What do you think about the following template?
My problem is that I'm doing also MMA additional to strength training and I don't recover very good from more than lifting 3days/week. Also I want to train all mainlifts min. 1x heavy per week.
So I thought about this split (with assistance oriented a little bit more on BB):
- BP 5/3/1 + FSL (1x amrap)
- BB Rows
- Incline DB Press
- Squats 5/3/1 + FSL(1x amrap)
- DL 5/3/1 + FSL(1x amrap)
- Leg Press or lunges (if needed, based on how I feel)
- OHP 5/3/1 + FSL (1xamrap)
- OH Triceps Extensions
Core and rotary cuff every workout. Mainlifts will be done with the PR sets + 1 set FSL (amrap), assistance 2-3 sets (mainly in the range from 6-8 reps). So it should be not too much volume.
Thx for your answers