I have been using a modified WSB program for the last year and haven’t made the gains I believe I should. Here is my current stats and program.
Raw Equipped
Bench 365 415
Squat 500 600
Dead 600 600
Workout:
Mon ME/lower body
Max on squat or dead variation
sldl 3x10
ghr 3x10
abs 4x10
Wed
ME Bench
bench variation max
Shrugs 3x10
tricep 3x10
hammer curls 3x10
rows or chins 3x10
Friday de legs
box squat 9x2 50% plus chains or bands
speed dead 6x1 with 315
GHR 3x10
Abs
Sunday
speed bench 9x3 50 percent with bands or 3 sets to failure with 205 or 225
Trices or barbell push-ups
lats 3x10
hammer curls 3x10
plate raises 3x10
My squat has went up but my bench and dead have not moved much at all.