I like to keep things short so I'll try to do just that. I finished reading 5/3/1 and am planning on doing my next winter bulk on the program. 5/3/1 is fairly complex so I have some questions. Up untill now I've been doing Starting Strength, which brought me up to the following maxes.
PR: 65kg 5x3 (reps x sets, not sure what the convention is)
BP: 91,25kg 5x3
SQ: 130kg 5x3
DL: 160kg 1x5
In my personal opinion, I'm done with SS - I'm sick and tired of squatting three times a week and want to build my upper body more (the obvious parts, pecs and shoulders). My legs have grown so hard I actually have growth marks on them (the kind pregnant women have) so it's enough for me. I'm planning on doing 5/3/1 Big But Boring with an emphasis on upper body over lower body, seeing as everything up to the point has been the opposite. I am also moving into a home gym so I need to weigh my options as I will be more limited in terms of assistance exercises.
1. Wendler prescribes 10x5 on the assistance work of the main lift. Do we add increments to this? If so, how exactly? Does he mean we only go up in the assistance by doing the 5lbs increase in the 1RM each month? Or am I missing something here?
2. Same with the assistance work, dips and chins etc, do we add increments to these?
3. It is not my goal to get 'a lot' bigger, in fact i'd say im 80% near the physique I desired.
I don't want any bigger legs, can I stop incrementing on the squat when I'm back at 300lbs 5RMs, or would that **** up my body's balance? I'd like to deadlift stronger, but not squat stronger...
4. Wendler suggests dips and chins as foremost exercises. It's possible my garage ceiling will be too low to do chins (ive always done em till now), could I exchange chins for barbell rows? I was thinking of the following exercises:
Press-day: Weighted dip
DL Day: Dragon flag (abs)
BP Day: Barbell Row
SQ Day: Good Morning
That's all, hope I was concise . Thanks to anyone who can help!