I took Jim Wendler’s approach for powerlifting with the 3/5/1 but instead of performing the final set for a rep record I am going to do like eddy coan and just do a second one of the required reps then do 2-3 sets of singles on an exercise like boards or reverse band and get some overload on triples day and on week 3 instead of going just 5/3/1 pyramind 5,4,3,2,1,1 follwed by a drop down set for reps. The only difference is on squat day will be a Thompson dynamic squat cycle alternateing every three weeks with a traditional dyanamic squat cycle follwed by either front squat or manta ray squats for traditional 5/3/1. Military Press day will be 5/3/1 in the coan fashion.
Day 1 Sumo Deadlift alternateing every three weeks with conventional
wk 1 65%x3, 75%x3, 85%x3x2
wk 2 60%x5, 70%x5, 80%x5x2
wk 3 70%x5, 75%x4, 80%x3, 85%x2, 90%x1, 100 or 105%x1, 80%xAmap
Reverse Band Deadlift or block pulls
wk 1 90-105%x1x3
wk 2 90-105%x3x2
not done
upperbacks and lats
abs,calves,neck, and grip
Day 2 Close Grip Bench Press alternateing every 3 weeks with regular Bench Press
wk 1 65%x3, 75%x3, 85%x3x2
wk 2 60%x5, 70%x5, 80%x5x2
wk 3 70%x5, 75%x4, 80%x3, 85%x2, 90%x1, 100 or 105%x1, 80%x Amap
Sling Shot, Board Presses, or Bench Shirt work
wk 1 90-105% of sling shot or bench shirt max x1x3
wk 2 90-105% or 90 x 3x2
not done wk 3
wide grip Bench Press
Incline dumbbells
dips
abs,neck, and grip
Day 3 Box Squat
Thompson squat cycle start with about 60% and go up 20 pounds each set for 5 sets of 2 then keep going up for 3 more sets of 1 increaseing weight each week by 10
front squat or manta ray squats
5/3/1
goodmornings supersetted with leg curls or glute ham raises
calf raises
walking lunges
abs
Day 4 Military Press
5/3/1
Push presses, push jerks, or power jerks
90-105%x3x2
90-105%x1x3
upperback amd rear delt
arms
abs,neck,and grip
Let me Know What You All Think!