# 5/3/1 Boring But Big — Josh's Program

**Started:** March 23, 2026 (Cycle 1)

---

## The Basics

- 3 days/week: Monday, Wednesday, Friday
- 4 lifts rotate across 3 days (Squat → Bench → Deadlift → OHP → repeat)
- Each session: warmup → 5/3/1 main sets → 5×10 BBB → assistance
- Target session time: 60-75 minutes
- AMRAP on last working set — stop with 1-2 clean reps left

## Training Maxes (Cycle 1)

| Lift | Est 1RM | TM (85%) |
|------|---------|----------|
| Squat | 225 | **190 lbs** |
| Bench | 225 | **190 lbs** |
| Deadlift | 245 | **210 lbs** |
| OHP | 135 | **115 lbs** |

**Progression per cycle:** +5 lbs upper (Bench, OHP), +10 lbs lower (Squat, DL)

---

## Cycle Structure (5 weeks)

Weeks 1-4: Each lift goes through 5s → 3s → 1s in order, one lift per session.
Week 5: Deload — all lifts light.

### Rotation (Cycle 1)

| | Monday | Wednesday | Friday |
|---|---|---|---|
| **Week 1** | OHP (5s) | Squat (5s) | Bench (5s) |
| **Week 2** | Deadlift (5s) | OHP (3s) | Squat (3s) |
| **Week 3** | Bench (3s) | Deadlift (3s) | OHP (1s) |
| **Week 4** | Squat (1s) | Bench (1s) | Deadlift (1s) |
| **Week 5** | Deload | Deload | Deload |

---

## Wave Percentages (of TM)

| Wave | Set 1 | Set 2 | Set 3 |
|------|-------|-------|-------|
| 5s | 65% × 5 | 75% × 5 | 85% × 5+ |
| 3s | 70% × 3 | 80% × 3 | 90% × 3+ |
| 1s | 75% × 5 | 85% × 3 | 95% × 1+ |
| Deload | 40% × 5 | 50% × 5 | 60% × 5 |

---

## Pre-Calculated Working Weights

### Squat — TM: 190 lbs

| Wave | Set 1 | Set 2 | Set 3 |
|------|-------|-------|-------|
| 5s | 125 × 5 | 145 × 5 | **160 × 5+** |
| 3s | 135 × 3 | 150 × 3 | **170 × 3+** |
| 1s | 145 × 5 | 160 × 3 | **180 × 1+** |
| Deload | 75 × 5 | 95 × 5 | 115 × 5 |

**Warmup:** Bar × 10, 95 × 5, 135 × 3
**BBB:** 5 × 10 @ 75 lbs

### Bench Press — TM: 190 lbs

| Wave | Set 1 | Set 2 | Set 3 |
|------|-------|-------|-------|
| 5s | 125 × 5 | 145 × 5 | **160 × 5+** |
| 3s | 135 × 3 | 150 × 3 | **170 × 3+** |
| 1s | 145 × 5 | 160 × 3 | **180 × 1+** |
| Deload | 75 × 5 | 95 × 5 | 115 × 5 |

**Warmup:** Bar × 10, 95 × 5, 135 × 3
**BBB:** 5 × 10 @ 75 lbs

### Deadlift — TM: 210 lbs

| Wave | Set 1 | Set 2 | Set 3 |
|------|-------|-------|-------|
| 5s | 135 × 5 | 160 × 5 | **180 × 5+** |
| 3s | 145 × 3 | 170 × 3 | **190 × 3+** |
| 1s | 160 × 5 | 180 × 3 | **200 × 1+** |
| Deload | 85 × 5 | 105 × 5 | 125 × 5 |

**Warmup:** 135 × 5, 165 × 3
**BBB:** 5 × 10 @ 85 lbs

### Overhead Press — TM: 115 lbs

| Wave | Set 1 | Set 2 | Set 3 |
|------|-------|-------|-------|
| 5s | 75 × 5 | 85 × 5 | **100 × 5+** |
| 3s | 80 × 3 | 90 × 3 | **105 × 3+** |
| 1s | 85 × 5 | 100 × 3 | **110 × 1+** |
| Deload | 45 × 5 | 55 × 5 | 70 × 5 |

**Warmup:** Bar × 10, 65 × 5, 85 × 3
**BBB:** 5 × 10 @ 45 lbs (bar)

---

## Assistance Work

Every session, pick one exercise from each category. Target ~50 reps per category (e.g., 5×10). Keep it easy — 3-4 reps in the tank. Rest 60-90 seconds between sets.

| Category | Options |
|----------|---------|
| **Push** | Dips, pushups, DB bench, DB incline press |
| **Pull** | Chin-ups, lat pulldown, DB rows, cable rows, face pulls |
| **Single leg / Core** | Lunges, leg curls, leg press, ab wheel, hanging leg raises, planks |

### Suggested pairings by day

**Squat day:** Dips, lat pulldown, leg curls + ab wheel
**Bench day:** Pushups, DB rows, lunges + planks
**Deadlift day:** DB shoulder press, chin-ups, hanging leg raises
**OHP day:** Dips, cable rows, leg press + ab wheel

These are suggestions. Swap freely based on what's available and how you feel.

---

## Rest Times

- Between main working sets: **3-5 minutes** (longer on heavy sets)
- Between BBB sets: **90 seconds**
- Between assistance sets: **60-90 seconds**
- Between warmup sets: catch your breath

---

## Pre-Workout Routine

- 3 miles on the elliptical
- 15 minutes stretching

Do this before every session.

## Guidelines

- **AMRAP = controlled.** Stop with 1-2 clean reps left. If form breaks, rack it.
- **BBB starts light.** 40% TM this cycle. Add 5% per cycle as work capacity builds.
- **Deload weeks matter.** Go light, move well, recover. Skip only if you have a good reason.
- **Progress slowly.** +5 upper / +10 lower per cycle. If a lift felt shaky, keep the TM the same.
- **OHP TM is estimated.** Validate during Cycle 1. Adjust if needed.
- **Assistance builds the base.** Don't skip it, but don't turn it into a second workout either.
- **Stay flexible.** This plan adapts based on how things feel. Nothing is set in stone.

---

## Cycle 2 Projected TMs

| Lift | Cycle 1 TM | Cycle 2 TM |
|------|-----------|-----------|
| Squat | 190 | 200 |
| Bench | 190 | 195 |
| Deadlift | 210 | 220 |
| OHP | 115 | 120 |