So be sure to keep a training diary. Write down your entire program; make note of sets, reps, and weights; record your physical measurements, and take periodic photographs of your physique to keep track of your development. This way you will always know what your training program is supposed to be, and can always look back and check to see how you were training in the past and what kind of success that program brought you.

Stats

January 2025.

  • Weight (fasted): ~68 kg
  • Body Fat: ~20%

Diet

I’ve decided to simplify my approach by focusing only on high-carb (3-5 days per week) and low-carb days, instead of following a strict carb cycling regimen.

The goal remains to increase muscle while minimizing fat gain. My target weight is around 75kg with less than 15% body fat.

An example based on calculation from ChatGPT/DeepSeek:

Meal Food Protein (g) Carbs (g) Fat (g) Calories (kcal)
Breakfast Protein Powder (1 scoop) + Yogurt Oat Bowl (Greek yogurt (150g) + oats (50g) + chia seeds (10g) + nuts(100g)) 30 80 15 550
Lunch Mixed Carbs (350g cooked) + Chicken Breast (150g) + Olive Oil (5g) + Broccoli (200g) 45 85 10 650
Pre-Workout Mass Gainer (40g/scoop) + Banana (1 medium) 20 75 1 400
Dinner Mixed Carbs (350g cooked) + Chicken Breast (120g) + Coconut Oil (5g) + Spinach (200g) 36 85 10 600
Snack (Optional) Low-Fat Cottage Cheese (50g) 12 2 5 100
Total 143 327 41 2650

Protein intake might be a bit higher than expected, so I may adjust it during implementation. Planning to aim for approximately 100g per day (1.3-1.4g/kg of body weight).

I might need additional carbs if my activities become more intense (around 3000 kcal per day?) although I doubt I can take that amount of food.

Programs

I’m currently uncertain about which specific training program to follow.

While I’ve known Jonnie Candito’s 6-Week Strength Program and the Vert Code Elite Jump Program in the past, I don’t have a strong preference for either right now. However, my main focus is to transfer leg strength into explosive power, enabling me to improve my vertical jump.

Update during week 1 - struggled with a lack of direction and felt fatigued 😑

I’ve decided to try Jim Wendler’s 5/3/1 plan, inspired by the book 5/3/1 Forever.

This program has a long history and is widely popular, offering a marathon-style, long-term approach that effectively balances consistency and iteration.

Core Philosophy

  • TM (Training Maximum): The training percentages are based on a conservative weight (around 90% of 1RM) that I know I can lift on any given day, rather than my true maximum (1RM).
  • Progression: Training is structured around a 4-week cycle:
    • Week 1: 65%(5 reps) - 75%(5 reps) - 85%(5+ reps) of TM
    • Week 2: 80%(3 reps) - 85%(3 reps) - 90%(3+ reps) of TM
    • Week 3: 75%(5 reps) - 85%(3 reps) - 95%(1+ reps) of TM
    • Week 4: 50%(5 reps) - 60%(5 reps) - 70%(5+ reps) of TM (Deload Week)
  • Incremental Weight Adjustments: TM increases by:
    • 2.5 kg for upper-body lifts
    • 5 kg for lower-body lifts

Weekly Structure

Each week includes 4 training days, focusing on one primary lift: bench press, squat, deadlift, overhead press per day.

For each session:

  • Main Lift: 5/3/1 progression.
  • Main Assistance: A lower-weight variant of the main lift, such as FSL (First Set Last) or SSL (Second Set Last).
  • Additional Assistance: 3 targeted exercises to support weak points and muscle balance.

Training Plan

Bench Press

  1. Barbell Bench Press (5/3/1)
  2. FSL/SSL Barbell Inclined Bench Press (65%/75% TM, 3x10)
  3. Inclined Dumbbell Bench Press (3x10)
  4. Butterflys (3x8-10)
  5. Tricep Pushdowns (3x12)
  6. Hanging Leg Raises (3xAMRAP)

Squat

  1. High-Bar Squat (5/3/1)
  2. FSL/SSL High-Bar Squat (65%/75% TM, 3x10)
  3. Hang High Pull (3x8)
  4. Tiptoe Barbell Reverse Lunge (3x10 per leg)
  5. Lying Leg Curl (3x12-15)
  6. Swiss Ball Hamstring Curls (3x12-15)
  7. Dead Bug with Resistance Band (3x20)

Overhead Press

  1. Overhead Press (5/3/1)
  2. FSL/SSL Overhead Press (65%/75% TM, 3x10)
  3. Face Pull (3x8)
  4. Dumbbell Lateral Raises/Single Arm Cable Side Lateral Raise (3x12)
  5. Dumbbell Preacher Curl (3x10)
  6. Hollow Body Hold (3x30-45 sec)

Plyometric Training (not 5/3/1)

  1. Depth Jumps (3x8)
  2. Box Jumping (5x5)
  3. Vertical Jumps with Target Touch (3x10)
  4. Nordic Curl (3x5)
  5. Rapid Calf Raise (3x20)

Deadlift

  1. Deficit Deadlift (5/3/1)
  2. FSL/SSL Deficit Deadlift (65%/75% TM, 3x10)
  3. Romanian Deadlift (3x10)
  4. Hex Bar Deadlift (3x8)
  5. Hip Thrust (3x8)
  6. Single-Leg Glute Bridge (3x12 per leg)
  7. Anti-Rotation Cable Press (3x12 per side)

Back (not 5/3/1, adding extra day)

  1. Bent-Over Barbell Row
  2. Pull-Ups
  3. Reverse Butterfly
  4. Wide-Grip Lat Pulldown
  5. Chest-Supported Row
  6. Dumbbell Incline Bench Y Raise

Week 0

  • Took a break from muscle training while maintaining morning basketball practice.
  • Diet was not controlled, but body weight and fat percentage remained stable.
  • Focused on gradually recovering diet and training routines and setting training goals/plans.

Day 1: Chest

  • Bench Press
    • 135 lbs x 10 reps
    • 155 lbs x 10 reps
    • 175 lbs x 6 reps (x2 sets)
    • 185 lbs x 4 reps
  • Incline Dumbbell Press
    • 35 kg → 42.5 kg (progression over 5 sets)
  • Butterfly: 3 sets
  • Single-Arm Cable Side Lateral Raise: 3 sets

Day 2: Back

  • Light session (details not recalled).

Day 3: Lower Body

  • Squat
    • 225 lbs x 5 reps
    • 225 lbs x 3 reps
  • Quarter Squat
    • 275 lbs x 5 reps
    • 295 lbs x 5 reps
  • Barbell Reverse Lunge: 3 sets
  • Hex Bar Deadlift: 3 sets

Week 1

  • Started to get back on track but felt the need for a structured plan.
  • Decided to try Jim Wendler’s 5/3/1 program for progression.

Day 1: Chest

  • Bench Press
    • 135 lbs x 10 reps
    • 175 lbs x 6 reps
    • 185 lbs x 6 reps
    • 185 lbs x 5 reps
  • Incline Dumbbell Press
    • 35 kg → 40 kg (3 sets)
  • Butterfly: 3 sets
  • Single-Arm Cable Side Lateral Raise: 3 sets

Day 2: Back

  • Pull-Ups: 3 sets
  • Overhand Barbell Row: 135 lbs x 6 reps x 4 sets
  • Lat Pulldowns: 4 sets
  • Incline Reverse Dumbbell Fly: 3 sets
  • Hammer Dumbbell Curl: 3 sets

Day 3: Lower Body

  • Squat
    • 185 lbs x 6 reps
    • 225 lbs x 5 reps
    • 245 lbs x 3 reps
    • 225 lbs x 5 reps
    • 225 lbs x 3 reps
  • Quarter Squat
    • 275 lbs x 5 reps
    • 295 lbs x 5 reps (x2 sets)
  • Barbell Reverse Lunge: 3 sets
  • High Pull: 3 sets
  • Lying Leg Curls: 3 sets

Week 2

  • Officially started the 5/3/1 Plan. 💪🏻💪🏻💪🏻

Day 1: Chest

  1. Barbell Bench Press
    • 135 lbs x 5 reps
    • 155 lbs x 5 reps
    • 165 lbs x 6 reps
  2. Inclined Dumbbell Bench Press
    • 40 kg x 10 reps x 3 sets
  3. Butterflys
    • 3 sets of 8-10 reps
  4. Tricep Pushdowns
    • 3 sets of 12 reps
  5. Hanging Leg Raises
    • 3 sets to AMRAP
  • Used TM of 180 lbs for Bench Press. Felt chest volume was insufficient; skipped a key assistance exercise due to unavailable facilities.
  • Considering switching Hanging Leg Raises to a different abs/core exercise due to hip tightness.

Day 2: Squat

  1. High-Bar Squat
    • 135 lbs x 5 reps
    • 185 lbs x 5 reps
    • 205 lbs x 5 reps
    • 205 lbs x 6 reps
  2. Quarter High-Bar Squat
    • 275 lbs x 5 reps
    • 295 lbs x 5 reps x 2 sets
  3. Hang High Pull
    • 95 lbs x 5 reps x 3 sets
  4. Tiptoe Barbell Reverse Lunge
    • 3 sets
  5. Lying Leg Curl
    • 95 lbs x 2 sets
    • 115 lbs x 2 sets
  6. Dead Bug with Resistance Band: 3 sets

Day 3: Shoulder

  1. Barbell Overhead Press
    • 45 lbs x 5 reps
    • 65 lbs x 5 reps
    • 75 lbs x 5 reps
  2. Dumbbell Overhead Press
    • 30kg x 3 sets
  3. Face Pull
    • 4 sets
  4. Single-Arm Cable Side Lateral Raise
    • 10 reps x 3 sets
  • Still experiencing a clicking sound in the right shoulder during the barbell overhead press. 😰 Need to prioritize stretching and mobility work.

Day 4: Deadlift

  1. Deficit Deadlift
    • 115 lbs x 5 reps
    • 165 lbs x 5 reps
    • 185 lbs x 5 reps
  2. Romanian Deadlift
    • 165 lbs x 8 reps x 3 sets
  3. Bent-Over Barbell Row
    • 135 lbs x 10 reps x 3 sets
  4. Hip Thrust
    • 3 sets x 10 reps
  5. Single-Leg Glute Bridge
    • 3 sets to AMRAP
  • Deadlift remains my weak point due to discomfort and clicking in my left hip joint. Avoiding heavy weights for now and focusing on perfecting form.
  • Realized the 5/3/1 plan lacks dedicated back exercises. Considering adding them on Deadlift day or Overhead Press day to address this gap.

Week 3

Day 1: Chest

  1. Barbell Bench Press
    • 135 lbs x 8 reps
    • 155 lbs x 5 reps
    • 165 lbs x 4 reps
    • 175 lbs x 3 reps
    • 155 lbs x 10 reps x 3 sets
  2. Incline Dumbbell Bench Press
    • 37.5 kg x 10 reps x 3 sets
  3. Butterflys
    • 3 sets of 8-10 reps
  4. Tricep Pushdowns
    • 3 sets of 12 reps
  • Need a abs/core exercise.

Day 2: Squat

  1. High-Bar Squat
    • 135 lbs x 5 reps
    • 185 lbs x 5 reps
    • 205 lbs x 3 reps
    • 225 lbs x 3 reps
    • 245 lbs x 3 reps (partial - muscle failure)
  2. Quarter High-Bar Squat
    • 275 lbs x 5 reps
    • 295 lbs x 5 reps x 2 sets
  3. Hang High Pull
    • 75 lbs x 5 reps x 3 sets (wrist pain)
  4. Tiptoe Barbell Reverse Lunge
    • 3 sets
  5. Barbell Calf Raise
    • 135 lbs x 3 sets to AMRAP
  6. Lying Leg Curl
    • 95 lbs x 2 sets
    • 115 lbs x 2 sets
  7. Dead Bug with Resistance Band
    • 3 sets
  • Felt okay but not as strong as last session.
  • Attempted 245 lbs but couldn’t complete the full squat.

Day 3: Shoulder

  1. Barbell Overhead Press
    • 55 lbs x 5 reps
    • 65 lbs x 5 reps
    • 75 lbs x 5 reps
    • 85 lbs x 3 reps
    • 95 lbs x 3 reps
  2. Dumbbell Overhead Press (Arnold Press)
    • 25 kg x 3 sets
  3. Face Pull
    • 4 sets
  4. Single-Arm Cable Side Lateral Raise
    • 10 reps x 3 sets

Day 4: Deadlift

  1. Deficit Deadlift
    • 165 lbs x 5 reps
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps (x2 sets)
    • 115 lbs x 8 reps (form adjustment)
  2. Romanian Deadlift
    • 115 lbs x 8 reps x 3 sets (felt fatigued?)
  3. Hex Bar Deadlift Jump
    • 175 lbs x 5 reps x 3 sets
  4. Hip Thrust
    • 3 sets x 10 reps
  5. Single-Leg Glute Bridge
    • 3 sets to AMRAP
  • Felt good overall but still need to work on improving left hip tightness.

Week 4

Day 1: Chest

  1. Barbell Bench Press
    • 155 lbs x 5 reps
    • 175 lbs x 4 reps
    • 185 lbs x 3 reps
    • 195 lbs x 2 reps (partial)
    • 155 lbs x 8 reps x 2 sets
  2. Incline Bench Press
    • 115 lbs x 10 reps x 3 sets
  3. Incline Dumbbell Bench Press
    • 37.5 kg x 10 reps x 3 sets (approximate)
  4. Butterflys
    • 3 sets of 8-10 reps
  5. Tricep Pushdowns
    • 3 sets of 12 reps

Day 2: Back

  1. Straight-Arm Pulldown
    • 3 sets
  2. Chest-Supported T-Bar Row
    • 90 lbs x 8 reps x 3 sets
  3. Wide-Grip Lat Pulldown
    • 3 sets
  4. Reverse Butterfly
    • 3 sets
  • Should add a bicep exercise on this day.

Day 3: Deadlift

  1. Deficit Deadlift
    • 165 lbs x 5 reps
    • 185 lbs x 3 reps
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep (not standard)
  2. Romanian Deadlift
    • 155 lbs x 6 reps x 3 sets
  3. Hip Thrust
    • 3 sets x 10 reps
  • Morning basketball training might have affected my deadlift session, felt not fully ready for heavier weights.
  • Maximum deficit deadlift should stay below 225 lbs with proper form.
  • Prioritizing hamstring explosiveness over heavy loads due to lower back safety concerns.

This week’s heavy snow disrupted my workouts. 🌨🌨🌨

I played basketball twice, which pushed back leg training and ultimately derailed my squat plan. Didn’t want to overexert myself.

Week 5

  • Weight (fasted): ~71 kg
  • Body Fat: ~20%

I think my standing vertical jump is almost reaching the hoop’s neck now - it used to be just the bottom of the backboard.

This week is a deload week - I’ll keep my diet the same but reduce weight or sets in my workouts, except for squats since I skipped them last week.

Might prioritize core and arm exercises more. Honestly, basketball training already demands and strengthens my core significantly.

Day 1: Chest

  1. Barbell Bench Press
  2. Incline Bench Press
  3. Butterflys
  4. Hanging Leg Raises

Day 2: Shoulder

  1. Barbell Overhead Press
  2. Dumbbell Overhead Press (Arnold Press)
  3. Single-Arm Cable Side Lateral Raise

Day 3: Squat

  1. High-Bar Squat
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 3 reps
    • 245 lbs x 1 rep
    • 255 lbs x 2 reps (quarter squat)
  2. Hang High Pull
    • 3 sets
  3. Hex Bar Deadlift Jump
    • 3 sets
  4. Hip Thrust
    • 3 sets

Day 4: Deadlift

  1. Romanian Deadlift
  2. Leg Curl

Week 6

A new cycle of the 5/3/1 Plan.

Day 1: Chest

  1. Barbell Bench Press
    • 155 lbs x 5 reps
    • 165 lbs x 5 reps
    • 175 lbs x 5 reps
    • 185 lbs x 4 reps
  2. Inclined Dumbbell Bench Press
    • 40 kg x 10 reps x 3 sets
  3. Butterflys
    • 3 sets of 8-10 reps
  4. Tricep Pushdowns
    • 3 sets of 12 reps
  • Missing a main assistance exercise. Consider an additional chest volume.

Day 2: Squat

  1. High-Bar Squat
    • 185 lbs x 5 reps
    • 205 lbs x 5 reps
    • 225 lbs x 5 reps
    • 225 lbs x 4 reps
  2. Quarter High-Bar Squat
    • 245 lbs x 5 reps
    • 265 lbs x 5 reps
    • 275 lbs x 5 reps
  3. Hang High Pull
    • 115 lbs x 5 reps x 3 sets
  4. Tiptoe Barbell Reverse Lunge
    • 3 sets

Day 3: Shoulder

  1. Barbell Overhead Press
    • 45 lbs x 5 reps
    • 65 lbs x 5 reps
    • 75 lbs x 5 reps
  2. Dumbbell Overhead Press
    • 30 kg x 3 sets
  3. Dumbbell Lateral Raise
    • 12.5 kg x 3 sets
  4. Face Pull
    • 4 sets
  5. Single-Arm Cable Side Lateral Raise
    • 10 reps x 3 sets

  • Somehow injured my left elbow joint and lower triceps while sleeping — wtf… 😰 Hopefully it won’t interfere with my training plans in the next few days.

  • 🥴 This week I ended up skipping deadlift and back training, even though I had plenty of time. Poor sleep over the past few days, combined with long afternoon naps, left me feeling off. Weekends are especially tricky for effective training without strong self-discipline - it’s easy to feel tired or lazy. Thus for next week, I’ll structure the training around Chest, Squat, Shoulder, Deadlift, and Back while ensuring I get enough rest before Squat day. I’ll likely take a rest day between Shoulder and Deadlift, with Back training on the weekend if everything stays on track. Prioritizing good sleep will be key to maintaining consistency.

Week 7

Day 1: Chest

  1. Barbell Bench Press
    • 155 lbs x 3 reps
    • 175 lbs x 3 reps
    • 185 lbs x 4 reps
    • 195 lbs x 3 reps x 2 sets 💪
    • 145 lbs x 10 reps
    • 145 lbs x 8 reps
    • 145 lbs x 7 reps
  2. Inclined Dumbbell Bench Press
    • 40 kg x 10 reps x 3 sets
  3. Butterflys
    • 3 sets of 8-10 reps
  4. Tricep Pushdowns
    • 3 sets of 12 reps

Day 2: Squat

  1. High-Bar Squat
    • 135 lbs x 3 reps
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 3 reps
    • 245 lbs x 3 reps
    • 265 lbs x 2 reps
  2. Quarter High-Bar Squat
    • 275 lbs x 5 reps
    • 295 lbs x 5 reps
    • 315 lbs x 3 reps
  3. Tiptoe Barbell Reverse Lunge
    • 3 sets
  4. Barbell Calf Raise
    • 135 lbs x 3 sets to AMRAP
  5. Hang High Pull
    • 115 lbs x 5 reps x 3 sets
  • Waited 20 minutes for the squat rack lol, so I had to keep the session quick. However it’s a surprisingly smooth training despite trying my all-time heaviest weights. Felt great overall.

Day 3: Shoulder

  1. Barbell Overhead Press
    • 45 lbs x 5 reps
    • 65 lbs x 5 reps
    • 75 lbs x 5 reps
  2. Dumbbell Overhead Press
    • 30 kg x 3 sets
  3. Dumbbell Lateral Raise
    • 17.5 kg x 3 sets
  4. Single-Arm Cable Side Lateral Raise
    • 10 reps x 3 sets
  5. Face Pull
    • 3 sets
  • Felt a bit tired from yesterday’s squat session but managed fine overall. Need to improve shoulder mobility and flexibility, as my right shoulder still clicks occasionally. Progress feels slow.

Day 4: Deadlift

  1. Deadlift
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps (x2 sets)
    • 225 lbs x 1 rep
    • 225 lbs x 2 reps
    • 225 lbs x 3 reps
    • 225 lbs x 2 reps
    • 185 lbs x 6 reps x 3 sets
  2. Romanian Deadlift
    • 135 lbs x 6 reps x 3 sets (grip fatigue)
  3. Lying Leg Curl
    • 3 sets to AMRAP
  • Left hip felt tight at the beginning but gradually loosened up.
  • Grip fatigue was noticeable during Romanian deadlifts - need to work on grip endurance.
  • Felt drained after morning basketball and evening deadlifts - not sure if I’ll have the energy for back training this week. 😅

Day 5: Back

  1. Straight-Arm Pulldown
    • 3 sets
  2. Chest-Supported T-Bar Row
    • 90 lbs x 10 reps
    • 100 lbs x 10 reps
    • 105 lbs x 8 reps
  3. Wide-Grip Lat Pulldown
    • 3 sets
  4. Reverse Butterfly
    • 3 sets
  5. Preacher Curl Machine
    • 3 sets
  • Played basketball again this morning - the court was surprisingly empty. 3 times this week.
  • Felt a bit tired but still managed a solid back session. Well done. 💪
  • Planning to add a shoulder barbell functional training in every session to help with shoulder clicks.

Week 8

Day 1: Chest

  1. Barbell Bench Press
    • 135 lbs x 5 reps
    • 155 lbs x 5 reps
    • 175 lbs x 3 reps
    • 185 lbs x 3 reps
    • 195 lbs x 3 reps
    • 205 lbs x 3 reps (partial range but it’s all-time high weight, avoided 1 rep max attempt without protection)
    • 155 lbs x 8 reps x 3 sets
  2. Inclined Dumbbell Bench Press
    • 42.5 kg x 10 reps x 3 sets
  3. Standing Cable Fly
    • 3 sets
  4. Tricep Pushdowns
    • 3 sets

Day 2: Squat

  1. High-Bar Squat
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 5 reps
    • 245 lbs x 3 reps
    • 265 lbs x 1 rep (squatted too fast, needed a few minutes break)
    • 275 lbs x 3 reps (partial, all-time high weight, didn’t dare to go full depth in the afternoon)
  2. Quarter High-Bar Squat
    • 295 lbs x 3 reps
    • 315 lbs x 5 reps
    • 315 lbs x 3 reps (fatigued earlier than last time, squat form felt a bit unstable but still manageable)
  3. Tiptoe Barbell Reverse Lunge
    • 95 lbs x 3 sets
  4. Barbell Calf Raise
    • 115 lbs x 3 sets to AMRAP
  5. Hang High Pull
    • 115 lbs x 5 reps x 3 sets
  • Felt a slight burning sensation in my quads - haven’t had this feeling in a while. Overall, it was a great session. For all-time high weights, I should wear knee protection next time in case of early fatigue.
  • Next week is deload week so I’m not too worried about squat volume affecting recovery.

Day 3: Shoulder

  1. Barbell Overhead Press
    • 45 lbs x 5 reps
    • 65 lbs x 5 reps
    • 75 lbs x 5 reps
  2. Reverse Butterfly
    • 10 reps x 3 sets
  3. Dumbbell Overhead Press
    • 32.5 kg x 3 sets
  4. Dumbbell Lateral Raise
    • 12.5 kg x 3 sets
  5. Face Pull
    • 4 sets
  6. Single-Arm Cable Side Lateral Raise
    • 10 reps x 3 sets
  • Right shoulder still clicks, especially with heavier barbell presses. Tried to avoid it, but the heavier the weight, the easier it gets triggered. No discomfort, just annoying at this point.

Day 4: Deadlift (subpar session 😭)

  1. Deadlift
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 2 reps
    • 245 lbs x 0 reps (completely stuck… 🙃)
    • 225 lbs x 1 rep
  2. Romanian Deadlift
    • 135 lbs x 5 reps x 3 sets (body felt fatigued)
  • Felt off today (pretty rare recently), probably too drained from a comfy and rainy Saturday? Also left inner thigh (adductor) soreness and left knee discomfort for no apparent reason - no idea what I did to cause it today. Deadlifts might not be ideal for weekends, just couldn’t push through properly. Damn. 🤷
  • Lying leg curls and hip thrust stations were all taken, should train earlier on weekends. Will try these exercises tomorrow after basketball if possible.

Day 5: Back

  1. Chest-Supported T-Bar Row
    • 3 sets
  2. Wide-Grip Lat Pulldown
    • 3 sets
  3. Lying Leg Curl
    • 3 sets
  4. Hip Thrust
    • 3 sets
  • Made up for the exercises I skipped after deadlifts yesterday after basketball in the morning, felt tired.
  • I suspect the left inner thigh (adductor) soreness and groin discomfort are causing my left knee discomfort.
  • Next week is deload week so hopefully everything will recover well.

Week 9

Deload week.

Day 1: Chest

  1. Barbell Bench Press
    • 135 lbs x 5 reps
    • 155 lbs x 5 reps
    • 175 lbs x 3 reps
    • 185 lbs x 3 reps
    • 195 lbs x 3 reps
  2. Preacher Curl Machine
    • 4 sets
  3. Tricep Pushdowns
    • 3 sets

Day 2: Squat

  1. High-Bar Squat
    • 185 lbs x 2 reps
    • 205 lbs x 2 reps
    • 225 lbs x 3 reps
    • 245 lbs x 2 reps
    • 265 lbs x 1 rep (a bit harder due to the resistance band on my quads)
  2. Tiptoe Barbell Reverse Lunge
    • 115 lbs x 3 sets
  3. Hang High Pull
    • 95 lbs x 3 reps
    • 115 lbs x 3 reps x 2 sets
    • 135 lbs x 3 reps
  4. Hip Thrust
    • 3 sets
  • Right wrist still has some discomfort during Hang High Pulls.
  • Used a resistance band on my quads to control knee valgus.

Day 3: Back

  1. Chest-Supported T-Bar Row
    • 90 lbs x 8 reps
    • 90 lbs x 8 reps
    • 110 lbs x 8 reps
  2. Wide-Grip Lat Pulldown
    • 3 sets
  3. Dumbbell Overhead Press
    • 30 kg x 3 sets
  4. Dumbbell Lateral Raise
    • 12.5 kg x 3 sets
  5. Single-Arm Cable Side Lateral Raise
    • 10 reps x 3 sets
  • Bought a fruit tea from HeyTea as my training drink. Cheers. 🍹

Week 10

Starting a new cycle of the 5/3/1 Plan.

I’ll have to skip 3 days next week due to errands so I’ll likely extend this cycle by an extra week.

Day 1: Chest

  1. Barbell Bench Press
    • 155 lbs x 5 reps
    • 175 lbs x 5 reps
    • 185 lbs x 5 reps
    • 195 lbs x 5 reps
    • 195 lbs x 3 reps
  2. Dumbbell Bench Press
    • 115 lbs x 3 reps
  3. Inclined Dumbbell Bench Press
    • 40 kg x 8 reps x 3 sets
  4. Butterflys
    • 3 sets of 8-10 reps
  5. Tricep Pushdowns
    • 3 sets of 12 reps

Day 2: Squat (subpar session)

  1. High-Bar Squat
    • 135 lbs x 5 reps
    • 185 lbs x 5 reps
    • 225 lbs x 4 reps
    • 245 lbs x 1 rep
    • 225 lbs x 1 rep (felt off - maybe rushed or squatted too fast)
  2. Barbell Calf Raise
    • 115 lbs x 3 sets to AMRAP
  3. Hang High Pull
    • 115 lbs x 5 reps x 3 sets

  • Had an appointment after training, so I completed the session within an hour—possibly too rushed. Experienced fatigue and some tightness in the left knee during squats, though the cause wasn’t entirely clear.

  • Ok, it turns out recovery has been insufficient. 😑 I felt more fatigued than usual following Squat Day, despite not playing basketball. I may adjust this week’s and next week’s programming to allow for better recovery and training quality.

Week 11

Day 1: Back & Shoulder

  1. Barbell Overhead Press
    • 45 lbs x 5 reps
    • 65 lbs x 5 reps
    • 75 lbs x 5 reps
  2. Chest-Supported T-Bar Row
    • 4 sets
  3. Wide-Grip Lat Pulldown
    • 3 sets
  4. Face Pull
    • 4 sets
  5. Preacher Curl Machine
    • 3 sets
  • Kept the session light with a few focused exercises for both back and shoulders. Continued from last week’s plan while allowing the body some active recovery.