Starting up the new cycle of 5/3/1 means that 5's week is rolling back around. I've been following Wendler's blog on his website and decided to incorporate the "Boring But Big" method to my assistance work to get me out of the gym faster. Basically, on my deadlift days, I do 5x10 of 50% (of training max) squats after my deadlift work sets. Then you do one pushing exercise, one pulling exercise and ab work. On my squat days it's the exact opposite and same goes for my upper body days. So far I liked it and I was actually pretty fucking sore for the small amount of exercises. Doing 50 reps of squats sucks no matter what the weight is I suppose.
Deadlift Day
A. Deadlift
Bar weight stiff legs x 10
135x10
225x5
315x5
355x5
405x5
460x5
B. Squats - 5x10
205lbs - 90 sec rest between sets
C. Weighted Dips
70lb DB - 3x10
D. Hammer Curls
3x10
E. Hanging Leg Raises w/ Fat Grip
3x10
Bench Day
A. Bench
Bar weight x 10
135x10
185x10
230x5
265x5
300x5
B. OHP - 5x10
105lbs - 90 sec rest between sets
C. DB Press
3x10
D. Weighted Pull Ups
45lbs 3x10 w/ Fat Grips
E. Ab Machine
1x30