New Program Template for April-early May

New program
Template for about 4 weeks
Week 1 volume--high
Week 2 volune--medium
Week 3 volume--very high
Week 4 volume--low

Template only!!
Assumes all exercise test well, if not they are not performed
PERFECT form
Z NWU type done before every session.
Where Z is mentioned--more intensive Z
Z Rehab work done 3Xs per day every day

Loose WSB method (conjugated method)

Overall goals
increase bench with full pause to 220 lbs within 8 weeks
Increase squat from current pathetic numbers
Maintain current CRF conditioning
Get BF% below 15% (currently at 15.5% via 7 site skin cal by primarily decreasing abdominal and suprailliac numbers)
Increase movement quality
More SAID work in kiteboarding position, work athletic ready stance on KB work (very similar to kiteboard stance also)

Sun--OFF, Z work only

Mon--CRF day
KB Snatches 28 Kg
Set of 5-10 reps and rest enough to "catch breath" and repeat
Low is about 2-4 sets
Very high is 10 sets

Optional swings if feeling good

Tues--- Squat/DL ME day PM and lunch sess--hypertrophy/Z.myofascial
Lunch sessions are all very short, low RPE and low threat, faster paced, higher rep work
20-40 min Z
Pick from a few exercises like
DB bench
DB rows
BW squats
DB bicep curls (myof positions)
Overhead tri ext
DB neutral floor or bench presses
Chest supported row

PM sess in garage Squat/DL ME
Alternate Squat and DL done first each week
Squat (first phase to a high bench)
Work up to a few triples
Linear progression, add volume each week

DL
Standard set up
Alt hand up grip
Work up to clusters of 1-3 reps
Low volume=2-4 sets
Very high volume=10+ sets at working weight
Try to hit 1-5 singles at 90%+ each week if feeling good

Acc work
Support pistols
Work on weaker L leg

Wed--CRF/Sprint work
Sprint work at the track
Lots of Z inbetween
Start with only a few and note adductor soreness

Thurs--lunch and PM session
Lunch--Z/Myofascial/Hypertrophy
PM---Bench-ME and acc

Lunch
Same as Tues, but work on lower body
BW squats
Lunges
Supported pistols
Bicep work

PM session--ME bench work and acc
Flat bench
Work up to heavy double, triples
2 board press with pause, pinky at line grip for 2-5 reps
Floor presses
KB TGUs or KB presses
Low volume--1-3 sets
Very high volume--8+ sets at working weight

Friday--PM session, very short duration
EDT trap bar DLs and bicep curls
15 min timed
Try to increase reps each time, then add weight once up to 45 reps each in 15 min

Sat--squat (optional) and bench DE
Add bands to both, lighter bar weight
"strong man" drills for acc
Car pushes, sandbag, sledge on tire, tire flips, etc
(depends on weather)
Ring BW rows, pull ups (once I get a pull up bar)
Z later in the day

Repeat
All can be adjusted depending on performance

Bike riding in the AM first thing for 10-15 min for 5 days out of the week while reading (indoor trainer)