background: played hs football for 2 years, so lifted how the coaches dictated, i tore multiple ligaments in my right ankle during a car wreck about halfway into my senior season, so i didnt train for probly 4 months, and lost about 20 pounds. I got back into the gym in december of 2009, doing 5x5, and ive gained a good bit of my strength and mass back, though not all. my current goal is to cut down on weight/bodyfat until august/september, and then start a slow bulk throughout the winter months.
Ill be doing the 5/3/1 program with the triumvirate assistance as layed out in the book:
Monday:
5/3/1 Overead Press
Chins 5 sets
dips 5sets
Tuesday:
5/3/1 Deadlift
Goodmornings 5x10
hanging leg raise 5 sets
Thursday:
5/3/1 Bench Press
dumbbell press 5x15
dumbbell row 5x10
Friday:
5/3/1 Squat
Leg press 5x15
leg curl 5x10
***the only edits i will make to the program is to throw in some extra core work from time to time, as well as some cardio
***my starting weights (90% of 1 rep max) will be as followes:
Bench: 200
Squat: 245
OH press: 110
Deadlift: 340
Monday
Overhead press:
70x5
80x5
85x11
Chins:
5x5,5,5,4,4
Dips:
5x6
I really have got to bust my ass on these dips and chins, i think im going to swap the chins out for rack chins until i can get my reps up higher
Tuesday:
Deadlift:
220x5
240x5
255x20
Good Mornings:
5x10 @95lbs
Leg raises:
5 sets~10-12 reps
great workout today, teh final set on deadlifts went great i never thought id be able to get 20 reps, this was the first time ive ever done good mornings and it took a couple sets for me to get the hang of it but they felt good and i think ill be able to add some weight to these fairly quickly as my form gets better, the leg raises whopped my ass 2
Thursday:
Bench press:
135x5
140x5
150x12
dumbell bench:
5x10 50lbs dmbs
dumbell row:
5x10 55lbs dmbs
cycle 1 week 1 squat day
Squats:
160x5
170x5
185x24
Leg Press:
5x15 @225lbs
Leg Curls:
5x10 @120lbs
I truely believe today was probably one of my best workouts ive ever had, ive never squatted more then 20 reps in a set until today, so that has to be a PR of some sort. Also, i puked 6 times, after the last set of squats and after each set of leg presses, so overall it was a good workout
High rep squats FTW. Awesome job.
cycle 1 week 2 OH Press day
Weight: 191.9 lbs BF: 16.5%
OH press
85x3
90x3
95x9
Rack chins:
5x5
didnt have time to sit around and wait on the dip bars so i skipped em this week
cycle 1 week 2 Deadlift day
Deadlift
255x3
275x3
295x12
good mornings:
5x10 @100lbs
various ab shit
cycle 1 week 2 Bench Press day
Bench
150x5
160x5
170x8
incline dbs
5x10 @35lbs
db row
5x10 @60lbs
cycle 1 week 2 Squat Day
Squats
185x5
200x5
210x16
Leg Press
5x10 @245lbs
Leg Curl
5x10 @ 120lbs
imn still getting high reps on the squats, so im happy about that, also this makes 2 squat workouts in a row that i puked 
cycle 1 week 3 day OH Press day
OH Press
85x5
95x3
105x5
Clean and Press
5x3 @115lbs
rack chins
5x6
ive decided to switch up my assistance work, so ill be doing the clean and press work on overhead and bench days, and moving the rows to deadlift day
cycle 1 week 3 Deadlift day
deadlifts
255x5
290x3
325x5
good mornings
5x10 @105lbs
1 arm row
5x10 @60lbs
I had to work out at a different gym today since i was out of town, and their barbells were weird, they had almost no grip to them, it felt like holding onto a wet bar of soap, so i think i had a few more reps in me on the deadlifts but i couldnt hold the dam bar
cycle 1 week 3 bench press day
150x5
170x5
190x5
clean and press
5x3 @120lbs
incline db press
5x10 @40lbs
Cycle 2 week 1 OH Press day
New maxes:
press: 115lbs
Deadlift: 350 lbs
Bench: 205 lbs
Squat: 255 lbs
Power Clean: 180 lbs
Oh press:
75x5
80x5
85x9
Power Clean
115x5
125x5
135x5
Dips
50 total reps, 5sets
ive decided to put power cleans back into my workouts, since im playing rugby i think it would help out with that, i will only be doing the prescribed reps, however, 2 keep myself from being too fatigued
cycle 2 week 1 deadlift day
deadlift:
225x5
245x5
260x10
cycle 2 week 1 bench day
bench:
135x5
145x5
155x8
incline dbs:
5x10 @35lbs (up to 40)
db row:
5x11 @50lbs
cycle 2 week 1 squat day
squat:
165x5
180x5
190x10
BBB squat:
5x10 @125lbs
leg curls:
5x10
stupid as college gym doesnt have a real leg press machine, as well as no squat racks so i gotta take the weight out of the bench, they also only have 10 45lb plates in the whole gym, the leg curl machine is stupid too it only goes like half range of motion, so im looking for a better hamstrings exercise to use, and ill be using the BBB squats from now on
cycle 2 week 2 deadlift
deadlift:
265x3
280x3
295x7
good mornings:
5x10 @115lbs