Hi folks, I'm getting back under the bar after an extended time away from the gym. Life got in the way and I let it for several years. I am trying to decide how I want to program myself with 5/3/1. I am thinking something like:
Stiff deadlift 5x5
Ab wheel 5x5 ish
Bench press 5/3/1
pin press or Skull crushers 5x5
Dead lift 5/3/1
Chins 5x as many as I can (might not be 5 at this point)
high pulls 5x5
Bent rows 5x5
hanging leg raises 5x 20
I will be doing agile 8 daily, weight vest (40 lbs) walking while pushing my son in a stroller at least 4 days a week and jump rope after weights every workout. I need to lose a small amount of body fat but don't want to loose much body weight.
Oppinions? Should I try different accessory lifts? Do I need more volume than this??
Oh. I'm 38 Y/O 6'6" 240. limited access to equipment as I just bought a power rack and am working out in my garage. I've been doing some straight linear progression with 8x8 since Christmas.
Thanks in advance.