so let me make sure I understand you here on my upper body...
flat bench on DE day only.. and work with percentages and bands, one back exercise for 4 sets, and then one single tricep exercise? And then on ME day do one supplemental exercise that AIDS the bench press, one back exercise..
so when do you do tricep and delt work?! do you do just once set of each each time? or where would you put it?
sorry I'm being a pest. But you train and are versed in westside and I'm a fucking probie when it comes to powerlifting.
The basic setup is this...
Main movement(ME/DE/RE lift)
Supplemental LIft (~75% of the time is triceps on bench day and hamstrings on sq/dl day)
Accessory
Accessory
Accessory, or prehab movement
SO..A bench day could be
Floor Press to 1RM
5 board Press 5x5
Chest Supported Row
3x10 or whatever, this is lighter hypertrophy style work.
Face Pulls
Same way, usually higher reps, 15-20
Rotator Cuff Work.
Does this help? I can explain more if you need.
Jason