Always good to hit a PR, very motivating 
Squat workout 02-26-18
Warm up
5 x 60
5 x 75
3 x 90
Working set
5 x 110
3 x 125
2 x 140
BBB set
10 x 75
10 x 75
10 x 75
10 x 75
10 x 75
Had some time to get in a workout but limited time. I was going to skip the BBB sets but decided to grind through it. I wanted to do more on the 1 rep max but form was starting to go and I am still sore from the DL day. I am also attributing some of the lack of reps due to the inconsistency in this cycle. I will squat the next workout and be adding in joker sets to hopefully push me to another level in the lifting
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It could be youāre not fully recovered from DL. Those are very taxing on the CNS and it vas a PR set. That could be the reason, and of course the inconsistency
Its very possible the DL but the fact that I started a cycle and had such a break from the squat that I felt weaker and not as prepared as normally would. Today I am feeling better abs a bit sore but nothing crazy.
If I remember correctly from the early readings of 5/3/1, the Joker sets are only done on those workouts where you feel like a beast, if you do them every session you will over cook it pretty quick. Also donāt stress about still being sore from Deads, it takes a while to get used to more volume, I find the more frequently I lift, the less sore I am.
Im not too worried about being sore but I hate to try to lift and be sore. Its one thing to bench after squat day and be sore in the legs its another thing to try to do deads after a squat day and be sore every time you hinge at the hips. I wont do jokers all the time but I think adding them in would be good. I might also move to a full body 3 day a week 5\3\1 from Wendlers beyond book. I think that structure might help me get into a better grove than just whenever Im free and set me up for better sucess
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02-28-18 week 1 Cycle 1 Full body training
Warm up Squat
5 x 55
5 x 70
3 x 85
Working set
5 x 90
5 x 105
7 x 115
Joker Set
4 x 125
Dumbbell bench press
12 x 30
10 x 30
14 x 30
Dumbbell row
10 x 30
10 x 30
10 x 30
So I was looking to add some things into my workout to make some gains and start to feel a bit more structured than before. I like the program but the way I have been running it I feel like I just go and lift no thought and no great structure. Starting this full body workout I left feeling good and fired up. I feel like this is something that I can do three days a week and still not feel like I wont be making gains.
03-03-18 Week 1 cycle 1 Full body training B
Squat
10 x 55
10 x 70
10 x 85
Bench Press warm up
5 x 55
5 x 70
3 x 85
Bench Press
5 x 90
5 x 105
8 x 115
Bench press joker set
5 x 125
Assistant Chin ups
6 x 9
10 x 11
10 x 11
Shoulder rolls
8 x 80
8 x 80
8 x 80
15 Minute elliptical
03-05-18 Full body workout C
Squat
10 x 55
10 x 70
10 x 85
OHP warm up
5 x 45
5 x 45
3 x 45
OHP working set
5 x 45
5 x 55
5 x 60
Deadlift warm up
5 x 70
5 x 85
3 x 105
DL working set
5 x 110
5 x 130
5 x 145
This was a great workout. It was rushed a bit but I was able to OHP which I havenāt been able to do for some time. I have to start in a bit of a W position and push up to a Y position to be able to perform the reps without pain but it seems to be a good thing as I was able to move some weight again and not be crippled. I might have hit 9 reps in the OHP or DL last set but I didnāt log it and couldnāt remember so Iām not going to log it
03-07-18 Week 2 Full body A
Squat warm up
5 x 55
5 x 70
3 x 85
Squat working set
3 x 95
3 x 110
8 x 125
Dumbbell bench press
12 x 30
12 x 30
12 x 35
Dumbbell Rows
10 x 35
10 x 35
10 x 35
15 Minutes on the bike
Full body day B 03-10-18
Squat
10 x 55
10 x 70
10 x 85
Bench press warm up
5 x 55
5 x 70
3 x 85
Bench press working set
3 x 95
3 x 110
6 x 125
assisted pull ups
10 x 11
8 x 11
8 x 11
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03-12-18 Full body C
Squat
8 x 55
8 x 70
8 x 85
OHP warm up
5 x 45
5 x 45
3 x 45
OHP working set
3 x 50
3 x 55
8 x 65
Deadlift warm up
5 x 70
5 x 85
3 x 105
Deadlift Working set
3 x 120
3 x 135
5 x 155
Deadlift Joker set
3 x 160
03-14-18 Full Body A
Squat warm up
5 x 55
5 x 70
3 x 85
Squat working set
5 x 105
3 x 115
5 x 130
Squat Joker set
4 x 135
dumbbell BP
15 x 30
12 x 30
12 x 30
Dumbbell Row
10 x 30
10 x 30
10 x 30
03-16-18 Full body B
Squat
10 x 55
10 x 65
10 x 85
Bench press warm up
5 x 55
5 x 75
3 x 85
Bench press working set
5 x 105
3 x 115
4 x 135
03-20-18 Full body C
Squat
5 x 55
5 x 70
5 x 85
OHP Warm up
5 x 45
5 x 45
3 x 45
OHP working set
5 x 55
3 x 60
5 x 65
Dead lift warm up
5 X 70
5 x 85
5 x 105
Dead lift working set
5 x 130
3 x 145
3 x 160
Deadlift joker set
2 x 170
03-25-18 Squat workout- BBB
Warm up
5 x 65
5 x 80
3 x 95
Main working set
5 x 105
5 x 120
5 x 135
Hanging leg raises
3 sets of 5 reps done in between the warm up sets.
This week would normally be the deload week of the full body training but I have decided to go back to the BBB work out as I have been feeling sore and not getting enough recovery in for the full body to work for me. I was rushed this morning so I did the main set and skipped the BBB sets.
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03-26-18 OHP workout
Lat pull downs
8 x 90
8 x 100
8 x 100
8 x 100
OHP Warm up
5 x 45
5 x 45
3 x 45
OHP Main set
5 x 45
5 x 50
8 x 55
Joker sets
5 x 55
5x 60
Sorry to hear that full body plan didnāt work out.
BBB is a good template though.
Have you considered that all your joker sets were part of the not being able to recover well enough, or is the 3 full body just to taxing.
I found the squats too much in the full Body. I enjoyed both templates but with my work schedule and the recovery issue it seems the BBB is the best route to go. The joker sets I think are helping me increase my weight over than a recovery issue.
03-28-18 Bench press and Dead lift work out
Lat pull downs
8 x 90
8 x 100
8 x 100
8 x 100
Bench press warm up
5 x 60
5 x 70
3 x 85
Bench press working set
5 x 95
5 x 110
5 x 125
Bench Press BBB sets
10 x 70
10 x 70
10 x 70
10 x 70
10 x 70
Dead lift warm up
5 x 70
5 x 90
3 x 105
Dead Lift working set
5 x 115
5 x 130
6 x 150
03-31-18 Squat
Leg curls
8 x 25
8 x 25
8 x 25
Squat warm up
5 x 65
5 x 80
3 x 95
Squat working set
3 x 110
3 x 125
5 x 140
Squat BBB set
10 x 80
10 x 80
10 x 80
10 x 80
10 x 80
Lat pull downs
8 x 110
8 x 100
8 x 100
8 x 90
Reverse hyper
8 x body weight no weight
8 x body weight no weight
8 x 2.5
Ohp workout 4-2-18
Face pulls
8 X 3
8 X 5
8 X 5
Reverse flys
10 X 25
10 X 25
10 X 25
Ohp warm up
5 X 45
5 X 45
3 X 45
Ohp working set
3 X 45
3 X 50
8 X 55
Ohp joker set
3 X 60
3 X 65
3 X 65
Good workout. Really focused on keeping my back tight and making sure my form is good.