5/3/1 BBB - Juicewrld

Training Logs
21

6/15 -Press 5/5/5
95,110,125x8

Press 5x10
75,80,85,95,105

Kroc Rows - 100lb (per arm)
10,10,10,10,15,5

I thought about it and as long as I am putting up 10+ on the AMRAP I am not going to take a deload. We’re getting close though on the Press towards hitting a peak. Keeping an eye on it.

The Krocs- I really wanted to hit 75 reps but that wasn’t in the cards yet. Got 55 on 5 and went for 5 more to hit 60. Felt great coming out.

Pre WO: 60g cyclic / 6g Citrulline / 2,000mg sodium (2scoops Redmond) / 5g Leucine

Intra WO: H2O

Post WO: 120g Dextrose / 60g isolate / 5g creatine mono

2 Likes
22

Dead’s 5/5/5
240,275,315x10

Dead’s 5x10x235lb

Incline bench
4x10: 135/150/160/155
2x5: 150
Didn’t intend to break the last set up but it wasn’t going to happen today. I should have been more methodical on the weight progression

Conditioning
3.5mile walk, fast pace

Pre WO: 60g cyclic / 6g Citrulline / 2,000mg sodium (2scoops Redmond) / 5g Leucine

Intra WO: H2O

Post WO: 120g Dextrose / 60g isolate / 5g creatine mono

Macros 255/280/135

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23

6/18 Bench 5/5/5
156,180,205x11

Bench 5x10
155,165,175,180,175

Kroc Row
2x20@90
3x10@90

Conditioning 2x 1.75 5mile walk

Notes
Appreciate @The_Myth following and call out on his thoughts about Deload. The body is starting to tell me we are in for a deload week. Yes, I hit 11@205 but the energy and explosiveness is waning. With that said I am making PR’s on volume, shown in the bench assistance work. I kept my dick in my pants and took 5 lb off the last one based on how 180 went and was glad to get all 10 in. I’m glad I got 70 reps on the Krocs. I want to hit 100.

Usual pre, intra and post nutrition.

230/200/160

3 Likes
24

Squats 5/5/5
240,275,315x10

Squats 5x10
235,245,250,255,260

Krocs 75lb per arm, 4x20, 1x10

Again, was a little slow to start here. I haven’t been doing any light cardio to warm up over the last couple of weeks and this is probably why I am slow to start. The warm up sets probably need to be part of a bigger warmup with some increased heart rate. I used to hit the treadmill and walk for like 5 min briskly, I’ll give that a crack last week. The squat assistance work is coming along nicely, but I think that could be a function of getting the heartrate up too late in the main lift, which is not the way this should be going.

I was also running on maybe 2 hours of sleep. I just could not fall asleep until like 4am and I woke up a couple hours later.

I took a step back on the weight to get more volume on the Krocs and I am glad I did. Noticeably I still didn’t crank 100 out yet. I probably could have, but the lower bicep was starting to get almost joint-like sore so I didn’t make it a dick measuring contest and I just did what worked. 5 sets as programmed.

Slight adjustment in nutrition including shakes:

Pre: took my 6g citrulline 60 min before training. Never knew that it need about an hour to convert to nitric per Google AI. I think it helped even though it’s harder to feel it on leg day. Took my cyclic about 15 min before, with 5g leucine as usual. 2,000 ReLyte almost first thing when waking up and then full hydration prior to training.

Intra workout, H20, but it may be time to work in some BCAA’s with the soreness.

Post: 120g dextrose, 60g isolate

Trying to get all my carbs for the day within 4 hours of training as well

2 Likes
25

3/3/3 Press
105,120,135x7

Press Assistance 5x10
90,95,100,105,110

Krocs (per arm)
3x10x90lb
2x15x100lb

Notes
Took 3 days off - body demanded it
Crushed the press
Crushed the Krocs
Got the work done and got the F out

Dietary update
Moving to the Maximum Definition diet for the time being after reading @T3hPwnisher post and the success he is having. I need a break from carbs I feel absolutely disgusting. This may curb progress. TBD

IMG_2579
IMG_25791920×2560 330 KB

3 Likes
26

Deadlifts 3/3/3
260,295,330x9

Deadlifts Assistance 5x10
225,235,245,235,225

No third movement

Notes
Did a modified ‘I ain’t doing jack shyt’. On the outset I did very well - I got loose, I did my main lift well and was surprising myself with the power and energy. The assistance started to catch up, and the energy began to fade, which is why I started low and decided to pyramid. The lack of a third movement was based on time, as I had a call to get to.

Pre workout: 6g citrulline, 5g Leucine, 2 scoop ReLyte.

Intra workout : h20

post workout: 5g creatine, 2 scoops ReLyte

Meal - on way into office. Made 4 Kirkland burgers and 10 eggs, will eat 2.5 hours after having completed training.

2 Likes
27

I upped my LJ100 from 400mg → 600mg daily for preservation.

28

Bench 3/3/3
165,195,215x7

Bench assistance 5x10
155,165,170,175,165

Krocs (per arm)
75lbs
20,20,15

Gironda Max Definition Diet

Surprised myself getting all my work, but it’s the first time I haven’t gone 10+ on a main and it’s unlikely it would have been today if I wasn’t cutting

Low Krocs also

3 Likes
29

6/28/25
7:00 am
Squats 3/3/3
269,295,330x11

Squats assistance 5x10
225,245,265,285,295

Conditioning
Enrolled back into Muay Thai training, 1 hour (boy was that cardio a reality check -
But at least the technical skills still work)

Gironda Max Definition Diet

Notes
The workout was cranking. I could not believe it. I think the trick here is train as early as I can for maximum results on the cutting phase.

The cleaners for the apartment came 30 min early so I couldn’t do my Krocs today. I think they would have gone really well.

It was a carb meal day, so I had 8 eggs after training, 3 ribs around noon, and then my woman’s dad birthday so we had a huge dinner, that hit my carb goals probably for the next two weeks but so be it.

Going to fast today- no training on schedule - pool is on deck

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30

Press 5/3/1
110/125/140x3

Press assistance 5x10
90,95,100,105,110x8

Kroc Rows (per arm)
20x80
15x85
10x100
8x105 (AMRAP)

Gironda Max Definition Diet

Hard to make sense of ether it being bad warm up or just being zero carb or maybe just press needing some deload, but those were some garbage main Press results. It was worse than it looked.

Krocs I tried to do like a main movement as per Jim on his assistance work recommendations - as usual that went well

Dozen eggs and a chicken leg and some thigh post workout

Let’s see how the rest of the week goes.

2 Likes
31

7/1/25

Deadlift 5/3/1
275/315/350x4

Deadlift assistance 5x10
245,265,275,280,280x8

Incline Bench 5x10
155
165
7x165,3x155
6x155, 3x145
6x145, 3x135

Gironda Max Definition Diet

Added 1,000mg Carnitine to pre workout

As you can see these numbers are getting tough to watch. The energy on the lower body has always been stronger but I should have gotten a lot more on the final deadlift. I was gassed by the end of all the deadlift assistance.

The incline bench work makes me want to puke. This whole thing is really getting frustrating. Yes, I am trimming up but at what cost. Being it’s a beach weekend I’m going to power through until Friday night for the first a carb meal, but it’s really getting into my head (and it’s only two weeks into this!)

2 Likes
32

Perhaps it be best to time your carb meal to be the evening before your hardest workouts.

1 Like
33

Yeah I saw your own post on that recently, I do bench tomorrow, would be a new high, so will load tonight.

Appreciate you drop by bro, swing by more often

34

See, that doesn’t make sense to me. Bench isn’t a hard workout: squats and deads are. They use bigger muscles: they require more glycogen.

1 Like
35

Bench 5/3/1
180/205/225x5

Bench assistance 5x10
165/175/185/190x7,185x2/175x9

Kroc Rows (per arm, 5/3/1 style)
20x85
15x90
10x95
5x100
3x105
8x110

Gironda Max Definition Diet

Pre workout: 2g ReLyte/2 scoops AG1/ 6g Citrulline / 5g Leucine / 65mg iron / 600mg LJ100 / 1,000mg Carnitine

Intra: water

Post: 5g Creatine , 6 eggs - meat lovers omelet

Conditioning: 90 Minutes Muay Khao

Went really well. Early, hydrated, sleep, and a day off. Usual combo for success with this.

2 Likes
36

The most recent training session today was not carb loaded, I just stuffed my face yesterday and last night and got sleep, and then made sure to time up my coffee within about an hour of my citrulline and was well hydrated.

It’s funny. Some days with this are better than others. To be fair, I hadn’t been sleeping well the last couple days and finally had a good night, which is obviously huge.

37

Consider downstream impacts as well. Some days are better than others. That means, some days, we can push HARDER than other days. That’s cool for THAT day…but now we’ve dug into our recovery well. We’re going to need to recover harder from such an effort, and if we don’t, it means the follow up training session is probably NOT going to be as good.

Or, consequently, if we have a not awesome session, where we just hit the minimums, rack it and go home, we just gave ourselves a mini-deload for the next session.

1 Like
38

Final meal recap

Late lunch - 10 eggs, with chopped up whole salami stick

Dinner - girlfriend made pasta salad and potato salad - loaded up on the carb meal being five days removed from last one - squats tomorrow

All bets are off this weekend with the cooking she just came up with and being down the shore, but will try my best not to be a complete gavoon.

1 Like
39

Press 5/5/5
100/115/130x9

Press assistance (10x)
90/95/100/110/110

The weekend involved rest and lots of food.

Yesterday I grabbed a 150lb section of a telephone pole on the beach but couldn’t clean it, but my little guy was building a hell of a cabin so I bear crawl pushed it like 300 yards so that was actually pretty good conditioning! But that was the extent.

Generally I stayed clean but within the range of all normal food groups. Plenty of pasta and potato salad and a couple generous helpings of a cake and my daughter’s unfinished ice cream Sunday night.

Got back after it this morning, as there is clearly enough glycogen now to go around. Will say, looked substantially leaner Friday and as the food piled on that got away as water and a lb or two found its way back, but not all is lost.

Skipped final squats Friday. Got almost no sleep and was driving that morning, was not going to cut 3 hours out where I didn’t have to and risk my family’s safety. Squats are my best movement.

Today was a very good day on the Press but I think my body is on revolt from the weekend and I had a lot of bathroom breaks this morning before I even trained. Now also as a matter of fact lol. So I got in the gym later than expected and had to do a Not Doing Jack to get the main in. Krocs are a strong point of mine.

Today through Thursday morning I’m back on Max Definition, but going away this weekend and not going to keep it up at that time.

The next couple weeks is probably going to be a sprint on the Max Def until Aug 1 in which I am going to Ireland from 8/1-8/9 and then I think all bets are off there also. Will try to arrange my training to suit.

Any suggestions on body weight work while on the road are welcome

2 Likes
40

6:30am-7:30 am

Dead’s 5/5/5
245/285/320

Deads Assistance 10x
225,235,245,255,265

Incline Bench 10x
155/155/155/145x9/135x9

Gironda Max Definition Diet. Fasting until lunch

What is even the point of complaining about the loss of strength anymore lol

I look good though, definitely helping

Fasted all day yesterday until around 5pm, and then consumed a lot of meat from around 5:30-9 (trained around 7am) yesterday

Going away on Thursday but will have the week completed - going to eat clean but not holding any nutrients back - will be good to get a little rest and nutrition- see if we can pump out some hard reps the week following - clearly the glycogen not following through from weekend until today

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