decided to stick with 5/3/1 for now. I'm still making gains, so I'm not going to fix what isn't broken.
military press - 20kgx6, 40x5, 50x3, 55x5, 64x5, 72x6
pull up - BWx12, 8, 6, 5, 4
dip - BW+25x12, 10, 10, 8, 7
neck curl - 15kgx12, 12, 8
After this I went home and did 3 sets of 21 tire flips superset with 3 sets of 20 sledge hammer hits. I really engaged my core on the sledge hits. This felt awesome.
Notes: I didn't quite hit the reps I was hoping for on my lifts today, but everything felt great. I changed up my grip on pull ups, going from wide to shoulder width, and I also made sure every rep I got my chin well over the bar as opposed to just bringing it to the bar, getting an awesome squeeze at the top. All assistance work stopped about one rep short of failure.
deadlift - 70kgx5, 90x3, 110x3, 135x5, 155x5, 175x9
glute ham raise - BWx10, 8, 7, 6, 4
barbell lunge - 60kgx10, 10, 10
hanging leg raise - BWx12, 12, 10, 8, 7
After lifting I did 5 sets of 10 box jumps onto a 32.5" box, rapid fire. Got me breathing pretty heavy and left my lower body feeling worn out. Success.
Notes: I feel like I probably had a 10th rep in me on the deadlift, but I think my form would have started to break down a bit, and I'm still trying to protect my back. I've also been going without a lifting belt, however. I wold typically throw it on for my heavy set of my big exercise but I want to leave it out. After doing hanging leg raises for so long, I've finally found my stroke, using nothing but my abs to pull them up. I would never use momentum, but I think before I was using some leg strength to help, and holy crap were my abs screaming. I think they were also a little worn out from the tire hits yesterday, but either way it felt amazing.