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.

No need for a completely new diary, but since the last one got long and I’ve made some new observations and plan tweaks, I’ll start a fresh record here.

Stats

August 2025

  • Weight (fasted): ~72.5 kg (slight increase, not much)
  • Body Fat: ~20%

Plan

Overall still following 5/3/1, but with several adjustments:

  • Bench Day:
    • Add grip/core work:
      • Hanging (overhand grip) 3×Max, target 30s before weighted
      • Farmer’s Carry 2-3 sets (each hand 30-40% bodyweight)
  • Squat Day:
    • Bottom emphasis → Pause Squat / Pin Squat at least once per week
    • Add 3-second eccentric when needed
    • Deadlift no longer placed right after Squat day
  • Shoulder & Back: Standardized warm-up → Face Pull 2×20 + External Rotation 2×15
  • Nutrition:
    • Shift carbs to daytime and around training
    • Pre-bed: low-fat protein (Greek yogurt / casein) + small amount of easy-digesting carbs
    • Avoid heavy meals before bed (causes high heart rate, poor sleep)

Exercises

Day 1 - Bench

  • Main Lift: Bench 5/3/1 (top set RIR 2-3)
  • FSL: 3×6-8 (~65-70% TM)

Assistance:

  • Incline Dumbbell 3×8-10
  • Fly / Pec Deck 3×10-12
  • Triceps Pushdowns / Skull Crushers 3×10-12
  • Hanging Leg Raise 3×12-15
  • Grip: Hanging (overhand) 3×Max (start weighted once 30s is consistent)

Day 2 - Squat

  • Main Lift: Squat 5/3/1 (top set RIR 2-3, depth priority)
  • Reinforcement (alternate weekly):
    • Pause Squat 70% TM × 3×5 (2s pause at bottom), or
    • Pin Squat (set pins at proper depth) 3×3
  • Contrast (PAP): 80% × 2 → rest 15s → Box Jump / Tuck Jump × 3 (counted in weekly jump volume)

Day 3 - Shoulder / Back

  • Standard Warm-up: Face Pull 2×20 + External Rotation 2×15
  • OHP 5/3/1 (if shoulder clicking becomes excessive → switch to Landmine Press or Incline Barbell Press)
  • Back-off Work: Push Press, Arnold Press
  • Back Volume: Lat Pulldown, Pull-ups or Rows (≥30 total reps per session)

Day 4 - Deadlift

3-week rotation:

  • Week A: Deadlift 5/3/1 (RIR 2-3)
  • Week B: Pause / Deficit Deadlift 80% TM × 3×5
  • Week C: Speed Deadlift 60% TM × 8×2 (60s rest)

Assistance:

  • RDL 3×8-10
  • Hip Thrust 3×8-10
  • Farmer’s Carry 2-3×20-30m (each hand 30-40% bodyweight)
  • Post-deadlift static hold 70-80% × 10-20s × 2

Chalk → Hook grip → Straps last resort

Week 1 (5)

Day 1: Chest

  1. Barbell Bench Press
    • Main Sets:
      • 135 lbs × 7 (warm-up)
      • 145 lbs × 5
      • 165 lbs × 5
      • 185 lbs × 7.5 (lol)
    • SSL (Second Set Last):
      • 165 lbs × 6 × 3 sets
  2. Incline Dumbbell Bench Press
    • 50 kg × 7 × 3
  3. Cable Crossover (Machine)
    • Decline: 2 sets
    • Incline: 3 sets
  4. Triceps Superset
    • Pushdowns + Overhead Cable Extensions
    • 3 sets × 12 reps each
  • Cable crossover felt great - massive chest pump. 💪💪💪

Day 2: Back / Shoulder

  1. Face Pull
    • 3 sets × AMRAP
  2. Cable Lateral Raise
    • 3 sets × 8
  3. Overhead Press
    • Main Sets:
      • 65 lbs × 5
      • 75 lbs × 5
      • 85 lbs × 6 (noticed that bringing hands slightly closer, keeping forearms vertical under the bar, basically eliminates clicking)
    • 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
    • 110 lbs × 4 sets
  6. Barbell Curl
    • 3 sets

Day 3: Squat

  1. High-Bar Squat
    • Main Sets:
      • 165 lbs × 5
      • 185 lbs × 5
      • 210 lbs × 7
    • SSL (Second Set Last):
      • 185 lbs × 8 × 3 sets (felt drained this week - got dizzy for a few seconds after each set)
  2. Complex Pair (Squat @ 80% → 15s → Tuck Jump)
    • 135 lbs × 2 → Tuck Jump × 3
  3. Rapid Calf Raise
    • 135 lbs × 3 sets
  • Felt really low on energy today lol - need to adjust recovery and nutrition.

Week 2 (3)

Day 1: Chest

  1. Barbell Bench Press
    • Main Sets:
      • 135 lbs × 5 (warm-up)
      • 155 lbs × 3
      • 175 lbs × 3
      • 195 lbs × 5
    • FSL (First Set Last):
      • 155 lbs × 8 × 3 sets
  2. Incline Dumbbell Bench Press
    • 50 kg × 8 × 3
  3. Pec Deck Fly
    • 3 sets
  • Felt very drained today - probably from staying up late earlier in the week. Bench felt heavy. Need to rest a few days to recover.

Day 2: Squat

  1. High-Bar Squat
    • Main Sets:
      • 135 lbs × 3
      • 175 lbs × 4
      • 195 lbs × 3
      • 225 lbs × 7
  2. Complex Pair (Squat @ 80% → 15s → Tuck Jump)
    • 205 lbs × 2 → Tuck Jump × 4
  3. High Hang Pull
    • 135 lbs × 3 × 4 sets
  4. Pause Squat
    • 185 lbs × 3 × 4 sets
  5. Barbell Lunge
    • 115 lbs × 3 × 3 sets
  6. Rapid Calf Raise
    • 135 lbs × 3 sets
  • Body is gradually recovering - added high hang pulls today and they felt good.

Day 3: Back / Shoulder

  1. Face Pull
    • 3 sets × AMRAP
  2. Cable Lateral Raise
    • 3 sets × 8
  3. Overhead Press
    • Main Sets:
      • 75 lbs × 4
      • 85 lbs × 3
      • 95 lbs × 5 (a bit of clicking when fatigued, but overall solid)
    • FSL (First Set Last):
      • 75 lbs × 6 × 3 sets
  4. Arnold Press + Dumbbell Lateral Raises
    • Arnold Press: 37.5 lbs × 6 × 3
    • Lateral Raises: 10 lbs × 3 sets
  5. Lat Pulldown
    • 130 lbs × 8 × 3
  6. Barbell Curl
    • 3 sets
  • Shoulder clicking has improved a lot - keeping grip narrower helps significantly.

Day 4: Deadlift

  1. Traditional Deadlift
    • 205 lbs × 4 × 3 sets (felt a bit drained - maybe due to lack of sleep or training right after lunch)
  2. Hip Thrust
    • 225 lbs × 8 × 3 sets
  • Went to train right after lunch with a friend - just made up some deadlift work. Energy felt average today. Didn’t have enough time.

Week 3 (1)

Day 1: Chest

  1. Barbell Bench Press
    • Main Sets:
      • 135 lbs × 5 (warm-up)
      • 165 lbs × 5
      • 185 lbs × 3
      • 205 lbs × 3 (didn’t fully touch chest, but close enough)
    • SSL (Second Set Last):
      • 185 lbs × 5 × 3 sets
  2. Incline Dumbbell Bench Press
    • 50 kg × 8 × 3
  3. Triceps Superset
    • Pushdowns: 3 sets × 12
    • Overhead Cable Extensions: 3 sets × 12
  • Bench felt solid; 205 lbs heavy but manageable, though range of motion not full.
  • Bodyweight stable - planning to start a cut next week since bulking progress feels slow. 😂