5/3/1 July 2012

Today, I finished another 5/3/1 cylce. Tomorrow, I’ll be on my way to Poland for a short vacation with my family. Good time for a deload week.

The Program

 I’ve covered the basic idea of 5/3/1 as well as my tweaks in quite a couple of posts, so here I’ll just present the weekly schedule:

  • Monday: Power Snatch from Hang, Power Clean from Hang
  • Wednesday: Deadlift, Bench Press
  • Friday: Squat, Shoulder Press

I didn’t always manage to stick to those days, so this week, for example, I had to work out on Monday, Tuesday and Thursday. However, the general idea should be clear.

For energy system work, I did the following:

  • Tuesday: Anaerobic capacity (stationary bike sprints, I1/I3)
  • Thursday: Aerobic capacity (steady state stationary bike, I1)

Also, this time I tossed in some assistance work. After each 5/3/1 session, I’d do 4 sets of pullups to technical failure with 90 seconds of rest in between sets.

The stats

As a base for my calculations, I used the following 1RMs:

  • Power Snatch from hang: 60kg
  • Power Clean from hang: 70kg
  • Squat: 145kg
  • Bench Press: 92.5kg
  • Deadlift: 145kg
  • Shoulder Press: 62.5kg

So here’s what I did over the last three weeks in terms of max strength training:

Session # Exercise Set % 1RM Weight Reps H1RM*
1 Snatch 1 65 40 5
2 75 45 5
3 85 52,5 4 57
Clean 1 65 47,5 5
2 75 52,7 5
3 85 60 5 68
2 Deadlift 1 65 95 5
2 75 110 5
3 85 125 5 141
Bench Press 1 65 60 5
2 75 70 5
3 85 80 5 90
3 Squat 1 65 95 5
2 75 110 5
3 85 125 6 145
Press 1 65 42,5 5
2 75 47,5 5
3 85 55 7 66
4 Snatch 1 70 42,5 3
2 80 50 3
3 90 55 5 62
Clean 1 70 50 3
2 80 57,5 3
3 90 65 6 75
5 Deadlift 1 70 100 3
2 80 115 3
3 90 130 6 151
Bench Press 1 70 65 3
2 80 75 3
3 90 82,5 6 96
6 Squat 1 70 100 3
2 80 115 3
3 90 130 4 142
Press 1 70 45 3
2 80 50 3
3 90 57,5 6 67
7 Snatch 1 75 45 5
2 85 52,5 3
3 95 57,5 4 63
Clean 1 75 52,5 5
2 85 60 3
3 95 67,5 4 74
8 Deadlift 1 75 110 5
2 85 125 3
3 95 137,5 6 160
Bench Press 1 75 70 5
2 85 80 5
3 95 87,5 4 95
9 Squat** 1 75 110 5
2 85 125 3
3 95 130 3 138
Press 1 75 47,5 5
2 85 55 3
3 95 60 2 62

* hypothetical 1RM, as calculated with [http://www.exrx.net/Calculators/OneRepMax.html]
** had a video shooting the day before and just couldn’t squat below parallel with 137.5kg, so I used 130kg instead

The future

 So when I return to Austria on August 1st, I’ll jump right into another cycle. However, I’ll tweak the system a bit, so it suits my needs even better:

  • I’ll probably ditch the power cleans and do weighted pull-ups instead. In his book, „advances in functional training“, Boyle points out that it’s a common mistake not to treat pull-ups as a strength exercise. So, instead of doing high rep ranges (12+), I’ll just make them a part of my 5/3/1 training and follow a GTG-approach on non-lifting days. I felt anyway that Wender’s original program – as great as it is in terms of strength gains – is awfully lacking any pulling movement whatsoever. So here the loose ands come together…
  • Since I won’t be doing pull-ups as assistance anymore, I’ll toss in a couple of sets for the core. That’ll aid my kicks in that a strong core handles power transfer better. 
  • I guess I’ll swap the stationary bike for two days of hard kettlebell snatching – Viking Warrior style!

As I’ll fight again come September, I won’t be doing too many grinds then. Rather, I think I’ll focus on snatches, cleans (probably even the full olympic version) and pull-ups, all in a 5/3/1 format.

Guess there’ll be a lot going on in Poland, so stay tuned!
So long,

take care

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