Day 1
Squat: 5/3/1
Deadlift: BBB
Abdominal wheel: 5 sets
Neck Harness: 4x25
Day 3
Bench: 5/3/1
OHP: BBB
DB Row: 5x10
Weighted Chin: 5x10
Weighted Dip: 5x10
Day 5
Deadlift: 5/3/1
Squat: BBB
Good Morning: 5x10
Abdominal wheel: 5 sets
Neck harness: 4x25
Day 6
OHP: 5/3/1
Bench: BBB
DB Row: 5x6
Weighted Chin: 5x6
Weighted Dip: 5x6
For the Boring but big assistance work, I plan to cycle different ones, for example, for the first cycle I will do 5x10 at 50% training max, second cycle 5x5 at 80% of training max, third cycle do 5x10 at 65%, 5x8 at 70%, 5x5 @75% etc…my goals are to get stronger and bigger, how does my 5/3/1 template look? Also I respond well to higher frequency, which is why I do DB rows, chins and dips twice a week, but to keep from stagnating I do one session at 5x10 for hypertrophy and another session at 5x6 geared more towards strength.