Press. Beyond 5/3/1 cycle 2. Day 1.

Warmup with bands

Press 

Bar * 10 * 2

40 * 5

50 * 5

62.5 * 5

70 * 5

80 * 7

Slow grind

Joker

82.5 * 3

BBB

62.5 * 5 * 5

One arm Db press

25 * 10 * 3

Pull-ups 

10 * 3

19 with Kip 

Lats pull down 

65 * 15

Feeling a bit sore. Shall eat more and rest.

Deload day 3 + arms

Klokov press

Bar * 10

30 * 5

40 * 5/10

50 * 5/5/8/5/5

Hammer curls

22.5 * 8 * 3

Incline curls

10 * 12 * 5

Db tricep overhead extension 

10 * 30 * 3

Cable curls

10 * 3

Rope triceps pushdown

20 * 2

8 

Back extensions

50 reps

Deload week day 2

Bench

Bar * 10 * 2

40 * 5 

50 * 5

60 * 5

70 * 5

80 * 5

Db inline bench

15 * 10

30 * 12

35 * 12 * 2

Db triceps extension

12.5 * 15 * 3

Klokov press

Bar * 10 * 2

30 * 5

40 * 5 * 4/10

GHR abs

10 * 5

Deload week day 1.

Back feeder sets

100*2

Wide grip Behind the neck 

Bar * 10 * 2

30 * 10 

40 * 5

50 * 5

60 * 5 * 5

Farmer walk

18,21,21

Pulled my hamstring... Ended workout

Press. Beyond 5/3/1 day 6.

Warmup with bands

Press

Bar * 10 * 2

45 * 5

55 * 5

65 * 3

67.5 * 5

77.5 * 3

87.5 * 3 (kinda sad I couldn't get the 4th even though I grind for a long time, got dizzy and had to dump the bar)

Joker sets

90

92.6

95, dizzy again, failed to get it.

BBB

67.5 * 5 * 2

70 * 5

72.5 * 5

75 * 5

One arm Db press

25 * 10 * 3

Kroc rows

45 * 12 * 5

Lats pull down 

10 

Two sets to failure. Can't even open my palm fully.

87.5 * 3

90 * 1

92.5 * 1

This marks the end of my own modified 5/3/1 journey. Next cycle will be following the book and not adding in too much stuff. Hope to see some PRs in the gym. :)

Conditioning + arms Day 2. Week 6.

Feeder workout

Machine row 15*100 

Reverse grip machine row 15 * 100

Machine Rear delt flyes 

54 * 35* 2

47 * 20 * 2

40 to failure

Hammer curl

10 * 10

25 * 8 * 3

Incline db curl

10 * 12 * 3

7.5 * 12 * 2

Tricep cable overhead extensions

3 sets to failure 

Standing db curl

12.5 * 10 * 3

Seated db overhead extensions

12.5 * 10 * 3

Incline db curl

10 * 8 * 3

Triceps rope pushdown 

1 set to failure 

Farmer walks with 40kg loaded per hand

20m to and fro: 22,21,22,22,22s

HIIT baby

Bench. Beyond 5/3/1 day 6.

Warmup with bands

Bench 

Bar * 10 * 2

45 * 5

65 * 5

80 * 5

95 * 3

105 * 5

115 * 3

130 * 4 (twain helped me to move past the sticking point for the 5th)

Joker 

135 * 1

140 * 1

145 * 1

Speed was good for the jokers

2 board doubles 

135 * 1 

130 * 2

BBB

102.5 * 5 * 5

Lats pull down

95 * 10

80 * 10 * 4

80 * 20

Conditioning day 1. Week 5.

Farmer walk

20m * 12 (one way) sprint. 

Farmer hold 

30s/30s/17s 

Weak gripppppp

Pull-ups SS reverse hyper 

10 * 1 

Lats pull down SS reverse hyper

20 * 3 + dropset

Rear delts Cable flyes

30 * 3 + dropset

Press. Beyond 5/3/1 Day 5.

Warmup with bands

Press 

Bar * 10 * 2

40 * 5

50 * 5

60 * 5

62.5 * 3

72.5 * 3

82.5 * 4

Really not up to expectation. Didn't went ahead with joker set. 

BBB

62.5 * 5 * 4

62.5 * 10

Seated One arm DB press

25 * 10 * 5

Kroc row 

30 * 40 * 3

Thanks to Twain, I exceeded myself and stepped out of my comfort zone

Lats pull down 

65 * 20 * 3
More stretch at the top, good stuff

GHR abs

10 * 5

Need to improve on my left lats. Some advice: If the main working set is not the best, don't beat yourself up. Instead work on the accessories. 

Bench meet

Opener 130kg, easy

2nd attempt 140kg, easy

3rd attempt 147.5kg, no lift

Wanted try a PR but didn't get it. Was close. Good to know that I can hit 140kg anytime now. Will control descent of bench too.

BW bench for reps

88.5kg for 22 reps

Will aim to break 25 next time if I ever do this again, should be easy if fresh. 365Strong.

 

Bench. Beyond 5/3/1 Day 5

Shoulder mobility for warmup

Bench
Bar * 20/30
60 * 5
75 * 5
90 * 3
95 * 5 (miscounted, should do only 3 reps)
110 * 3
122.5 * 6 (poor performance there. Slow. But good thing is foot placement remains same throughout. Need more work on Arch)

Joker
125 * 3
Not bad, managed to get one joker set in despite the slow 6 reps previously.

+ Bench Daddy
130 * 3/3/9
Rep out last set and got 9. Was tight throughout. Good set there

Pause benching (2 sec)
100* 5 * 2 + 100*3/3

DB incline bench
45kg * 5
40kg * 6/9
Next session will stick to 40kg and aim more reps

Rear delts flyes
47*35/54*35/47*35/47*30/40*25

GHR Situps
+ 10kg * 10 * 5

Need to work more on bar path. Chest is cramping up, been a while since it happens. Didn't take any preworkout today due to me forgetting to bring it along.

Conditioning day 1 week 4

Farmers walk

40 per side 

5.5 (to and fro) from Gym to 4.3 (thanks to Cephas) 

5 (to and fro) from one end of the shiny metal part to another. 

Note to self: measure the distance next time
Thanks to Bryan and myself, the metal part is about 15m. Shall measure the longer distance next.

Pull-ups SS back extensions 

6 sets of 10

Lateral raise 

5 sets of 10 (12.5 for L/10 for R) 

GHR sit-ups 

5 sets of 10

Shared 100 chicken wings/drumlets with Bryan, Jun Kai, Megan and Cephas! ^^

Press. Beyond 5/3/1 Day 4

Shoulder mobility for warmup

Press

Bar * 10 * 2

45 * 5

50 * 5

60 * 5 

67.5 * 5

77.5 * 8 (2 reps away from old PR)

80 * 5 (joker)

Push press

80 * 3 * 5

BBB 

60 * 5 * 3

62.5 * 5 * 2

Kroc rows

45 * 13 * 5

GHR sit ups

+ 10kg * 10 * 5 

Conditioning + Arms. 5/3/1

Pull-ups SS back extension

10 * 5

Pull-ups SS reverse hypers

10 * 5

Hammer curl

25 * 6 * 3

Incline curl

10 * 10 * 5

21s

10 + ez bar * 2 sets

15 + ez bar * 1 set 

Concentrated curl 

12.5 * 8 * 3

Cable overhead tricep extension

26 * 30/20/18/6

DB overhead tricep extension 

10 * 10 * 3

GHR sit ups

10 * 5 

Bench. Beyond 5/3/1 Day 4

Warmup with shoulder mobility and tricep push downs

Bench 

Bar * 10 * 2

40 * 5

55 * 5

65 * 5

80 * 5

90 * 5

102.5 * 5

115 * 9 (match PR which isn't really 115 since the bar is 17.5kg..)

120 * 4 (joker) missed 5 reps again...

120 * 5 (Bench daddy)

130 * 5 (BD) 

140 * 2 (twain spotted the rest)

BBB 

105 * 5 

100 * 5 * 4 (last set hit 4/1, rest pause)

Bench with pause, not touch and go.

Kroc row

40 * 20 * 3 

About 1.5min rest in btw. 

GHR abs 

10 * 3

Conditioning day 1. Week 3.

Almost meet my own plan. Laterals dropped a fair bit. 

Pull-ups SS back extensions 

10 * 10

1 min rest. Last 3 sets wide grip but with kip. Still not up to past performance.

Kroc rows

22.5 * 20 * 3 

1 min rest. Stretch all the way and squeeze at the top. This is death. Lol. 

Laterals (disappointment)

10 * 10 * 2

12.5 * 10 * 3

Wanted to stick to 10kg but someone stole my weights :( forced to go up lol. Need to work my way slowly to 20 reps (high volume for laterals) 

Cat row stack SS reverse hypers

10 * 5 sets

Not too bad. Think I can slowly add 2 reps to each set after every week or so. 

GHR abs

10 * 5sets 

Not too shabby. Rest time kept short. Finished workout by 1hour. 

Where to go from now.

Saw Sam and Lionel do their back session. Motivated to up my volume + weights.

Conditioning day 1 will now be:

Pull-ups SS Back extension 

10*10 (1 min rest)

Db row 

3 sets of 20 (yes, have to add in this even though these are killers)

Laterals

5 sets of 20

Cat row SS Reverse Hypers

5 sets of 10

GHR abs

5 sets of 10

Conditioning day 2

Pullups SS Back extension

10*10 (1 min rest)

Hammer curl 

3 sets * 6 (heavy)

Inlince curls 

5 sets * 12 (stretch and squeeze)

21s 

3 sets 

Isolation curls

3 sets * 8-12

GHR abs 

5 sets of 10

Writing these down helps me to stick to the plan better. Am not sure how my benching would be affected by all the biceps work on Fridays. Shall give it a shot and write it down. With school becoming busier, might drop trainings on Sats and use the bench daddy on Thurs. After this 5/3/1 wave, might switch over to a bench program to break the 155kg (should i not hit it after the next wave). 

Press. Beyond 5/3/1 day 3.

Shoulder mobility prescribed by Sam.

Press 

Warm up with bar * millions, waiting for the dudes at the rack to finish first

45 * 5

55 * 5

65 * 3

67.5 * 5

77.5 * 3

87.5 * 3

90 * 1 (joker)

BBB

67.5 * 5 * 3

70 * 5 * 2

Kroc row

45 * 12 * 5

Clean and press

20 * 8

Rear delt cable flyes

6.25 * 45/35/30/25+drop set