I’d like some feedback on my current training. I’m not new to 5/3/1 and have both the 2nd Edition and Beyond books. My family and I have recently moved and all of my weights and rack are in storage while my house is being built. For now I’m at a local gym which gives me access to more options than my home gym (probably bad) in my training. I do not compete, I just like being big and strong and look good naked. One thing I’ve been trying to do is avoid gaining too much fat while eating a shit ton - and for me that shit ton is about 3000-3200 calories a day, clean (but tasty!).
6 feet tall, 221 pounds, 13-14% bf.
Goal is to get stronger and stay lean or even get leaner through volume, not sacrificing performance for a rabbit diet.
Recently tested maxes (last week during my deload - I just felt really good during the deload so I did the high-intensity deload from Beyond 5/3/1 and joker set my way to these maxes instead of stopping at TM). I could have pushed these, but I was satisfied with the numbers as they were at or near my expectations.
Squat 470 lbs.
Bench 320 lbs.
Dead Lift 510 lbs.
Press 210 lbs.
Current injuries: some shoulder impingement that’s nagging, tendonitis in one knee; slight quadriceps strain in opposite leg, probably a compensation injury. All things that I take into account with my training; but these are par for the course at my age (I think) and lifting for 15 years, at very consistent for the past 6.
I set my training maxes to about 80-85% of tested max.
Sunday Hill Sprints
Tuesday Dead Lift
Wednesday Hill Sprints
I walk 2 miles every morning - some weeks less consistent than others, but I try to get at least 3, 2 mile walks a week at a brisk (like I’ve got somewhere to be in a hurry) pace. Hill sprints are about 50 yards and I do 10 of them, rest is simply the walk back down the hill. This is what seems to kill my knee/quad so I may swap this out for freestyle swimming sprints - not as effective as hill sprints, but less taxing on the quad/knee.
Quick note: my arms are quite strong in relationship to my chest, so you’ll see a lot of chest exercises as this to me is a weakness.
Press Day 5/3/1 rep maxes + LSF AMRAP superset w/ chin-ups on warm ups and main work
SST Close Grip Bench superset w/ chin-ups
Bench 5x10 BBB@50% superset with Dumbbell Rows
Dips superset with barbell curls 2-3 sets of 10-20 each
Triceps Rope Pressdown 3 x 15-20
Rear Delt Bent over Row 3 x 15-20
Deadlift Day 5/3/1 rep maxes + LSF AMRAP superset with band pull-aparts on warm ups and main work
SST Front Squat / band pull-aparts
Squat 5x10 BBB@50%
Bulgarian Split Squat w/ Body weight for 100 reps (50 per leg)
Hanging Leg Raise 5x10
Bench Day 5/3/1/ rep maxes + LSF AMRAP superset with pull ups on warm ups and main work
SST Incline Press / super set with pull ups
Press 5x10 BBB@50% super set with Barbell Rows or T bar Rows
Incline Dumbbell Press 3x10
Lateral Raise 3x10 superset with Incline Dumbbell Curl
Face Pulls for 100-120 reps (4-5 sets)
Squat Day 5/3/1 rep maxes + LSF AMRAP w/ band pull aparts
SST RDL superset w/ band pull aparts
Dead Lift 5x10 BBB@50% super set with ab wheel
Hyperextensions 2-3 dropsets to failure
I’m sure the first recommendation is going to be do BBB or the SST, not both, or lower one of the two volumes, perhaps to the 5’s progression? Or stick with what I’m doing now since recovery doesn’t seem to be a problem? My weight hasn’t budged and I’m in my second cycle of the above template. Instead of going for 6 weeks, I deloaded on week 4. This cycle I plan to go 3 weeks, up my TM and go another 3 weeks before deload.