Right now I’m playing with a mix of 5/3/1 for my main lift and then using a low volume, 1 all-out set approach for the assistance/muscle building work. I then do a small amount of conditioning work at the end.
Exemple of a workout (this is what I just did in fact):
Military press (5/3/1 progression)
Machine shoulder press
1 warm-up sert of 10
1 moderate set of 8
1 all-out rest-pause set… got 7 reps, rested 15 sec then got an additional 4 reps
DB lateral raise
1 warm-up set of 10
1 moderate set of 8
1 all-out rest/pause set … got 8 reps, rest 15 sec, got an additional 3 reps and finished with 6 bottom partial reps
Lying EZ bar triceps extension
1 warm-up set of 10
1 moderate set of 8
1 all-out rest/pause set … got 7 reps then did 4 reps where I lifted as a close-grip bench and lowered slowly as a triceps extension
Battle ropes
10 seconds as violent as possible
Rest 30-45 sec
40 sec at about 80% intensity
rest 30-45 sec
10 seconds as violent as possible
Rest 30-45 sec
40 sec at about 80% intensity
Rest 30-45 sec
10 seconds as violent as possible
Rest 30-45 sec
40 sec at about 80% intensity