When I started training again back in July of 2013, my goal was to just lose the thick layer of fat that I had accumulated over the course of 13-14 years after I stopped training. I was 205lbs @ 5'6" with a 36" waist. My body fat percentage couldn't be measured with calipers but I'd estimate that I was 30+% (obese). That first day back in a gym was humbling to say the least. Of course, my first exercise was bench which I used to be very strong at. I loaded up the bar with 135 and was shocked that I barely got 6 reps. Holy F! All my muscles did turn to fat like everyone said would happen if I stopped! For the next 6 weeks, I did a version of my own little bro-split that I used to use when I was 20 something. It didn't take long for some strength to come back at least to the point where I wasn't an embarrassment to myself. I finally wised up and started on a 3x5 program (ICF) for linear progression. I was also following IIFYM for nutrition and from July 1st to mid-October I was able drop from 205 to 165 with 12% body fat. At that point I switched to bulk mode (hooray!) and changed the program to 5x5 for added volume. I made some really good progress on it but the 2 hour workouts were getting to be too much so 2 weeks ago I switched to 5/3/1 "Boring But Big". I gained 13 lbs and 1% bf but I didn't track anything. I usually don't pass up an opportunity to eat dead animals so protein intake is never an issue for me. I did have some catching up to do with beer though
So this journal starts out from week 3 of cycle 1 using reverse pyramid for the accessory lifts. I did straight sets the first week @ 50% 1RM but it seemed as though only the last two sets got tough. Reverse pyramid I have to work each set. Also, this will be my second week of my new cut. I'm trying to get under 165 again and stay closer to the weight class I wan't to compete it. This workout was tough and luckily, I don't have as much to cut as the last time. Just 7+ lbs to go.
Week 3, Cycle 1 (SQUAT DAY)today's weight 173.6 (too much sodium yesterday so I went up 1.5lbs)
Lowbar squats (pounds): Warmups:
bar x 15 x 15
110 x 5
135 x 5
165 x 3
Worksets:
205 x 5
235 x 3
260 x 1 +7 (New PR rep record! BOOM!)
BBB Squats: 205 x 10
205 x 10
180 x 10
150 x 10
150 x 10
Lying Leg Curls 65 x 12
65 x 12
65 x 12
65 x 11
65 x 10
Tonight will feature plenty of foam rolling and mobility work.
Tomorrow, bench day

I'll be looking to get a minimum of 8 reps at 200lbs