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.

After several months of slow bulking progress, I’ll switch to a one-month cut and then reassess.

Stats

Sepetmeber 2025

  • Weight: ~72 kg
  • Body Fat: ~20%

Plan

Overall still following 5/3/1, but with fewer accessory movements and more conditioning.

Nutrition will be slightly more controlled: reducing carbs moderately while maintaining protein intake.

  • Bench Day

    • Add grip/core work:
      • Hanging (overhand grip) 3 × Max (target 30s, then progress to 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 portion of easy-digesting carbs
    • Avoid heavy meals before bed (elevates heart rate and affects sleep)

Week 1 (5)

Day 1: Chest

  1. Barbell Bench Press
    • Main Sets:
      • 135 lbs × 6 (warm-up)
      • 155 lbs × 6
      • 175 lbs × 5
      • 185 lbs × 5
  2. Pec Deck Machine
    • 3 sets
  3. Triceps Superset
    • Pushdowns + Overhead Cable Extensions
    • 3 sets × 12 reps each
  • Treated this week more like a deload. Felt some fatigue and lack of power - likely due to accumulated cycles or poor recovery.

Day 2: Leg

  1. High-Bar Squat
    • Main Sets:
      • 135 lbs × 5
      • 175 lbs × 5
      • 205 lbs × 5
      • 225 lbs × 5
  2. Hip Thrust
    • 225 lbs × 8
    • 245 lbs × 7
    • 265 lbs × 6
  • Reduced dinner and carbs → felt weaker than usual. 😫 Might also be due to insufficient rest.

Week 2

Day 1: Back / Shoulder

  1. High Clean
    • Practiced form, several sets
  2. Arnold Press
    • 40 lbs × 4 sets
  3. Dumbbell Lateral Raises
    • 20 lbs × 4 sets
  4. Pull-Ups
    • 2 sets
  5. Lat Pulldown
    • 120 lbs × 3 sets
  6. Reverse Butterfly
    • 4 sets
  7. Hammer Curl
    • 3 sets
  • Didn’t strictly follow the plan this week.
  • Focused on main lifts, then trained more casually with friends.
  • Added some jump/athletic work for variety.

Week 3

Day 1: Chest / Back / Shoulder

  1. Barbell Bench Press
    • Main Sets:
      • 135 lbs × 6
      • 165 lbs × 5
      • 185 lbs × 6
    • FSL (First Set Last):
      • 135 lbs × 5 × 3 sets
  2. Face Pull
    • 3 sets × 12–15
  3. Dumbbell Lateral Raise
    • 20 lbs × 8 × 3 sets
  4. Diverging Seated Row
    • 3 sets
  5. Hammer Curl
    • 30 lbs × 10 × 3 sets
  • Didn’t train much last week.
  • Starting a 4-week mini-cut: stick to main lifts, reduce accessory work, and focus on proper joint mobility and warm-up. Nutrition: cut carbs moderately while keeping protein intake consistent.

Day 2: Squat

  1. CMJ (Countermovement Jump)
    • 20+ jumps (with basketball warm-up)
  2. Broad Jump
    • 2 reps × 3 sets
  3. High-Bar Squat
    • 135 lbs × 5
    • 155 lbs × 5
    • 185 lbs × 5
    • 205 lbs × 5
  4. Hip Thrust
    • 225 lbs × 8 × 3 sets
  • Slightly rushed session and felt a bit low on energy.
  • Last set of hip thrusts felt solid - bar placement just above the pubic bone was comfortable.

Day 3: Deadlift

  1. Conventional Deadlift
    • 185 lbs × 5
    • 205 lbs × 5
    • 225 lbs × 4
  2. Speed Pulls
    • 95 lbs × 6 × 2 sets
  3. Lat Pulldown
    • 120 lbs × 8
    • 130 lbs × 8 × 2 sets
  4. Reverse Hyperextension
    • 10 × 3 sets
  • 225 lbs deadlift felt shaky - some fatigue and instability in the lower back.
  • Grip strength held up well despite overall weakness.

Day 4: Cardio

  • Elliptical: 25 min (~200 kcal)

Week 4

Day 1: Chest / Back / Shoulder

  1. Barbell Bench Press
    • Main Sets:
      • 135 lbs × 5
      • 155 lbs × 3
      • 175 lbs × 3
      • 195 lbs × 4
    • FSL (First Set Last):
      • 155 lbs × 5 × 3 sets
  2. Pec Deck Machine
    • 3 sets
  3. Face Pull
    • 3 sets × 12–15
  4. Dumbbell Lateral Raise
    • 20 lbs × 8 × 3 sets
  • Training feels a bit random this week - doing “a bit of everything.”

Day 2: Squat

  1. Depth Jumps
    • 20+ jumps
  2. High-Bar Squat
    • 135 lbs × 5
    • 185 lbs × 3
    • 205 lbs × 3
    • 225 lbs × 3
  3. Pause Squat
    • 185 lbs × 5 × 3 sets
  4. Hip Thrust
    • 225 lbs × 10 × 2 sets
    • 275 lbs × 8
  • Slightly rushed session - felt some instability without the belt, though not very taxing overall.
  • Need to include more depth jumps and explosive work to train neural drive and power output.

Day 3: Deadlift

  1. Conventional Deadlift
    • 135 lbs × 3
    • 185 lbs × 3
    • 205 lbs × 3
    • 225 lbs × 1
    • 235 lbs × 1
    • 185 lbs × 3
  2. Speed Pulls
    • 95 lbs × 3
    • 115 lbs × 6 × 2 sets
  3. Lat Pulldown
    • 120 lbs × 8–10 × 3 sets
  4. Pull-Ups
    • 3 sets
  5. Reverse Butterfly
    • 3 sets
  6. Dumbbell Lateral Raise
    • 3 sets
  • Third day after vaccination - still felt a bit weak but overall fine.
  • Added extra accessory work while training with friends.

Week 5

Day 1: Chest / Back / Shoulder

  1. Barbell Bench Press
    • Main Sets:
      • 135 lbs × 5
      • 155 lbs × 5
      • 175 lbs × 3
      • 185 lbs × 3
    • FSL (First Set Last):
      • 155 lbs × 5 × 3 sets
  2. Diverging Seated Row
    • 12 reps × 3 sets
  3. Hammer Curl
    • 27.5 lbs × 10
    • 30 lbs × 12 × 2 sets
  4. Face Pull
    • 3 sets × 12–15
  • Still feeling low energy - probably from too many partner workouts on the bed recently lol.
  • Another surprising fact: body weight dropped to around 66.5 kg, likely due to vaccination and the recent diet. I’ll regain some weight by adding calories and bringing dinner back into my routine. 😲

Day 2: Squat

  1. Depth Jumps
    • 20+ jumps (felt the drop height was a bit high — could lower it slightly to reduce ground contact time)
  2. High-Bar Squat
    • 135 lbs × 3
    • 185 lbs × 3
    • 205 lbs × 3
    • 225 lbs × 3
    • 245 lbs × 2
  3. Reverse Hyperextension
    • 3 sets
  4. Hip Thrust
    • 225 lbs × 8 × 2 sets (felt a bit weak, possibly due to doing reverse hypers first)
  • Overall decent session, but energy slightly low.

Week 6

Day 1: Chest

  1. Barbell Bench Press
    • Main Sets:
      • 135 lbs × 5
      • 185 lbs × 5
      • 205 lbs × 4
      • 195 lbs × 3
      • 195 lbs × 5 (felt a bit heavy)
  2. Incline Barbell Bench Press
    • 135 lbs × 8 × 3 sets
  3. Triceps Superset
    • Pushdowns: 3 sets × 12
    • Overhead Cable Extensions: 3 sets × 12
  4. Basketball
  • Mood affected focus a bit today, performance felt average.
  • Back to regular diet plan.

Day 2: Squat

  1. Depth Jumps
    • 20+ jumps (18" box - reaction not great, working on reducing ground contact time)
  2. High-Bar Squat
    • 135 lbs × 5
    • 185 lbs × 5
    • 225 lbs × 5
    • 245 lbs × 3
    • 265 lbs × 0 (thought I could get at least one rep, but couldn’t hit depth - need to wear knee sleeves next time)
  3. Hip Thrust
    • 225 lbs × 8 × 3 sets (glutes felt good)
  4. Outer Thigh Machine
    • 3 sets
  5. Basketball
  • Only trained once during the first five days this week - planning to make up two sessions over the weekend.
  • Knees felt slightly unstable and fatigued after depth jumps; might need to reduce volume or improve warm-up.

Day 3: Deadlift

  1. Conventional Deadlift
    • 205 lbs × 5
    • 225 lbs × 4
    • 225 lbs × 5 (felt a bit fatigued but overall solid)
  2. Speed Pulls
    • 115 lbs × 4 × 3 sets
  3. Lat Pulldown
    • 120 lbs × 8–10 × 3 sets
  4. Calf Raise
    • 8 × 3 sets
  5. Reverse Hyperextension
    • 3 sets
  6. Basketball
    • Freestyle session
  • Trained legs two days in a row - surprisingly didn’t feel too drained.