I use to do 5/3/1 but I thought I’d change it up this is what I’m doing now DEADLIFT 135x5 225x5 315x3-5 wups then 3x385 2x400 1x440 I’ll go higher depending on how I feel then 4-5 sets deficit deads off 4 inch platform 315x5 ,3-4 sets rdl 225-250 5reps ,3 sets dbell rows 12-15 reps 80-100 pound dbells that’s all it kills me after I’m pretty much wore out .
BENCH wups ,3 x315 2x325 1x350 ,then 3sets of 300x3 ,5x5 incline 200 205 210 225 225,100# dbell incline 3-5sets of 5 last 8-10 sets of dips ,I do back arms on bench day 5x15-20 sets pulldowns ,3 sets rolling tri extension ,3-4sets skull crushers seated 12-15 reps last close grip 5x5.
SHOULDERS strict OHP 3x3 185 200 200 the some heavy singles 210 220 slight push with 220,5x10 135,3x10 seated dbell press 80# dbell shrugs 5x 12-15 225 275 300 315 I do these with a trap bar that I made ,3sets of side lats 12-15 25 # nice and slow,I do arms with shoulders 4-5sets seated curls,3sets 21’s 40#s,one arm seated curls 3sets,3x5-8 standing curls 115#s,then some cable curls 3-4 sets 15-20 .
SQUATS wups,5x5 225 250 265. 285 300,heavy singles 325 340 365 ,5x15-20 hamstring curls,5x5 rdls ,3-4sets of hypers body weight ,those are my numbers this week I was thinking of doing speed bench work also not sure though any advice on this new workout routine would be very helpful my goals are 500 dead 405 bench 250 OHP 405 squat bellow parallel
about me im 40 been working out around 6 years any advice would be helpful thanks