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 kg (likely affected by recent changes 😰😓😭)
  • Body Fat: ~20%

Plan

Period: Next 8–12 weeks
Goals:

  • Body Weight ≥ 74kg
  • Squat ≥ 130 kg (1.8 × BW 73-75kg)
  • 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 kg) 3 weeks no progress → +100 kcal / d
Squat 1 RM ≥ 130 kg (1.8×BW) Fails @ ≥125 kg → 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 kg 3 RM
Volume 5‑8 5×5 @ 80 % TM (Mon) Trap‑Bar Jump 3×5 (Thu) 115 kg 3 RM
Overload 9‑10 Wave 85‑90‑95 % ×3‑2‑1 (2 waves) PAP (90 % single → CMJ) 125 kg 1 RM
Deload 11 50‑60 % ×5×3 Mobility/Plyo light ‑
Test 12 92‑100‑105 % singles - Aim ≥ 130 kg

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

Resume at 130 kg 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 kg 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 / kg 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 (≈ 130kg); target 0.4 kg/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 kg × 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 kg × 8 × 3
    • Lateral Raises: 10 kg × 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 kg × 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 kg × 8 × 3 sets
    • Lateral Raises: 12 kg × 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.