I am a 52-year-old lifetime natural on-and-off powerlifter (back on again), and am brand new to this site. I am enjoying great success seven months into my comeback, having done six months on Westside Conjugate, and now a month of 5/3/1. I have two minor questions that will help with my continuing progress:
When doing overhead presses, I am standing at the squat rack, cleaning the weight, and then doing the required number of presses without returning the weight to the floor between each repetition. Should I continue in this manner, or will I benefit more if I clean-and-press each repetition?
After the first month-long cycle of 5/3/1, the standard program recommends increasing the amount of weight worked with by ten pounds for squat/deadlift, and by five pounds for bench/overhead press. Is this weight added to the one-rep training max, or to the one-rep true max before calculating my workout percentages?