Actually I only do the 5/3/1 original/basic loading scheme for my main lift.
My workouts look like:
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5/3/1 for the main lift
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Hypertrophy work
3 exercises
3 sets including 1 all-out set and 2 easier preparation sets. Right now I’m using rest/pause for my one all-out set -
Small amount of conditioning work
Battle rope when doing military press
Rowing ergometer when I do deadlifts
Prowler or assault bike when I do squats
For bench I like farmer’s walk but I sometimes do battle ropes with the rower.
That is 4 days a week.
The two other days I do…
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One olympic lift (keep the weight moderate and focus on explosion)
-
Hypertrophy worlk
3 exercises
3 sets including 1 all-out set and 2 easier preparation sets. Right now I’m using rest/pause for my one all-out set