It’s been a while since I have logged my training and I thought I would start up again. (October of last year to be exact.) Here’s a quick catch up:
- Hurt my wrist, took take 3 months off
- Getting back in to the swing of it, consistency has not been there, but is improving
- Due to this, when I returned I dropped a bunch of weight off my calculations and decided to work my way back up
- Just completed a “Boring But Big” 3-Month Challenge. I figured that would be a good way to work the strength back up, plus I brought my body weight up to around 230
- Along with my normal 5/3/1 calcs, I used the following for my 3 month assistance numbers (Lift / 50% / 60% / 70%)
- Push Press / 95 / 115 / 135
- Deadlift / 215 / 260 / 305
- Bench Press / 110 / 130 / 155
- Squat / 190 / 225 / 265
- Felt good to get through the 3 month BBB, and feel like I’m almost back on target
Next, I have just finished week 1 of my 31st cycle of the 5/3/1 training program. If you are unfamiliar with it, and want a program that will make you strong, I highly recommend picking up a copy of Wendler’s book: 5/3/1: The Simplest and Most Effective Training System for Raw Strength
If you’re interested in my current calculations, feel free to take a look here
Now for the 1st week of 5/3/1:
Stretching before each is roller, shoulder stretching and (on deads/squats) leg stretch with band
Push Press:
Warm up sets
Working sets:
130 x 5
150 x 5
170 x 12
Assistance work:
Pull ups:
BW x 8 x 3
Curls
Tripcep pushdowns with red band
Deadlifts:
Warm up sets
Working sets:
300 x 5
345 x 5
395 x 10
Assistance work:
Good mornings:
135 x 8 x 3
HLR:
BW x 10 x 3
Bench Press:
Warm up sets
Working sets:
150 x 5
175 x 5
200 x 14 (*PR – 200 x 14 x .0333 + 200 = 293. 315 will be mine soon)
Assistance work:
Barbell rows:
155 x 8 x 3
Squats:
Warm up sets
Working sets:
260 x 5
300 x 5
340 x 10 (lame, should have gotten a few more reps)
Assistance work:
Stiff leg deads:
155 x 8 x 3
Ab crunch (ball):
BW x 10 x 3
And that’s where I’m at for now. At the end of this cycle, I’m planning to test my 1 rep maxes again. Looking forward to seeing where I am.