I am lifting twice a week and conditioning hard 4-5 days a week. This is to prepare myself for a career in the fire service.
This job requires you to have strong arms, back, legs, shoulders, grip. My assistance work addresses these needs.
Now my question is how would one run the 5/3/1 lifts considering the conditioning aspect is pretty fucking demanding?
I have been at this for 6 weeks one full cycle with a 2 day template and realized some shit;
1 - Cannot push top set. At least for all 4 core lifts. Not good considering the amount of conditioning being done.
So here it is -
day one -
squat / deadlift - 5/3/1 (alternate each week)
SLDL / squat - 5x10 (alternate each week)
leg press / leg curl - (alternate each week)
ab work - whatever
day two -
incline / clean and press 5/3/1 (alternate each week)
press / DB benching - 5x10 (alternate each week)
pull-ups - various rep and set schemes
barbell rows / kroc rows (alternate each week)
fat grip curls & dips.
as far as my main lifts go...i am thinking of getting the reps in all the way to the top set and have 2 "back off change ups" for example;
clean and press
80xmax reps - Press behind the neck
70xmax reps - Regular Press.
This way, I still get to possibly break rep records in previous cycles just in without destroying myself in the process.
i feel like this is just a mental jerking off type thing. or is it a solid plan. who the fuck knows. i dont ever ask the internet for help i just do it and see what happens. but opinions never hurt. unless you have a wrong opinion. (HA)