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.