DRice311's Bastardization of 5/3/1

[DRice311]

I want to start logging again, because new year and accountability.
I like this site more than the one where I logged previously, so gonna start a new one here.

Little about me:
39 years old, male, hover between 193-198lbs, cant ever seem to break 200, but dont necessarily want to.

Training History - been lifting pretty consistently for about 10 years, did some bro stuff, then got into crossfit for a short stint, then powerlifting. Started 5/3/1 about 7 years ago, modified the shit out of it and believe it or not, 7 years later and I am still trending upwards on most of my lifts and continuing to add lbs.

I sporadically competed in powerlifting (would do 1-2 meets/year), but haven't done one in about a little over 2 years due to life and work schedule. My best total was 1532 (535/380/617) at 191bw for a 452 wilks. I left a lot on the table - and would like to get my 1600 before I officially hang it up.

Going to post this past training cycle, and try to be consistent moving forward.

[DRice311]

Monday (1/1):
Bench (5+)

Worked up to 350# x 5
prob around 9

Bench Volume - 5x5 at 290lbs
Paused OHP - 3x10 at 150lbs
Weighted Dips - 5x5 at bw + 125lbs
DB Flys - 3x10 at 85's

[DRice311]

Tuesday (1/2):
Deadlift (5+)

Worked up to 555lbs x 7
had it marked as 8-9ish

Dead Volume - 5x5 at 425lbs
Leg Press - 3x10 at 630lbs

[Cody]

Ayyyyy, welcome!

[DRice311]

Wednesday (1/3):
Chins (5+)

Worked up to 135lbs x 4
Shit show - failed 5th rep

Chin Volume - 5x5 at 75lbs added
TBar Rows - 3x6 at 245lbs
Seated Rows - 3x8 at 255lbs

Ab Wheel - 3x8 from feet
Cable Crunches - 3x20 at 190lbs

[DRice311]

Ayyyyy, welcome!

Thanks man! Gonna try to be consistent with this if I can.

[DRice311]

Thursday (1/4):
Press (5+)

Worked up to 180lbs x 8

Press Volume - 5x5 at 150lbs
Incline Bench - 3x10 at 270lbs
Seated BB Press - 3x6 at 170lbs
Lateral Raise - 3x12 at 45's
Face Pulls - 3x12 at 180lbs

[DRice311]

Friday (1/5):
Box Jumps
3x10 to 30" box

CG Bench - 5x5 at 310lbs
DB Tricep Extensions - 3x12 at 45's
Incline Bicep Curls - 3x12 at 40's
Hammer Curls - 3x10 at 75's

[DRice311]

Saturday 1/6):
Squats (5+)

Worked up to 465lbs x 6

Squat Volume - 5x5 at 355lbs
SLDL - 3x8 at 425lbs
Barbell Shrugs - 3x8 at 555lbs
Seated Calf Raise - 3x15 at 180lbs

[DRice311]

Monday (1/8):
Bench (3+)

Worked up to 370# x 3
again, prob around 9

Bench Volume - 5x5 at 310lbs
Paused OHP - 3x10 at 150lbs
Weighted Dips - 5x5 at bw + 125lbs
DB Flys - 3x10 at 85's

[DRice311]

Tuesday (1/9):
Deadlift (3+)

Worked up to 585lbs x 4
Meh - around a 9 maybe

Dead Volume - 5x5 at 455lbs
Leg Press - 3x10 at 630lbs

[DRice311]

Wednesday (1/10):
Chins (3+)

Worked up to 145lbs x 2
supposed to get 3 - had a 2 week stretch where these really struggled

Chin Volume - 5x5 at 80lbs added
TBar Rows - 3x6 at 245lbs
Seated Rows - 3x8 at 255lbs

Ab Wheel - 3x8 from feet
Cable Crunches - 3x20 at 190lbs

[DRice311]

Thursday (1/11):
Press (3+)

Worked up to 190lbs x 5

Press Volume - 5x5 at 160lbs
Incline Bench - 3x10 at 270lbs
Seated BB Press - 3x6 at 170lbs
Lateral Raise - 3x12 at 45's
Face Pulls - 3x12 at 180lbs

[DRice311]

Friday (1/12):
Box Jumps
3x10 to 30" box
Treat this as my one kind of recover/explosive day, followed by BS I cant fit in during the week. Helps me get ready for squats the following day. I'd love to do conditioning on this day, but can never seem to fit it in lmao.

CG Bench - 5x5 at 310lbs
DB Tricep Extensions - 3x12 at 45's
Incline Bicep Curls - 3x12 at 40's
Hammer Curls - 3x10 at 75's

[DRice311]

Saturday 1/13):
Squats (3+)

Worked up to 495lbs x 3

Squat Volume - 5x5 at 385lbs
SLDL - 3x8 at 425lbs
Barbell Shrugs - 3x8 at 555lbs
Seated Calf Raise - 3x15 at 180lb

[DRice311]

Monday (1/15):
Bench (1+)

Worked up to 390# x 2
9-9.5

Bench Volume - 5x5 at 330lbs
Paused OHP - 3x10 at 150lbs
Weighted Dips - 5x5 at bw + 125lbs
DB Flys - 3x10 at 85's

[DRice311]

Tuesday (1/16):
Deadlift (1+)

Worked up to 620lbs x 2
8.5-9

Dead Volume - 5x5 at 490lbs
Leg Press - 3x10 at 630lbs

[DRice311]

Wednesday (1/17):
Chins (1+)

Worked up to 150lbs x 2

Chin Volume - 5x5 at 90lbs added
TBar Rows - 3x6 at 245lbs
Seated Rows - 3x8 at 255lbs

Ab Wheel - 3x8 from feet
Cable Crunches - 3x20 at 190lbs

[DRice311]

Thursday (1/18):
Press (1+)

Worked up to 200lbs x 4

Press Volume - 5x5 at 170lbs
Incline Bench - 3x10 at 270lbs
Seated BB Press - 3x6 at 170lbs
Lateral Raise - 3x12 at 45's
Face Pulls - 3x12 at 180lbs

[DRice311]

Friday (1/19):
Box Jumps
3x10 to 30" box

CG Bench - 5x5 at 310lbs
DB Tricep Extensions - 3x12 at 45's
Incline Bicep Curls - 3x12 at 40's
Hammer Curls - 3x10 at 75's