Ok, so Im coming to the end of my second time through the BS 5x5, and I've decided to set up a p/p/s routine, so I'd like some pointers. Bear with me, because I'll try to go into a bit of depth regarding decisions and wutnots. (I will throw in a bit of isolation work at the end of workouts, because now that I'm single again, I;ve gotta get the guns back in shape).
So basically I'm thinking I will do a p/p/s, with 2 assistant exercises each workout session. The assistants will not be for the main lift that I'm doing that day. Seems to me this is a good way to combat end-of-workout muscle fatigue. Example: Deadlift day will also include, SOHP (assistant to Bench), and lunges (assistant to squat). Thoughts on this route?
All exercises will be done 5x5, 3x5, or 3x8. I will switch this up every month or so. Thoughts?
Push day - Bench Press, Chin-Ups (No specific number, just to failure, my current record is 4 :icon_chee ), Front Squats.
Pull day - Deadlifts or Pulls to Knees/Rack Pulls, switched up every week. Ive decided to take this route because I've noticed that I cant seem to be able to do 20+ heavy reps of Dead's one week, and then do any good at them the following week, weak CNS ftl I guess. SOHP, NEED AN ABDUCTOR, ADUCTION, GLUTES, HAMS ASSISTANCE EXERCISE HERE, my gym doesn't have a GHR, Im thinking if I rig my feet under something it might work though, any other suggestions?
Squat day - Back Squats, BORs, NEED SOME KIND OF BENCH/SOHP TYPE ASSISTANCE EXERCISE HERE
So give me a hand Team Standard/World of Sherdog.
