T Nation

Back to Barbells


#1

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.


#2

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


#3

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


#4

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


#5

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


#6

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.


#7

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


#8

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


#9

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


#10

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


#11

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


#12

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


#13

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


#14

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


#15

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!


#16

Cycle 2: 5/3/1 BBB 5x10

BW = 196

Press TM = 145
Deadlift TM = 3055
Bench TM = 215
Squat TM = 285


#17

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


#18

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


#19

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


#20

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