9/7 146.8 w3d2 13 week BBB
Warm up
KB swings 3x10
Squats 3x10
MC’s 3x20
Ohp 3x5 45,45,50
Working:
Pull up 5,4,3,3,3
OHP 531+ 55,65,70 last set 10 by 5,3,2
Super man pulses 30 seconds
BBB giant set
Pull up 3,2,2,3,2
deadlift 5x10 115
Split squat 5x10
Assistance giant set
KB swings 5x10
Push up 5x10
Sit up 5x10
Inverted row 5x10
I was drenched after today’s work out. But I got it all done under 1 hour and hit all my reps and goals.
On top of that 5 strict chin ups on a straight bar. I can normally get that after a rest day on neutral grip buy not straight. Granted chin ups… But I want the extra arm growth
Quality Cherry
I think that’s what giant and supersets do.
I believe you are correct lol. Feels good though!
9/8 W3 D3 13 week BBB
Warm up
Jacks
DB row 30 lbs
Bench press 3x5 45,50,60
DB SLDL 3x10 60 lbs
Working
DB row 4x10
Bench 5,3,1+ 75,85,95 last set 10 by 2x5
DB SLDL 4x10
BBB
Broad Jumps 5x2
Squat 5x10 80
Various abs 5x10-15 sit ups , v- ups, bicycles,
Assistance giant set 5 rounds
KB swings 10
Push ups 10
Sit ups 10
Inverted row 10
Buddy lifted with me again. It’s hard to get my routine in when he is around.
Deadlift PR 260!
Ohp PR 90!
So you just did a PR session, well done. Quality
Thanks mort! I figured it’s 531 week any ways and a PR session I would have time to help him with form and direct him toward next important lift since he refuses to follow a program.
9/11 147.6
Stair climb today. Did the Manitou springs incline. Up was rough. Down was fun. Pretty sure that counts as my cardio for the day.
You pulled 260 lb?! That’s a lot! I’m so impressed!
Sure did! Thank you!!
9/13 148.2
So uh… Figured since I tested my deadlift I should test my squat too…
175! New PR!
Also row testing pr at 125
Edit and… Also hit a bench pr of 125!
Strong, well done Cherry, you’re doing something right.
Thanks mort! Apparently higher volume works decent for some small PRs! Granted this was with out a strength focus. More of a hypertrophy, technique and bracing focus.
I kind of want to do a high frequency strength focus soon. We will see
9/15 149.2
HIC Fobbits 5 min warm up+ 2 min light jog (4 incline, 4 speed) 15 KB swings 40 lbs repeated for 20 mins total
I’m so surprised with your PR. They are huge and that’s great.
But they are double of your training weights. It’s so unusual. I personally can’t do that. My max is not heavier the 10, may be 12 kilos than my training weight for 6-8 reps. I deadlift about 5-6x90kg on casual workout, so I can pull 100 kg for one rep max with struggles, but you did 5x75kg (165 lb) and 
118kg (260 lb) max! You are out of the charts, lady.
It’s actually pretty normal. It’s called submaximal training. Several programs utilize a training max and then work off a percentage of that training max.
For example my squat 1 rep max is now 175. 90% of that is 157.2. I am gonna round down to 155 to play it safe and use it as my training max. 155 is a weight I should be able to hit for about 3 reps on a good day and 1 even on a bad day.
The next 3-6 weeks will be based off this TM.
531 is a pretty popular program that uses rotating percentages of your TM.
Week 1 you use 65%, 75% and 85% as you weights of your 3 main sets.
That would be 155x 65%. 75% and 85%
100, 115 and 130.
This way you get slightly increasing weights every week but keep them at a comfortable enough weight you should be able to complete training even on off days when the weights feel oddly heavy.
Maxing out or training too close to max all the time is very fatiguing and imo puts me uncomfortably close to weights that could injure me.
Training submaximaly allows greater focus on speed, explosiveness, and technique. I get high quality practice in.
As many coaches say:
“This is training not testing.”
I suppose you are right about the benefits for you from the program, but its’ so odd to me. I’ve been training this way for 10 years at least - about 85-90% of my real max so I can’t even imagine to train more lightly. I work on the technqiue with the high weights -just because I don’t feel any challenge with less than 80 or 85 % (10 -8 reps). And I won’t feel anything muscle soreness in that way. I’m used to live with muscle pain every day and I love it.
But it’s interesting to know more about this method. Thank you so much for sharing, I will read carefully, it’s very usefull.
I usually train pretty high In my % of my 1rm. I’m fairly new to lifting and haven’t trained any other way but I do enjoy it and I have seen results so 
@queen_cobra I would burn out so fast lifting in 85-90% if my max all the time. 90% is 155. That’s a weight I can hit for 1-3 reps. 80% would be 140. I could prossibly hit 8 reps on that the first set on a good day But each set after would fatigue me too much to feel safe. I would rather to day for 5x3 and have them be snappy and fast.
I also do the same movements often trying not to be sore day in and day out. I like to be able to comfortably do cardio and high intensity training on my off days. Soreness make that hard for me. I lose the will to train on days I am super sore.