New workout template

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.

 

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

 

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