Updated Program

For a bit more than a week now, I've felt groggy and slow. I shouldn't feel this beat down, which means that something has to change. I chalked this up to not enough rest time - and thus, have cut my program down to four days, with minor changes/drop and swaps. So, I've got all my back work on Pressing days. This is slightly closer to a by-the-book 5/3/1 approach. I also reorderd the days, to hit weakest lifts first. A couple of new or relatively new pieces of assitance work, Front Squat Holds, for a different kind of TVA stimulus and Poundstone curls (max rep barbell curls, man they fuckin' HURT!). That's all I care to say about it...Fuck Bullshit, get GAINZ!!!!

Training maxes for next cycle:
Deadlift - 385
Bench - 245
Squat - 305
Strict Press - 135
Power Clean - 190

Monday
Bench Press - 5/3/1
Pendlay Rows - 4x8
Seated Behind Neck Press - 4x8
Weighted Dips -4x6
Face Pulls - 2x30
Shrugs - 2x40
Poundstone Curls - 1xMAX
Weighted Planks - 2xMAX

Tuesday
Squats - 5/3/1
BB Split Squats - 4x8
RDL's - 4x8
GHR's - 3x10
Shovel Deadlifts - 3x6
Back Extensions - 3x10
Standing Calf Raise - 2x30

Thursday
OHP - 5/3/1
Weighted Pull-Ups - 5x3-5
CG Bench - 4x8
Turkish Get-Ups - 3x5
Incline Laterals - 3x10
Rotator Extensions - 3x15
Hammer Curls - 3x10

Friday
Power Cleans - 5/3/1
Deadlifts - 5/3/1
Front squats - 4x8
Front Squat Holds - 3xMAX
GHR's - 3x10
Hip Thrusts - 3x12
Leg Raises - 3x10