Ok, here it goes:
1)You take your 3-4 basic power lifts(dead, bench, squat, and C/J or Military press) and do one major lift a training day. After you do the major lift, you do some moderate volume accesory work. Generally you want to go lower body, upper body, lower body, etc.......
First week
1 set x 5 reps @ 65% of 1 rep max.
1 set x 5 reps @ 75%
1 x as many as you can do @ 85%
Assistance work.
2nd week
70% x 1 set x 3 reps
80% for 1 x 3
90% for 1 x 3.
Accessory work
Week 3
5 reps x 1 set at 75%
3 reps x 1 set at 85%
1 rep at 95%
Accessory work
Week 4 deload
5 x 5 in the 40-60% range.
After the main lifts, just do some of the of the accessory lifts for 3 sets of 8-10., you know standard bodybuilding stuff. Just make sure that they fit, like dips and dumbbell inclines after major pressing, etc... Rows and chins after deadlifting, etc....
After a month cycle add 10 pounds to the big lower body lifts, 5 to the upper bodylifts.
