 1RM in the squat I believe. Then if 1RM is up at the end of the 4 weeks weights are adjusted up for the next 60 65 68 70 wave correct?