This is my first post here so a quick introduction before I get started on the topic. My experience in weight training is very limited (6 months or so) however I come from an extensive competitive background in various sports including boxing and triathlons etc.
Previously I had never even looked at a barbell let alone stepped into a weights room, however due to a wake boarding accident where I suffered an open compound fracture of my right ulna through the various rehab work I was doing my interests quickly turned to strength training and now powerlifting.
Due to the nature of sports I previously competed in over time I had developed a pretty high work capacity and before long I found myself training hard through 2-3hr powerlifting sessions 3-4 days a week. Suffice to say I am hooked, and I plan on competing as much as I can. My best lifts to date after half a year of weight training at a BW of 198 are:
Now a friend has pointed me in the direction of sheiko training which obviously due to its specificity and high volume has already appealed to me. I did some homework and have no doubt the system works, and I understand guys train with it year round I just don’t feel like I have gotten everything out of my beginner gains just yet. This is when I checked out 5/3/1 for powerlifting.
Everything about it seems fantastic, slow and steady with plenty of chances to get under heavier weight, simple and smart wave loading and basic progression at varying intensities and volumes. Just one complaint… no volume or frequency haha.
So in my infinite wisdom and experience in powerlifting (insert sarcasm here) I have put together my own 5/3/1 for powerlifting template (3/5/1) blended with 5/3/1 but with sets across at the top weight for multiple exposures in the comp lifts on alternating days.
Sounds complicated I know, but its not I promise.
So here goes, it looks a little something like this
wk1 3s week
Squat (351 powerlifting)
2-3 heavy singles
Bench (Standard 531 w sets across)
Safety bar squat
Light RDLs 5x5
Weighted abs 3x10-20
2-3 heavy singles
Military press (standard 531)
Deadlift from boxes work up to heavy 1x5
Dips + chins 5x5
Bench (351 powerlifting)
2-3 heavy singles
Squat (standard 531 w sets across)
2 board bench work up to heavy 1x5rm
Db flyes 5x10
Basic fluff stuff, rehab, prehab, gpp, light conditioning etc.
Now to explain… that is the general layout from week to week. obviously second weeks primary exposure to each lift is 5s up to 85% and back down in the same ladder fashion (no singles) and a 5x3 @ 90% sets across as a second exposure for both squat and bench on alternating days (mon/fri) and the 3rd week (531 week) will have the usual primary 531 sets and reps but will include some front squatting and incline bench as the second exposure to mix things up.
I liked sheikos way of performing the lift twice one day a week and will use that opportunity to specifically target a particular weakness EG Safety bar squats help core strength and back and 2 board press is helping a sticking point I have mid way up on the bench, however those exercises are subject to change and will do so depending on what sucks in my lifts at that point. This includes deadlifts from boxes. Assistance work also may vary but is only there to prevent injury and keep my body healthy.
I know some may say stick to one or the other, so my answer to that is, I love the concept of specificity and gains made through volume and frequency but I am still a novice and linear progression can still benefit me.
So I used the concept of wave loading from 351 and 531 combined the two added some volume and turned all my assistance exercises into another form of movement specific to the competition lifts in an attempt to get the best of both worlds. I will increase percentages as per normal in 531 and until I am advanced enough to move to a block volume training style like real sheiko will make the most of LP gains as above.
Now after all of that writing and making it seem like im some smart ass and I have all the answers I wanted to share my template with those far more experienced than me incase I have missed something. Which I more than likely have!
So if anyone can see holes in the way I have set my bastardized 531/351 sheiko volume mongrel program please let me know. I am all ears, I have had a lot of experienced preparing and peaking for comps in everything but powerlifting so programming is already a big interest, so I know mistakes can easily be made, and initial principles and philosophies can be left out or lost, often at the detriment of the program.
Sorry this may have been long winded I hope if nothing else it made for an interesting read or inspired some ideas of your own.