Cycle 3 Week 2 - Squat
Training Max = 105kg
85kgX3
90KgX3
95kgX10 - PR
52.5kg BBB (5X10)
Leg Curl 5X10X45kg
Cycle 3 Week 2 - Military
Training Max = 65kg
52.5kgX3
55KgX3
57.5kgX10 - PR
BBB Style Dips (5X10) 3.75kg
BW Chins 50 reps (10,8,8,8,8,5 3)
Cycle 3 Week 2 - Deadlifts
Training Max = 162.5kg
130kgX3
137.5KgX3
147.5kgX10
BBB Deads from 2-inch Deficit 5X10X80kg
Hanging Leg Raises 6,6,6,6,7,8
Cycle 3 Week 3 - Bench
Training Max = 90kg
67.5kgX5
77.5KgX3
85kgX6
47.5kg BBB (5X10)
Kroc Rows (last set 70lbsX30)
Cycle 3 Week 3 - Squat
Training Max = 105kg
77.5kgX5
90KgX3
100kgX7
52.5kg BBB (5X10)
Leg Curl 5X10X45kg
Cycle 3 Week 3 - Military
Training Max = 65kg
47.5kgX5
55KgX3
62.5kgX7
BBB Style Dips (5X10) 3.75kg
BW Chins 50 reps (10,8,8,8,8,8) 
Cycle 3 Week 2 - Deadlifts
Training Max = 162.5kg
122.5kgX5
137.5KgX3
155kgX8 - PB, very happy with this
BBB Deads from 2-inch Deficit 5X10X80kg
Hanging Leg Raises 6,6,6,6,7,8
I’m going to take a 4 day break as a deload, then start cycle 4.
Just started Cycle 4 Today
I’ve changed by assistance setup slightly, it looks like this:
Deadlift BBB Hanging leg raises
Bench Incline Press DB Rows (Kroc style) BB Shrugs (Kroc style)
Squat BBB Leg Curls Situps
Military Dips BBB Style/DB Shrugs Chins
Started with Bench, and it looked like this:
Cycle 4 Week 1 - Bench
Training Max = 92.5kg
70kgX5
75KgX5
77.5kgX11 - PB
45kg Incline Press (5X10)
Kroc Rows (last set 75lbsX20)
Kroc style BB Shrugs
Cycle 4 Week 1 - Squat
Training Max = 110kg
82.5kgX5
87.5KgX5
92.5kgX15 - PB
55kg BBB (5X10)
Leg Curls 5X10X50kg
Weighted Sit ups 5X10X5kg
Cycle 4 Week 1 - Military
Training Max = 67.5kg
50kgX5
55kgX5
57.5kgX10
Dips BBB Style (5kg)/DB Shrugs 5X10
BW Chins 50 Reps (10,8,8,8,8,8)
Cycle 4 Week 1 - Deadlift
Training Max = 167.5kg
125kgX5
135kgX5
142.5kgX10
BBB from 3 inch deficit (82.5kg)
Hanging Leg Raises (6,6,6,7,7,8)
Cycle 4 Week 2 - Bench
Training Max = 92.5kg
75kgX3
77.5KgX3
82.5kgX8 - PB
45kg Incline Press (5X10)
Kroc Rows (last set 75lbsX25)
Kroc style BB Shrugs
Cycle 4 Week 1 - Squat
Training Max = 110kg
87.5kgX3
92.5KgX3
100kgX10 - PB
55kg BBB (5X10)
Leg Curls 5X10X50kg
Weighted Sit ups 5X10X5kg
Last post was week 2 for squats
Cycle 4 Week 2 - Military
Training Max = 67.5kg
55kgX3
57.5kgX3
60kgX8
Dips BBB Style (5kg)/DB Shrugs 5X10
BW Chins 50 Reps (10,8,8,8,8,8)
Cycle 4 Week 2 - Deadlift
Training Max = 167.5kg
135kgX3
142.5kgX3
150kgX9
BBB from 3 inch deficit (82.5kg)
Hanging Leg Raises (7,7,7,7,7,7)
Cycle 4 Week 3 - Bench
Training Max = 92.5kg
70kgX5
77.5KgX3
87.5kgX5
45kg Incline Press (5X10)
Kroc Rows (last set 75lbsX30)
Kroc style BB Shrugs
Cycle 4 Week 3 - Squat
Training Max = 110kg
82.5kgX5
92.5KgX3
105kgX8
55kg BBB (5X10)
Leg Curls 5X10X50kg
Weighted Sit ups 5X10X5kg
Cycle 4 Week 3 - Military
Training Max = 67.5kg
50kgX5
57.5kgX3
65kgX6
Dips BBB Style (5kg)/DB Shrugs 5X10
BW medium Chins 6x6
Awesome to see your progress jt1. I just started my 5/3/1 on Tuesday. Keep up the good work!
[quote]Fandango wrote:
Awesome to see your progress jt1. I just started my 5/3/1 on Tuesday. Keep up the good work![/quote]
Thanks A lot man! Was wondering if anyone was going to comment haha. 5/3/1 is awesome, i’m sure u’ll enjoy it.
Cycle 4 Week 3 - Deadlift
Training Max = 167.5kg
125kgX5
142.5kgX3
160kgX7 - Happy with this
BBB from 3 inch deficit (82.5kg)
Hanging Leg Raises (5x8)
First week of Cycle 5 started today:
(i am also going to be switching to the lighter percentages building up to the top set for Bench, overhead and squat this cycle - but not dead-lift)
Cycle 5 Week 1 - Bench
Training Max = 95kg
62.5kgX5
70KgX5
80kgX9
47.5kg Incline Press (5X10)
Kroc Rows (last set 80lbsX25)
Kroc style BB Shrugs
Cycle 5 Week 1 - Squat
Training Max = 115kg
75kgX5
85KgX5
97.5kgX12
57.5kg BBB (5X10)
Leg Curls 5X10X55kg
Weighted Sit ups 5X10X10kg
Conditioning (barbell complex)
Cycle 5 Week 1 - Military
Training Max = 70kg
45kgX5
52.5kgX5
60kgX8
Dips BBB Style weighted (7.5kg) / DB Shrugs 5X10
BW medium Chins 6x6
Cycle 5 Week 1 - Deadlift
Training Max = 172.5kg
130kgX5
140kgX5
147.5kgX9
BBB (90kg)
Hanging Leg Raises - 5 sets - (8,8,8,8,10)
Cycle 5 Week 2 - Bench
Training Max = 95kg
67.5kgX3
75KgX3
85kgX6
47.5kg Incline Press (5X10)
Kroc Rows (last set 80lbsX30)
Kroc style BB Shrugs