Options on my lifting program

Hey all,

So currently I am doing a modified version of Wendlers 5/3/1 routine with added 5*5 which is a percentage based programme where you have a 3 week cycle working up to 95% of your 85% of your 1 rep max, called training Max(TM) and all assistance exercises for each workout after the main lifts are in a push, pull, leg fashion.

I will only put week one below, but essentially week 1 your work up to 85% of training max followed by 5*5 of the first working set, week 2 90% of TM + 5*5, week 3 95% of TM +5*5.

Progression in week three I need to hit 5 reps minimum on 95% before I add any weight, if I don’t get the reps i repeat the cycle, and if I fail again I rework my training max to give me new %’s. I add 5kg to deadlifts, and 2.5kg for bench an OHP.

Other than zercher squats I cannot do low bar squats any more since I fell down a mounting on my bike 😂. I’ve tried everything so I just supplement them with lunges etc.

Week 1:

Deadlifts:

Warm up - 40% of TM *5,50%*5 ,60*5.

Working sets:

1st : 65%*5

2nd: 75%*5

3rd: 85%*5+

Assistant 12-15 reps * 3 sets for all.

DB rows, Lunges , bis and rear delt flys(needed for shoulder injury mentioned above)

Bench

Warm up - 40% of TM *5,50%*5 ,60*5.

Working sets:

1st : 65%*5

2nd: 75%*5

3rd: 85%*5+

Assistant 12-15 reps * 3 sets for all.

Low Row , triceps , hip thrusts and lat flys + abs (needed for shoulder injury mentioned above)

OHP

Warm up - 40% of TM *5,50%*5 ,60*5.

Working sets:

1st : 65%*5

2nd: 75%*5

3rd: 85%*5+

Assistant 12-15 reps * 3 sets for all.

Pull ups body weight max + hangs max, chest flys, zercher squats and calve raises.

Let me know what you think so the above is example of week 1 , so again it works up to week 3 95% of training max which is 85% of 1 rep max.

Week for is a deload week where you only do the warm up sets with assistance exercises or you test your 5 rep max to rework %’s if needed.

Thanks all