My OHP 1rm is 80, my bench 1rm is 120 kg.
I actually dont know my squat and my deadlift max is rigth.
I have been struggeling with som back issues in the past, so it is only recently i started pushing weight in those again. But i think my squat and deadlift both are around 150 kg now, so no number that are bragworthy.
But IÃ??Ã?Â´m happy to se how they are moving up, the corework(abs, lowback, mobility and stretches) are really what I have been missing, so I feel a lot stronger in my entire body than I have done in a long time. So the numbers will come.I Think I will run 5 3 1 a couple of cycles and the retest my maxes so IÃ??Ã?Â´m more in tune with the real numbers.
Do you have experience with other programs such as Sheiko, Smolov Jr or Hepburns programmes or even 5x5, or did you do 5 3 1 from the beginning.
My goals, are to keep the progression with 2,5 kg in the upperlifts and 5 kg in the lower body lifts every 4 weeks as the programe dictates and loose weight.
This will make it hard but not impossible.
Im currently down from 134 to 131,5 kg, and would like to end at 110-115 kg, taking it in minigoals by 5 kg. I have always been a big guy, also before i started lifting with a big back and big legs, so I will never be “small”, no mather where I end up.
Not a cut, just practing common sence also in my eating.
Cheers m8, will make an effort to log my trainings.[/quote]
I have dabbled with Starting Strength 3x5 in the past, but 5/3/1 is the first powerlifting program I’ve seriously followed. I began it mid-way through 2011.
The Juggernaught method is another program which really interests me. But I have read Wendler saying he is developing a “year plan” for 5/3/1 which will include various hypertrophy, strength and power phases, so if it is ready for 2013 I will likely follow that.
You’re a big dude! How tall? You are lucky to have a huge size to chisel down. I am desperately eating and lifting to try and get up to 100kgs at 182cm/6 foot haha.
I’m sure now your back issues are over, your deadlift and squat will fly up really fast, particularly as you strengthen your core and increase mobility, as these are key.