5/3/1

Current program is following 5/3/1 plus 2-3 more exercises in a bodybuilder split. 

Mon: 

Squat: 100x5,110x5,120x8

Single Leg Press: 75kg x 10 reps x 5 sets (dropping to 50kg for the last two sets)

Hamstring curls: never count but aches like hell. till now.

Tues: 

Press: 50x5,60x5,65x10

Db press: 22.5kgx8repsx3sets

Lateral raise: 3 dropsets, 10kgx10,7.5kgx10,5kgx10

Rear Delts: 3 sets of 10 reps

Wed: 

Rear cable delts: 6.75x10repsx3sets

Rear delts: 3 sets of 10 reps

Laterals: 2 dropsets with 10,7.5,5

Biceps ez curls: 10kg a side, 3x10

Preacher curl: 2 sets of 10

Thurs: 

Benchpress:75x5,90x5,100x10

Incline bench press: 30x8x3sets,1 dropset(30x8,20x3,10x5) WEAK LOL

Dips: 3 sets of 6

Decline press: 60kgx10x3 sets 

Machine flyes: 3 sets of 10 with 75