I've been thinking and tinkering with a way to combine elements of 5/3/1, block periodization, and conjugate system. It's not true block, but it maintains a bit of the spirit of it. Assistance work is individualized on weak/sticking points. Each wave begins with taking the designated percentage of 1RM for the maximal work, but keep the DE numbers constant throughout the macrocycle and then going from there. After the 3 waves, re-evaluate your numbers and adjust accordingly. What I suggest to do is to go with a number between predicted 1RM and the 95% numbers.
Wave A: 95%
Week 1: “3” and 65%
Bench Press
Bench Press
Work up to prescribed set of 3 or more
Supplemental Lift (e.g. board presses, floor presses, dead benches, DB bench): 3 sets 4-6 reps
Squat
Squat
Work up to prescribed set of 3 or more
Supplemental Lift (e.g. front squats, Olympic squats, pause squats, low box squats) 3 sets 4-6 reps
Overhead Press + 65% DE Bench
OHP
Work up to prescribed set of 3 or more
DE Bench: 10 sets 2 reps at 65%
Supplemental Lift (e.g. dips, weighted chins, BB/DB military): 3 sets 4-6 reps
Deadlifts + 65% DE box squat (parallel or 1" below)
Deadlifts
Work up to prescribed set of 3 or more
DE box squat: 10 sets 2 reps at 65%
Supplemental Lift (e.g. deficit deadlifts, snatch-grip deadlifts, band/chain deadlifts): 3 sets 4-6 reps
Week 2: “5” and 65%
Bench Press
Bench Press
Work up to prescribed set of 5 or more; single or double at 95% of actual 1RM
Supplemental Lift: 2-3 sets of 2-3 reps
Squat
Squat
Work up to prescribed set of 5 or more; single or double at 95% of actual 1RM
Supplemental Lift: 2-3 sets of 2-3 reps
Overhead Press
OHP
Work up to prescribed set of 5 or more
DE bench: 10 sets 3 reps at 60%
Supplemental lift: 2-3 sets of 2-3 reps
Deadlifts
Deadlifts
Work up to prescribed set of 5 or more
DE squat: 10 sets 3 reps at 60%
Supplemental lift: 2-3 sets of 2-3 reps
Week 3: “1” and 70%
Bench Press
Bench
Work up to prescribed set of 1 or more
Supplemental work: 2-3 sets 4-6 reps
Squat
Squat
Work up to prescribed set of 1 or more
Supplemental work: 2-3 sets 4-6 reps
Overhead Press
OHP
Work up to prescribed set of 1 or more
DE bench: 10 singles at 70%
Supplemental lift: 2-3 sets 4-6 reps
Deadlifts
Deadlifts
Work up to prescribed set of 1 or more
DE squat 10 singles at 70%
Supplemental lift: 2-3 sets 4-6 reps
Wave B is at 90% and Wave C is at 100%
During Wave C, the max singles are cut out during the "3" microcycle.
Regarding a deload, it's too early to say what the frequency will be or if it's really needed since the percentages are waved on the DE and the ME. My early feelings will be that it should be utilized after the 9 weeks for "unassisted" lifters. Also, this is not something that should be used by novice or intermediate lifters.
Wave A: 95%
Week 1: “3” and 65%
Bench Press
Bench Press
Work up to prescribed set of 3 or more
Supplemental Lift (e.g. board presses, floor presses, dead benches, DB bench): 3 sets 4-6 reps
Squat
Squat
Work up to prescribed set of 3 or more
Supplemental Lift (e.g. front squats, Olympic squats, pause squats, low box squats) 3 sets 4-6 reps
Overhead Press + 65% DE Bench
OHP
Work up to prescribed set of 3 or more
DE Bench: 10 sets 2 reps at 65%
Supplemental Lift (e.g. dips, weighted chins, BB/DB military): 3 sets 4-6 reps
Deadlifts + 65% DE box squat (parallel or 1" below)
Deadlifts
Work up to prescribed set of 3 or more
DE box squat: 10 sets 2 reps at 65%
Supplemental Lift (e.g. deficit deadlifts, snatch-grip deadlifts, band/chain deadlifts): 3 sets 4-6 reps
Week 2: “5” and 65%
Bench Press
Bench Press
Work up to prescribed set of 5 or more; single or double at 95% of actual 1RM
Supplemental Lift: 2-3 sets of 2-3 reps
Squat
Squat
Work up to prescribed set of 5 or more; single or double at 95% of actual 1RM
Supplemental Lift: 2-3 sets of 2-3 reps
Overhead Press
OHP
Work up to prescribed set of 5 or more
DE bench: 10 sets 3 reps at 60%
Supplemental lift: 2-3 sets of 2-3 reps
Deadlifts
Deadlifts
Work up to prescribed set of 5 or more
DE squat: 10 sets 3 reps at 60%
Supplemental lift: 2-3 sets of 2-3 reps
Week 3: “1” and 70%
Bench Press
Bench
Work up to prescribed set of 1 or more
Supplemental work: 2-3 sets 4-6 reps
Squat
Squat
Work up to prescribed set of 1 or more
Supplemental work: 2-3 sets 4-6 reps
Overhead Press
OHP
Work up to prescribed set of 1 or more
DE bench: 10 singles at 70%
Supplemental lift: 2-3 sets 4-6 reps
Deadlifts
Deadlifts
Work up to prescribed set of 1 or more
DE squat 10 singles at 70%
Supplemental lift: 2-3 sets 4-6 reps
Wave B is at 90% and Wave C is at 100%
During Wave C, the max singles are cut out during the "3" microcycle.
Regarding a deload, it's too early to say what the frequency will be or if it's really needed since the percentages are waved on the DE and the ME. My early feelings will be that it should be utilized after the 9 weeks for "unassisted" lifters. Also, this is not something that should be used by novice or intermediate lifters.