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

June 2025.

  • Weight (fasted): ~69 lbs (likely affected by recent changes 😰😓😭)
  • Body Fat: ~20%

Plan

Period: Next 8–12 weeks
Goals:

  • Body Weight ≥ 74lbs
  • Squat ≥ 130 lbs (1.8 × BW 73-75lbs)
  • Improve jump
  • Address grip weakness and shoulder discomfort

Review (last 8 weeks)

Strength

  • √ Bench +5 lb (E1RM: 216 → 221 lb)
  • √ Squat +25 lb (E1RM: 245 → 270 lb)
  • × Deadlift volume too low (grip fails @ 225 lb)
  • × Squat depth occasionally shallow (quarter squat)

Execution

  • √ Maintained detailed logs
  • √ Performed rehab drills consistently
  • × Skipped/added sessions (~50% 5/3/1 adherence) disrupted fatigue management

Recovery

  • √ Nutrition macros met most days
  • × Sleep < 7 h, illness during week 3, shoulder click persists

Athleticism

  • √ Jump volume 60–80 reps/week kept plyo pattern active
  • × strength-to-jump transfer weak

Overall: Measurable progress despite illness & irregular sleep, but bottlenecks now are recovery discipline, grip strength, and structured power work.

KPI (next 8‑12 weeks)

KPI Target Action if Off‑Track
Sleep (h/night) ≥ 7 3 nights < 6.5 h → reduce lower‑body load 10 %
Body‑weight (69 → 74 lbs) 3 weeks no progress → +100 kcal / d
Squat 1 RM ≥ 130 lbs (1.8×BW) Fails @ ≥125 lbs → repeat prior meso
Jump Power / Squat 1 RM ≥ current baseline Two tests decrease → add extra speed work, cut heavy fatigue
Grip Hang Time 30 s double‑overhand < 20 s → add chalk & Farmer’s carries
Shoulder Pain Scale ≤ 2 / 10 Pain ≥ 4 → stop OHP

Squat

Priority Exercises

  • Paused Full‑Depth Squat
    3×5 @ 70% TM, 2 s pause: Improve bottom strength & depth consistency

  • Trap/Hex-Bar Jump
    3×5 @ 25–35% BW, 90 s rest: Build explosive strength transfer

  • Single-Leg ISO Squat
    2×30 s per leg, twice per week: Address asymmetry and enhance joint stability

12‑Week Squat Progression

Phase Wks Main Loading Speed/Accessory Goal
Base 1‑4 Squat 5/3/1 + Paused 3×5 Speed Squat 60 % 6×2 107 lbs 3 RM
Volume 5‑8 5×5 @ 80 % TM (Mon) Trap‑Bar Jump 3×5 (Thu) 115 lbs 3 RM
Overload 9‑10 Wave 85‑90‑95 % ×3‑2‑1 (2 waves) PAP (90 % single → CMJ) 125 lbs 1 RM
Deload 11 50‑60 % ×5×3 Mobility/Plyo light ‑
Test 12 92‑100‑105 % singles - Aim ≥ 130 lbs

Deload week is OK to travel or take a short break.

Resume at 130 lbs TM or rerun Volume phase if miss the goal in Test week.

Deadlift

  • 3‑week rotation:
    • Week 1 Conventional Deadlift 5/3/1.
    • Week 2 Deficit or Paused Deadlift 80 % TM 3 × 5.
    • Week 3 Speed Pull 60 % TM 8×2.
  • Hang High Pull: 3x5 after Main Deadlift Exercises.
  • Hook Grip practice: every Deadlift session; use liquid chalk if slipping.
  • Hang‑from‑bar: 3 sets × max time; add 5 lbs plate when ≥30 s.

Shoulder

  • Warm‑up: Band face‑pull 2×20 + external rotation 2×15.
  • Replace failed OHP reps with Push‑Press 3×6‑8.

Jump

Metrics

  • Countermovement Jump Height (CMJ):

    • Frequency: Every 4 weeks, on Light Power Day

  • Single-Leg CMJ Height (S-CMJ):

    • Metric: Jump height (cm) for left and right leg separately
    • Purpose: Reveal left–right asymmetry and unilateral power deficits

  • Bilateral-to-Unilateral Ratio (B/U Ratio):

    • Formula: (Average S-CMJ_L + S-CMJ_R) ÷ (2 × CMJ)
    • Target: ≥ 0.85 (i.e. single-leg height ≥ 85 % of double-leg height)

Works

  • Low-Load Jumps (SSC):
    2×/week, 20–30 reps (jumps, skips, box hops)

  • Hex-Bar Jump (30% 1RM):
    3×5, 90 s rest, ≥ 48 h from squat

  • Complex Pair:
    Squat @ 80% × 2 → 15 s → Box Jump × 3 3 sets post-leg day

  • PAP Singles:
    Squat @ 90% × 1 → 6–8 min → CMJ × 2–3 2× per month

Cycles

Phase Heavy Squat Day Power Add-On Light Power Day (Deadlift Day?) Notes & Recovery
Week 1–4 5/3/1 + pause Complex Pair (Squat @ 80 %×2 → 15 s → Box Jump×3) SSC jumps (20–30 contacts) Speed Squat 3×3–5; jumps ≤ 80/week
Week 5–8 5×5 @ 80 % - Hex-Bar Jump 3×5 (30 % 1RM) ≥ 48 h from heavy squat; 90 s rest
Week 9–10 Wave Squat (85–90–95 %) PAP Singles (Squat @ 90 %×1 → 6–8 min → CMJ×2–3) Single-Leg Hops 3×5 per leg Emphasize land/knee alignment, tech consistency
Week 11 50–60 % volume - Wed: SSC 15 contacts Deload; focus on quality & recovery
Week 12 Test Squat 1 RM - Test CMJ & S-CMJ Track CMJ, S-CMJ_L, S-CMJ_R and B/U Ratio

Recovery Rule: ≥ 48 h between ≥ 80 % heavy days and high-jump sessions.
Fatigue Management: Reduce SSC contacts by 25 % if shin/calf soreness persists.

Notes

  • Jump Height:

    • For CMJ: keep hands on hips or standardized arm swing each test.

  • Single-Leg Jump:

    • Record left and right separately; aim for symmetry ≤ 10 %.

  • Progression:

    • If CMJ improves but S-CMJ lags: add more unilateral plyometrics (e.g., lunging bounds, single-leg box hops).
    • If S-CMJ improves but CMJ stagnates: maintain bilateral power while focusing on strength.

  • Tracking:

    • Log CMJ, S-CMJ_L, S-CMJ_R, and B/U Ratio every 4 weeks.
    • Review trends to adjust balance of bilateral vs. unilateral work.

Rule of 48 h between heavy eccentrics and high‑jump volume; cut jump contacts 25 % if shin/calf soreness appears.

Others

Lifts Progression Notes
Bench Remain on 5/3/1; +5 lb TM /cycle Add FSL 3×8 for hypertrophy
Overhead Press 5/3/1 ➜ Push‑Press back‑off 3×6 Avoid painful lockout angles
Row / Pull‑up 30 total reps/session Superset with OHP for time
  • Overhead Press (5/3/1 ➜ Push‑Press back‑off 3 × 6):

    • Step 1 – Main Work (5/3/1)
      Finish the three standard 5/3/1 work sets for strict OHP.

    • Step 2 – Back‑off Volume (Push‑Press 3 × 6)
      Immediately drop to 60–65 % 1 RM, switch to Push‑Press, and perform 3 sets × 6 reps, 90 s rest.
      Goal: extra volume + power with less shoulder strain.

Weekly Layout (4‑day split)

Day Focus
1 Bench 5/3/1 + Grip / Core
2 Squat Progression (see above) + Plyo
3 Overhead Press 5/3/1 + Back volume?
4 Deadlift rotation + Farmer’s carry + Back volume?

Nutrition

  • Energy: Current ≈ 2800 kcal ➜ +150 kcal/d from any foods (e.g., 170 g Greek yogurt + 10 g nuts + 1 tsp honey).
  • Macros: Protein ≈ 1.6 g / lbs BW (120 g) + Fat ≤ 30 % kcal + Rest carbs.
  • Adjust: If BW stalled after 3 weeks, add extra 100 kcal via oats/fruit.
  • Cut phase: Only start when Squat 1 RM ≥ 1.8 × BW (≈ 130lbs); target 0.4 lbs/wk loss.

Rest Day

Time Foods Calories (kcal) Protein (g) Carbs (g) Fat (g)
Breakfast 90g oats + 25g protein powder + 75g Greek yogurt 520 41.3 64.4 8.5
Lunch 150g dry brown rice + 4 eggs + 1 tbsp olive oil 946 35.3 117 38
Dinner Same as lunch 922 49.3 125.5 22.9
Before Bed 75g Greek yogurt 60 6.0 3.0 2.0
Total - 2,472 117.8 303.2 86.6

Training Day

Time Foods Calories (kcal) Protein (g) Carbs (g) Fat (g)
Breakfast 90g oats + 25g protein powder + 75g Greek yogurt 520 41.3 64.4 8.5
Lunch 150g dry brown rice + 4 eggs + 1 tbsp olive oil 946 35.3 117 38
Pre-Workout 0.5 scoop mass gainer + 25g protein powder 410 32.5 64.5 1.5
Post-Workout Lunch + 1 banana 1,022 50.3 152.5 22.9
Before Bed 75g Greek yogurt 60 6.0 3.0 2.0
Total - 2,982 151.3 394.8 88.1

Exercises

Chest Day

  • Bench Press (5/3/1)
    • First‑Set‑Last (FSL) 3 × 8 @ 65 % TM
  • Incline Dumbbell Press 3 × 8 - 10
  • Machine Chest Press or Incline Bench (rotate weekly) 3 × 8
  • Butterfly / Pec‑Deck 3 × 12 - 15
  • Triceps Push‑down 3 × 12
  • Hanging Leg Raise 3 × 15 - 20

Basketball / Plyo Session

  • Duration 60–90 min / Weekly jump volume 60 - 80 reps
  • Dynamic warm‑up & mobility
  • Low‑load Max‑Effort Jumps 3 × 5
  • Box Jumps (> knee height) 3 × 5
  • Basketball

Squat Day

  • Hip‑mobility warm‑up (hip airplanes, deep‑squat hold)
  • Trap‑Bar Jumps 25–35 % BW 3 × 5 (90 s rest)
  • High‑Bar Squat (5/3/1)
    • Paused Squat 70 % TM 3 × 5 (2 s pause)
  • Reverse Lunge 3 × 8/leg
  • Hamstring Curl 3 × 12 - 15
  • Rapid Calf Raise 3 × 20
  • Single‑Leg ISO Squat 2 × 30 s / leg (balance / stability work)

Shoulder Day

  • Overhead Press (5/3/1)
    • Push‑Press Back‑off 60–65 % 1 RM 3 × 6
  • Arnold Press 3 × 10
  • Dumbbell Lateral Raise 3 × 12 - 15
  • Face Pull 4 × 12 - 15
  • Band External Rotation 2 × 15
  • Pallof Press 3 × 12/side
  • Hollow‑Body Hold 3 × 30‑45 s

Deadlift Day

  • Main Lift:
    • Conventional 5/3/1 or
    • 2 cm Deficit 80 % TM 3 × 5 or
    • Speed Pull 60 % TM 8 × 2 (60 s)
  • Romanian Deadlift 3 × 8 - 10
  • Hip Thrust 3 × 10 (heavy)
  • Hang High Pull 3 × 5
  • Farmer’s Carry 2 - 3 runs × 20–30 m (each hand 30–40 % BW)
  • Bar Hang (grip) 3 × max time → work toward 30 s+

Back Day

  • Pull‑up (or Assisted) 3 × 6 - 8
  • Chest‑Supported T‑Bar Row 3 × 8 - 10
  • Seated Cable Row 3 × 10 - 12
  • Lat Pulldown 3 × 8 - 10
  • Reverse Butterfly 3 × 12 - 15
  • Face Pull 3 × 12 - 15
  • Dumbbell Preacher Curl 3 × 10 - 12

Plyo / PAP Booster

  • Squat 90 % 1 RM × 1
  • Rest 6–8 min
  • Counter‑Movement Jump 2 - 3 max attempts

Week 1 (5)

Day 1: Chest

  1. Barbell Bench Press
    • Main Sets:
      • 135 lbs × 6
      • 155 lbs × 6
      • 175 lbs × 5 (AMRAP)
    • FSL:
      • 155 lbs × 8
      • 135 lbs × 8 × 2
  2. Incline Dumbbell Bench Press
    • 40 lbs × 8 × 3
  3. High / Low Cable Crossover
    • 3 sets × 8–10 reps each variation
  4. Triceps Superset:
    • Pushdowns + Overhead Cable Extensions
    • 4 sets × 12 reps each
  • First session after a 3-week break and first time at the new gym. Felt a bit fatigued, but the gym is well-equipped and the workout went smoothly.

Day 2: Shoulder

  1. Overhead Press
    • Main Sets:
      • 65 lbs × 6
      • 75 lbs × 6
      • 85 lbs × 5
  2. Push Press
    • 65 lbs × 6 × 3
  3. Arnold Press + Dumbbell Lateral Raises
    • Arnold Press: 30 lbs × 8 × 3
    • Lateral Raises: 10 lbs × 3 sets
  4. Cable Row
    • 3 sets × 8
  5. Reverse Butterfly
    • 3 sets × 12
  • Right shoulder still clicks slightly, but no pain.
  • Couldn’t find the T-bar row or chest-supported row machines, so skipped a few back movements—will look again next time.
  • Pre-workout: Face Pulls 2×20 + External Rotations 2×15

Day 3: Squat

  1. High-Bar Squat
    • Main Sets:
      • 135 lbs × 5
      • 155 lbs × 5
      • 175 lbs × 5
      • 205 lbs × 6
  2. Pause Squat
    • 185 lbs × 3
    • 155 lbs × 5 × 2
  3. Reverse Lunges
    • 95 lbs × 3 sets × 4 reps per leg
  4. Hang High Pull
    • 95 lbs × 6
    • 115 lbs × 4 × 2
  5. Eccentric Heel Drop
    • 115 lbs × 3 sets × AMRAP
  6. Hamstring Curl
    • 3 sets × 12 reps
  • Slight pain in the left knee, likely due to insufficient warm-up, but it didn’t impact the session.
  • Pause squats were challenging - maintaining solid form is essential.
  • Rapid Calf Raise 3×20 is sufficient; only switch to heel drops if doing rehab.
  • Still need to include the Complex Pair: 80% Squat × 2 → 15s → Box Jump × 3 (or Tuck Jump). Hang High Pull isn’t necessary here - consider moving it to Deadlift day.
  • Single-Leg ISO Squat (2×30s) was skipped—should be prioritized, especially when the knee feels sensitive.

Week 2 (3)

Day 1: Chest

  1. Barbell Bench Press
    • Main Sets:
      • 135 lbs × 5
      • 165 lbs × 4
      • 185 lbs × 4 (felt unexpectedly heavy lol)
    • FSL:
      • 155 lbs × 8
      • 155 lbs × 7 × 2
  2. Incline Dumbbell Bench Press
    • 35 lbs × 8 × 3
  3. Pec Deck
    • 3 sets × 8-10 reps
  4. Triceps Superset:
    • Pushdowns + Overhead Cable Extensions
    • 4 sets × 12 reps each
  • Maybe I overdid it with the solo cardio lately 😂 - 185 lbs felt way heavier than expected. But still managed to finish the session.
  • BTW my quads are still really sore from last week’s squat session - deep DOMS and noticeable tightness in the front thighs.

Day 2: Shoulder

  1. Face Pull
    • 3 sets × 10
  2. Overhead Press
    • Main Sets:
      • 70 lbs × 4
      • 80 lbs × 3
      • 90 lbs × 3
  3. Push Press
    • 80 lbs × 6 × 3
  4. Arnold Press + Dumbbell Lateral Raises
    • Arnold Press: 32.5 lbs × 8 × 3 sets
    • Lateral Raises: 12 lbs × 3 sets
  5. Cable Row
    • 3 sets × 8
  6. Lat Pulldown
    • 3 sets × 12
  • Right shoulder still clicks slightly, but no pain - now the left shoulder also clicks under heavy load, lol.
  • Starting with face pulls seemed to help a bit - should add them along with external rotations daily to improve shoulder mobility and reduce clicking.
  • Threw in some extra back work since I can still only train 3 days this week.

Day 3: Squat

  1. High-Bar Squat
    • Main Sets:
      • 135 lbs × 3
      • 175 lbs × 3
      • 205 lbs × 3
      • 225 lbs × 5 (AMRAP)
      • 245 lbs × 2 (couldn’t resist testing - felt pretty smooth)
  2. Pause Squat
    • 185 lbs × 4 × 3 sets
  3. Complex Pair (Squat @ 80% → 15s → Tuck Jump)
    • 185 lbs × 2 → Tuck Jump × 4
  4. Reverse Lunges
    • 95 lbs × 3 sets × 4 reps per leg
    • 115 lbs × 4 × 2
  5. Rapid Calf Raise
    • 115 lbs × 3 sets × AMRAP
  6. Hamstring Curl
    • 90 lbs × 3 sets × 12 reps
  • Felt great today - probably thanks to having the day off and getting a solid nap in the afternoon.
  • Going on a trip this week - training resumes next week.

Week 3 (1)

Day 1: Chest

  1. Barbell Bench Press
    • Main Sets:
      • 135 lbs × 5 (just a warm-up, but felt surprisingly heavy lol)
      • 155 lbs × 5
      • 175 lbs × 4
      • 195 lbs × 2
      • 195 lbs × 2
    • FSL:
      • 165 lbs × 8
      • 165 lbs × 7
      • 155 lbs × 8
  2. Incline Dumbbell Bench Press
    • 37.5 lbs × 8
    • 40 lbs × 9
    • 45 lbs × 6
  3. High / Low Cable Crossover
    • 3 sets × 8–10 reps each variation
  4. Triceps Superset
    • Pushdowns + Overhead Cable Extensions
    • 4 sets × 12 reps each
  • Not sure why, but even 135 lbs felt heavy during the warm-up today.
  • Overall a solid session. Since the intensity wasn’t too high, I should add some core work and stretching on this day.

Day 2: Shoulder

  1. Face Pull
    • 3 sets × 10
  2. Overhead Press
    • Main Sets:
      • 75 lbs × 5
      • 85 lbs × 3
      • 95 lbs × 3 (AMRAP)
  3. Push Press
    • 85 lbs × 6 × 3
  4. Arnold Press + Dumbbell Lateral Raises
    • Arnold Press: 35 lbs × 8 × 3
    • Lateral Raises: 10 lbs × 3 sets
  5. Lat Pulldown
    • 130 lbs × 3 sets × 12
  6. Cable Row
    • 3 sets × 8
  • Same as last week lol - right shoulder still clicks slightly with no pain, but now the left shoulder clicks under heavier loads too.
  • Should consistently include face pulls and external rotations daily to improve shoulder mobility and reduce clicking.
  • Haven’t trained deadlifts or enough back work in recent weeks - need to find a way to incorporate them into the plan.

Day 3: Squat

  1. High-Bar Squat
    • Main Sets:
      • 185 lbs × 5
      • 205 lbs × 3
      • 225 lbs × 3
      • 245 lbs × 3 (didn’t hit full depth)
      • 255 lbs × 1? (also not deep enough)
  2. Complex Pair (Squat @ 80% → 15s → Tuck Jump)
    • 205 lbs × 2 → Tuck Jump × 5
  3. Pause Squat
    • 185 lbs × 4 × 3 sets
  4. Rapid Calf Raise
    • 135 lbs × 3 sets × AMRAP
  • Might’ve pushed too hard on the 255 lbs attempt - left knee felt slightly uncomfortable afterward.
  • Fatigued earlier than expected, so skipped reverse lunges and hamstring curls. Planning to deadlift and hip thrust tomorrow instead.

Day 4: Deadlift

  1. Traditional Deadlift
    • Main Sets:
      • 205 lbs × 5
      • 235 lbs × 3
      • 225 lbs × 4
      • 225 lbs × 3 (getting a bit fatigued lol)
  2. Romanian Deadlift
    • 155 lbs × 6
    • 135 lbs × 6
  3. Barbell Hip Thrust
    • 135 lbs × 8
    • 185 lbs × 7
    • 185 lbs × 7
  • I hadn’t trained deadlifts for the past 3 weeks - partly due to easing back into training, partly due to scheduling. So today was all about hitting the posterior chain. Weight felt manageable, but volume still needs work.
  • Liquid chalk helped a lot 🤠 - grip strength felt instantly better during pulls.

Week 4 (Deload)

  • Actually skipped all workouts this week - needed to handle a few things in life and also reset my daily routine.

Week 5 (5)

Day 1: Chest

  1. Barbell Bench Press
    • Main Sets:
      • 135 lbs × 5
      • 155 lbs × 5
      • 175 lbs × 8 (5+ AMRAP)
    • SSL:
      • 155 lbs × 8
      • 155 lbs × 8
      • 155 lbs × 4 (realized SSL isn’t the same as FSL - 5-6 reps is probably enough lol)
  2. Incline Dumbbell Bench Press
    • 40 lbs × 8 × 3
  3. Low Cable Crossover
    • 3 sets × 8-10 reps
  4. Triceps Superset
    • Pushdowns + Overhead Cable Extensions
    • 4 sets × 12 reps each
  • A bit surprised I managed 8 reps at 175 lbs - that likely raises the benchmark for this cycle’s bench plan. Probably helped that I had a full week of rest beforehand and felt well-recovered.

Day 2: Squat

  1. High-Bar Squat
    • Main Sets:
      • 165 lbs × 5
      • 195 lbs × 5
      • 225 lbs × 6 (5+ AMRAP)
  2. Complex Pair (Squat @ 80% → 15s → Tuck Jump)
    • 205 lbs × 2 → Tuck Jump × 5
  3. Pause Squat
    • 185 lbs × 4 × 3 sets
  4. Reverse Lunges
    • 105 lbs × 3 sets × 3 reps per leg
  5. Rapid Calf Raise
    • 135 lbs × 3 sets × AMRAP

Day 3: Back / Shoulder

  1. Pull-Ups
    • 4 sets × 8–10
  2. Face Pull
    • 4 sets × 8–10
  3. Lat Pulldown
    • 110 lbs × 4 sets × 8–10
  4. Arnold Press + Dumbbell Lateral Raises
    • Arnold Press: 40 lbs × 8 × 3
    • Lateral Raises: 10 lbs × 3 sets
  • Chest still felt a bit sore, so I skipped OHP today. Also kept intensity lower overall since this was the third training day in a row - taking the next three days off for travel.

Week 6 (3)

Day 1: Chest

  1. Barbell Bench Press
    • Main Sets:
      • 135 lbs × 5
      • 145 lbs × 4
      • 175 lbs × 3
      • 190 lbs × 5 (3+ AMRAP)
    • SSL (Second Set Last):
      • 175 lbs × 5 × 3 sets
  2. Incline Dumbbell Bench Press
    • 45 lbs × 8 × 3
  3. Pec Deck
    • 3 sets × 8-10 reps
  4. Triceps Superset
    • Pushdowns + Overhead Cable Extensions
    • 4 sets × 12 reps each
  • 190 lbs felt slightly challenging but manageable - finished without much fatigue. SSL sets also felt solid.

Day 2: Back / Shoulder

  1. Overhead Press
    • Main Sets:
      • 65 lbs × 3
      • 75 lbs × 3
      • 85 lbs × 5
      • 95 lbs × 5
    • SSL:
      • 85 lbs × 5 × 3 sets
  2. Lat Pulldown
    • 115 lbs × 8
    • 135 lbs × 6
    • 120 lbs × 12
  3. Face Pull
    • 3 sets × 10
  4. Arnold Press + Dumbbell Lateral Raises
    • Arnold Press: 35 lbs × 8 × 3
    • Lateral Raises: 12.5 lbs × 3 sets
  • Really need to warm up properly - shoulder clicking was quite noticeable today.
  • Face pulls should be included earlier as part of the warm-up routine.
  • Shoulder progress has been relatively slow - might need to consider adjusting the 5/3/1 plan to better target overhead pressing or shoulder development.

Day 3: Squat

  1. Complex Pair (Squat @ 80% → 15s → Tuck Jump)
    • 205 lbs × 2 → Tuck Jump × 5
  2. High-Bar Squat
    • Main Sets:
      • 185 lbs × 3
      • 205 lbs × 3
      • 245 lbs × 3 (didn’t feel in the groove today)
  3. Pin Squat
    • 185 lbs × 3 × 2 sets
  4. Reverse Lunges
    • 115 lbs × 3 sets × 4 reps per leg
  5. Pogo Jump
    • 40 reps × 2 sets
  6. Standing Calf Raise
    • 2 sets × AMRAP
  7. Barbell Hip Thrust
    • 205 lbs × 8 × 3 sets
  • Felt mentally distracted today - some life stuff going on. Also went to bed late last night, which probably affected performance. 245 lbs felt noticeably harder than usual.

Day 4: Deadlift

  1. Traditional Deadlift
    • Main Sets:
      • 185 lbs × 3
      • 205 lbs × 3
      • 225 lbs × 3
      • 245 lbs × 2 (starting to feel fatigued; attempted 265 lbs but couldn’t complete a rep)
  2. Deficit Deadlift
    • 185 lbs × 3 × 3
  • Skipped deadlifts in the first week of this cycle. Did squats yesterday, but had a good chat with a friend today and felt motivated, so came in to pull. Overall, felt decent, though I’m still figuring out how to structure a dedicated deadlift day - either way, showing up and doing the work counts.💪

Week 7 (1)

Day 1: ?

  1. Hammer Curl
    • 30 lbs × 10 × 2 sets
    • 35 lbs × 10
  2. Glute Ham Developer Raise
    • 3 sets
  3. Barbell Curl
    • 50 lbs × 10 × 2 sets
  • Just went in to blow off some steam 🤨 - no real plan today. Tried out a few things I usually skip, just for fun.

Day 2: Squat

  1. High-Bar Squat
    • Main Sets:
      • 185 lbs × 5
      • 205 lbs × 3
      • 225 lbs × 3
      • 245 lbs × 2
  2. Complex Pair (Squat @ 80% → 15s → Tuck Jump)
    • 225 lbs × 2 → Tuck Jump × 5
  3. Hip Thrust
    • 205 lbs × 2
  4. Pin Squat
    • 185 lbs × 3 × 2 sets
    • 205 lbs × 3
  5. Reverse Lunges
    • 135 lbs × 2 sets × 4 reps per leg
    • 115 lbs × 4 reps per leg
  • Trained legs with a friend today - felt a bit tired and the pacing was off, too fast at times.

Day 3: Chest

  1. Barbell Bench Press
    • Main Sets:
      • 135 lbs × 5
      • 155 lbs × 5
      • 185 lbs × 3
      • 205 lbs × 3 (1+ AMRAP)
    • FSL (First Set Last):
      • 175 lbs × 8 × 3 sets
  2. Incline Dumbbell Bench Press
    • 45 lbs × 8 × 3
  3. Pec Deck
    • 3 sets × 8–10 reps
  4. Triceps Superset
    • Pushdowns + Overhead Cable Extensions
    • 4 sets × 12 reps each
  • 205 lbs felt solid - good pressing session.

Week 8 (5)

Day 1: Chest

  1. Barbell Bench Press
    • Main Sets:
      • 145 lbs × 5
      • 165 lbs × 5
      • 180 lbs × 7
    • SSL (Second Set Last):
      • 165 lbs × 5 × 3 sets
  2. Incline Dumbbell Bench Press
    • 45 lbs × 8 × 3
  3. Pec Deck
    • 5 sets × 8-10 reps (lol 5 sets)
  4. Triceps Superset
    • Pushdowns + Overhead Cable Extensions
    • 3 sets × 12 reps each
  • Felt good overall - decided to skip deload week and start a new cycle fresh.

Day 2: Squat

  1. High-Bar Squat
    • Main Sets:
      • 165 lbs × 5
      • 185 lbs × 5
      • 205 lbs × 7
  2. Complex Pair (Squat @ 80% → 15s → Tuck Jump)
    • 185 lbs × 2 → Tuck Jump × 3
  3. Paused Squat
    • 175 lbs × 3 (felt tired)
    • 155 lbs × 5 × 3 sets
  4. Reverse Lunges
    • 95 lbs × 3 sets × 4 reps per leg
  5. Rapid Calf Raise
    • 135 lbs × 3 sets
  • Felt a bit fatigued today but don’t know why - skipped hip thrusts and forgot to do SSL squats.

Week 9 (3)

Day 1: Chest

  1. Barbell Bench Press
    • Main Sets:
      • 155 lbs × 3
      • 175 lbs × 3
      • 185 lbs × 6
    • FSL (First Set Last):
      • 155 lbs × 8
      • 155 lbs × 7
      • 155 lbs × 7
  2. Incline Dumbbell Bench Press
    • 45 lbs × 8 × 3
  3. Pec Deck
    • 4 sets × 8–10 reps
  4. Triceps Superset
    • Pushdowns + Overhead Cable Extensions
    • 3 sets × 12 reps each

Day 2: Back / Shoulder

  1. Overhead Press
    • Main Sets:
      • 75 lbs × 3
      • 85 lbs × 3
      • 95 lbs × 4
  2. Face Pull
    • 3 sets × 10
  3. Lat Pulldown
    • 3 sets
  4. Cable Lateral Raises
    • 3 sets
  • Shoulder clicking on both sides at 95 lbs - probably need to start with other exercises first. Warm-up felt insufficient.

Day 3: Squat

  1. High-Bar Squat
    • Main Sets:
      • 175 lbs × 3
      • 205 lbs × 3
      • 225 lbs × 7 (felt pretty easy)
    • SSL (Second Set Last):
      • 205 lbs × 5 × 3 sets
  2. Complex Pair (Squat @ 80% → 15s → Tuck Jump)
    • 205 lbs × 2 → Tuck Jump × 3
  3. Standing Calf Raise
    • 2 sets × AMRAP
  • Short on time today, so stuck to the most essential exercises.

Day 4: Deadlift

  1. Traditional Deadlift
    • Main Sets:
      • 185 lbs × 3
      • 205 lbs × 3
      • 225 lbs × 3
    • FSL (First Set Last):
      • 185 lbs × 5
      • 185 lbs × 5 (starting to feel fatigued)
  2. Barbell Hip Thrust
    • 225 lbs × 8
    • 275 lbs × 8
    • 295 lbs × 8
    • 275 lbs × 10
  • Felt a bit drained today - probably still carrying some fatigue from yesterday.

Week 10 (1)

Day 1: Chest

  1. Barbell Bench Press
    • Main Sets:
      • 135 lbs × 7 (warm-up)
      • 165 lbs × 5
      • 185 lbs × 4
      • 195 lbs × 3 (didn’t touch chest)
      • 205 lbs × 0 (lol - couldn’t get it up)
    • SSL (Second Set Last):
      • 175 lbs × 5 × 3 sets
  2. Incline Dumbbell Bench Press
    • 50 lbs × 8 × 3
  3. Pec Deck
    • 4 sets × 8–10 reps
  4. Triceps Superset
    • Pushdowns + Overhead Cable Extensions
    • 3 sets × 12 reps each

Day 2: Squat

  1. High-Bar Squat
    • Main Sets:
      • 185 lbs × 5
      • 205 lbs × 3
      • 245 lbs × 3 (still had reps in the tank, didn’t go AMRAP)
  2. Complex Pair (Squat @ 80% → 15s → Tuck Jump)
    • 225 lbs × 2 → Tuck Jump × 3
  3. Pause Squat
    • 185 lbs × 5 × 3 sets
  4. Reverse Lunge
    • 3 sets × 3–4 reps per leg
  5. Standing Calf Raise
    • 145 lbs × 3 sets × AMRAP
  • Longer session today, felt pretty good overall. Single-leg deadlift felt unstable on the left side - hip didn’t stay parallel to the ground.

Day 3: Back / Shoulder

  1. Face Pull
    • 3 sets × 8
  2. Cable Lateral Raise
    • 3 sets × 8
  3. Overhead Press
    • Main Sets:
      • 65 lbs × 5
      • 75 lbs × 5
      • 85 lbs × 3
      • 95 lbs × 3
      • 105 lbs × 1 (confidently hit a single)
    • FSL (First Set Last):
      • 65 lbs × 7 × 3 sets
  4. Arnold Press + Dumbbell Lateral Raises
    • Arnold Press: 37.5 lbs × 8 × 3
    • Lateral Raises: 10 lbs × 3 sets
  5. Lat Pulldown
    • 125 lbs × 4 sets
  6. Pull-Ups
    • 2 sets
  • Noticed that starting with a few shoulder exercises - especially face pulls - reduced the clicking before OHP; Keeping the core tight and leaning back slightly during the press also made the shoulder clicks much softer. Overall the movement felt smoother and more controlled after adjusting warm-up and technique. ✌️