Hate it when the gurus don't elaborate lol. BI, when you type exercise/exercise, can we assume the first is heavy, and the second less so? Is everybody 5x5, or no? Aren't you tempted to do just one more somewhere for the upper back?
The first is the main lift and the second is a variation of the main lift. The main lift isn't always heavy aka max effort. I rotate dynamic, max effort, and strength days in for my main lift so.... 3's for speed, 5's for strength, and 1's for max effort. My second lift is usually 5's and is working on an area which I am weak in or where I feel will benefit me the most. I add 1 - 2 auxiliary lifts in after which again are geared at bringing up my Big 3 and even joint health.
So a more complete look at my Program would be: (this is the days I'll be choosing soon b/c I'm going back to school)
WED ~
Bench (Comp lift w/ pause),
Squat (variation) ie. Paused Squat,
Auxiliary lift ie. Good morning
FRI ~
Deadlift (Comp lift),
OHP ie Push Press,
Auxiliary lift ie. SLDL w/ DB + band
SUN ~
Squat (Comp lift),
Bench (variation) ie CGBP + chain,
Auxiliary lift ie. Oly front squat
I also get some additional work in on my conditioning days which can consist of any of the following; sled pulls, KB swings, box jumps, stadiums, etc. I even at times put in clean and press. So for conditioning I may for example do 4 sled runs SS KB sings SS box jumps. Take 3 min rest in between runs (sets) and do 4 - 5 sets.
