10/29 - Squat

Work Sets:

180x3, 205x3, 230x6

Assistance:

Lunges - 6x14 per leg
Box Squats 95x15,15,15,10
Alternating Leg V-ups w/10lb medicine ball 20,20,20,20,20

10/27 - Bench

Work Sets:

155x3, 180x3, 200x9 (PR)

Superset:

• Band Chins 9,8,6,5,5,5,4,5,5,5

• Pushups 11,11,11,11,11,11,11,11,11,11

Dbell Curls 30x12,10,10,10,8

10/25 - Overhead Press & Deadlift

Standing Overhead Press

105x3, 120x3, 135x4

Deadlift

200x3, 230x3, 260x5

Assistance:

Dips BWx15,9,6,6,6,6,6,6,6,5,4
Chins BWx2,2,2,2
GHR 4,4,4,4

My legs/glutes were still sore from Thursday's work. It really affected my energy today.

10/22 - Squat

Work Sets:

170x5, 195x5, 220x7

Assistance:

BW Lunges 75 per leg
Box Squats 95x10,10,10,8,8,5
Alternating Leg V-ups w/10lb medicine ball 20,20,20,20,20

Box squats AFTER lunges???!@# My glutes are hammered.

10/20 - Bench Press

Work sets:

145x5, 165x5, 190x8

Assistance:

Superset

1. med resistance band chins 8,7,8,7,5,5,5,5,5,4
2. pushups 10,10,10,10,10,10,10,10,10,10

chins w/10lb dbell 1x2

10/18 - Overhead Press & Deadlift

Standing Overhead Press

95x5,110x5,125x5

Deadlift

190x5, 215x5, 245x7

Didn't do any assistance work, played 2 hours of basketball instead.

10/15 - Bench & Squat DELOAD

Bench Press:

135x5,5,5

Squat:

175x5,5,5

Assistance:

Box Squat 95x10,10,10
Incline Dbell Bench 50x15,13,12
Dbell Row 65x10,10,10

10/13 - Overhead Press & Deadlift DELOAD

Standing Overhead Press:

85x5,5,5

Deadlift:

165x5,5,5

Assistance:

Good Mornings Barx15,15,15
Superset

1. Dips 5,5,5,5,5,5,5,5,5,5,5,5
2. Chins 2,2,2,2,2,2,2,1,2,1,1,1

10/8 - Squat

Warmup:

115x5, 145x5, 175x3

Work:

215x5, 245x3, 275x1

Assistance:

Box Squats 115x8,8,8,8,8,8

That's it for today. My glutes and hams were toast after the first set of box squats, must be doing something right on regular squats. I'll be reducing the weight for the next cycle since I'm not hitting at least 3 on the last set. Next week is deload, then start again.

10/6 - Bench Press

Warmup:

95x5, 115x5, 135x3

Work:

170x5, 195x3, 215x4

Assistance:

Incline DB Bench 60x10,7,7,7,5,4
Plate Loaded Row 80x12,10,10,10
Farmer's Walk w/2 60lb barbells 4x40meter

10/4 - Overhead Press & Deadlift

Overhead Press:

Warmup: 60x5, 70x5, 85x3
Work: 105x5, 120x3, 135x2

Deadlift:

Warmup: 115x5, 140x5, 165x3
Work: 210x5, 235x3, 265x4

Assistance:

Dips BWx13,10.8.9
Chinups BWx4,3,2,2,2,1,1,2,2,1,1,1,1,1,1
Good Mornings 105x8,7,6,6

Trying to combine these two days to get through a cycle in a week instead of 9 days. If I can recover, I'll complete more 5/3/1 cycles and get stronger faster. If I can't recover, I'll go back to the 9 day cycle.