Originally Posted by MMA Max
But im also trying to build and keep size. 5/3/1 - this would be five reps, three reps and 1 rep correct? How do you prep this?
I'm running the 5/3/1 and absolutely loving it so far. It may or may not be the answer to your concerns, but I think it would be beneficial to incorporate it in your pressing exercises for sure. I don't think you NEED to run it for the whole body, although that's what I'm doing. If you just want to program BP and OHP that way for now it should be fine. It should put some size on you either way.
Here's a link to help you get started.
Jim Wendler – 5/3/1 Workout Routine | FullyFlexed.com
There's also an article at T-Nation, which I have lost track of, but you should be able to find it easily enough.