I recently read Jim Wendlers 531 book and it just made so much sense that I figured instead of chopping and changing what im doing week in week out and making no real progress why not give a tried and tested method a go, set some realistic goals and put a realistic time line on these goals and hopefully reach them.
My current best lifts are
Squat 160k (HTC)
Bench Press 120k
Military Press (No Idea)
These are my absolute best lifts I’ve ever achieved in the weight room but I would say they are not realistic true rep maxes because I achieved the 160k squat after adopting John Broz’s squat everyday method. Yes it worked I went from a 120k 1rm to a 160k 1rm in 12 weeks but this was squatting twice a day every day not exactly sustainable if you have a full time job and your out at sea 6 months a year.
Any how after not squatting twice a day everyday I attempted 130k and was crushed so although this method is brilliant and undoubtedly works if ya don’t keep it up your goals soon diminish. Ive deadlifted 220k from the floor a handful of times but every time I was wearing straps and my back was arched over like Quazimodos so obviously that isn’t good. As for Bench Press 120k most 16 year olds would laugh at this!!!
Time to get serious make a plan stick to it and achieve my goals!
I worked out from this my training maxes that I was going to use for the Programme
Squat 120k - 10% 107.5k
Bench Press 120k - 10% 107.5k
Sumo Deadlift 200k - 10% 180k
Military Press 70k - 10% 62.5k
Then I was so excited I programmed my full training for the next 12 months making the necessary increases for each lift and the Goals I have set myself for August 2014 are
Military Press 95k
Bench Press 140k
Hopefully I will achieve these goals in the given time frame!
Body Fat 10-15%
8/8/13 531 Cycle 1
70k 5, 80k 5, 92.5k 9
B1 Thick DB Rows
B2 Thick Bar Bench Press
Decided to employ The Boring But Big Method to kick things off these were done in superset format resting 90secs between each set