Cycle 1: 5/3/1 BBB 5x10
BW = 195
Press TM = 135
Deadlift TM = 295
Bench TM = 205
Squat TM = 275
Did not have access to a real gym or any barbells for a while. Got back to barbell training recently. Should be able to now consistently have a gym for the foreseeable future. I will be doing 5/3/1 because I have always had success with the program. Goal is to get stronger at the 4 main lifts.
Med ball throws
Press: 90 x 5, 100 x 5, 115 x 8
Press: 70 x 10, 70 x 10, 70 x 10, 70 x 10, 70 x 10
Jumps
Clean: 90 x 5, 100 x 5, 115 x 5
Deadlift: 195 x 5, 225 x 5, 255 x 8
Deadlift: 115 x 10, 115 x 10, 115 x 10, 115 x 10, 115 x 10
Med ball throws
Bench: 135 x 5, 155 x 5, 175 x 8
Bench: 105 x 10, 105 x 10, 105 x 10, 105 x 10, 105 x 10
Jumps
Snatch: 60 x 5, 70 x 5, 80 x 5
Squat: 175 x 5, 205 x 5, 235 x 6
Squat: 135 x 10, 135 x 10, 135 x 10, 135 x 10, 135 x 10
Got to the gym at odd times this past week for quick sessions with no assistance. Next week will add assistance (upper pulling, abs, etc.). Felt tired on squat workout. Will decide next workout if squat TM needs to be decreased.
Medball throws
Press: 95 x 3, 105 x 3, 125 x 7
Press: 75 x 10, 75 x 10, 75 x 10, 75 x 10, 75 x 10
Pull-ups
Face pulls/Arms
Jumps
Clean: 95 x 3, 105 x 3, 125 x 3
Deadlift: 205 x 3, 235 x 3, 265 x 8
Deadlift: 155 x 10, 155 x 10, 155 x 10, 155 x 10, 155 x 10
Abs
Medball throws
Bench: 145 x 3, 165 x 3, 185 x 8
Bench: 115 x 10, 115 x 10, 115 x 10, 115 x 10, 115 x 10
DB rows
Face pulls/Arms
Jumps
Snatch: 65 x 3, 75 x 3, 85 x 3
Squat: 195 x 3, 225 x 3, 245 x 8, 275 x 3
Squat: 145 x 10, 145 x 10, 145 x 10, 145 x 10, 145 x 10
Abs
Med ball throws
Press 95 x 5, 115 x 3, 135 x 5
Rear delts
Press: 75 x 10, 75 x 10, 75 x 10, 75 x 10, 75 x 10
Pull-ups
Arms
Jumps
Clean: 105 x 5, 115 x 3, 135 x 1
Deadlift: 225 x 5, 255 x 3, 285 x 3, 315 x 3
Deadlift: 155 x 10, 155 x 10, 155 x 10, 155 x 10, 155 x 10
Abs
Meb ball throws
Bench: 155 x 5, 175 x 3, 195 x 4, 205 x 1
Face pulls
Bench: 115 x 10, 115 x 10, 115 x 10, 115 x 10, 115 x 10
DB rows
Arms
Air Dyne: 10 min/100 cal
Jumps
Snatch: 75 x 5, 85 x 3, 95 x 1
Squat: 205 x 5, 235 x 3, 265 x 5, 275 x 1, 295 x 1
Squat: 145 x 10, 145 x 10, 145 x 10, 145 x 10, 145 x 10
Recumbent bike: 10 min/63 cal
Heh, it looks like you’re almost dead on with where I am numbers-wise. I’m doing a similar program as well, except I’m using first set last plus another 1-2 accessory for 3 sets instead of 5x10 BBB. I’ve found that at my age 5x10 tends to wreck my recovery, but hopefully it will work for you. I’m in to see if how long I can keep pace with a young pup!
Cycle 2: 5/3/1 BBB 5x10
BW = 196
Press TM = 145
Deadlift TM = 3055
Bench TM = 215
Squat TM = 285
Med ball throws
Press 95 x 5, 105 x 5, 125 x 8
Inverted BW rows
Press: 75 x 10, 75 x 10, 75 x 10, 75 x 10, 75 x 10
Pull-ups
Arms
Jumps
Clean: 95 x 5, 105 x 5, 125 x 5
Deadlift: 205 x 5, 235 x 5, 265 x 10
Deadlift: 165 x 10, 165 x 10, 165 x 10, 165 x 10, 165 x 10
Abs
Med ball throws
Bench: 145 x 5, 165 x 5, 185 x 10
Lat pulldowns
Bench: 115 x 10, 115 x 10, 115 x 10, 115 x 10, 115 x 10
DB rows
Face pulls/Arms
Jumps
Snatch: 65 x 5, 75 x 5, 85 x 5
Squat: 185 x 5, 215 x 5, 245 x 10
Squat: 155 x 10, 155 x 10, 155 x 10, 155 x 10, 155 x 10
Abs