[Vinny]

I currently do 5/3/1. My programming looks like this for the main compound lift:

Week 1 - 3 x 5+ @ 80% of 1RM (2 sets of 5 and then a set of as many over 5 as poss)

Week 2 - 3 x 3+ @ 85% of 1RM ( 2 sets of 3 and then a set of as many over 5 as poss)

Week 3 - 5/3/1+ @ 90% of 1RM (set of 5, 3 and then as many over 1 as poss)

Repeat.

Current 1RM percentages (actual 1RM was slightly higher before back injury):

Squat - 165kg
Press - 77.5kg
Deadlift - 210kg
Bench - 90kg

So:

Mon - Squat
Tue - Press
Thu - Deadlift
Fri - Bench

Assistance is as follows:

Mon - Squat lockouts (triples up to 3RM), RDL, Leg Press, Dips/Biceps, Abs

Tue - Push Press (5x5), Speed bench, close grip bench, pull ups, face pulls

Thur - Trap bar deads (triples up to 3RM), Speed Press, Kroc rows, Triceps, Abs

Fri - Pendlay rows, DB incline bench, flys, seated rows

Assistance is either 5x5, 5 x 10, 5 x 12 or 2 x 20/30

Any views on this?

[FLipped]

Sorry I am not the one to answer your question, however I'm looking and guessing this work out is for strength and will put size but mostly for strength. I will finish my routine by end of nest week and take a week off. Then I will try your routine. Thanks. I'm sure my weights will be less but I'll gain I can see it in the routine.

[admin1]

what is your goal?

I currently do 5/3/1. My programming looks like this for the main compound lift:

Week 1 - 3 x 5+ @ 80% of 1RM (2 sets of 5 and then a set of as many over 5 as poss)

Week 2 - 3 x 3+ @ 85% of 1RM ( 2 sets of 3 and then a set of as many over 5 as poss)

Week 3 - 5/3/1+ @ 90% of 1RM (set of 5, 3 and then as many over 1 as poss)

Repeat.

Current 1RM percentages (actual 1RM was slightly higher before back injury):

Squat - 165kg
Press - 77.5kg
Deadlift - 210kg
Bench - 90kg

So:

Mon - Squat
Tue - Press
Thu - Deadlift
Fri - Bench

Assistance is as follows:

Mon - Squat lockouts (triples up to 3RM), RDL, Leg Press, Dips/Biceps, Abs

Tue - Push Press (5x5), Speed bench, close grip bench, pull ups, face pulls

Thur - Trap bar deads (triples up to 3RM), Speed Press, Kroc rows, Triceps, Abs

Fri - Pendlay rows, DB incline bench, flys, seated rows

Assistance is either 5x5, 5 x 10, 5 x 12 or 2 x 20/30

Any views on this?

[dfwtp]

what is your goal?

right, how can we help if we dont know what u r trying to acomplish