Next cycle:
Day 1:
Squat: 5s PRO, 5 x 5 paused FSL
Bench: 8 x 3 @ TM
50 inverted rows
Jon Andersen ab work
Day 2:
Powerclean 5s PRO
Deadlift: Kroc program
Press: plus sets and FSL AMRAP
Pull ups
Jon Andersen ab work
Day 3:
Squats: 8 x 3 @ TM
Bench: 5s PRO LSL x 5
Rows: 5 x 10
Jon Andersen ab work
Notes on this cycle:
Last cycle:
Day 1:
Squats: plus sets
Press: plus sets
Bench: 5s PRO
50 pull ups
Day 2:
Kroc deadlift program
Squat 5s PRO
Bench 5s PRO
Farmers walks
Day 3:
Bench: plus sets
Squat: 5s PRO
Press: 5s PRO
Rows: Heavy 3 x 8
Notes on this cycle:
I appreciate you taking the time for making this. I will run it. Is there anything to replace power cleans with. They feel awkward because of my long forearms. I like how you combined a strength program with 5/3/1. Is it deadlift emphasized?
Nothing replaces the power clean.
Edit- Besides snatches, but those are even more of a bitch to learn.
Itās designed mostly to help you try a few things out and find out what works well for you.
The Kroc deadlift program is simply a basic progression model that Iāve found works well with minimal effort. I prefer it to 531 for my deadlift, personally.
The powercleans are a way of getting some explosive work and some sneaky upper back work in while you warm up for deadlifts. They also give you an excuse to lower your estimated deadlift max for the reasons given above and I find they stoke my appetite like nothing else. I would still do them, if you can, but make sure your TM is conservative. There should be no risk of you fucking up your wrists doing then.
Day 1:
Squat: 5s PRO with FSL widowmaker
Bench: 5s PRO with PR SET
100 push ups
100 inverted rows
50 V-ups
Day 2:
Deadlift: Kroc Deadlift Program
Press: 5s PRO, 2 extended drop sets
50 pull ups
50 V ups
Day 3:
Squat: 5s PRO with PR SET
Bench 5s PRO, BBB @ FSL
Rows: 5 x 10
50 V ups
75 walking lunges, each leg
I modified the 1st template @dagill2. Is it ok to run it like this. My mind was really set on PR sets.
Iād rather you didnāt, but if itās going to get you excited to train, go for it. Make sure you recover well.
The idea behind the set up is to push assistance/supplemental really hard in the first 2 cycles, then shift to more focus on supplemental in the third cycle and finally the fourth cycle removes nearly all assistance and supplemental and just has you really push yourself on PR sets.
Deadlift
205x5 235x5 265x5 3x5
Bench
120x5 140x5 155x5 5x5
5x10 dumbbell rows
Squat
160x5 185x5 210x5 160x20
Press
15x5 75
Chinups 5xamrap
Last two sessions of the week.
Next week itās heavy time. I want to get all my sets.
I am excited for week 6
I am excited to test
I am excited to run dagill deadlift deluxe
Letās name the program that. @dagill2 @Chris_Colucci. DDD for short. Like bbb for boring but big. Lol I should get some sleep now.
Weighing 199.6 lbs
The weight gain is Incredible
Squat
185x5 210x5 235 5x5
Press
85x5 95x5 110x5 85x3
I got lazy with amrap. The squats felt pretty good. The loss of 30 min weight room time and the word āATTACKā repeating in my mind was good motivation
Deadlift
Too lazy to do math so hereās the top sets
300 lbs 3x5
Bench
175 5x5
Btw these were consecutive days. Iām happy with this. I gained weight and strength so Iām not a chump according to wendler. One more session left tho
@Chris_Colucci @dagill2
Iād tag more people but that privilege was taken from me.
Good job man, keep it up.
Some of my best sessions have been done against the clock. Gets the adrenaline going in a serious way.
Good work man. Bigger and stronger is the stated goal.
Btw for dagill deadlift deluxe. Iām testing my true one rm on deadlift and nothing else. I donāt trust the calculator for deads. Could screw up the program.
Good luck. Make sure you recover really well after. Donāt go into a new block still fatigued from the last.
Watching, interested to see how you get on . Your young, and in the right place. I wasted my first 4/5 years of training as didnt know about sites like these.
One thing i will mention now as well is , i kinda waste my second 4/5 of training in a way too, dont get me wrong i hit PBās and was stronger than an average gym goāer BUT , i spent my next 4/5 years worrying about staying lean (partly because i had to for military service) but also i wanted abbs. please dont do this, im not saying get fat at all , but make sure you EAT to recover and grow, dont sell yourself short while your in your prime to make use of the calories.
Will keep watching even though it hurts my head converting your US weights to UK KGās all the time 
but good luck and keep getting at it
Also , what is your end goal? are you training for a specific sport?
Hey @dagill2 how would you suggest I test my deadlift max. Do I just add and judge by bar speed.
I just want to get stronger, but not look like complete crap while doing so.
I would suggest you donāt do it, but if you are going to, just replicate what youād do in a normal deadlift workout in terms of warm ups, then just keep working up in singles, judging bar speed as you go.
