Been reading these forums for the while and finally decided to post for some general advice.
I’ve been on and off training for a good few years now, never been consistent with training nor my diet, Most of the training has came from 5/3/1, I enjoy his philosophy, how easy it is to understand and how I can plan out the cycles of my training. My only problem was I kept changing templates every week because I didn’t know which template would be best for my goals, I’m hoping to lay out my current progress and my goals and get some feedback, thanks.
-Height: 5 ft 8 (173?)
-Weight: 76kg (167.5lbs)
-Squat: 100kg x 6 (Estimated 1RM 116)
-Bench Press: 85kg x 3 (Estimated 1RM 90)
-Deadlift: 160 x 1 (Estimated 1RM 160)
-Press: 50 x 3 (Estimated 1RM 53)
These are my current lifts, not the best but hoping to get my training sorted so I can up these numbers up. My main big goals are currently:
-Overall mass, hopefully 80-85kg in bodyweight.
-Biggers traps (for the “lifters” look).
I’m not too bothered about my bench at the moment due to no thoughts about committing to powerlifting, and knowing 5/3/1 my bench will be increasing slowly even without focus. Press is a small goal just to get 60kg, and maybe after a 200kg deadlift I will focus on bodyweight press. Even though my squat is lagging, and I know a bigger squat will equal bigger legs, but for some reason a bigger deadlift takes my fancy for the moment.
My question is, which templates (Leader/anchor, or even challenges) and assistance would be best for my current goals? I have all the books, I understand the program itself but putting it all together and creating a program block is where I struggle due to over complicating my assistance and lack of knowledge of lifting in general.
Thank you for taking your time to read.