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.
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.
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*|
* 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
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!