Gonna take another shot at a log here. Just writing down the numbers in a notebook has lost all zest for me.
A little background:
Been lifting for a little over 3 years, much of that time has been spent, while doing the main important lifts, jumping from program to program, being inconsistent at times, but generally always training hard. I'm 26 now, when I graduated high school I weighed all of 170 lbs at 5'11, after three years, I'm now at a lean enough 210, I'd like to get my lifts up to respectability, and possibly gain another 15-20 pounds. In the beginning, I just wanted to look like I lift weights to normal people, I've done that much, even though normal people seem to think I'm huge, when in reality I'm one of the smallest lifters in my LA Fitness gym.
Been running 5/3/1 for about a year, started ridiculously low, but I suppose that's the point of the program, and am just now starting to set some PRs.
Just started a cycle where my training maxes are:
Sumo Deadlift (I use a trap bar when I can lift at home, which is all non-winter months) 285
Overhead Press 160
I just want to continue increasing these lifts as steadily as I can, personal long term goals are Squat 405 for reps, Bench 315 for reps (I always use a close grip, my index fingers are about an inch away from where the smooth part meets the knurling, so the bench would hopefully be stronger if I benched like normal people), Deadlift in the 500s, and one of the things I really want to be able to do is Overhead Press my own bodyweight. I don't know of many people these days that can say they are able to do that. Currently my best Press is 150 for 4, so it's increasing a little at a time.
I usually run 5/3/1 with bodybuilding assistance work. I just try to keep getting stronger in the main lifts while getting a lot of volume in on the assistance work. I'll usually do the main lift, then a heavy assistance lift for 4-6 reps, and then 4 sets of 10-12 on the little stuff.