I want to do Boring But Strong next wave. Maybe I am misreading the assistance recommendations or maybe I am not. 5/3/1 Forever says Push 50-100 total reps/workout, Pull 50-100 reps/workout, and single leg/core 50-100 reps/workout. I would like to do it less boring because I have found bench pressing and squatting twice a week really helps those lifts. I have never done much pushing on a squat or deadlift day.
Does that mean this template could work?
1-Arm dumbbell bench press-5x10
Barbell Bent-over Rows-5x10
Hanging Leg Raise-5x10
Chin-ups-4x10 (I am working toward 4x10, but right now I do approximately 4, 3, 2, 2)
Lat Pull-downs-2x10 (I can’t do many chin-ups right now so I am working on strengthening those, but to get some added volume I do lat pull-downs to make up for the lower volume of chin-ups)
Dumbbell Triceps Extensions-5x10
1-Arm dumbbell Overhead Press-5x10
I have 2 concerns with this, but I am not sure how to change it. 1. What are triceps extensions doing on a squat day? and 2. I want to do 2 lower back exercises to keep my lower back strong since I will be wearing a belt so I have goodmornings and back raises, but I don’t think it is good for me to have them on the same day. I would put one of them on my squat day, but I’m doing enough back stuff that day. I want to do something for my traps and more for my upper back in general hence the shrugs.