Wendler/Westside Hybrid Template

BENCH PRESS – PUSH JERK – WEIGHTED PULL-UP (265-205-88)

Lighter on the pull-ups

Week #1

• Set #1 is 5 reps @ 65% of your "working" one rep max 175/135/40
  
• Set #2 is 5 reps @ 75% 200/155/45
  
• Set #3 is 5 reps (or more) @ 85% 225/175/53
  

Week #2

• Set #1 is 3 reps @ 70% of your "working" one rep max. 185/145/40
  
• Set #2 is 3 reps @ 80% 215/165/50
  
• Set #3 is 3 reps (or more) @ 90% 235/185/65
  

Week #3

• Set #1 is 5 reps at 75% of your "working" one rep max 200/175/45
  
• Set #2 is 3 reps at 85% 225/175/53
  
• Set #3 is 1 rep (or more) @ 105% 275/215/90 (chin ABOVE bar)
  

Week #4 "Deloading"

• Set #1 is 5 reps at 40% of your "working" one rep max 105/85/25
  
• Set #2 is 5 reps at 50% 135/100/45
  
• Set #3 is 5 reps at 60% 160/125/50
  

Perform these Upper Body exercises on Thursday and/or Friday. Do dynamic speed lifts with bands for 50/60/70% on Mondays. Include dumbbell bench press, dips, rows, and strict military press. Work to clear bar on each pull-up. Lower the weight if to heavy and document it.