ME Bench

I am currently using a self-modified version of Jim wendlers 5/3/1 method for my bench, if it works ill do it on my squat. maybe it's stupid of me to not follow it in full as it might only be effective this way, but it is geared at the raw lifter, which i am not. i would only like to increase my raw lifts somewhat. anyway

3 board press
warm
100 x 5
110 x 5
115 x 6 (jim says to try a rep max on last set, 6 was not a max, i might have done 8.)

seated mil. Press
30 x 15
40 x 15
50 x 10
60 x 8

lat. raises
4 x 10

hammer strength style row machine.
4 x 15,12,10,10

Dips - Bodyweight
4 x 20 last set was deffo failure.

treadmill conditioning x 15mins

GPP

Sled drag x 2 lengths of field with no weight
constant drag with 20kgs plate x 5 mins.

DE squat

Speed Squats + Mini bands w/100kgs bar weight x 2 (10 sets) - Bands were triple choked

Hack squat machine
worked up to 30kgs each side for 3 x 15 which is a PR, making prgress but mad weak on them!

Ham curl machine
3 x 12

Shrugs
60 x 15
80 x 15
100 x 15 (2 sets)

Standing Ab with cables
3 x 20

cardio x 20mins

DE upper

Flor press
60 x 6
80 x 5 (4 sets) all were speed style reps

Incline bench
60 x 15
70 x 10
75 x 10
80 x 9

flat dumbells
20s x 12
25s x 12
70lbs (31kgs) x 10 (2 sets)

Cable flies
3 x 15

bent over rows
60kgs x 12 (4 sets)

gun work!

ME Squat / Deadlift

Squats
60 x 6
80 x 5
100 x 5
120 x 3 Added Belt!
140 x 8 (PR - I guess...it's still shit!)

Beltless Deads
60 x 5
100 x 5
140 x 3
160 x 3
180 x 8 (beltless PR)

Hyper Extensions
4 x 20

Incline Abs
4 x 20


I HAVE to get my RAW SQUAT UP!!

ME bench...sorta

3 Board press
100 x 3
110 x 3
120 x 3, x 3, x 5

Dumbell shoulder press
15s x 15
20 x 12
25 x 12
30 x 10

H rolls
4 sets of 15

Lat. raises
3 x 12
1 x 20

Chest support rows
4 x 12

Ez bar extensions
4 x random amounts

Squat/Deadlift Assistance

Speed Squats w/ 100kgs x 2 (10 sets)

Hack squat machine
25k each side x 12 (4 sets did 15 on last)

Pul throughs
5 x 15

Shrugs
worked up to 100 x 15

Ab work

threw in some lst minute gunshow

Felt like i need to start just upping the speed weights. ive been doing a pendulum wave of 80/90/100 over a three week period but i dont think it's effective anymore. time to just load the bar and keep my speed moving.