Right now, I’m heading towards the end of second cycle of Building a monolith - 5/3/1 for size. Before that, I’ve been unknowingly doing pretty much that (5x5 on the big 3 + press) and 3-4 sets of 8-12 of some accessory work for about 4 months.
I’ve been enjoying the program but there are some quirks I’d like to adjust without ruining it for myself. For the past 2 weeks I’ve been skipping the face pulls because I felt like they weren’t doing much for me. Also have to force myself to do the shrugs, just not a huge fan of those either. Another issue I have is that my bench press has been stalling for quite a while - started at 5x175 lbs in January, tomorrow I have yet to see if I’m able to do 5x185 lbs which feels like shit progress to me (I’m 6’3" at 190 lbs currently). So, I’m thinking of increasing the frequency of the exercise. However, I like the progress I make on overhead press and wouldn’t want to hinder that by switching OHPs for bench.
Given that I’m at the end of the program cycle, I’m also considering trying something different, since I’ve been toying with 5x5 variations for like half a year now. However, can’t seem to find anything else that’d fit my needs. Mentioning those - 2017 is my dedicated bulk year where I want to increase both muscle mass as well as the weight I lift on the major lifts, which in my mind equals 5x5 + volume assistance. I prefer weight training 3 times a week. I already have two more days of Muay Thai training (“recreational”, no competitive plans) for which I do skipping rope 20-30 mins 3-4 times a week on off days or after weights.
So, should I stick to the plan or is there something more fitting you know about? How about the bench improvements?