**Updated front page 24/12/15**

245kg total.

110sn 130cj?

- while working towards a sub 20 5k.

- @94kg bw

- and still be able to dunk whenever i get around to trying.

Next Cycle

OHP 75kg 1rm

Week 1 Week 2 Week 3 Week 4 (deload)

Set 1 43kg x 5 47kg x 3 50kg x 5 27kg x 5

Set 2 50kg x 5 53kg x 3 57kg x 3 33kg x 5

Set 3 57kg x 5+ 60kg x 3+ 64kg x 1+ 40kg x 5

Bench 110kg 1rm

Week 1 Week 2 Week 3 Week 4 (deload)

Set 1 64kg x 5 69kg x 3 74kg x 5 39kg x 5

Set 2 74kg x 5 79kg x 3 84kg x 3 49kg x 5

Set 3 84kg x 5+ 89kg x 3+ 94kg x 1+ 59kg x 5

Cycle 3

OHP 72.KG

Week 1 Week 2 Week 3 Week 4 (deload)

Set 1 42kg x 5 45kg x 3 48kg x 5 26kg x 5

Set 2 48kg x 5 52kg x 3 55kg x 3 32kg x 5

Set 3 55kg x 5+ 58kg x 3+ 61kg x 1+ 39kg x 5

Assistance 52.5, 52.5, 57.5

Bench

Week 1 Week 2 Week 3 Week 4 (deload)

Set 1 62kg x 5 67kg x 3 72kg x 5 38kg x 5

Set 2 72kg x 5 77kg x 3 82kg x 3 48kg x 5

Set 3 82kg x 5+ 87kg x 3+ 91kg x 1+ 58kg x 5

Assistance 77.5, 77.5, 87.5

Ok got bored of working and read beyond 5/3/1 and calculated my next 12 week block. Bored off the really simple, next to zero assistance work idea.

Going to run a sample program from the book that looks like

WEEK

1 5/5/5 + 5x10 @ 50%

2 3/3/3 + 5 x 10 @ 50%

3 5/3/1 + 5 x 10 @ 60%

4 5/5/5 + 5 x 10 @ 60%

5 3/3/3 + 5 x 10 @ 70%

6 5/3/1 + 5 x 10 @ 70%

7 DELOAD (5/5/5 + 3 x 10 @ 50%)

8 5/5/5 + 5 x 5 @ 80%

9 3/3/3 + 5 x 5 @ 80%

10 5/3/1 + 5 x 3 @ 90%

11 5/5/5 + 5 x 3 @ 90%

12 3/3/3 + 5 x 1 @ 100%

13 5/3/1 + 5 x 1 @ 100%

14 DELOAD (5/5/5 + 3 x 10 @ 50%)

For those not familiar w/ 5/3/1 all % are based off training max, TM which is 90% of actual max!

The above assistance will be swapped e.g. 5 x 10 BP after 5/3/1 sets of OHP. Also not going to deadlift twice a week so will probably use snatch grips.

Plan

Sun = DL, Mon = OHP, Wed = Squat, Thurs = Bench

Assistance:

Deadlift

Squats (see above)

Good Mornings 3 x 10

Calf Raise 4 x 12

Cable Crunch 3 x 10

Decline Weighted Sit Ups 3 x 10

OHP

Bench (see above)

Chin up 5 x F

Tri Pushdown 3 x 15

DB Curl 3 x 15

Rear Delt Raise 2 x 15

Shrugs 5 x 10

50 band bull aparts

Squat

Power Cleans - BEFORE SQUATS

Snatch Grip Deadlifts (See above)

45 Deg Hyper 3 x 15

Calf Raise 4 x 12

Hanging Leg Raise 3 x 10

TRX Fall out/Roll out 3 x 10

Bench

OHP (see above)

Kroc Row (1-2 warm up sets, then 1 x all out for max reps)

Seated Row 3 x 10 (Strict and light)

Weighted Dips 2 x XYZ

Bi Curl 3 x 10

Tri Ext 3 x 10

50 Face Pulls

NUMBERS for Cycle 1!

Squat

Week 1 Week 2 Week 3

Set 1 69kg x 5 74kg x 3 79kg x 5

Set 2 79kg x 5 84kg x 3 90kg x 3

Set 3 90kg x 5+ 95kg x 3+ 100kg x 1+

Assistance - 60kg 5 x 10 , 60kg 5 x 10, 70kg 5 x 10

Deadlift

Week 1 Week 2 Week 3

Set 1 117kg x 5 125kg x 3 135kg x 5

Set 2 135kg x 5 144kg x 3 153kg x 3

Set 3 153kg x 5+161kg x 3+171kg x 1+

Assistance (SGDL) - 80kg 5 x 10, 80kg 5 x 10, 95kg 5 x 10

Bench

Week 1 Week 2 Week 3

Set 1 59kg x 5 64kg x 3 69kg x 5

Set 2 69kg x 5 73kg x 3 78kg x 3

Set 3 78kg x 5+ 83kg x 3+ 87kg x 1+

Assistance - 60kg 5 x 10, 60kg 5 x 10, 65kg 5 x 10 (50kg 5 x 10 was tooo light.)

OHP

Week 1 Week 2 Week 3

Set 1 39kg x 5 42kg x 3 45kg x 5

Set 2 45kg x 5 48kg x 3 51kg x 3

Set 3 51kg x 5+ 54kg x 3+ 57kg x 1+

Assistance - 35kg 5 x 10, 35kg 5 x 10, 40kg 5 x 10

NEXT CYCLE

Deadlift (1RM 205)

Week 1 Week 2 Week 3 Week 4 (deload)

Set 1 119kg x 5 129kg x 3 138kg x 5 73kg x 5

Set 2 138kg x 5 147kg x 3 156kg x 3 92kg x 5

Set 3 156kg x 5+166kg x 3+ 175kg x 1+ 110kg x 5

Snatch Grips Assistance (TM 165) - 100kg, 115kg, 115kg

Squat (1RM 123)

Week 1 Week 2 Week 3 Week 4 (deload)

Set 1 71kg x 5 77kg x 3 83kg x 5 44kg x 5

Set 2 83kg x 5 88kg x 3 94kg x 3 55kg x 5

Set 3 94kg x 5+ 99kg x 3+ 105kg x 1+ 66kg x 5

Squat Assitance - 75, 85, 85

Bench (1RM 105)

Week 1 Week 2 Week 3 Week 4 (deload)

Set 1 61kg x 5 66kg x 3 70kg x 5 37kg x 5

Set 2 70kg x 5 75kg x 3 80kg x 3 47kg x 5

Set 3 80kg x 5+ 85kg x 3+ 89kg x 1+ 56kg x 5

Assitance - 65kg, 70kg, 72.5kg

OHP (1RM 70)

Week 1 Week 2 Week 3 Week 4 (deload)

Set 1 40kg x 5 44kg x 3 47kg x 5 25kg x 5

Set 2 47kg x 5 50kg x 3 53kg x 3 31kg x 5

Set 3 53kg x 5+ 56kg x 3+ 59kg x 1+ 37kg x 5

Assistance 42.5kg, 50kg, 50kg

------------------------------------------------------------------------------------------------------------------------------

New journal, new start!

Going to be running 5/3/1, with some plyo stuff before leg days, conditioning after upper body days, basketball 2x a week.

Goals

-Get strong

-260kg Deadlift

-140kg Bench Press

-180kg Squat

-80kg OHP

-Be able to dunk, with EASE

-Keep my abs

-Gain Muscle

Right now im hovering 180-185lbs, around 10-12% bodyfat.

the next 6-12months I'm going to run Jim Wendlers 5/3/1. At the moment I can't squat due to a hip injury, going to work with a coach to try get around this and start squatting as soon as possible, until then, I'll be substituting bulgarian split squats as I've used these with success in the past. I DONT plan to use deloads, at least not yet/every 4 weeks. Maybe every 8-12 weeks. Sunday will be OHP day, Monday will be deadlift day, Wednesday will be Bench press day, Thursday will be Squat day.

Conditioning will be Basketball 2 x per week, lots of walking around (to uni/the gym etc), a HIIT rower/bike session on bench day, and a jump rope session on a ohp day.

Also going to implement some plyometrics, mainly depth drops/jumps and simple movement efficiency stuff because I want to FLY again.

For assistance I'll be using a template jim outlined in a tnation article:

Day 1: Shoulders and Biceps

Standing Military Press ? 5/3/1

DB Military Press ? 4 x12

Side Laterals/Rear Laterals ? 4 x12

Barbell Curls ? 4 x12

Preacher Curls ? 4 x10

Day 2: Back

Deadlift ? 5/3/1

Bent Over Rows ? 4 x12 (Will prob use DB row or seated cable row)

Chin ups ? 4 x10 (or do Lat Pulldowns)

Good Mornings ? 4 x10

Hanging Leg Raises ? 4 x12

Day 3: Chest and Triceps

Bench Press ? 5/3/1

Weighted Dips ? 4 x10

DB Flyes ? 4 x12

Triceps Pushdowns ? 5 x 20

Push ups ? 4 sets to failure

Day 4: Legs and Abs

Squat ? 5/3/1

Leg Press ? 5 x 15

Leg Curls ? 5 x 15

Leg Extensions ? 4 x12

Ab Wheel ? 4 x12

Bench Press (Based off 90kg x 3 RM)

Week 1 Week 2 Week 3 Week 4 (deload)

Set 1 56kg x 5 61kg x 3 65kg x 5 34kg x 5

Set 2 65kg x 5 69kg x 3 74kg x 3 43kg x 5

Set 3 74kg x 5+78kg x 3+82kg x 1+52kg x 5

Deadlift (Based off 220kg, minus 10kg to compensate for mats/no mats now)

Week 1 Week 2 Week 3 Week 4 (deload)

Set 1 122kg x 5 132kg x 3 141kg x 5 75kg x 5

Set 2 141kg x 5 151kg x 3 160kg x 3 94kg x 5

Set 3 160kg x 5+ 170kg x 3+ 179kg x 1+ 113kg x 5

Overhead press (based off 55kg x 3 1rm)

Week 1 Week 2 Week 3 Week 4 (deload)

Set 1 34kg x 5 37kg x 3 39kg x 5 21kg x 5

Set 2 39kg x 5 42kg x 3 45kg x 3 26kg x 5

Set 3 45kg x 5+ 47kg x 3+ 50kg x 1+ 31kg x 5

Squat - No idea, will be substituting Bulgarian Split Squats 3 x 6, 3 x 8, 3 x 10; until I sort out my injury problem/get some coaching in the squat. (Best squat was 140kg x 2 to a paralell box this summer)

Let's go get it!