Looking for any feedback on the following routine. Some context:
- I’m 155 lb, 31 years old
- I’m a busy dad/guy, so I generally only have an hour to get work done at the gym, 3 days a week during my lunch break
- My first athletic love is Brazilian Jiu-Jitsu, which I still do 2x / week. I would do it 5x a week but the timing doesn’t work out since fatherhood.
- I started with Starting Strength and kept at it until I had to reset a few times. I figured it was time to look into a new routine, which led me to 5/3/1
- I’ve included power cleans because I find them very fun
Current Training Maxes:
Press: 1x105
Bench: 1x145
Squat: 1x240
Deadlift: 1x230
Power clean: 1x105
Proposed program:
Full Body Training,
Phase 2 (since I’m used to squatting 3x/week already)
Day 1:
- Squat: 5/3/1 sets and reps, supplemented with first set last
- Dips: BWx3x10
- Power Clean: 3x5
Day 2:
- Squat: Week 1’s progression x 3 reps
- Bench: 5/3/1 sets and reps, supplemented with first set last
- Chins: BWx3xAMRAP
Day 3:
- Deadlift: 5/3/1 sets and reps, supplemented with first set last
- Press: 5/3/1 sets and reps, supplemented with first set last
- Chins: BWx3xAMRAP
My main question: am I choosing the right assistance exercises? I find it hard to fit all of this in during an hour routine (including warm up).