3/7
Overhead press 110x5 125x5 140x5
Bench 115x10x5 sets
Alternate with
Kettlebell row 55x10x5 sets each side
3/9
Squat 215x5 250x5 280x5
Belt on last set
Trap bar deadlift 225x10x5 sets
Ab wheel 3x10 reps
Will push 5x10 weights for squat, bench and overhead coming weeks
The deadlift wasn’t max effort but still felt like a “workout” by the fourth and fifth sets when combined with limited rest periods- the other lifts felt more like a warmup when using 50% training max for the 5x10
3/16
Trap bar deadlift 305x5 350x5 395x5
Squat 165x10x5 sets
Ab wheel 3 sets of 10
Very busy week at work due to a deadline kind of threw schedule off
but since it was just 1 week I will just pick up where I left off next week
3/19
Bench press 160x5 185x5 210x5
Overhead press 95x10x5 sets
Superset with
Pull-down 135x10x5 sets
3/23
Squat 230x5 265x5 300x5
Used belt for all sets, lower back had been bothering me but I attribute this to sitting down too long at work, reps felt good though
Trap bar deadlift 225x10x5 sets no belt
Ab crunch on Swiss ball 2x20 reps
Reverse crunch 2x20 reps
Back raise 2x15 reps
Some solid squat numbers, nice work!
3/26
Overhead press 115x5 135x5 150x5
Bench press 135x10x5 sets
Superset with
Kettlebell row 55x10x5 sets each side
3/30
Trap bar deadlift 330x5 370x5 415x5 (belt on last set)
Squat 165x10x5 sets
Feeling sluggish from work- long hours and poor diet, sleep last week. Deadlifts took a lot of effort today so powered through squats afterwards and then called it a day
4/4
Bench press 175x5 195x5 220x5
Overhead press 95x10x5 sets
Superset with
Pull down 135x10x5 sets
Going to try to cut.
Traveling first 2 weeks of August which gives me 15 weeks
Tentatively thinking of the following:
2 weeks - easy, kind of ramping up
6 weeks - 531 paired with a fat loss workout from Alwyn Cosgrove - will probably just hit the minimum reps to maintain strength and conserve energy for the fat loss workout which involves supersets/complexes etc.
1 week deload
6 weeks 531 paired with another fat loss workout
Also doing the “75 hard” challenge. My wife and I did this a few years ago and felt like it helped me with weight loss goals, although I failed at like day 59 because I had to work late. Also I liked the 10 pages a day because it does add up over time.
Thinking of doing 2 weight workouts, 2 orange theory and I guess 10 45 minute walks lol. Will try to wear a weight vest on some of those walks as conditioning improves.
Weighed in at 251.4lbs this morning. Haven’t trained in about 2 weeks or really followed a diet in the past month. Hopefully this gets me back on track.
4/22 smaller by the day week 1
GOOD MORNING GOD DAMNIT
TIME FOR THE NEXT PHASE OF TRAINING SMALLER BY THE DAY
bench press 3x5 Deload week weights
Trap bar dead 2x15 reps
Step ups 2x15
Superset with kettlebell press 2x15
Pulldown 2x15
Superset with reverse crunch 2x20
Started light weights not really worth mentioning but easing into it will increase next week then should be ready to go 100% by week 3
Trying to pair 5/3/1 with workouts from this book
That new rules of lifting book has been around for a while. I have heard a lot of people recommend it. Good luck. 
Thanks, it is a pretty good book. The writing style is pretty easy to follow and pretty humorous.
The only thing I would say is it’s not really geared toward someone focused on bodybuilding/powerlifting competitively - there are “strength workouts” but they don’t include % of max or RPE or anything advanced like this. I think their target audience is more like a regular gym goer with limited time to train trying to get the most out of their workouts.
However Alwyn Cosgrove was one of the gurus on training for fat loss and there are a lot of good programs toward that end. He had a bunch of T-nation articles from a few years back though I haven’t seen as much recently.
4/26
Squat 3x5 Deload weights
Squat 2x15
Static lunge 2x15
Superset with db row 2x15
Push up 2x15
Superset with Swiss ball crunch 2x15
4/27
Weight 250.2
Did Orangetheory class but forgot heart monitor doing another walk in afternokn