I signed up to start posting my logs, so I can keep track. My goal is to gain strength over a long period, whilst remaining healthy and playing basketball/other sport a lot during the week.
I’m doing the 5/3/1 2 day split from the Reloaded article on T-Nation. I’m going to do this for one cycle and then contemplate switching to a 2 day split with two big lifts a day. For now though I will focus on getting as much out of the assistance exercises as possible.
My strength is unimpressive. Here are my stats.
1RM calculated from 4-5RM
Bench: 81.55kg (70kgx5)
Military Press: 56.6kg (50kgx4)
Squat: 116.5kg (100kgx5)
Deadlift: 113.2kg (100kgx4)
My deadlift has always been lagging behind my squat. Recently I improved my form and increased it, and lifted 100kg for 4 reps (the most I’ve deadlifted). But, it is still behind the squat. I’m not sure why?
I have done weight training on and off for the last year (mainly off), and have always stopped due to recovery being too much whilst playing lots of sport. However, I enjoy strength training in its own right, and really want to find a program that I can do alongside lots of activity .Hopefully a version of 5/3/1 will fufill this.
Prior to now I was doing starting strength two days a week for a few months, starting with a squat below 60kg. But, even squatting twice a week didn’t allow me to recover properly for sports (I foam roll and take care of myself).
For those not familiar with the 5/3/1 2 day split,
Monday: Squats 5/3/1, leg press 5 x 10, stiff leg deads 5 x 10, abs
Thursday: Bench press 5/3/1, dumbbell press 5 x 10, dumbbell row 5 x 10, biceps curls.
Monday: Deadlift 5/3/1, safety bar squat 5 x 10, good mornings 5 x 10, abs
Thursday: Overhead press 5/3/1, chin-ups 5 x 10, dips 5 x 10, biceps curls.
Any advice/comments are welcome.