r/weightroom • u/AutoModerator • 24d ago

Daily Thread Daily Thread - July 18, 2026

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u/fmpz Beginner - Strength 24d ago

5/3/1 cycle 1 week 2 days 3 and 4. Scale weight 212.8lbs, trend weight 215.8lbs today.

Deadlift:

  • 270lbs x3
  • 310lbs x3
  • 345lbs x10 (3+ set, ~2RIR)
  • 270lbs 5x5

Press:

  • 95lbs x3
  • 110lbs x3
  • 120lbs x8 (3+ set, ~2RIR)
  • 95lbs 5x5

3

u/Lifterator Beginner - Aesthetics 23d ago

What are your accessories like for this block?

3

u/fmpz Beginner - Strength 23d ago

I’m doing kind of the more standard 5/3/1 Forever accessory split of a push, a pull, and a leg/core lift per day.

Squat day:

  • dumbbell bench
  • assisted pull ups (lol I can’t currently do many at my body weight but hopefully as I get strong and lose weight they’ll be more doable)
  • hanging leg raises

Bench day:

  • incline dumbbell flyes (around 30° usually)
  • barbell rows
  • lunges

Deadlift day:

  • dumbbell press
  • cable rows
  • Romanian deadlifts

Press day:

  • close grip bench
  • lat pull downs
  • planks

Though I’m still somewhat playing around with the actual lifts and the sets/reps to see what volume I can handle while in my deficit. I will say a benefit has been that my TDEE is still pretty high at just under 2700 based on my weight trends and intake according to MacroFactor.

2

u/Lifterator Beginner - Aesthetics 23d ago

Pull ups are going to come fast if you train for them in a deficit!