Starting the year off with a round of 5/3/1. Of course because Jim Wendler isn't as smart as me I had to tweak it some more. I don't like interspersing pull movements within my push days. So I consider the deadlift day a mini-pull day, I throw in some shrug/ upright rows. Also I added an additional day to his 4 day template for just pull. It's not programmed like 5/3/1 just AMRAP for 3 sets of pull-ups. Which for me probably means about 5 total pull-ups.
Similar to what I was doing at the end of last year I do the main exercise for more volume after the 5/3/1 set each day. This is almost like the boring but big routine in the 5/3/1 book.
More on the shrug / upright rows. I really like that exercise. I pick a weight that would be challenging for upright rows. For me that's about 135. I do 2 shrugs with the barbell then I do an upright row. 10 reps get very challenging. It hits the traps great.
I recently began trying out 20 rep assistance work for legs. I'll do squat and deadlift like normal then for example on squat day program in 20 rep quad extensions. I don't have measurements but this has made jeans fit much tighter in the right places, good stuff. I've had to bring the weight down. I also limit the range of motion on quad extensions and I haven't noticed any new knee badness from the exercise.
I continue to really focus on the neglected delts on press day. I was doing all cable work but I'm mixing it up a little bit with the medial delt db raise. I don't do any direct tricep work on press day.
I have lowered my squat numbers from last year. I'm not worried about the numbers so much, I want to keep that good form, really sink it in.
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