I tried to sum it up in the title as good as I could, but I’d like some opinions about this variation I put together from the original/beyond full body templates and some adjusting for my goals. The full body templates in the Forever book didn’t go in this direction of the older ones anymore, so I made this up.
First, this is a 4 per week template, except my “week” is 8 days, so on/off every other day.
Second, I abandoned the bench for various reasons, instead I just Press and do dips.
The workouts are kind of A/B, structured like squat-press-pull. The 5/3/1 sets for Squats are just prescribed reps (like two days of the full body templates in 2nd and beyond edition).
Squat A, FSL
Press 5/3/1 (PR), FSL
Weighted Chins for 3 x 5-10, 1 x AMRAP at bodyweight
Squat B, FSL
Weighted Dips for 3 x 5-10, 1 x AMRAP at bodyweight
Deadlift 5/3/1 (PR), FSL
Squat A is simply 5-week with just prescribed reps, while Squat B is rotating 3- and 1-week with just prescribed reps, so no PR sets, as this would probably be too much.
FSL in the 5-week will always be a widowmaker and a 5x5 in the 1-week, not sure yet about the 3-week.
I’m fine with deadlifting twice a week currently, so that is not an issue. I may go down to prescribed reps there as well if it catches up with me though.
Currently there is no conditioning or assistance involved, as I have a 20 min bike ride to work twice a day anyway, and im walking/carrying at work too.
So what do you think, does this make sense? Or is it too much, did I miss something, whatever - any help appreciated.
edit: Since the Press and Deadlift are done twice the amount of normal 5/3/1, the TM increase is done twice per cycle as well, but with half the amount (2.5 lbs for press, 5 lbs for DL), so it works out the same in the end.