Training Tuesday

I'm finishing up my third round of 5/3/1 BBB with additional accessory lifts and cardio and I'd love a critique on what I'm doing right/wrong/etc.

Stats:

  • BW:200
  • Age: 20
  • Height: 5'10"
  • Est. Body fat: 18% (calipers and tape put me here)

5/3/1 Training 1 Rep Maxes

  • Deadlifts: 350
  • Bench Press: 190
  • Squats: 290
  • Press: 135

Goals:

  • I want to join the 1000 lb club by the end of the year. Definite goals to accomplish that would be 415x1 deadlift, 235x1 bench, and 355x1 squats I suppose.
  • I want to get to a point where I can bulk/cut between 12%-15% body fat by the end of the year. So I suppose cut to 12% and go from there

Current Program: 5/3/1 BBB + accessory lifts and cardio

Monday - Deadlifts

  • Deadlifts - 5/3/1 Programming/periodization
  • BBB Squats - 5x10@50% of Training 1RM
  • Glute Ham Raise - 5x10-15
  • T Bar Rows - 3x10-12
  • Hanging Leg Raises - 5x10
  • DB Shrugs - 3x10

Tuesday - Bench Press

  • Bench Press - 5/3/1 programming
  • BBB press - 5x10@50%
  • Bodyweight Pull ups - Pyramid Set (1,2,3,4,5 etc)
  • Incline Bench - 3x10
  • Bodyweight Dips - 5 max sets
  • Rear Delt Flys - 3x10
  • Tricep Pushdowns - 3x10
  • Followed by a 3 mile run

Wednesday - Cardio

  • Sprint training or some other sort of HIIT

Thursday - Squats

  • Squats - 5/3/1 programming
  • BBB Deadlifts - 3x10@ 50% (I tried doing the whole 5x10 at first but I found it very very hard to keep good form and probably not super necessary)
  • Weighted Lunges - 2x20
  • Crunches - 1 set of 100 (included because I'm in the Marine Corps and it's part of our yearly fitness test which is coming up for me)
  • Leg Curls - 3x10
  • Calf Raises - 3x10

Friday - Press

  • Press - 5/3/1 programming
  • bench press - 5x10@50%
  • bodyweight pull ups - 5 maximum sets
  • DB rows - 3x15
  • Lateral DB raises - 3x10
  • DB Curls - 3x10
  • Lat pull downs - 3x10
  • 3 mile run

Saturday - Cardio

  • long, slow distance run (5+ miles)

Sunday - Rest

/r/Fitness Thread