Programming for a Confused Meathead
Okey dokey, I've been running my "D," in the dirt trying to figure out programming for myself. I don't know what I should be doing, or how often, what accessory & supplemental exercises to pick that lead to gains in my lifts I'm currently concerned with. These lifts are as follow: press, squat, deadlift, and bench (shocker, I know). I've been doing WSB Conjagate method for 1 month, but the Texas Method seems more my jam. I'm aware you can't train WSB unless you're training there, but the point was the program.
What is the gauge in which I will know phsyically when I am recovered from a training session? Can I add sub maximal volume to weak points to gain muscle/strength in the minimax areas? How do I pick the appropriate supplemental & accessory exercises to increase the lifts? How do I test this, weekly? Bi-weekly? Monthly? How do I know I'm progressing? How do I know when I'm under-recovered? How do I program per goals? How do I determine the effective dosage of iron to illicit the response I want?
Where I'm at as of 9/6/20; Press 225x1r & 185x5r (RPE 9/10) with belt. DL 545x5r (RPE 9/10) with belt. Squat 405x5 (RPE 7/10) with belt. Bench 275x5 (RPE 8/10) no belt.
I'd like to Press 275x1, DL 700x1, SQ 600x1, Bench 350x1 again.
Currently 6'1'' without heels, 223-228lbs. About 18 years under the bar.
Thanks for reading & helping folks.
-Matt-