Well after literally a couple years of lurking, I have decide to join the illustrious group of strenght enthusiastes on T-Nation. My training history is as followed; starting lifting for football at age 13 and continued until about 20 using the standard 5x5 and 3x10 progressive overload with little research in to programing.
took a 5 year hiatus and started where I left off with a few training articles from Menshealth and Muscle and Fitness and also began marathon training. After training for about a year I dropped aproximatly 55lbs going from 230ish to 175. Bored with running, I realized my real love was in the weightroom (and on my mountain bike), this is about the time I found T-Nation.
I tried a couple of programs out and eventually fell in love with Jim Wendler’s simple yet effective 5/3/1 method. I’ve been running it for 2 years now and have gone from a 6’1", 175lbs runner to a 207lbs serious lifter.
after trying several different 5/3/1 templates, using Wendler’s principles, I’ve been utilizing my own version of his 3 day a week full body template.
Mainlifts on Mon.
Squats using 5/3/1 for powerlifters (3x3, 5x5, 5/3/1, deload)
Press (regular 5/3/1) ss inverted rows
assit work is usually some sort of pullup or pulldown ss with either db bench or 1 arm pushups
followed by a shoulder complex.
Tues. GPP and recovery work.
Full Cleans (i prefer to catch in the front squat position)regualer 5/3/1
Deadlifts 5/3/1 for powerlifters
Pullups ss Step ups or 1 legged squats
dragonflags (working on doing these) or some other type of abdominal work.
Thurs. GPP and recovery work.
Front Squat regualer 5/3/1
Bench 5/3/1 for powerlifters ss with pullups
1 arm rows (either cable of db) ss with dips
and some curls to polish the gunz!
Weekends usually consist of 1 day of rest (maybe some light streching) and a mountain bike ride on the other.
Last week was max testing after running a 6 month cycle for squat, bench, and deadlift (October will be 6 months for press, clean, and front squat and I will test maxs for them at that time). I ended up with PRs on all three lifts.
So there’s my story. My primary goal is to become the strongest raw lifter that i can be. Short term goals are to reach a double body weight squat, double and 1/2 deadlift, a 1 & 1/2 bench by Dec-Jan. Within 5 years have a 500+ squat, 600+ deadlift, 400+ bench, 300+ press. And to compete in either powerlifting or strongman.