I wondering 2 subject about 5/3/1 …
1- I want to manage my cycles sometimes more Volume 5/3/1 templates and sometimes more intensity 5/3/1 template like Restpause method or etc. How to cycle them for optimal results?
2- I want to focus more Press (OHP) and Dips lift, I have Squat rack,Rings,Pullup bar,Adjustable Db’s,Barbell and Zbar and a lot ot weight. I dont want Benching,instead Ringpushup,Weighted Dips,Weighted Barbell pushup i wanna focus more them like assistance for my OHP and of course Aesthetic look. Im not powerlifter,i want getting strong on Press and gaining size,mass for my upperbody how should i manage my template and lifts?