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This is my 5/3/1 Cycle 3 program.

Training 1RM History is here: viewtopic.php?f=15&t=8047&start=34

Emphasis is pause variations and extra leg work

Day 1:
Press (5/3/1)

Chins, neutral grip, 30 reps:
- In as few even sets as possible
- minimum 5 per set

Pause Press. 5x5 (Week 1)
Push bar to eye level, hold for 4-5 seconds, finish rep.

Press w/Chains. 3-5x5 (Week 2+)
Add 28 lbs chains. At least 3 sets of 5, but going for 5x5.

Day 2:
Deadlift (5/3/1)

Curls / Planks superset

High Step Ups (ham/glute emphasis)

Day 3:
Bench (5/3/1)

Rows (5/3/1)
- Still making gains treating row as main lift

Pause Bench Press. 5x5.
Put bar on pins about 4" above chest. Raise 1" and hold for count of 4, complete rep. Return bar to pins at end of rep, take breath, repeat.

Day 4:
Squat (5/3/1)

Short Lunges / Planks superset (short lunges emphasizes quads)

Pin Pause Squats, 5x5
- Pins set at parallel. Lower to pins (but don't loosen up), raise slightly, hold for count of 4, complete rep

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The Angels have the phone box.

remember you pause above your "sticky" point, i.e., error on the early side
AIU

Oscar, that's correct. I'll probably be adjusting the pause from eye level down to just below nose.

Ever wonder what somebody would think if they heard you discussing powerlifting but did not know you were discussing powerlifting? "From now on I'm going to pause just below my nose instead of at my eyes." Huh?

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The Angels have the phone box.

This is my 5/3/1 Cycle 4 program.

Tentative.

Training 1RM History is here: viewtopic.php?f=15&t=8047&start=34

This is a light program, fits perfectly between Thanksgiving and Christmas.

Day 1:
Press (5/3/1)

Chins, neutral grip, 20 reps:
- In as few even sets as possible
- minimum 5 per set
- reduced from 30 to lighten up a bit, and since I'm doing weighted now

Pause Press
Push bar to eye level, hold for 4-5 seconds, finish rep.

Day 2:
Deadlift (5/3/1)

Curls / Rear Delt

Deficit Deadlifts

Day 3:
Bench (5/3/1)

Rows (5/3/1)
- Still making gains treating row as main lift

Pause Bench Press.
- Put bar on pins about 4" above chest. Raise 1" and hold for count of 4, complete rep. Return bar to pins at end of rep, take breath, repeat.

Day 4:
Squat (5/3/1)

Lateral Raise / Front Raise

Pin Pause Squats
- Pins set at parallel. Lower to pins (but don't loosen up), raise slightly, hold for count of 4, complete rep.

_________________
The Angels have the phone box.

Well I seem to have messed up my left shoulder somehow. Really don't know what did it, but suspect either the mixed grip from deadlifts or the pause bench variations.

Anyway, this leaves me scrapping cycle 4 and resuming, likely with weights lowered a bit, once the shoulder feels ok, which i hope will be no more than a week, though I'm kind of planning for two as worst case.

_________________
The Angels have the phone box.

That is highly unusual for you, ya?
Makes me nervous to see this because we all know you are a stickler for form.
Can you provide anymore detail? Was it sudden or a progressive thing?

good luck getting back on board!

Oscar, I'm going to post on General about it.

Yes, I'm a stickler for form, but mostly learning form. I'm pretty confident at this point on form for the big lifts, but there are a lot of variables. More on general...

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The Angels have the phone box.

This is my 5/3/1 Cycle 5 and 6 program.

Training 1RM History is here: viewtopic.php?f=15&t=8047&start=34

Doing "Boring but big" mostly to get back to basics, adding just curls and Bulgarians, which are apparently crucial to my squat and deadlift gains. Also intrasetting planks every day, these are harmless and fun, and I want to see if I can make progress.

If numbers improve with this selection, will repeat it in Cycle 6, as continuation of getting back to basics and sticking to what I know works for me.

Day 1:
Press (5/3/1)

Weighted Chins, neutral grip, 20 reps:

Intraset: Press (Volume) / Planks

Day 2:
Deadlift (5/3/1)

Intraset: Bulgarians / Curls / Planks

Day 3:
Bench (5/3/1)

Rows (5/3/1)

Intraset: Bench (Volume) / Planks

Day 4:
Squat (5/3/1)

Intraset: Bulgarians / Planks

ok, settle down

You must be amazingly easy to entertain.

If you think planks are fun, you obviously have never done one. After running, this is the most boring exercise known to humankind.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Doc, I read your journal so I was betting with myself whether you'd weigh in with this opinion.

I have a weight vest with 4 rows of slots, that lets me get 32# close to my waist. So I do that. This keeps the reps shorter, and intra-setting them with some other exercise significantly relieves the boredom, as you're not sitting around resting, waiting to sit around stiff as a plank, waiting for it to be over so you can sit around resting...

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The Angels have the phone box.

Feel like I did my first real workout since thanskgiving. The arm still feels weird, was I maybe a little more sore than usual for a little longer? If I have to think about it that hard then I'm not going to think about it at all.

Glad to be actually lifting again. Looking forward to deads and Bulgarians tomorrow.

I didn't say they aren't an important exercise--just a boring one! Yeah, add weight and cut the time to make it tolerable.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

I hate planks too. I figure that pushups are less boring but if I concentrate on keeping good form, that's as good as a plank.

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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

I like that.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan