First off I would like to say thanks for an awesome training system. I have been following it now for a few years straight, having fun with challenges and different assistance templates while seeing great improvement in strength and hypertrophy.
My squat has gone up with about 80kgs in the last 2 years and I hope to hit about 200kg soon. My all-time goal was to hit a 250kg deadlift before my 30 birthday, I have 14 months left and I am at 240kgs. Now I want to get so close to 300kgs as possible.
I really enjoy heavy singles and a combination of high volume work. So I have been trying to combine 5/3/1 SVR with the off-season for mass assistance.
So a wave would look like this:
Day1:
Press 531 SVR supersetted with chin-ups (should I keep the dropset?)
Dumbbell shoulder press, 5 sets of 10 reps
Barbell curls, 5 sets of 10 reps
Dumbbell rear raise/ lateral raise supersetted, 3 sets of 10 reps each
Day 2:
Deadlift, 5/3/1 SVR
Good morning, 4 sets of 10 reps
Bent over rows, 4 sets of 10 reps
GHD, 4 sets of 6-8 reps
Abdominal wheel, 4 sets of 12 reps
Day 3:
Bench press, 5/3/1 SVR supersetted with chin-ups (should I keep the dropset?)
Dumbbell bench press, 5 sets of 10 reps
Chest supported rows, 5 sets of 12 reps
Triceps push-downs, 100 reps
Face pulls, 100 reps
Day 4:
Squat, 5/3/1 SVR (should I keep the dropset?)
Leg press, 4 sets of 10 reps
GHD, 4 sets of 6-8 reps
Hanging leg raises, 4 sets of 10 reps
Is this in your opinion a viable regiment?
I donâ??t know if I am just overthinking it and majoring in the minors now, but I like the combination of rep records and heavy singles. Any input is appreciated