Rest day & Lifting routine/schedule

Somewhat anyway, I took it on a long and late work day. My body is feeling ok though and mentally I'm still pretty fresh. It's still important to make sure you rest from time to time, after 3-4 days of intense training, its probably a good ideal to take a day off. I usually get 1 a week, but not always. My day off will usually be active rest or some kind of accessory work.

I'm sticking with the 5/3/1 lifting routine for awhile more than likely but nothing is set in stone. I'm following it pretty close though and doing the different varieties in it. My main lifts will stay in the 5-3-1 scheme and I will do 1-2 accessory lifts with 6-10 reps for the most part. I have put together my next routine already when I do change from the 5/3/1. The 5/3/1 has so many different things in it and is made for long term progress, so I can stay fresh on it for a long time if I choose. I added links a couple blogs ago with the 5/3/1 program so if you aren't familiar with it you can check one of those links out and learn more.

5/3/1

Legs

Hack squat 3 x 5
Lunge 3-5 x 8-12 (or SLDL's)

Chest & Triceps

Bench press 3 x 5
CG press 3-5 x 6-10

Back & Biceps

Bent over row 3 x 5
Curl 3-5 x 6-10
(possible addition of SLDL unless I decide to move them to leg day)

Shoulders

OH press 3 x 5
Upright row 3 x 6-10

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The 3 x 5 of course changes to 3 the 2nd week, 5-3-1 the 3rd, and a deloading phase the 4th week. Thats just an ideal of what I will be doing. Exercises change as I see fit. I'm including the base of what I will be doing, the main lift, and an accessory exercise I feel is a must. I will add in a 2nd accessory exercise when I have time, but I'm not too worried about it - The main compound lifts are whats important. I will be lifting 3 days, so each week one muscle group will be left out, since it rotates in the program.

As for the back day, I'm not 100% on it yet. I'm interested in adding back in deads soon. If not the SLDL will be making their way back into it. One way or the other, I gotta make sure my lower back gets hit. So, back day will probably have 3 exercises in it unless I cut out lunges and add SLDL into my leg day, which is a possibility. For me, SLDL really hit my lower back and a lot less on my hamstrings, but theres not reason they can't be worked with legs. People are kinda conflicted on this issue, and its up to the individual, it fits fine in either day - kinda like the debate on pullovers in chest or back day.
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Possible next lifting routine will be a 3 day split meshed between my previous 2x push/pull workout split in 3 days and a little bit of the 5/3/1 theory added into it. It will either be a push/leg/pull routine, or a chest/tricep, legs/shoulders, back/biceps routine. Of course, IDK when I will start it, becuase I may run the 5/3/1 just for a month or two, or for several months.