I'll throw out a program that I know works for all three lifts:

Figure out your 1 RM goal. This should be something more than your PR. Base the following percentages on your goal weights.

Work up to a 2 x 2 at 85% of your goal on week 1. Add 2.5% to your top weight each week until you either have form breakdown or failure. After you fail or have bad form, drop back to 85% for your heavy 2 x 2 the next week. You do this once per week per big lift - bench, squat and DL.

Do a secondary speed movement after the heavy work. Something like 5 sets of 3 with a weight that you can move very fast. eg., 3" towel press with a weight you can complete all three reps in less than 4 seconds with. For a regular speed bench, you might want to start with 70% of your goal for speed work. For DLs, you might want 65% - 75%. Speed DLs or squats work here too. alternate movements here. You can do bands, chains, boards (or towels), etc. Alternate movements week to week or every few weeks.

Do some light accessory stuff for back, shoulders, abs, etc at the end. Short rests between sets. Get heart rate up.

On your 4th workout day, start with a speed bench movement for 8 sets of 3 reps, then a secondary speed bench movement for 5 sets of 3 reps, then accessory (back, shoulders, etc.) to get the blood flowing and heart pumping.

If you do this right, you should make long-term steady gains and give yourself semi-regular deloads that arent overly weak.

This type of programming is a mix of the best aspects of a lot of other methods. Its been proven to work over long periods of time by some very strong people I know.

I can elaborate on details if you're interested.

Thanks Cha. That looks pretty interesting even though I usually hate programs where you only squat/dead once a week. I'm confused on one thing though. Lets say i have a goal of 100lbs. So i do 2x2 of 85 week 1, 2x2x87.5 week 2, 2x2 90 week 3. I fail week four. Week 5 i go back to 85 lbs for 2x2. How do you ever get a heavier start weight or pick a new goal weight?

You can adjust your goal as you see fit. You can attempt PRs once in a while if you want (I dont suggest doing it often though), and/or say you do 97.5% or 100%+ for a good 2x2, you know for sure you can adjust your goal upward. You'll usually have a good idea after a couple cycles if you're getting stronger or not. Most of the time you'll be failing in the 95% or 92.5% weeks I think if your goal weight is set at a good spot.

fwiw, I've been doing trap bar DLs as secondary on squat days lately. I'm sure you could do some squatting as secondary on DL day sometimes too.

Thanks for the info cha. I'll probably do something like that when im close to a meet.

CG Bench

3x5x245
2x12x205

DL
12x1x405

Pendlay row

3x5x245

Tricep pushdown
3x12

Lifting tomorrow so I'm having a beer tonight; don't want to high of an ABV so I'm clearing out the Modelo Especial. No lime, but I feel like it's close enough for dem Weasel gainz.

Good choice. Modelo especial is pretty damn good. One of the few beers I will drink in place of bud light

It's a pretty elite hanging around beer when I don't want to neckbeard it up, that's for sure.

Modelo especial is the best Mexican beer.

However it has a solid C rating (76/100) by most beer snobs.

Lol Mexican beer.

My Mexican play is to buy a bottle of Don J repo or añejo and have three shots at home/hotel. Then pay for one or two at the bar/club.

Less than 300 cals.

Sometimes I get facked up though and have 15 of them. Sick, get destroyed at the bar.

For Mexican beers my current go to is XX Amber.

15 shots at 145lbs bodyweight is legit, loco. That's on or off the perico?

I basically don't drink beer and have no taste in alcohol but for some reason I like the exact 3 Mexican alcoholic beverages just mentioned: Modelo, Don Julio, and XX. Maybe it's b/c I grew up in CA? I have no idea.

Carry on.

Dos Equis amber>>Modelo negra>>>>>>>>>>>>>>>>>every other Mexican beer I've had.

The weasel BLL/smoking meme gets me as hard as the high level MMA cousin meme. lolling my ass off at Bangkok airport.

ps. Put me down for shirtless golf. But someone will have to rub sun block on my back.

I used to get a Modelo Especial for the train ride back home here and there. A 22oz can was the perfect amount to drink before reaching my stop.

I hate the bottles though, cause of that wrapping.

I agree. The wrapping is stupid.

Bench

3x5x280
12x245
11x245

Squat
3x5x370

CHins
3x5x12.5lb

Curls
3x12x95

I weighed 229.8 when i woke up. No wonder im so weak

But it's good for your Wilks!

LOL. being 5ish lbs lighter doesnt really help when im 10% weaker in all lifts. I wish there was more IPF meets around here so i could compete at 232. I think i will just cut to 220 and stay there cause i felt like a fat ass and couldnt move well at 240 ish

225 and a water cut seems a reasonable middle ground

Strength and fatness is dead. Long live strength and fatness.

That being weak for you is kind of depressing.

Press

3x5x145 Monte, is this weak enough for you
2x12x125

DL
12x1x430

Row

3x5x250

Tricep pushdown
3x12

Work out took like 45 minutes. So, so much better than almost two hours

So i just signed up for guided programming with Mike T. It's a little different then what i was doing before. This isnt one on one. He sets you up with a group that is about your wilks score and then programs for the group. Every week there is a 1 hour video call where you can ask questions. His individual programming is $200 per month and this is $99. Pretty steep but I'm hoping this gets me more motivated. Plus you get access to TRAC which is like $20 or $30 per month

I just got the first workout emailed to me The volume is insane. Way different than last time. 75 work sets in the first week

So exciting

that's a lot of sets.

Does it just include a lot more work in the 6.5-8 RPE range?