My WSB template...

[Zander1983]

Warm-up
Rope work: 3 x 3 minute rounds, 1 minute rest

ME Upper
M1: Partial bench to 1RM
M2: Partial bench to 3RM
Bent-over row
Rotator tri-set

ME Lower
M1: GM, partial squat or dead to a 1RM
M2: GM, partial squat or dead to a 3RM
1-arm side deadlift
Glute-ham raise
Reverse hypers
Abdominal work

DE Upper
M1: Speed bench
M2: Partial bench to 3RM
Pull-ups
Overhead press

DE Lower
M1: 12-inch box squats
M2: Speed deadlifts
Bulgarian squats
Snatch-grip deadlift
Alternate Glute-ham raise and reverse hypers
Abdominal work

Other
1 x recreational indoor soccer game (intense)
2 x sub-maximal hill sprints (post-lower days)

Post-workout
Stretching

Goals:
- 300lb bench (currently 286)
- 400lb squat (currently 330)
- 500lb deadlift (currently 355 x 6)
- improve GPP and speed
- improve body composition (bit fat atm!)

Tear it to pieces!

 

[Liftbig]

on your DE bench day i would try to do more volume for the triceps instead of going heavy again like ME day. its ok to do every once in a while. but i just feel like i get beat down if i go to heavy too often on accessories.

 

[Zander1983]

I was tossing up between a second main move on that day and either JM Presses or an olympic lift...

Where could grip work fit into this?

And I also noticed I don't have enough abdominal work, which I will change with an edit

 

[Zander1983]

^

 

[Zander1983]

Box Squat Cycle:
• Week 1: 50% for 8 sets of 2 reps with 60 second rest periods
• Week 2: 55% for 8 sets of 2 reps with 60 second rest periods
• Week 3: 60% for 8 sets of 2 reps with 60 second rest periods

Speed Bench Cycle:
• Week 1: 55% for 8 sets of 3 reps with 60 second rest periods
• Week 2: 60% for 8 sets of 3 reps with 60 second rest periods
• Week 3: 65% for 8 sets of 3 reps with 60 second rest periods

Speed Deadlift Cycle:
• Weeks one, two and three: 50% for 8 to 10 sets of 1 rep with 45 second rest periods

 

[Zander1983]

I haven't got as far as chosing my starting main moves yet...

 

[revexrevex]

Box Squat Cycle:
• Week 1: 50% for 8 sets of 2 reps with 60 second rest periods
• Week 2: 55% for 8 sets of 2 reps with 60 second rest periods
• Week 3: 60% for 8 sets of 2 reps with 60 second rest periods

Speed Bench Cycle:
• Week 1: 55% for 8 sets of 3 reps with 60 second rest periods
• Week 2: 60% for 8 sets of 3 reps with 60 second rest periods
• Week 3: 65% for 8 sets of 3 reps with 60 second rest periods

Speed Deadlift Cycle:
• Weeks one, two and three: 50% for 8 to 10 sets of 1 rep with 45 second rest periods

finally you are putting your calculus skills to use in a real world

 

[Liftbig]

when i do grip work its usually on a monday(ME SQUAT/DL day). i train abs almost everyday.