Haven't kept an online log in years, but I've been reading others here lately and was inspired to start one up again.
I'm 35 years old, about 165lbs. Been training off and on since I was a kid, but like most people was always inconsistent. The last few years have been pretty solid and I feel like I'm headed in the right direction. Currently have a desk job at a pharma company that many days feels like literal torture. I'm now a part time student working towards a degree in Exercise Science and am loving it.
Been running 5/3/1 for the past few months and it's going pretty well. Each workout starts with a shoulder and hip (agile 8) mobility/warm-up circuit and jump rope and finishes with about 10 minutes of stretching the areas hit during the workout, with a lot of focus on hips and shoulders (because of the desk job thing). I also try to get 10 minutes or so of conditioning which includes things like battle rope, sprints, sled push/pull/drag, kettlebell swings, and various loaded carries. I lift M/T/Th/F and in a perfect world I would do yoga and walk a couple miles with a 40lb vest on off days. At the very least though on off days I run through my mobility warm up and do some additional stretching. Being a desk jockey, while I'm at work I try to get up every hour and walk around for 5 minutes and weather permitting I take another 30 minute or so walk around lunch. My program sort of naturally fell into an upper/lower day M/T and pull/push Th/F, it was unintentional at first but it felt right so I've been sticking with it.
Squat: 177.5 x 5, 205 x 5, 230 x 13
Squat: 177.5 x 10 x 5
Good Mornings: 100 x 10 x 5
Calf Raises: 115 x 10 x 5
Recently began feeling uncomfortable with my squat technique so I decided to reset. When I started this round of 5/3/1 I used 90% of my max for my TM, for this reset I went with 85%. I've been experimenting with some different things in regards to the assistance exercise. My current experiment is in Wk 1 I'm doing 5 sets of 10 with the set 1 weight, Wk 2 will be 5x5 with the set 2 weight, and week 3 will be triples with the set 3 weight. This is limited to squats and presses. Not sure how long this will last once the weights get heavier, if it's working out I'll likely just deviate from the idea of using the 5/3/1 weights and just select an appropriate weight.
Press: 85 x 5, 97.5 x 5, 112.5 x 12
Press: 85 x 10 x 5
Pullups: 20 lbs x (2,3,4) x 3
Curls: 65 x 10 x 5
Pallof Press: Purple band x 10 x 5 (both sides)
Press was also reset this week, again felt technique was becoming an issue. Between all sets of presses I'm doing 5 reps of facepulls with the purple band. For pullups, I've found that I need to hit them twice a week. Currently I'm doing ladders on Tuesday with additional weight, shooting for the same number of total reps as I'm doing for unweighted straight sets later in the week. This week I'll do 3 sets of 9 on Thursday. Each week I'll add an additional ladder/set up to 5 total, then I'll drop back to 3 sets/ladders and add a rep.