This is my first post but have been training for a long time. I vary between 5/3/1 and a Westside Template. I have just recently (last 5 years) gotten interested in powerlifting and I am hooked. I have been doing 5/3/1 for about 8 cycles now and recently changed it up a little bit to what I believe will be Wendler’s 5/3/1 for Powerlifting when it is published. This is my Press day which I basically treat as a bench assistance day. My Pressing day is also my last day of the week.
Press 3x5 160, 170, 180 (no rep-out)
Press (boring but big) 5x10@115
Pull-ups with various grips 5x10 w/ bodyweight. Everything from super wide to chins and everything I can think of in between
Rowing sled drags 3x25yds and back w/ 115lbs on the sled