April 9: bball

April 10:
bench press- 3+ day
135x10
155x5
185x3
210x3
235x3+
235x7
joker set 245x3

incline press
135x4x10

pec fly
150x3x12

one arm DB row
100x8
115x2x8

cable row
160x3x10

rower for 5 min

April 11: 3+ squat day

HBBS:
135x10
185x5
225x3
275x3
300x3
335x3+ =335x8 (PR)
joker set: 350x3

front squat- short rest periods
135x3x10

leg curl
110x12, 12, 10

sled push- 3 rounds

April 12: bball

April 13: OHP 3+ day
OHP:
45x10
65x8
95x3
115x3
135x3
145x3+=145x6
joker set: 155x3

DB shoulder press:
50x3x10

pullups:
BWx 10, 9, 8
chinups: BWx 10, 8

some tri sets with curl, rope pressdown, lateral raise

facepulls
3x12

ropeslams: 3 rounds

April 14: deadlift 3+

sumo deadlift:
135x8
225x5
275x3
295x3
325x3
375x3+=375x5 (PR)
joker set: 400x3 (PR)

light RDLs
135x3x10

grip work- BB suitcase hold
135x3 sets to failure

leg extension
200x3x12

KB swing
70x3x20

For that suitcase hold are you using the full Olympic bar or a shortie?

I find the weight is just to awkward to be centered with a full Olympic, so I switched to a lighter kettlebell and it naturally has a thicker handle to make it more challenging offsetting the thinner barbell.

I use a regular barbell. its a little awkward at first but once I balance it, it's fine.

took off over the weekend. went to a beer festival in Stuttgart on Saturday and woke up with a pretty nasty cold on Sunday. Almost decided to deload this week since I'm not feeling well but instead decided to stick to the program.

April 17: bench press 1+
bench:
95x10
135x10
165x5
200x5
225x3
250x1+=250x4
meh, not bad considering cold and lack of sleep. I think I'm good for 5 reps at 250 when fresh.

incline press:
135x4x10

pec fly
140x3x12

Tbar row:
2p x10
3p x10
3.5p x10
4p x 8

cable row:
200x10, 8

April 18: squat 1+ day
still sick but felt a little better so went ahead with squats

HBBS:
135x10
185x5
225x3
275x5
315x3
355x1+=355x4
went about the same as bench yesterday. think I'm good for at least 5 when not sick

front squat:
135x3x10

leg curl:
115x3x10

short session today, no sled pushes while sick

April 19:bball

April 20: OHP 1+

OHP:
45x10
65x10
95x3
115x5
135x3
155x1+=155x4
joker set: 165x1 went up reeeeal slow

DB shoulder press:
55x3x10

weighted chin-ups
+45x3x6

wide grip pullups
BWx3x8

DB lateral raise
25x12,10,10

facepulls
60x4x15

April 21: deadlift 1+
sumo deadlift:
135x10
225x5
275x3
315x5
350x3
395x1+=395x4
joker set 425x1

well I guess I'm consistent at least. got 4 reps on all 4 exercises on the 1+day

RDL
135x10
185x3x10

leg extension:
200x12, 10, 10

grip work- BB suitcase hold:
135x2 sets to failure prob holding for 30-45 seconds
185x2 sets to failure, these were much harder to balance and only able to hold for ~15 seconds

farmer walk:
70lb kb in each hand, 3 sets walking the length of the gym and back. would prob be easy normally but actually hard after the suitcase holds

kb swings:
70x3x20

gassed. prob too much work while cutting.

April 22: arms + cardio

3 curl variations: hammer, preacher, concentration
3 tricep exercises: dip press, rope pressdown, single arm reverse grip pressdown

interval run-15 min

April 23- bball

not crazy about 5/3/1. I have about 6-7 weeks before I leave for a two week honeymoon trip, so gonna run canditos 6 week strength program again. have had pretty good results without in the past, although this time ill just be looking to maintain strength as I continue to lean out.

April 24-upper
bench:
95x10
135x5
145x10
185x10
215x8
220x6

one arm DB row:
100x 10, 10
110x8, 6

standing OHP:
95x 12,12, 10, 8

pullups:
BWx 12, 8

chin-ups:
BWx 10. 8

April 25- legs

squats:
135x10
185x5
225x3
275x1
works sets:
325x4x6

sumo deadlift:
135x5
225x5
275x2
315x1
work sets:
365x2x6

this workout was absolutely brutal. the first leg workout of the program shouldn't be this hard, too many sets near max effort. I felt pretty awful for an hour or two afterward. I did get every rep of the workout so ill keep the estimated maxes the same for now but I think I need a deload. there's one of four reasons why this is happening, and its likely a combination of these factors..

1. went straight from the third week of 5/3/1 straight into this program with no rest or deload, prob not the best idea.
2. 5/3/1 and its low volume has made me soft and I need to get used to this type of volume again, in addition to getting used to squats and deadlifts on the same day.
3. basketball on off days is hindering recovery
4. I've lost strength from my cut and I need to adjust my estimated maxes (hopefully this is not the case as ive only lost 5 pounds so far)

I'm going to give my legs about a full week off, gonna skip bball tmrw and the second leg workout of the week on Friday and prob not lift legs again til Monday at the earliest.

April 26-rest
April 27- took off from lifting again, think CNS needs recovery. some light halfcourt bball for cardio

April 28- upper
bench:
95x10
135x10
145x10
185x10
215x8
220x6

working sets were harder than the should be, feeling weak but losing weight pretty steadily.

cable row:
160x10
180x10
200x8, 6

OHP:
95x3x10

pullups: BWx2x10
chin-ups: BWx10, 8

April 29- arms
April 30- racquetball for some easy cardio

May 1- legs
legs felt much better after 6 days rest. 325 still felt kinda heavy but felt ok after the workout, no headaches or dizziness like the previous week. worked up to 325 for AMRAP followed by adding 5lbs and doing 5 sets of 3 on 60 sec rest.

squats:
135x10
185x5
225x5
275x2
295x1
325xAMRAP=325x8
330x5x3 60 sec rest

deadlift variation 3x8: paused sumo deadlifts
135x8, warmup/practicing these for the first time
225x8
245x2x8

first time doing these, felt awkward. need to get more consistent with where exactly I pause,i think some were 1 inch of the ground and some were 2 or maybe even 3 inches off the ground.

leg extension
200x12, 10, 10

leg curl
125x12, 10, 10

Heavy triples with 60s rest just for laughs. Good stuff ITT.

lol, its part of the routine, week 2 of candito's strength program. and yes they r brutal, although I was prob resting a little longer than 60 sec on some of them

May 2-upper

bench:
95x10
135x8
155x5
185x1
working sets
205x10
215x8
235x6-8
235x5???

had a terrible spotter on the 235 set so not sure how many I did. he started touching the bar on the 4th rep at the first sign of struggle. I told him to not touch it, but then he helped again on the 5th rep even tho I likely would have grinded it out. I think I would have gotten 5 here but not 6 so I might need to adjust the estimated 1RM. I'm supposed to the same weights/rep on Friday, but I might try reverse pyramid and see if I can get all the reps.

chin-ups- after reading some chinup/pullup discussion in the whiteboard thread decided to see how many I could do. these were done without and dead hang rest, ROM on last two wasn't very good.

chin-ups- BW-209
bwx16, 8

wide grip pullups:6, 6

OHP- 10, 8 6 rep scheme
95x10
115x8
135x6

one arm DB row:
100x10, 8, 8

few sets of arms

May 3- a little half court bball for some light cardio

May 4: legs
squats:
135x10
185x5
225x5
275x3
315x1
335xAMRAP= 335x7
315x7x3

for back off squats did as many sets as I got reps at 335, so 7 triples at 315

deadlift variation: 3x8
RDL:
135x10
225x3x8
these were pretty easy but took it easy bc I was pretty tired after all the squat volume.

leg extension:
200x3x10

leg curl:
125x3x10

May 5: upper

bench:
95x10
135x8
185x3
205x1
worksets:
235x6
215x8
205x9+f

ran out of gas on the last rep of the last set. 235 was supposed to be 6-8, not good that I'm only getting 6 when I was doing 245 for 6 a month or two ago. starting to lose some strength on bench. I hate lifting while cutting.

HS chest supported row:
2px12
3px10
3.5p x 8
3.5p x 8

DB shoulder press:
50x10
60x8
70x6

pullups: 10, 8, 6

some arms

Nice work!

Especially this
chin-ups- BW-209
bwx16, 8

thanks BPA! might do a max effort heavy set this week at +45 or see how much I can do for a single.

May 7-upper
3rd day benching this week so volume was low, just one working set, 225 for AMRAP

bench:
95x10
135x8
155x5
185x3
205x1
work set:
225xAMRAP=225x8

sad. gonna lower the numbers for bench going forward by 5 pounds.

BB bent over row:
135x10
155x10
185x2x8

machine shoulder press:
3x10
shoulders are feeling tired from all the pressing this week so just did some light easyish sets on the machine

chin-ups: 1RM attempt BW-210
warmup:
BWx3
+35x1
attempts:
+70x1 easy
+95x1 PR - hard
+105x fail - got this about 3/4 of the way up

prob should have done this earlier in the workout when I was fresh. think I'm good for at least +100 when fresh. previous PR was either +70 or +80.

wide grip pullups:
bwx2x8

arm pump

tomorrow start the strength portion of the routine and go a bit heavier with the big 3 exercises.

May 8: legs

squat:
135x10
185x5
225x3
275x2
315x1
work sets: 350x3x4-6
350x5
350x4
350x4

sumo deadlift:
135x5
225x5
275x3
315x1
365x1
work sets: 405x2x3-6
405x4
405x3

was hoping for 5 here but not surprising to get 4 and 3 after doing heavy squats first

leg extension:
200x3x10

leg curl:
125x3x10