Starting the new cycle today.

The basic structure:

• 5/3/1 philosopy.
• Specifically adopts 5’s PRO
• Utilizes a Boring But Big approach for supplemental work, but takes a cue from the RP work in that we’ll start doing only 3 sets, then go to 4, then go to 5. This can be regulated based upon achievement of MRV.
• Adopts principles from “Forever”, such as assistance work involves some push, some pull, some single-leg/core every session. 0-50 reps per session, since supplemental is BBB.
• Will perform this for 2 cycles (6 weeks), then take a 7th week protocol. Then the following 3 weeks will likely go 3/5/1 with PR sets and Jokers on the 3 and 1 weeks. Supplemental will stay BBB, and assistance will be upped. (Basically a 2 Leader 1 Anchor approach).

When selecting assistance work, I want:

• Stuff to help with my shoulder issues and knee issues.
• Most “bang for the buck”
• To hit as much over the course of the week, but not so much it affects MRV (another cue from RP).
• Keep it easy on the “not this part” days (e.g. on squat day, I don’t need to kill my upper back).

So today.

Weight felt heavy. I hope I didn’t set things wrong, but my guess is “today”. I spent 2 days on my feet in the near-100º Texas heat taking a couple classes, and couple that with the poor sleep I’ve had lately, I reckon that’s probably why I’m not feeling so hot.

But overall, things went fine. I like having a LOT of reps of the main lifts to give me more opportunities to reinforce better technique.

I do have to get used to the different tempo. I would forget to do the superset exercise, or change weights, or start my timer, or whatever – all because the rhythm of the session is so different. 🙂

5/3/1 (Based on: Forever, BBB, 5’s PRO

• Squat (superset with band pullaparts)
  • bar x 5
  • 125 x 5
  • 155 x 5
  • 190 x 3
  • 205 x 5
  • 235 x 5
  • 270 x 5
• Band Pullaparts
  • Not tracked
• Squat (superset with front plate raises)
  • 155 x 10
  • 155 x 10
  • 155 x 10
• Front Plate Raises (all the way overhead)
  • 25 x 20
  • 25 x 20
  • 25 x 15
• Leg Extensions
  • 60 x 10
  • 60 x 10
  • 60 x 10
• Stair Calves
  • 70 x 10
  • 70 x 10
  • 70 x 10