Workout

Bench Press

20 (warmup) x10/10

40x10

60x10

70x10

80x10

Incline barbell press

30x10

45x5

60x10

Machine flys

33x10

47x5

61x10

Lat Pulldowns

40x10

60x5

75x10

Barbell biceps curl

20x10

30x5

45x

Hammer curls

12.5x8/8/8

Triceps Pushdowns

16.25x10

26.25x5

36.25x12

2TPW W3 Workout A

Squat

20x5

60x5/5/5/5/5

Bench Press

20 (warmup) x10

40x10

60x10

70x10

80x10

Machine flys

33x10

47x5

61x13

Lat Pulldowns

40x10

60x5

75x14

Military Press dumbbell 

12.5x10

17.5x5

30x8

Barbell biceps curl

20x10

27.5x5

35x11

20x7/7/7

Straight bar push downs 

16.25x10

26.25x5

36.25x10

2TPW W2 Workout B

Bench Press

20 (warmup) x12

40x10

60x10

70x10

80x10

Dumbbell rows

20x10

30x5

40x12

Incline barbell press

30x10

50x5

70x8

Machine flys

33x10

47x5

61x10

Hammer curls

10x10

15x5

17.5x10

Overhead rope extensions 

13.75x10

23.75x5

33.75x10

Rope push downs

21.25x12/12/8

Squat

20x5

60x5/5/5

2TPW W2 Workout A

Skipping deadlifts due to lower back discomfort

Bench Press

20 (warmup) x10

40x10

60x10

70x10

80x10

Incline barbell press

30x10

45x5

65x10

Machine flys

33x10

47x5

61x10

61x8

Lat Pulldowns

40x10

60x5

75x10

Military Press

20x10

35x5

45x10

Barbell biceps curl

20x10

30x5

40x10

Hammer curls

12.5x10/10/10

Triceps Press

16.25x10

26.25x5

36.25x15

2TPW W1 Workout B

Squat 

60x12-4-4

Bench Press

20 (warmup) x10

40x10

60x10

70x10

80x10

Barbell rows

40x10

60x5

70x8

Incline barbell press

30x10

45x5

60x13

Machine flys

32x10

45x5

59x15

Hammer curls

8x10

12x5

16x10

Rope push downs

15x10

25x5

35x7

2TPW W1 Workout A

Deadlift

60 (warmup) x5

80 (warmup) x3

100x2

110x2

120x2

130x2

140x2

Bench Press

20 (warmup) x10

40x10

60x10

70x10

80x10

Machine flys

25x10

39x5

52x15

Pulldowns with underhand grip 

41x10

61x5

82x7

Military Press

25x10

40x5

55x4

Barbell biceps curl

20x10

25x5

30x15

Triceps Press

15x10

25x5

35x12

Thoughts

B531 BBB has been an effective strength program for me, however with school starting I intend to cut down the number of training days to 2 times per week.

I will be following this article quite closely:

http://www.t-nation.com/free_online_article/most_recent/2_times_a_week_for_twice_the_gains

My current lifts are at:

Bench 115

Deadlift 160

Squat 105

Military Press 75

With this new program, I should warm up more thoroughly:

Defranco agile 8

Bands for shoulder & elbow health

Face pulls (3 sets x 15-20 reps light weight)

B531 W9D3 Deadlift

60x5

75x5

90x3

97.5x5

112.5x5

127.5x8

BBB 

97.5x5/5/5/5/5

Incline barbell press superset lat Pulldowns

60x8/8/8/8

70x8/8/8/8

Ez bar curls superset straight bar push downs 

20x12/12/12

28.75x12/12/12

B531 W9D1 Bench

20x15

42.5x5

52.5x5

62.5x3

67.5x5

80x5

90x8

Joker

95x3

BBB

67.5x5/5/5/5/5

Dips

10x8/8/8/8

Machine flys

47x12/12/12

Kroc Rows

35x20/20/20

HIIT x 3 rounds 

15 20kg kettle bell swings

5 goblet squats

3 push-ups 

B531 W8D1 Bench

20x10

42.5x5

52.5x5

62.5x3

67.5x5

80x5

90x9

BBB 

67.5x5/5/5/5/5

Feeling sick

B531 W7D5 Squat & Press (Deload)

Squat

20x8

40x5

50x5

60x3

65x3

75x3

85x3

BBB 

50x5/5/5/5/5

Military Press

20x8

30x5

35x5

42.5x3

47.5x3

52.5x3

60x3

Tbar rows

45x20/10

B531 W7D3 Deadlift (Deload)

60x5

75x5

90x3

97.5x3

112.5x3

127.5x3

BBB

75x5/5/5/5/5

Incline barbell bench superset lat Pulldowns

50x8/8/8

60x8/8/8

Seated hammer curls

12.5x10/10/10

HIIT (5 sets)

15 20kg kettlebell swings

5 goblet squats 

3 push ups

B531 W7D1 Bench (Deload)

20x12/10

42.5x5

52.5x5

62.5x3

67.5x3 (65%)

80x3    (75%)

90x3    (85%)

BBB

52.5x5/5/5/5/5

Incline db press

20x8/8/8/8

Machine flys

32x15/15/15

Kroc rows

26x20/20/20

Barbell curls

20x12/12/12

B531 W6D5 Squat & Press

Squat

20x10

45x5

52.5x5

60x3

62.5x5

75x3

82.5x6

Joker

87.5x1

92.5x1

100x1

105x1

BBB

65x5/5/5/5/5

Military Press

20x10

32.5x5

40x5

45x3

47.5x5

55x3

60x7

Joker

65x1

70x1

BBB

47.5x5/5/5/5/5

B531 W6D3 Deadlift

72.5x5

87.5x5

102.5x3

110x5

122.5x3

137.5x4

Joker

145x1

152.5x1

Ugly form, maintain estimated 1RM 160 for next cycle 

BBB

110x5/5/5/5/5

Incline barbell press superset lat Pulldowns

50x15/15/15

60x15/15/15

Db pullovers

22.5x12/12/12

B531 W6D1 Bench

20x10

50x5

60x5

70x3

75x5

85x3

95x6

Joker

100x1

105x1

110x0

BBB

75x5/5/5/5/5

Incline db press 

25x8/8/8/8

Machine flys

47x12/12/12

Kroc rows

35x20/20/20

B531 W5D5 Squat & Press

Squat

20x8

40x5

47.5x5

57.5x3

60x3

70x3

77.5x9

Joker

82.5x2

BBB

60x5/5/5/5/5

Military Press

20x5

30x5

35x5

42.5x3

45x3

52.5x3

57.5x8

Joker

60x3

62.5x3

BBB

45x5/5/5/5/5

Pull-ups

Body weight x5/5/5/5/5

B531 W5D3 Deadlift

65x5

80x5

95x3

102.5x3

117.5x3

130x8

Joker

137.5x3

145x2

BBB

102.5x5/5/5/5/5

Incline barbell press superset lat Pulldowns

50x12/12/12

60x12/12/12

These felt easy, aim for 15 reps

Db pullovers 

22.5x12/12/12

Db side lateral raises

7.5x15/15/15

Cardio

Hill sprints

8 sets of 50m

Leg raises

3x12

B531 W5D1 Bench

20x12

45x5

55x5

65x3

70x3

80x3

90x8

Joker

95x3

100x2

BBB

70x5/5/5/5/5

Incline db press 

25x8/8/8/6

Machine flys

47x12/12/12

Kroc rows

35x20/20/20

Seated hammer curls 

15x8/8/8 (last set poor form)

Barbell curls

20x10/10/10

B531 W4D5 Squat & Press

Squat

20x5

35x5

45x5

52.5x3

57.5x5

65x5

75x10

Joker

80x5

BBB

57.5x5/5/5/5/5

Press

20x10

27.5x5

32.5x5

40x3

42.5x5

47.5x5

55x10

Joker

57.5x5

BBB 

42.5x5/5/5/5/5

Pull-ups

Body weight x 6/6/6/6/6

B531 W4D3 Deadlift

60x5

72.5x5

87.5x3

95x5

110x5

122.5x10

Joker

130x5

BBB

95x5/5/5/5/5

Incline barbell bench superset lat Pulldowns 

45x15/15/15

55x15/15/15

Db pullovers

20x12/12/12

Hammer curls

15x10/10/10

Barbell curls

25x10/10/10

Cardio

Hill sprints

8 sets of 50m

Leg raises

3x12

B531 W4D1 Bench

20x12/10

40x5

50x5

60x3

65x5

75x5

85x10

Joker

90x5

BBB

65x5/5/5/5/5

Incline db press

25x10/10/8/6

Cable crossovers 

13.75x12/12/12

Kroc rows

35x20/20/20

Barbell curls 

20x15/15/15

B531 W3D5 Squat & Press

Squat

20x5

37.5x5

45x5

52.5x3

55x5

62.5x3

70x10

Joker

75x1

80x1

85x1

92.5x1

BBB

55x5/5/5/5/5

Military Press

20x6

30x5

37.5x5

42.5x3

45x5

50x3

57.5x7

Joker

60x1

65x1

BBB

45x5/5/5/5/5

Pull-ups

1chain x8/8/8/5/5

Body weight x8/8

Face pulls

23.75x15/15/15

B531 W3D3 Deadlift

65x5

77.5x5

90x3

95x5

107.5x3

120x10

Joker 

130x1

140x1

150x1

BBB

95x5/5/5/5/5

Incline barbell bench superset lat Pulldowns

40x15/15/15

65x15/15/15

Dumbbell pullovers

20x10/10/10

Barbell curls

25x10/10/10

B531 W3D1 Bench

20x15/10

45x5

55x5

65x3

67.5x5

77.5x3

87.5x8

Joker

92.5x1

97.5x1

102.5x1

BBB

67.5x5/5/5/5/4 (right chest feeling tight)

Incline db press 

25x8/8/7

Kroc rows

30x20/20/20

B531 W2D5 Squat

20x5

32.5x5

40x5

47.5x3

52.5x3

60x3

65x12

Joker

67.5x3

70x3

BBB

52.5x5/5/5/5/5

Incline barbell press 

20x10

40x15/15/15/15

Dips

Body weight x12/12/12

Straight bar curls 

25x12/12/12/12

B531 W2D4 Press

20x5/5

27.5x5

32.5x5

40x3

42.5x3

47.5x3

55x10

Joker

57.5x3 (feeling slow today)

BBB

42.5x5/5/5/5/5

Arnold Press

17.5x15/15/11

Db side lateral raises

10x15/15/15

Pull-ups

1chain x5/5/5/5

Body weight x10/8/6/6

B531 W2D2 Deadlift

60x5

70x5

82.5x3

90x3

102.5x3

115x11

Joker

120x3

130x3

135x3

BBB

90x5/5/5/5/5

Lat pulldown 

65x15/15/12/9

Db pullover 

20x10/10/10

Barbell curls

17.5x12/12/12/12

Db preacher curls

10x8/8

B531 W2D1 Bench

20x12/10

42.5x5

50x5

60x3

65x3

72.5x3

82.5x10

Joker

87.5x3

92.5x3

95x1 (failed at 2)

BBB

65x5/5/5/5/5

Incline db press 

25x10/9/7

Cable crossovers

11.25x12/12/12

Kroc rows

30x20/20/20

Hammer curls

15x10/10/10

Incline bench curls

10x8/8/10

B531 W1D5 Squat

20x5/5

30x5

37.5x5

45x3

47.5x5

55x5

62.5x10

Joker

67.5x5

BBB

50x5/5/5/5/5

Incline barbell press

20x10

40x5

50x15/13/8

Weighted dips 

1chainx10/10/10

Skull crushers 

20x12/12/12

Straight bar push downs

21.25x12/12/12

Overhead cable rope extension 

18.75x12/12/12

B531 W1D4 Press

20x5

25x5

30x5

37.5x3

40x5

45x5

50x12

Joker

52.5x5

55x5

BBB

40x5/5/5/5/5

Arnold db press

17.5x8/8/8/8

Side lateral raises

10x15/15/15

Cable rear delt flys

6.25x15/10/9 drop set 3.75x8

Pull-ups 

1chain x6/6/5/4/4

Body weight x8/8/4/5

Hammer curls

12.5x10/10

B531 W1D2 Deadlift

52.5x5

65x5

77.5x3

82.5x5

95x5

107.5x11

Joker

112.5x5

BBB

82.5x5/5/5/5/5

Lat pulldown

55x15/15/15

Wide grip machine rows 

45x8/8

Ez bar curls 

20x12/12/12

Db preacher curls

12.5x8/8/8

B531 W1D1 Bench

Restarted the program due to a week of inactivity and irregular diet

20x15/15

37.5x5

45x5

55x3

60x5

67.5x5

77.5x13

Joker

82.5x5

BBB 

60x5/5/5/5/5

Incline db press

22.5x12/9/6/5

Cable crossovers 

11.25x12/12

Kroc Rows

30x20/20/20

Curls in the rack 

17.5x12/12/12

B531 Deadlift W3D2

60x5

72.5x5

82.5x3

90x5

100x3

112.5x9

Joker

120x1

125x1

130x1

BBB

90x5/5/5/5/5

Lat Pulldowns

54.5x10/10/10 drop set 41x6

Straight bar tricep push downs superset hammer curls

49.5x10/10/10

10x10/10/10

B531 Bench W3D1

20x12/10

45x5

52.5x5

60x3

65x5

75x3

82.5x6

Joker

87.5x1

92.5x1

95x1

BBB

65x5/5/5/5/5

Incline DB Press

26x8/8/6/6

Kroc Rows

34x20/20/20

Barbell curls

20x10/10/10

B531 Squat W2D5

20x5/5

32.5x5

37.5x5

45x3

47.5x3

55x3

62.5x8

Joker

65x3

67.5x3

BBB

47.5x5/5/5

Standing calf raises

49.5x15/15/15/15

Lat Pulldowns

54.5x12/12/12

Ez bar curls superset straight bar tricep push downs

20x10/10/10

43x10, 49.5x10/10

B531 Press W2D4

25x5

30x5

37.5x3

40x3

45x3

50x11

Joker

55x3

BBB

40x5/5/5/5/5

Side lateral raises

9x12/12/12/12

Face pulls

22.5x25

36x20/20

Pull-ups

10/5/5/5/7/6/4/4/4

B531 Deadlift W2D1

55x5

65x5

77.5x3

85x3 (did 85 instead of 82.5)

95x3

107.5x11

Joker

112.5x3

117.5x3

BBB

82.5x5/5/5/5/5

Wide grip seated rows

54.5x10/10/10

Barbell curls 

20x12

25x10

30x8

Preacher curls

Ez bar + 10 x12/12

B531 Bench W1D7

One day early due to exams

Flat Bench

20x12/12

40x5

47.5x5

52.5x3 (instead of 57.5 oops)

60x3

70x3

77.5x11

Joker

82.5x3

85x3

BBB (2sec pause, closer grip)

60x5/5/5/5/5

Incline DB Press

26x8/8/7

Kroc Rows

32x20/20/20

B531 Squat W1D5

20x5/5

30x5

37.5x5

45x5

47.5x5

55x5

62.5x6

Singles

64x1

70x1

72.5x1

Ez bar curls 

Bar+22.5 x12/12/12

One arm preacher curls

7x12/12

B531 Press W1D4

Face pulls & Band work

Military Press

20x8

22.5x5

27.5x5

32.5x3

37.5x5

42.5x5

47.5x13

Joker 

50x5

52.5x5

BBB

37.5x5/5/5/5/5

Side lateral raises

7x15/15/15

Rear delt flys

6x15/15/15

Pull-ups

10/8+2/5/5/5/5/3/3/3/2

B531 Deadlift W1D2

Deadlift

47.5x5

60x5

72.5x3

77.5x5

90x5

100x12

Joker

105x5

BBB

77.5x5/5/5/5/5

Wide grip seated rows

61x10

54.5x10/10

Barbell curls

20x15/15/15

B531 Bench W1D1

Flat Bench

20x12

35x5

45x5

52.5x3

60x5

65x5

75x12

Joker

80x3

BBB

57.5x5/5/5/5/5

Incline DB press 

25x8/7/6

Cable crossover

18.5x15/15

Kroc Rows

30x20/20/20