Hey folks. I know what you're thinking and I tend to agree, don't try to fix what isn't broken but hear me out. Nothing screams that as loudly as the 5/3/1.
All I'm trying to do with my revision is do a little extra to bring up some lagging body parts (shoulders/back) while still building strength on the main compound lifts. So I wanted to add a little more volume for the day that I do OHP, and added a day where I use the barbell bent over row as my primary lift.
On those days, I'll be using more of a 7/5/3 schematic (basically what Matt Ogus does for OHP, sorry I know I know I hate him too but I can't help but admire those shoulders/shoulder strength natty or not). I searched the forum to see if I could find something similar enough but I couldn't find anything so I thought I might give this a whirl. Here is what I came up with (I put the 5/3/1 stuff up even though it's redundant, but just to freshen up the memory):
Day 1: Flat Bench (5/3/1)
Day 2: Deadlift (5/3/1)
Day 3: Rest
Day 4: OHP (7/5/3)
Day 5: Squat (5/3/1)
Day 6: Bent Over Row (7/5/3)
Day 7: Rest
Week 1: 1 set of 5 @ 65%, 1 set of 5 @ 75%, 1 set of 5+ @ 85%
Week 2: 1 set of 3 @ 70%, 1 set of 3 @ 80%, 1 set of 3+ @ 90%
Week 3: 1 set of 5 @ 75%, 1 set of 3 @ 85%, 1 set of 1+ @ 95%
Week 4: (Deload) 1 set of 5 @ 40%, 1 set of 5 @ 50%, 1 set of 5 @ 60%
-Then Repeat (add 5lb. to bench training max, add 10lb. to squat/deadlift training max)
Week 1: 5 sets of 7 @ 75%
Week 2: 7 sets of 5 @ 80%
Week 3: 10 sets of 3 @ 85%
Week 4: (Deload) 3 sets of 5 @ 60% OR Topset PR workout with 1 set of AMRAP @ 95% + 2-4 back off sets
-Then Repeat (add 5lb. to OHP/Bent Over Row training max)
-As per usual, the training maxes will be set at 90% of my actual max
-I will be moving the weight back to what it was 2 cycles ago if I start struggling
Other information that may be of use:
I have been training for 6 years
-My current body info isn't up to date but I'm about 176lb, 12% body fat right now
-Have never competed in anything, I care about power and aesthetics about evenly
-I broke my hand many many months ago and couldn't lift for 4 months but I'm mostly up to speed now
Well I tried. Are my revisions good for my goals? Let me know what you guys think!
EDIT: Sorry I'm new here and this is my first post. My avatar isn't working. The "main image" is the avatar, yes?