5, 3, 1, Go:
I've been training by myself for some time and hope to get in contact with some likeminded people here. I've dabbled with GPP-training but my lack of strength has always kept me back. This is my log in my pursuit to get stronger.
(Being a novice weight trainee) I chose to follow Wendlers 5/3/1 method since it's accessible and I like the structure. My weeks will look something like this:
My primary assisting exercises will be: TGU, kroc rows, dips, pull ups and power cleans.
One or two times a week I will add some conditioning. I'll keep it short and simple, doing sprints, hill runs, rowing and some circuits with sandbags, kettlebells and bodyweight exercises.
All in all a pretty straight-forward and simple program.
My goals for 2010 (1RM):
Due to my bad back I only tried to find my 1RM on SP (72,5 kg in november) the last two years. I've been doing heavy singles (but nowhere near an 1RM) on FS (115 kg) but haven't bench pressed the last ten years or so. About the deadlift my only concern is not aggrevating my bad back.
I'm 35 years old and have a bodyweight of 90 kg.
Cycle 1, Week 1
First week of 5/3/1 done; really like it! Since I started way below 90% of my 1RM on several lifts Iíve been feeling very fresh after the workouts.
Two questions for someone more knowledgeable than me:
Day 1: Bench Press 5*60, 5*67,5, 14*75 kg. Stopped before getting close to failure. Wanted to try this out before repping away like crazy. Assistance: Kroc rows 1*max with 24 kg. TGU for 6 minutes (quality not quantity).
Day 2: Front Squat 67,5*5, 77,5*5, 10*87,5 kg. Assistance: Power clean, 2 on the minute for 10 minutes, 65 kg (performed before FS). Very light, going to progress these by 1,25 kg every week. Good Morning, 3*25, 25 kg (prehab for my back).
Day 3: Shoulder Press 5*42,5, 5*50, 11*55 kg. Assistance: Dips 5*10 (BW). Good Morning, 3*25 30 kg (prehab).
Day 4: Deadlift 5*80, 5*90, 10*100 kg. Due to my bulging disc Iím being very cautious deadlifting. Assistance: PU 3*max (10/6/5). Didnít like doing PU after DL and plan to switch the order of PC and PU. L-Sit, aggregate 1 min (took forever).
Conditioning: none this week. Read an article by Dan John on T-Muscle where he mentioned doing Bikram Yoga. Got inspired, I often cheat when it comes to stretching, and tried it twice on my rest days. Very humbling. Realized I have northern Europeís stiffest ankle joints.
Focused on slouching and active recovery the past few days (Bikram Yoga Ė not decided what to make of this yet). Hopefully one of the benefits with 5/3/1, compared with going for broke every other day, is avoiding being dead tired and sore all the time. Something for all the met heads to consider.
13*80 kg Ė stopped shy of failure with a couple of reps
* Kroc rows: 1*40, 20 kg
* Good morning: 3*25, 30 kg (prehab)
In fact on EliteFTS Wendler fields a few questions about this in a Q&A section and he basically says the same thing about playing around with it. He says certain movements work better for some than others - for example Kroc Rows work really awesome for him. Here's a link to the Q&A section over there so check it out and it'll really help you - he's always answering questions and seems really good about fielding almost anything anyone throws at him.
If you're trying to shorten deload week by making it 2 days so you can get to a new cycle faster - don't. Give your body a break. If you're wanting to combine the movements so you have more days off, I don't think that'd be a problem. Bottom line - take a full 4 weeks for each cycle. You're in no hurry.
Thanks for the input, I really appreciate it!
Good luck with this. I'm actually starting this week on 5/3/1, and with very similar stats (35 yr old, 202 lbs, and recovering from a partially torn gluteas medius last Oct). Hope you do well.
C1 W2 D2
Warmed up thoroughly before the front squats to be on the safe side, even though Iíve never have had any problems doing heavy FS. The thing that aggravates my injury is stress, bad posture and high reps of stupid things like the air squat.
* PU, 3*max (12/7/6) - felt good doing PU after FS instead of after DL
* L-Sit, aggregate 1 min.
C1 W2 D3
Slept nearly 12 hours before this session. Stressful weeks at work and at the same time we sold our apartment; needed the rest.
* Dips 5*10 - BW, have gained 3 kg the last weeks so that was my increase
* Good morning 3*25, 30 kg (prehab)
C1 W2 D4
Yet another full nights sleep. Deadlift today so I was extremely cautious. 40 min warm up (incorporated some drills from Diesel Crew) and many specific warm up sets.
10*107,5 kg - far from max, just taking it easy and getting into DL:ing again
* Power Cleans, 2 on the minute for 10 minutes, 67,5 kg - liked performing them before the DL.
* TGU for 6 minutes (quality), 24 kg
C1 W3 D1
* Kroc rows, 1*40, 20 kg
* Good morning, 3*25, 30 kg (prehab)
Been feeling a bit stiff in my lower back (stress related). Postponed today's planned front squat session. Have an appointment with my naprapath (manual medicine) tomorrow morning.
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