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