looking to get as strong/explosive as possible.
mon - Press 5/3/1 & chins 3xamap. Dips 5x10 & lat pulldown 3x8-10. Face pulls 3x12-15. abs.
tue - Power Clean workup to heavy 1 rep x 3?. Deadlift 5/3/1. Deadlift 5x10. Reverse hyper 3x12-20 (no access to GHR machine. do GH raise with the BARbell?). abs.
Thur - Bench 5/3/1 & chins 3xamap. DB bench 5x10 & BB row 3x6-8. more Face pulls?. abs.
Fri - Power clean or snatch (same as tue). Squat. squat 5x10. Good morning 3x8-10
Sat - Dedicated to bi's, Tri's, bit of shoulder work? or do the curls/Tri's on upper body day?
Looking to get big strong and explosive. Experienced 5/3/1 people help me out! i have info OVERLOAD!! trying to keep it simple.