I’ve read, 5/3/1, Forever, Beyond and a bunch of other program books. I created the below program as a simple alternative for doing only main lifts. The primary reason for this was/is time. I am severely time crunched since january and will be for around another year. I am also new to barbell lifting and wanted more frequency of lifts for form reasons (my power clean still sucks, but getting better)
I can do the below sessions in about 30-40 minutes. Lower if I really squeeze rest time and feel good about it. I have been running this program for 5 months and it seems to work well for me.
Upper Day:
Overhead Press - 5/3/1 sets/reps
Bench Press - 5/3/1 sets/reps
Barbell Row - 5/3/1 sets/reps
Lower Day:
Squat - 5/3/1 sets/reps
Power Clean - 5/3/1 sets/reps
Deadlift - 5/3/1 sets/reps
Schedule:
Monday - Upper
Tuesday - Lower
Wednesday - Other/Barbell Complex (Think MRT/endurance)
Thursday - Rest/Active Rest (treadmill desk with weight vest. that can happen any day)
Friday - Upper
Saturday - Lower
Sunday - Rest
When I do have extra time, I like to jump rope or do ab focused TRX (rare for both)
I have been doing this for 5 months. I am getting to the point where I have difficulty setting PR’s on + day lifts consistently. Current calculation based 1RMs:
Overhead Press - 140lb (126 TM)
Bench Press - 215lb (193.5 TM)
Barbell Row - 215lb (193.5 TM)
Squat - 270lb (243 TM)
Power Clean - 155lb (139.5 TM)
Deadlift - 320lb (288 TM)
I have been using a 90% Training max. I try to deload every 6 weeks. Recently I took a deload after 3 weeks because it felt like continuing was not what my body needed. Came back strong.
My intent is/was to do this program for about a year or until I can do unassisted pull-ups and dips. Then move to a program with more traditional accessory work (I will also have a larger more capable gym at that point and hopefully more time). And, you know, be able to do pull-ups and dips unassisted.
So, now, constructively tear it apart. Why would this not work for a year?
I am definitely seeing the gains slow down. To the point where I started wondering if an 85% or even 80% TM or simply slowing down the weight additions every cycle makes sense. Or is the program simply too much now that my “newbie” gains are vanishing?
One note: My goals are not pure strength. I want a functional level of fitness. Putting a bigger number on the bar does not matter to me at all in and of itself. I am 38 with a 5 year old. I want to be able to keep up with him, and this program has already accomplished that. Eventually I want to be the dad at the playground that muscles up on to monkey bars with his kid on his shoulders. You get the idea. I am doing this because it makes me fitter to keep up with my son and invigorates. (I actually currently find rest days hard to deal with. which is another issue)
Thoughts? Thanks!