In a previous post I listed my current goals. The goals are the destination.
What follows is the route map.
The Foundation – Jim Wendler’s 5/3/1
Trying to get strong is bordering on an obsession of mine. I stalled out on linear progressions a long time ago and the 5/3/1 program has been a godsend. It’s taken all the hard work out of planning my lifts. I’ve got a spreadsheet where I plug in my maxes and it tells me what I need to lift each day. Simples.
Each day features one lift done according to my 5/3/1 rep scheme for the day.
Assistance Work
On upperbody 5/3/1 days my assistance work is gymnastics based.
On lower body 5/3/1 days, the assistance work is Olympic lifting based.
The gymnastics work is based upon Coach Sommer’s excellent Building the Gymnastic Body book. If you don’t own this get it. Now.
I rotate through various combinations of movement families i.e. Handstand Push Ups + Pull Ups or Core + Lower Body on each upperbody workout usually doing 3 sets of 3-5 reps for each movement. When a movement gets easy, I move up to the next difficulty level for that movement family.
For Olympic Lifts, on the Deadlift days, I do Clean and Jerks, and on Squat days, I Snatch.
Week 1 I work up to 85% 1RM. Week 2 – 90% and in the final week before deloading 95%-100% depending on how the weights feel.
Technique work is added as needed.
Conditioning
For conditioning, I do typical CrossFit style metcons, but regulate the intensity based upon fatigue. The metcons are chosen based upon the exercises performed earlier in the workout and should compliment the strength training.
Here is a sample week…
Monday
A. Overhead Press
2 ramping sets and then…
5 reps @ 65% Training max
5 reps @ 75% Training max
AMRAP – 5 reps minimum @ 85% Training max
B1. Handstand Push Ups on Parallettes 3×5
B2. Wide Grip L-Pullups 3×5
C. Metcon
10-1 KB Swings
1-10 Burpees
Tuesday
A. Clean & Jerk
Work up to 85% 1RM
B. Deadlift
2 ramping sets and then…
5 reps @ 65% Training max
5 reps @ 75% Training max
AMRAP – 5 reps minimum @ 85% Training max
C. Metcon
15:00 AMRAP
Row 250m
7 Handstand Pushups
Thursday
A. Bench Press
2 ramping sets and then…
5 reps @ 65% Training max
5 reps @ 75% Training max
AMRAP – 5 reps minimum @ 85% Training max
B1. Reverse Leg Lifts (Straddle) 3×5
B2. Pistols (Jumping) 3×5
C. Metcon – Cindy
20:00 AMRAP
5 Pull Ups
10 Push Ups
15 Squats
Friday
A. Snatch
Work up to 85% 1RM
B. Back Squat
2 ramping sets and then…
5 reps @ 65% Training max
5 reps @ 75% Training max
AMRAP – 5 reps minimum @ 85% Training max
C. Metcon
5 Rounds for time:-
3 hang Power Cleans
6 Box Jumps
9 Push Ups
12 KTEs
The aim of all this is to keep all the numbers ticking upwards. I keep results for everything and then try and make sure the next time I do something it’s heavier or faster or done with better technique.
Thats about it really. Shoot me anyquestions you might have.
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