Welcome to my 5/3/1 Full Body Template Log, beginning on 02.01.12
training age: 3 (not structured powerlifting training - just general gym fucking around and such)
bodyfat: last tested 6 months ago @ 13%
diet: pretty clean and eat around maintenance (3000ish calories)
1RMs at time of beginning program: (I’d come off a run of shoulder injuries so pressing strength had dropped from poor to dismal haha)
bench-90kg (close grip)
deadlift-185kg (with shit form)
goals for 2012:
-squat a moderately manly amount
-narrow grip bench 120kg
-fill up my xl shirts
-stop injuring my accursed RC
-sprint many hills
While I have always been well dedicated to my training, I’ve always been a change-it-up junkie. This inconsistent approach, along with ridiculous choices like not using any periodization models, only exercising my upper body for the first 8 months of training, and not back squatting until 2011, has sorely limited my results. Last year I discovered Wendler’s 5/3/1 Triumvirate and managed to stick with it for the final 3 months of 2011; the best and most sensible routine I have ever run.
My back squat is pitiful and I wish to remedy this. So I purchased 5/3/1 Second Edition, which has a template in it entitled 5/3/1 Full Body Training. This is a 3 day system which has you squatting at the start of every workout, and seems to be the perfect match for my goals. I also don’t really know anyone who has run this program long-term so I thought it’d be cool to commit to following it for the entirety of 2012 and see what kind of results I come up with. For conditioning I will run hills. EDIT: Turns out I am dragging a sled instead of running hills.
5/3/1 Full Body Training is presented in 4 different workout templates. The first 3 are identical except the squatting increases intensity while reducing in volume with each phase. Wendler recommends running each phase for a minimum of 2 months/cycles. The fourth phase is titled “Optional Insanity” and adds in power cleans, good mornings and a truly insane amount of chins ups and box jumps.
My plans is to run phases 1 and 2 for three cycles each, phase 3 for four cycles and phase 4 for three cycles. I started phase 1 on 2/01/2012 so by my (somewhat dubious) calculations this will see me finish 13 cycles on 28/12/2012. Hopefully by then I will be a man.
10-03-12 UPDATE: For DEADLIFT ONLY, I have switched (as of Phase 1; Cycle 3; Week 1) to 5/3/1 For Powerlifting sets and reps, as I wanted to use the heavy singles scheme. The rest of the routine remains 100% true to 5/3/1 Full Body Training from the 2nd Edition.
30-03-12 UPDATE: Hit a new deadlift PB of 200kg, with infinitely better form than previous.
11-04-12 UPDATE: Narrow grip benched 105kg quite easily, but failed 110kg at halfway.
27-04-12 UPDATE: Deadlift PB 205kg, conventional, mixed grip.
19-06-12 UPDATE: Back Squat 140kg x 5 (old 1RM for 5 reps).
22-06-12 UPDATE: Overhead Press 67.5kg x 4 (rep PB I’ve been working towards for ages)
03-07-12 UPDATE: Back Squat 150kg x 1 (new +10kg PR, wasn’t really planned just felt like doing a heavy single. I found it very easy and I expect I’m good for 160-170kg in the near future)
13-07-12 UPDATE: Overhead Press 75kg x 1 (big PB for me - 80kg is my year goal and I am well on target for this)
20-07-12 UPDATE: Deadlift PB 215kg (+10kg), conventional, mixed grip. Come on 500lbs!!!
27-08-12 UPDATE: Back Squat 160kg x 1 (did this on my first day back lifting after a nasty flu virus. Was down on bodyweight and energy - pretty sure I am good for 170+ when healthy)
10-09-12 UPDATE: Now doing the Fullbody Training Template combined with the 3/5/1 For Powerlifting sets, reps and singles layout. I will follow this for the final 4 cycles of 2012 and hope for some good 1RMs come December.
27-09-12 UPDATE: Squat 170kg x 1. I recently switched to high bar and it seems to suit me better. Very happy with this lift!
03-10-12 UPDATE: Deadlift PB 227.5kg (500lb) x 1. Shaky as fuck… but awesome! Now to fix my shaking haha.
25-10-12 UPDATE: Bodyweight is now more like 93kgs.
26-10-12 UPDATE: Deadlift rep PR of 6 x 187.5kg plus 200kg and 210kg singles afterwards.
28-11-12 UPDATE: Deadlift 1RM PB of 230kg (507lb), no shaking. YEAH!
31-12-12 UPDATE: Bench Press 112.5kg 1RM PB and Overhead Press 77.5kg 1RM PB