ITS ALL ABOUT THE GAINS, MORE GAINS NO TROUBLE!
MY CURRENT TRAINING PROGRAM
I am currently on a strength training program called the Jim Wendler 5/3/1. This is a 3-4 day week program which I have been using for seven months now and it has definitely been giving me all sorts of STRENGTH GAINZ!
This method revolves around the basic elements of strength training which consist of the Core compound movements. These are; the bench press, parallel squat, deadlift, and standing overhead press.
The beginning of the program requires starting from a light weight and slowly increasing weight every mesocycle (4-5 week cycle depending on how many days you train per week). Starting lighter allows for more room to progress forward, but for most lifters this is hard to accept as they mostly always want to start heavy! This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than EGO!!!
5/3/1 is mainly set up to slowly improve and break repetition records throughout the program. So goals are mainly counted on “rep records” and not the “one-rep max” that most lifters always try to test out to see if they’re getting any stronger. In my opinion I don’t think that this is a strong indicator to check whether or not you are building strength. Now on the other hand, if you can increase your reps on a certain weight then it shows that you have got stronger.
At the moment I am doing the 3 day split as I have work and family commitments which rule out the 4 day split for me. As I am on the 3 day split I rotate between the 4 core workouts.
Wendler’s 5/3/1 consists of 4 core workouts:
Workout A. Squat and assistance work.
Workout B. Bench Press and assistance work.
Workout C. Deadlift and assistance work.
Workout D. Overhead Press and assistance work.
Each training cycle lasts four weeks, with these set-rep goals for each major lift:
Week 1 *3 sets x 5 reps
Week 2 *3 sets x 3 reps
Week 3 *3 x 5reps, 3reps, 1 rep
Week 4 *Deload 3 sets x 5 reps
*not including 3 warm up sets
Then you start the next month cycle, using heavier weights on the core lifts which are specifically calculated from 90% of your 1 max rep. So after you finish the first cycle, you add five pounds to your 1RM calculations for the two upper-body lifts and 10 pounds to your 1RM for the squat and deadlift.
Along with the bench press, squat, shoulder press, and deadlift, 5/3/1 includes assistance exercises to build muscle, prevent injury, and create a balanced physique. Deloading workouts are also incorporated in Week 4 in order for your muscles to take a break and recover to get you refreshed and stronger for the next month’s cycle.