I have been doing 5/3/1 since beginning of December. My goals are simply to get stronger over all and keep body fat levels in check.
When i started 5/3/1 here is what i did
I have not missed a workout since then and have been workout out mon, wed , fri and sat. Now my schedule is a little more hectic so i have doing this just 3 days per week mon, wed, fri, mon.
Here are my current records
I am 5’8 around 180-185lbs
Yesterday i did Bench week 65,75,85%
Foam rolling and Dynamic warmup
I almost always start off with Hang snatch as an explosive warmup
Hang Snatch 70x3, 90x3, 120x3,140x3
Bench 165x5, 190x5, 215x11
1 arm row 90’s x20, 110 's x10, 130’s x 9
DB Bench 60’s x 20, 80’s x 10, 100’s x 5
DB Curl 30’s 2x15
Here is video of my last set of bench, i will try to post a video of each of my main lifts