I finished my last cycle of BTM yesterday and wanna do an other 3 day approach of 5/3/1. On the grounds of a few upcoming competitions I need more volume on the mainlifts and want to grow in the upper end of my weight class (83kg).
I know “do the programm as written”, but I haven´t the same goals as everbody else at the moment, so I would be thankful for a little help.
And to make it clear: I don´t want to get fat to reach my goal of a higher bodyweight. Getting stronger, mainly in the big 3, do a higher volume of the mainlifts and adding muscle are goals that can be done at one time.
Squats 5x5 @85%
Bench Press 5/3/1 @FSL 5x5 + Chin Ups @50 Reps
(Assistance: Push Ups, Face Pulls, Core)
Deadlift 5/3/1 @FSL 5x5
Press 5/3/1 @FSL 5x5 + Pendlay Rows 5x5 or db rows 5x10-20
(Assistance: Arms, Delts, Core)
Squats 5/3/1 @FSL 5x5
Bench Press 5x5 @85% + Chin Ups @50 Reps or 5x5 (weighted)
(Assistance: Shrugs, Face Pulls, Core)