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

April 2025.

  • Weight (fasted): ~72.5 kg
  • Body Fat: ~21%

Powerlifting.

  • Bench Press: 195 lbs x 5 reps
  • High-Bar Squat: 245 lbs x 1-3 reps
  • Deadlift: 225 lbs x 1-3 reps
  • Barbell Overhead Press: 85 lbs x 3 reps (accompanied by mechanical clicking in the right shoulder)

The goal is to reach a body weight of 75 kg in the next few weeks, then begin a ~3 month cutting phase to reduce body fat to around 15%. Ideally I’ll maintain a body weight above 70 kg while staying close to a 2× bodyweight squat (~315 lbs) throughout the process.

Plan

Notes

  • Sleep and recovery need greater consistency. While nutrition has been stable, irregular sleep has impacted performance and recovery.
  • Deviations from 5/3/1 - particularly unnecessary 1RM sets and overuse of heavy partial squats - have hindered recovery. Upcoming cycles need to strictly follow prescribed intensities and deload structure.
  • Persistent right shoulder clicking during vertical pressing suggests instability. Continued focus on rotator cuff work, resistance band activation, and face pulls is necessary.
  • Limited hip mobility and anterior pelvic tilt affect squat mechanics. Regular hip mobility drills (e.g., hip airplanes, band-resisted squats) will be incorporated.
  • Grip strength limits performance in deadlifts and pulling movements. Targeted grip and forearm work, along with wrist wrap use where appropriate, will be added.
  • Deadlift frequency has been low due to lower back concerns, so it hasn’t progressed in line with the squat. I’ll increase volume and variation, focusing on form, posterior chain strength, and improving hamstring and glute engagement to reduce tension.
  • Heavy quarter squats offer poor transfer to athletic performance and pose risk. They will be replaced with paused squats and trap bar jumps for safer power development.
  • Calf and ankle training has been lacking. Regular jump rope, rapid calf raises, and other plyometric drills will be introduced.
  • As lower body strength approaches 2× bodyweight (~315 lbs), training will shift toward converting strength into explosiveness through more lifts like hang high pulls.

Exercises

  1. Chest Day
  • Bench Press: 5/3/1
    • FSL/SSL
  • Incline Bench Press: 3 sets of 10 reps
  • Incline Dumbbell Press: 3 sets of 8–10 reps
  • Butterflyes: 3 sets of 12–15 reps
  • Tricep Pushdowns: 3 sets of 12 reps
  • Hanging Leg Raises: 3 sets of 20 reps
  1. Basketball
  • Duration: 60–90 minutes (avoid exceeding 90 minutes to minimize fatigue)
  • Total jump volume: 30–50 reps per session, 60-80 reps per week.
  • Warm-up: Dynamic stretching and mobility drills
  • Max-Effort Jumps: 3–5 sets of 5 reps (full intent; rest 60–90 sec)
  • Box Jumps: 3 sets of 5 reps
  • Basketball drills
  1. Squat Day
  • Warm-up: Hip mobility (e.g., hip airplanes, deep squat holds)
  • Hex Bar Jumps: 3–4 sets of 3–5 reps (light, max intent, rest 60–90 sec)
    • If CNS fatigue is high (e.g., poor sleep or intense basketball the day before), reduce to 1–2 light sets or skip as needed
  • High-Bar Squat: 5/3/1
    • FSL/SSL
  • Paused Squats: 3 sets of 5 reps (2–3 second pause at ~70% training max)
  • Reverse Lunges: 3 sets of 10 reps per leg
  • Hamstring Curls: 3 sets of 12–15 reps
  • Rapid Calf Raises: 3 sets of 20 reps
  1. Shoulder Day
  • Overhead Press: 5/3/1
    • FSL/SSL
  • Arnold Press: 3 sets of 10 reps
  • Face Pulls: 4 sets of 12–15 reps
  • Dumbbell Lateral Raises: 3 sets of 12–15 reps
  • Pallof Press: 3 sets of 12 reps per side
  • Hollow Body Holds: 3 sets of 30–45 seconds
  1. Deadlift Day
  • Warm-up: Hip hinge drills, glute activation
  • Deficit Deadlift: 5/3/1
    • FSL/SSL
  • Romanian Deadlift: 3 sets of 8–10 reps
  • Hang High Pull: 3 sets of 5 reps
  • Hip Thrust: 3 sets of 10 reps (heavy)
  • Single-Leg Glute Bridge: 3 sets of 12 reps per leg
  1. Basketball
  • Duration: 60–90 minutes (avoid exceeding 90 minutes to minimize fatigue)
  • Total jump volume: 30–50 reps per session, 60-80 reps per week.
  • Warm-up: Dynamic stretching and mobility drills
  • Depth Jumps: 3 sets of 4 reps (very CNS-intensive; prioritize quality)
  • Hex Bar Jumps: 4 sets of 3 reps (40–60% body weight; focus on speed and reactivity over load)
  • Basketball drills
  1. Back Day
  • Pull-ups: 3 sets of 6–8 reps
  • Chest-Supported T-Bar Row: 3 sets of 8–10 reps
  • Seated Cable Row: 3 sets of 12 reps
  • Lat Pulldown: 3 sets of 8–10 reps
  • Reverse Butterfly: 3 sets of 12–15 reps
  • Face Pull: 3 sets of 12–15 reps
  • Dumbbell Preacher Curl: 3 sets of 10–12 reps
  1. Shoulder + Back Day
  • Overhead Press: 5/3/1
    • FSL/SSL
  • Arnold Press: 3 sets of 10 reps
  • Chest-Supported T-Bar Row: 3 sets of 8–10 reps
  • Lat Pulldown: 3 sets of 8–10 reps
  • Pull-ups: 3 sets of 6–8 reps
  • Reverse Butterfly: 3 sets of 12–15 reps
  • Face Pull: 3 sets of 12–15 reps

Cycles

Starts from first week.

TM

Lift Estimated 1RM Training Max (90%) Rounded TM
Bench Press ~225 lbs 202.5 lbs 200 lbs
High-Bar Squat ~275 lbs 247.5 lbs 245 lbs
Deadlift ~255 lbs 229.5 lbs 230 lbs
Overhead Press ~95 lbs 85.5 lbs 85 lbs

Week 1: 5/5/5+

Lift Set 1 (65%) Set 2 (75%) Set 3 (85%+)
Bench Press (TM 200) 130 x 5 150 x 5 170 x 5+ (AMRAP)
Squat (TM 245) 160 x 5 185 x 5 210 x 5+ (AMRAP)
Deadlift (TM 230) 150 x 5 175 x 5 195 x 5+ (AMRAP)
Overhead Press (TM 85) 55 x 5 65 x 5 75 x 5+ (AMRAP)

Week 2: 3/3/3+

Lift Set 1 (80%) Set 2 (85%) Set 3 (90%+)
Bench Press 160 x 3 170 x 3 180 x 3+ (AMRAP)
Squat 195 x 3 210 x 3 220 x 3+ (AMRAP)
Deadlift 185 x 3 195 x 3 205 x 3+ (AMRAP)
Overhead Press 70 x 3 75 x 3 80 x 3+ (AMRAP)

Week 3: 5/3/1+

Lift Set 1 (75%) Set 2 (85%) Set 3 (95%+)
Bench Press 150 x 5 170 x 3 190 x 1+ (AMRAP)
Squat 185 x 5 210 x 3 230 x 1+ (AMRAP)
Deadlift 175 x 5 195 x 3 220 x 1+ (AMRAP)
Overhead Press 65 x 5 75 x 3 80 x 1+ (AMRAP)

Week 4: Deload

Lift Set 1 (50%) Set 2 (60%) Set 3 (70%)
Bench Press 100 x 5 120 x 5 140 x 5
Squat 125 x 5 145 x 5 170 x 5
Deadlift 115 x 5 140 x 5 160 x 5
Overhead Press 45 x 5 50 x 5 60 x 5

After This Cycle:

  • Increase Upper Body TMs by +5 lbs
  • Increase Lower Body TMs by +10 lbs

Main Assistances

FSL/SSL x 8–10 reps × 3–5 sets.

  • First Set Last (FSL): Perform additional volume using your first working set weight after the main 5/3/1 sets. Good for: hypertrophy, reinforcing technique, manageable fatigue

    • Keep rest short (60–90 sec)
    • Focus on clean, high-quality reps

  • Second Set Last (SSL): Same concept, but use your second working set weight for more intensity.

    • Slightly heavier than FSL
    • Useful if you’re focusing on strength endurance

Schedule

  • Monday: Bench Day (5/3/1)
  • Tuesday: Squat Day (5/3/1)
  • Wednesday: Rest / Active Recovery
  • Thursday: Shoulder (5/3/1) + Back Day
  • Friday: Basketball (AM)
  • Saturday: Deadlift Day (5/3/1)
  • Sunday: Basketball (AM) / Rest / Active Recovery

Rehabs

  • Foam Roll Left Adductors: 1 min — release tension in inner thigh
  • Side-Lying Left Leg Hip Adduction: 2 sets × 15 reps — activate weak left adductors
  • Single-Leg Glute Bridge (Left Leg): 2 sets × 12 reps — strengthen left glute + pelvic control
  • Resisted Plantarflexion (Right Foot, with band): 2 sets × 15 reps — controlled activation of Achilles
  • Eccentric Heel Drop (Right Foot): 1 set × 10 reps (no pain) — improve Achilles tendon load tolerance
  • Frog Stretch: 30 sec × 2 sets — open hips, stretch adductors
  • 90/90 Hip Switches: 2 sets × 10 reps — improve hip internal/external rotation control
  • Deep Squat + Elbow to Knee Hold: Hold 30 seconds — active hip opening with inner thigh engagement
  • Side-Lying Clamshells: 2 sets × 15 reps per side — activate glute med for hip and knee stability

Good luck. Let’s roar. 👊

Week 1

Day 1: Chest

  1. Barbell Bench Press
    • Main Sets:
      • 135 lbs × 5 reps
      • 155 lbs × 5 reps
      • 175 lbs × 7 reps (5+ AMRAP)
    • SSL:
      • 155 lbs × 8 reps
      • 155 lbs × 8 reps
      • 155 lbs × 8 reps
  2. Incline Dumbbell Bench Press
    • 40 kg × 8 reps × 3 sets
  3. Butterfly Machine
    • 3 sets × 8–10 reps
  4. Triceps Pushdowns
    • 3 sets × 12 reps

Day 2: Squat

  1. High-Bar Squat (with band above knees)
    • Main Sets:
      • 155 lbs × 5 reps
      • 185 lbs × 5 reps
      • 205 lbs × 6 reps
    • FSL:
      • 155 lbs × 8 reps
      • 155 lbs × 8 reps
      • 155 lbs × 8 reps
  2. Reverse Lunges
    • 95 lbs × 3 sets × 4 reps per leg (Legs were shaking lol 😂)
  3. Hamstring Curl
    • 3 sets × 12 reps
  4. Adduction Machine
  • Felt more tired than expected, even after two full rest days — probably due to staying up too late. Need to get back to a consistent sleep schedule.
  • Right Achilles pain has eased a bit.
  • Left adductor is also improving, but still feels noticeably sore during adduction.

Week 2

Day 1: Shoulder + Back

  1. Overhead Press
    • Main Sets:
      • 55 lbs × 5 reps
      • 65 lbs × 5 reps
      • 70 lbs × 6 reps
    • FSL:
      • 55 lbs × 8 reps
      • 45 lbs × 8 reps (Shoulders felt too weak)
  2. Arnold Press
    • 30 kg × 3 sets × 8 reps
  3. Dumbbell Lateral Raises
    • 3 sets × 8 reps
  4. Chest-Supported T-Bar Row
    • 3 sets × 8 reps
  5. Lat Pulldown
    • 3 sets × 8 reps
  6. Pull-Ups
    • 3 sets × 8 reps
  • Only trained two days last week, so this session continues from last week’s plan with a shoulder + back focus.
  • Still feeling lingering fatigue and brain fog from last week. Sleep duration seems fine, but the body feels slightly run-down or depleted - slowly working on recovery.
  • Left adductor and right Achilles are still uncomfortable.

Day 2: Chest

  1. Barbell Bench Press
    • Main Sets:
      • 160 lbs × 4 reps
      • 170 lbs × 4 reps
      • 180 lbs × 6 reps (5+ AMRAP)
    • FSL:
      • 160 lbs × 8 reps
      • 160 lbs × 8 reps
      • 160 lbs × 6 reps
  2. Incline Chest Press Machine
    • 8 reps × 3 sets
  3. Butterfly Machine
    • 3 sets × 10 reps
  4. Hanging Leg Raise
    • 3 sets
  • The gym was crowded, so I skipped incline dumbbell and bench press. Used the machine press instead, which provided surprisingly good chest activation.

Day 3: Squat

  1. High-Bar Squat
    • Main Sets:
      • 195 lbs × 3 reps
      • 210 lbs × 3 reps
      • 225 lbs × 6 reps
    • FSL:
      • 205 lbs × 7 reps
      • 205 lbs × 5 reps
      • 205 lbs × 5 reps
  2. Reverse Lunges
    • 95 lbs × 3 sets × 4 reps per leg (Left adductor was a bit painful immediately after squatting 😂)
  3. Eccentric Heel Drop
    • 3 sets
  4. Hamstring Curl
    • 3 sets × 12 reps
  • Didn’t feel very energetic but still followed the 5/3/1 plan.
  • Left adductor caused some instability - need to work more on activation, stretching, and recovery.
  • Right Achilles pain continues to improve.

Week 3

Came down with a fever starting last Sunday 🤒 - likely triggered by the recent temperature drops at night and irregular sleep patterns.

I rarely get sick - maybe once every year or two - so this hit felt unusual.

Taking it as a clear warning to prioritize rest, recovery, and a more consistent routine going forward.

This 5/3/1 cycle really hasn’t gone smoothly so far. 😂

Week 4

Day 1: Chest

  1. Barbell Bench Press

    • Main Sets:
      • 155 lbs × 4 reps
      • 175 lbs × 4 reps
      • 185 lbs × 4 reps
    • FSL:
      • 155 lbs × 7 reps
      • 155 lbs × 7 reps
      • 155 lbs × 6 reps

  2. Incline Chest Press Machine

    • 8 reps × 3 sets

  3. Butterfly Machine

    • 3 sets × 10 reps
  • Returned to training after more than a week off - easing back into the routine starting from last week. Felt a bit weak but overall manageable.
  • Forgot to do Triceps Pushdowns.

Day 2: Squat

  1. High-Bar Squat

    • Main Sets:
      • 185 lbs × 4 reps
      • 205 lbs × 3 reps
      • 225 lbs × 4 reps
    • FSL:
      • 185 lbs × 7 reps
      • 185 lbs × 6 reps
      • 185 lbs × 5 reps

  2. Eccentric Heel Drop

    • 3 sets

  3. Hip Thrust

    • 3 sets × 8 reps

  4. Hamstring Curl

    • 3 sets × 8 reps
  • Played basketball on Saturday morning and rested for one day - needed recovery. Thus squatted on Sunday but didn’t do any other workouts this week.
  • Clearly felt a loss of strength and bodyweight - recovery still in progress.

Week 5

Day 1: Chest

  1. Barbell Bench Press

    • Main Sets:
      • 155 lbs × 5 reps
      • 175 lbs × 3 reps
      • 185 lbs × 4 reps
      • 195 lbs × 4 reps
    • FSL:
      • 155 lbs × 8 reps
      • 155 lbs × 6 reps
      • 155 lbs × 6 reps

  2. Incline Chest Press Machine

    • 8 reps × 3 sets

  3. Butterfly Machine

    • 3 sets × 10 reps

  4. Triceps Pushdowns

    • 3 sets
  • Surprisingly solid session - 195 lbs felt pretty manageable. Feeling confident about attempting 205 lbs soon, and possibly 225 lbs (100 kg) in the near future.
  • Seems like all I needed was some proper sleep and recovery time. 💪

Day 2: Shoulder + Back

  1. Overhead Press

    • Main Sets:
      • 55 lbs × 8 reps
      • 65 lbs × 6 reps
      • 75 lbs × 5 reps
      • 85 lbs × 4 reps
      • 95 lbs × 3 reps (partial)
    • FSL:
      • 65 lbs × 8 reps
      • 65 lbs × 6 reps (shoulders felt too weak)

  2. Chest-Supported T-Bar Row

    • 3 sets × 8 reps

  3. Arnold Press

    • 30 kg × 3 sets × 8 reps
    • 30 kg × 6 reps

  4. Dumbbell Lateral Raises

    • 3 sets × 8 reps

  5. Lat Pulldown

    • 3 sets × 8 reps

  6. Face Pull

    • 3 sets × 8 reps
  • After about a week and a half of rest, strength feels noticeably improved - more powerful across the board. 😅
  • Still experiencing some clicking in the right shoulder, but it’s pain-free and not limiting.