No, I started out doing it then bastardized myself. Big D helped me with my bench so I am doing it his way. I am going to test my maxes in March then go from there. Pretty sure I am not going to be where I want to be, so… we will see.
Nice, I feel like no program fits everyone, & if we as the “athletes” (long time ago, in a galaxy far far away) make it our own, we should just look for the signs of fukking it up. Overtraining or no gainz. You don’t sound happy about your bench but I see all your lifts are up by big %'s since you started your log, so it’s werkin for ya!
Bike, sweet stretch/balance/calf strength moves to impress yoga panted hotties, hips, shoulders loose & activated. Right shoulder (fukked up one) feels way stronger & more fluidly flexible since I started the mobility stuffs a month or so ago 
(Waiting for tiny bit of floor space gym has for barbell stuffs. I was one of 3 deadlifters there today, never seen that. Weight room was packed)
DB RDL 2 x 6x65
Reverse Hyper 2 x10
Ham raise in rev hyper 2 x10
Deadlift (again, low TM, gonna bump it for next wk)
5 x65
5 x95
3 x135
5 x135
5 x155
10 x185
1min
5 x185
Couple sets of seated rows done face pull style
Ab complex 2sets of 15
Oblique raises 15 per side
Chicken fajitas
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Exactly
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Rest day. Deadlifts have exposed weak parts of my upper back, mostly on the left side. Good sore. I was going to try to get a round of 20rep squats in today but best to take a day completely off. More driving tonight too.
So super squats book came the other day & I believe in the force lol. Trying to progress 5-10lb per workout, 2-3 workouts per week. The thing from the book that I didn’t get reading the programs online is the importance of setting fitness goals, so I came up with a few.
-
4x BW total for 3 lifts. Performed, not calculated. At 190lb that’s 760lb. Done by April 15.
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1000lb bench, dead, squat, & press by June 1.
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225 for reps on the bench & 225 for 20rep squat by June 1.
As of ~June 1 I’ll be moving & I’m not sure exactly where I’ll end up or how long I’ll be unable to train for. Will be a break for sure, but hopefully just a hiccup not a stall out. Best case scenario I end up moving to a city with a decent gym right away, worst case I’m in the boonies & have to buy a rack bench & weights. Either way I’ll be focusing on work much more & less on lifting/eating than I have been.
And what are your maxes on these lifts now?
They go up by the workout due to noob gainz. 10 days ago was the last time I’ve done bench press. I’ve had 2 chest workouts since, but didn’t do flat bench barbell either day. I did 4reps x 165 & failed on the 5th. If I calculate 5x 165 in 1rm calc it comes out of the calc at 185lb 1RM for bench. Wendler formula (weight x reps x .03333)+weight = 190. Will know better after tomorrow, but basing my TM off 185 1rm.
Last “heavy” day for squat was 6 days ago & I did 3 x 185 after a bit of earlier work. 3 x 185 = 200 1rm from wendler calc & 195 from an internet calc. I’m basing my TM off a 200lb 1rm. Friday is squat day so I’ll know better then.
Deadlifts is goofy because the most work I’ve done was definitely yesterday but as I understand it, the more reps you do, the less accurate the calculators are. Wendler formula 10 x 185 = 245, online calc = same. Basing my new TM off a 245 1rm & should have a better idea where I’m at after next week.
Seated overhead (no leanin’) I did recently after some work at 5x 95 & that’s 107 on the calc & 110 from wendler. Basing new TM off 110 1rm.
TLDR, 
haven’t tested my maxes yet as I’m gaining strength by the workout. All maxes are based on calculations. Calc (estimates on conservative side) totals = 185 bench, 245 deadlift, 110 overhead, 200 squat.
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Bench day. Watched this & ended up bringing my hands a little closer & took grip from bottom up, a spotter told me last I benched that my wrists were way flexed
Then another vid from a jersey guy to get me hyped
Warm-up bike, shoulder, stretches, push-ups scap push-ups & retractions. Bullshitting with 260lb body builder kid & he says I have great triceps insertions (who knew!). That’s good now I don’t need to start a misogynistic thread here. He told me that when I joined the gym mid Dec I could have been prepping for a role in “Castaway 2” or back from Survivor lol
Smashed a red 40 power drink.
Squats
5 x65, 95
20 x125
Bench
5 x 115, 135
8 x155 (last rep ass lifted a little but bar kept moving to lockout)
Drop 7 x135 30sec 4 x135
DB low incline
9,10,9 x 45
7,6,6 x50
H.Strength dip machine
7,7,6 x270 had a 7th rep but last time tweaked left pec a lil on the dip machine so left #7 in the tank
Standing triceps cable pull
3 x #8, drop 5 x#7, #6 till failure
Seated triceps overhead
2 x 10 x 40?
Immediately took my pumped & enviously inserted triceps to run on the elliptical with the ladies. Out of gas lol. 2 hard intervals & 2 halfassed & I was fin. Quads said no.
Warmed up stretched activated
Squats
5 xBar, 65
3 x135
5,5 x135
11 x145
3 x 8 x135
Back Day assistance
T-bar rows ~40 reps
Pullup complex ~40-45
Set or 2 of seated rows & 2 hi rep sets of face pulls
Took yesterday off today was an optional off day but I felt good so not offoff- but off to glorious house of Gaines.
Warm-up bike (3min cause - squats) stretch hard shoulders & hips loose. Few scap pullups & holds
Squats!
6 x65, 95
20 x130
OHP day. Guy snuck into the seated OHP bench/rack on me. Did some 20lb standing dumbbell, still there. Did 5x40 with short barbell, still there. A cellphone, gym bag, note pad, turbo drink in a shaker, 4-5min between sets kinda guy. Ok, 5 x 60, still there. 3 x 90, still there. 3 x 90, still there. Go upstairs & refill water bottle, still there. He fiiiinally does a set so like 3.25 sec after he puts weight down I’m all “mind if I work in for 2?” Ok, in my safety zone.
3 x95
4 x105 (took 60sec between 95 & 105, just wanted my 3+ & off to pump up. Failed on 5, I KNOW I had #5 if I took 1 more min rest)
Seated OHP on flat bench no back support lil bar
6,7,7 x80
Seated DB OHP
10,7,7 x25
Side & front DB raises 3ea x 8-15 x 20-25lb
Ready to leave & there is a FINE girl pulling the seated row machine. Since the pullup bar is attached to the cybex cable monster station in a mirrored room, pullup complex! 5 sets of 6-8. Mostly chin up grip to pump mah gunz. Smiled & she smiled back. She didn’t come over & remark about my insertions. There’s always next Sunday 
Off yesterday, felt like superman today, been cutting back carbs (weight gainer shakes mostly) some after the veins on my lower abs started to fade. Waking up 182-184. Today hit the gym on 4eggs & toast & was initially worried I wouldn’t have enough gas. Wrong!
5min bike, stretch, lots of swinging my hips around, some swinging shoulders around.
Squats! Didn’t want to waste my day on just deadlifts and abs so I did some squats.
6 x65, 135
5 x175
4 x185
Wait…
20 x135 (yaaay a big boy plate!)
Wait…
Deadlifts
5 x135, 165, 175
3 x,195
5 x225 (yaaay 2big boy plates!)
Pullup complex lots of 8rep sets & 1 of 6reps progression fer shurrr.
2 poser & 2 tough intervals on bike.
3mo in the gym, 9-10 weeks under an iron bar. 186lb wake up.
Well squats & deadlifts & bike intervals beat me up pretty good. If I had been able to just plow thru organ meats & fish & sleep, I could have probably gone on just 1 day rest. As it was I needed 2 days.
Warm-up, stretch, get loose, perfect pushups
Squats!
5 x 95, 125
20 x 140
Bench press
5 x bar, 95; 3 x 135
5 x 145
3 x 155
6 x 165
3 x 8 x 135
Low incline DB
11 x 45
7,7,8 x 50 (cute girl walked by midway thru last set & I got motivated, probably had another ugly rep left)
Dip machine
7,7,5 x 250 drop 30sec
11 x 180
~25 pullups done with 40-60sec between sets
Shit ton of low weight seated neck/face pulls
4 good intervals on elliptical
Just stopping by to say hi. You’re very good at pulls and very lean. Interesting workouts.
Thanks for stopping in Harry 
They say we tend to do what we are good at & being naturally very lean, I’ve always been good at pullups. As such, have been doing them since I’m a young un. Any other exercise outside of walking, push-ups & basketball, not so much. “Interesting” is generous, lol.
Did the bike/stretch/get loose thing today & my knee wobbled a bit. Didn’t think much of it when it happened, no pain not a buckle or anything, but I knew better than to torque it like I did (toe in = ticket to splint city)
Squats!
5,5 x95
3 x115
5 x135
3 x155
7 x170 (would have needed a couple of breaths for 8)
10,8,8 x 135
FIN.
Turned into a 70/30 right leg dominant squat day. Knee was loose & weak & now my left hip is sore & knee is tight. No fun. Didn’t even wanna walk around gym & do more, first time that’s happened. Tomorrow is another day & maybe I’ll be fresher because today was so lickety quick.
Must not have been any cuties in the gym today 
That was more than likely a major factor 
good thing too, cause over 35’s with a wince & limp do not scream ‘virility’
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5/3/1 1’s week
Longish bike warm up stretch shoulder stuff
1/3 red 40 drink
OHP day
5x bar,65
3 x75
5 x85
3 x95
6 x105
10,10,8,7,7 x70 lil bar no back bench
2/3 red 40 drink
Squats!
5 x65, 95
20 x145 first day that “this isn’t going to happen” crept into my mind. Maybe did 21, no way I did 19. Got hazy towards end. Form stayed pretty good, depth & decent speed good too. Knee loose but strong & pain free “inside”
Standing dumbbell overhead. Tried squeezing scapulae together to simulate “behind the neck” presses, max ROM/stretch at bottom
10 x20
10 x20 slow slow slow on the down, hold on stretch, explode back up.
Pullups to chest - 2 x 6 super wide grip; 7 close hands chins, 6 neutral lean waaaay back left one rep in tank on all sets, couldn’t do 4- 5 solid super wide grip pullups balls out 2mo ago.
Pec flye machine x 3sets
Triceps pull down rope x3sets
New OHP TM = 130 x 90% = 117lb
Getting ready for storm, they are calling for 12"++:cloud_with_snow:
Looking your pix and with your delts you should be pushing a lot more than 20lbs x10 on the standing o/h. My opinion, and we all know about opinions, drop the reps for a while and up the weight. Cut back on the stuff your already good at, pullups, and do some more double and single lift deads.
No way bud I’m brand new so all opinions are welcome. The standing DB overhead presses were after 6/7 work sets with the barbell seated overhead presses. I do the heavier work seated for now because I’m worried that my knee won’t hold up with pressing heavy stuff overhead. The first set of DB presses was like a warm up & the second one was done with 6++ second eccentric & a 2-4sec hold at the bottom. My shoulders were cooked after today.
Deadlifts on Wed & it’s 1+ week for my first 5/3/1 cycle. You saying maybe do some heavy doubles after my 1+ set? Was planning on RDL’s & ham raises & abs for assistance.
I guess I should make sure of your goals. You’ve already got the cut and toned look most people are after. I assumed you want to get bigger. I’m old school. Getting bigger equals heavy weights. I am a big believer in heavy, low reps. Stick with you 5/3/1 program because there’s been a lot more thought put into it then my advice.
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Yo Harry. Goals were strictly body weight based initially. 155 → 165 → 175. Now I have some strength goals I’d like to accomplish by mid April & some I’d like to accomplish by early June. Of course I want to be bigger but I’m sure I’ll be happy with my body when I’m as strong as I want to be. I’m happy with it now lol. I listed my goals a little bit back in the thread.
~4" of wet snow windpack on top of 8-10" of light snow got shoveled for 4 of the last 24hrs. That’s gotta count towards my Gaines. Hopefully this is the last snowstorm I see except on vaca or travel for a looooong time. Was 77 & sunny in Chico when it was blizzarding here. Laugh to keep from crying.
5/3/1 1+ week Deadlifts. Didn’t really do 5/3/1 structure today cause my TM was irrelevant. I picked weight up, I put it down. Wore tall socks & lifted w/o shoes.
3,3 x 135
5 x185, 205
5,5,5 x 245 (was the TM I was using)
3 x 265
5 x275
3 sets putting my GLUTES into GHR’s
3 sets pullups on Smith machine
3 sets t-bar rows