Here’s my program:
Monday
Power Clean 5/3/1
Front Squat 5/3/1
Pull Ups 3 x 10 (usually 2 x 10, then a double rest/pause set)
DB Bench 2 x 6 (RPE 7 out of 10 on these sets), 6-8-10 drop set (6 reps, drop weight, 8 reps, drop weight, 10 reps)
DB Row 2 x 6, 6-8-10 drop set
Lateral Cable Raise 2 x 6, 6-8-10 drop set
Romanian Dead Lift 2 x 6, 6-8-10 drop set (this sucks)
Wednesday
Front Squat 3 x 10 (40%, 50%, 60%)
Overhead Press 5/3/1
Hang Snatch Grip High Pull 5/3/1
Neutral Pull Ups 3 x 10
Reverse Cable Fly 2 x 6, 6-8-10 drop set
Bi’s & Tri’s 2 x 6, 6-8-10 drop set
Friday
Front Squat 3 x 10 (40%, 50%, 60%)
Bench 5/3/1
Deadlift 5/3/1
Cable Row 2 x 6, 6-8-10 drop set
Shoulder Press 2 x 6, 6-8-10 drop set
That’s the way it’s laid out for now but the assistance work is a fluid program. If I feel that something isn’t working with the 5/3/1 lifts then I’ll tweak it as I go. For example, my upper traps were smoked after the High Pulls today. I might switch out reverse cable fly for J Rope Pulls (credit to Lee Boyce).
The Hang Snatch Grip High Pull probably isn’t a 5/3/1 exercise (if you ask Jim). I just like the power movements and liked the 5/3/1 rep scheme so I threw it in there so I have a big pull every day that I lift. It may prove to be too much over time but I’m giving it a shot for now.