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Been a while since I posted but I have pretty consistently been running a tweaked version of 5/3/1 now into the the 3rd week of cycle 4.

What I've found is that progress initially seems slow with...

21/3/2018
5/3/1
Cycle 2 week 1 day 2

Deadlifts
20 x 10 wu
40 x 5 wu
60 x 5 wu
103 x 5
119 x 5

19/3/2018
5/3/1
Cycle 2 week 1 day 1

Training Max Lower body Increase 5 KG Upper body increase 3-4 KG

Squat
Empty Bar x 10 WU
40 x 5 WU
60 x 5 WU

https://www.strongerbyscience.com/why-you-should-not-tuck-your-elbows-benching/

More food for thought.

16/3/2018
5/3/1
Cycle 1 week 3 day 2

Deadlifts
20 x 10 wu
40 x 5 wu
80 x 5 wu
116 x 5
131 x 3

14/3/2018
531
Cycle 1 week 3 day 1

Getting 2 days in a week now may try for 3!

Squat
Empty Bar x 10 WU
40 x 5 WU
60 x 5 WU

8/3/2018
5/3/1
Cycle 2 week 2 day 2

Deadlifts
20 x 10 wu
60 x 5 wu
80 x 5 wu
108 x 3
123 x 3

6/3/2018
5/3/1
Cycle 1 week 2 day 1

Squat
BW x 10
Empty Bar x 10 WU
40 x 1 WU
60 x 5 WU
81 x 3

1/3/2018
5/3/1
Cycle 1 week 1 day 2

Deadlifts
20 x 10 wu
40 x 5 wu
60 x 5 wu
80 x 5 wu
100 x 5

26/02/2018
531
Cycle 1 week 1 day 1

Been a crazy start to the year, I haven't been following a routine the last two months. Been a combination of GPP routines or once a week fullbody or nothing...

GPP

Season 1 2/1/2018

I've put on too much weight over the last 6 months I'm up to 220lbs, so I've decided to run a GPP block for the rest of January, its not just for weight loss but for...

108,888 + 125 = 109,013

Nearly there

114,497 + 62 = 114,559

21/12/2017
5/3/1
Cycle 3 week 3 day 2

This will be my last 531 workout until the new year I'm going to give my body a bit of a break and run a GPP block for a couple of weeks picking up 531...

12/2017
Cycle 3 week 3 day 1

Only did 2 workouts last week but routine is structured to allow for this.

Squat
Empty Bar x 2 x 10 WU
40Kgx10WU
60Kgx5 WU
95Kgx5

Couple of videos that you might find of interest, although the latter probably isn't for normal humans!

https://youtu.be/xFt0IECBwdo

https://youtu.be/oVT3K3c1Zsc

As with any injuries make...

16/12/2017
5/3/1
Cycle 3 week 2 day 2

Deadlifts
40Kg x 5 wu
60Kg x 5 wu
80Kg x 5 wu
115Kg x 3
131Kg x 3

14/12/2017
Cycle 3 week 2 day 1

First time following Juggernaut training systems form and cues went well but will take time to learn all the cues. No good morning out of the hole which was nice!...

Busy with work and transport issues means that I haven't had chance to train for a few days. Back in the gym tomorrow but I've done some research on my squat issues and tendency to good morning.
...

Neutral for me check the following video that also has a powerlifting champ in!

https://youtu.be/ZFiosv9_vis