decided to start 5/3/1, you can find my stats and more about my goals/intentions here:
I’d do the 4 days 5/3/1 split. I have a lot of questions so please bear with me, my preference goes into having good overhead and deadlift and keeping a strong back/posterior chain:
-the main lifts I’m interested into would be Overhead Press - Push Press - Deadlift - Front Squat. I know, there’s no benching, I suppose this means that (weighted) dips twice a week becomes pretty much mandatory for proper chest development. From what I understood, in the book Jim pretty much says “just do the assistance work” without blowing your head about loads, % and such, but, considering that I need the dips for chest development, would you recommend me to find a TM on those too and keep track of the % I’m using to chase a weight progression?
-how to fit one arm dumbbell snatches into the routine and when to place them? I know that clean and snatches are supposed to be done before the main lifts, but that’s referred to the barbell versions I think. How many sets/reps would be recommended and what %? I can test my 1RM easily this week if needed. They should fit good after the Push Press
-how to fit snatch-grip deadlifts into the routine? Do they usually count as a specific variation of DLs (i.e. to be done in 5x10 after DLs for BBB assistance) or are more suited for back/lats work on a non-DLs day? Would it make any sense to put on the same day Deadlift - Snatch grip deadlift - Kroc Rows since they’re all pulling exercises?
-how to fit loaded carries and rack work into the routine?
-supersets (?): at one point in the book, Jim wrote “I still recommend to do chinups between each pushing set, including warm up sets”. I’m not sure I understood the meaning of it, is he recommending to superset push sets and chinups sets?
-conditioning work: is rope jumping ok, for those days when I need to stay at home? On some days I won’t be able to leave home for running&co. Also, what about walking with a weighted backpack? A T Nation article mentioned it works wonder for generic conditioning
-extra work day: don’t jump on your seat, not trying to add a workout day. I’m interested (with no hurry at all) into learning the front lever and handstand pushups, would it be ok if I hit the gym on a free day (usually, Saturday) to do some practice on those? Shouldn’t impact much, if at all, on recovery
-mixing assistance programs: again, not trying to mess with the program, but I was wondering. Jim mentions that for “chinups” he means all kind of grips and stances, including the pullups, and he suggests to mix them up and keep them varied. Thing is, I don’t think I’m able to do 5x10 weighted pullups. So my doubt is, would it be ok for example to do 5x10 weighted dips (BBB program) and crawl up to 5x15 bodyweight pullups (bodyweight program), then move to 5x10 weighted pullups (BBB program)?
-assistance work: again, I know the mentality is “just do it”, but is it recommended (or not recommended) to do it more bodybuilding style and focusing on slow negatives in programs like BBB?
-stretching and mobility work: is there any real benefit in doing it right after the workout? I usually do it at home before going to bed, but I’ve read a TON of different opinions about the timing of stretched&mobility work (premise: specific stretches and mobility stuff are mandatory before the workout as a warmup, that’s a given)
-Original 5/3/1 vs Beyond: thinking about starting and sticking to the original programs for some time, months, to get the grip of it and understanding the principles behind. Is there any issue with this? Maybe there’s something from Beyond that I should absolutely add to the original programs from the start, something super recommended and such?
Thanks in advance for any input, as soon as I have some feedback I will try to put down a routine with the exercises I want to do, I’m currently starting a deload week so I have time to tweak the routine and start it next week