For what it's worth if you're looking for upper body hypertrophy I would do something like:
Main lift: 5/3/1
Assistance: Maybe something like 3:2 ratio of pulling to pushing for the sake of shoulder health. I do a fair amount of external rotation stuff and scap mobility that I don't log. Just as I go and depending on how I'm feeling.
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Complexes for non competing muscle groups on an off/conditioning day or as a warm up. Like Dan John said in his article a while ago, more time on the bar works well to grow. Some Iso work could be done as well to push volume up without exhausting the CNS.
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And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
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- CJ Kim
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