New workout template

[Cuban Moses]

I think I will make a lot of progress on the ME days so I'm going to take a try at a 3 day a week westside template.

Tuesday - ME Squat/Deadlift

Thursday - ME Bench/Press

Saturday - DE/RE Squat/Deadlift/Bench/Press

Tuesday
ME Exercise - Low Bar Squat, High Bar Squat, Deadlifts, Box Squats, Front Squats, Rack Pulls, Good Mornings
Main Assistance Exercise - 5 X 5, 8 X 3 - Squat Variant, Deadlift Variant, Clean Variant
Hamstring Exercise - RDL's, GHR, Good Mornings
Unilateral Exercise - Lunges/Step-ups/Prowler Pushes/Split Squats
Abs

Thursday
ME exercise - Various Grips on Bench, Military Press, Push Press, Incline Bench
Main Assistance Exercise - 5 X 5, 8 X 3, Bench Variant, Press Variant
Pull Exercise - Pull-ups, Pendlay Rows, Bent over Rows, Chin-ups
Triceps - Close Grip Bench, Floor Press, Skull Crushers

Saturday
DE Squat/Deadlift - Box Squat, Clean Variant
DE Bench/Press - Bench/Press Variant
Lower Body Assistance - GHR, Lunges, Step-ups, Squats Variant, Deadlift Variant
Upper Body Assistance - Pull or Push Exercise
Abs

I feel I am weakest on the bottom of my most of my lifts so I will orient my work towards this goal.

Good Exercises for this Goal
Squat/Deadlift
1. Box Squat
2. ATG High Bar Squat
3. Deadlift off a Box
4. Squat off Chains/Pins

Bench/Press
1. Pause Bench
2. Pause Military Press
3. Wide Grip Bench??? ( not sure about this one)

Also I have been neglecting my pulling exercises other than deadlifts and power cleans. I barely do pull-ups and no bent-over rows so I will likely do this twice a week.

I will adjust the intensity on the assitance down so I can recover and stay fresh.

I have a few questions.

1. What type of rep scheme should I use if I will change out my exercises weekly for my ME Exercises?

2. For the main assistance exercise should I stick with one for three weeks and then switch it up?

3. For a raw lifter, how much does ME good mornings help?

Thanks for the help.

 

[kicker]

Looks cool. What do you want to acomplish with wide bench?

 

[Cuban Moses]

I'm curious if wide bench will help the bottom of my regular bench press compared to a regular or narrow grip.