Yo peeps! I recently started the 5/3/1 powerlifting routine by Jim Wendler. If you don't already know i'm training for my second powerlifting competition (For ADAU Raw Power federation). I'm in the middle of my third week of the program and i'm lovin' it! A quick overview of the program is it's centered around percentages and the four main compound lifts: Bench, Military Press, Squat, and Deadlift. It runs in four week cycles which are centered around doing 3 sets of 5 reps, 3 sets of 3 reps, 3 sets of 5/3/1, and a deload week for the main compound lifts. On the last set (of your compound lifts) you always do submax reps (meaning going until you only have either 1 rep or 1/2 a rep left - never to complete failure). The axillary/assistance lifts are very flexible and can be customized. I'm doing one axillary/assistance lift for each body part for 5 sets of 10 reps. This way it really works your specified muscle and gives you a good pump. Now to explain the percentages. When first beginning the program you determine your true 1RM (one rep max) for each of the main lifts. After you figure your 1RM you take 90% of it and use it as if it were your 1RM. The reason behind this is it allows you to progress longer and not burnout as quickly. Mind you this takes lowering your ego, but it's worth it in the end, especially when your in the gym progressing week after week and the guys around you are burnt-out, complaining that they plateau after four weeks of lifting. There are set percentages to do each week as you push your self on the last set. After each four week cycle you add 5lbs to your upper body compound lift and 10lbs to your lower body compound lifts. Too many times guys are focused on gaining 80lbs to their bench in 6-8 weeks, not having a reasonable/attainable goal in mind. Each week (heck for each cycle) that you push out one more rep or add 2-1/2 pounds your gaining and ultimately fulfilling your goal of progression. That is a quick overview of the 5/3/1 program - of course there is a lot more to explain, but that is the gist of it. Keep hitting it hard - no matter what workout your doing, push yourself to progress every week, getting better and better.
With love - Johnathon
Good stuff Johnny! I love the focus of this program being progressive and having calculated percentages. If we fail to plan, we plan to fail. So many guys go to the gym without a program or specific goal and end up burning out and never getting truly strong. Set goals for where you want to be in 6-8 weeks and strive to meet those. Thanks for explaining and writing this out brother!
ReplyDeleteHow many days a week are you lifting?
ReplyDeleteFour days a week. My last program and this one have been four days a week and I really enjoy the added rest. Typically M,T,Th,F.
ReplyDeleteGood deal, ya I think 4 days a week is the best split for strength along with the added days for rest. Ive been doing M,W,Th,Sat. I do strongman on saturdays and love doing it in the afternoon when its light out!
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