Hello to anyone that may be interested. I am finishing my third week of my second cycle of Jim Wendler’s 5/3/1 program and figure I should start logging it.
To provide some background on myself: I am 25, 6’ tall, weigh 190 lbs (on Nov. 2, 2009), and have longer limbs and a shorter torso than many people my height. This last fact probably plays a role in explaining why my deadlift is much better than my squat.
Regarding past training, I haven’t been lifting too seriously for very long, but went through Starting Strength for a few months starting with the bar on all of the lifts to focus a lot on form. In the past, particularly in high school when I last was very serious about lifting, I used mostly machines with a body building program. In the past year or so I also dropped about 40 lbs, and had been focusing on keeping it off. This probably led to my progress stopping long before necessary with Starting Strength, but I am now eating more in line with a clean bulking plan. Over the past 7 weeks, I have put on about 3 lbs, but it was mostly early on, my waist measures about the same and I’ve had an increase in other measures – along with some people commenting that I look like I leaned out a bit.
For cycle two of this program, I repeated the squat weight from cycle one and am adjusting to wide stance low bar squatting. I am finding that I prefer this style, but was used to narrow stance with high bar.
Regarding the program, I did not test my 1RM but calculated it from my sets on Starting Strength. Using 90%, I got starting working maxes of
Bench Press 180
Cycle Two I added 5 lbs to Press and Bench, 10 lbs to deadlift, and kept Squat the same.
Press 5x10 / Chinups (60 in as many sets as necessary)
Cleans 5/3/1 (not repping out, just using my Press weight)
Bench 5x10 / Chinups (just a few sets)
DB Rows: 4x10-15 and one heavy set 20-30 reps
Leg Curl 5x10
For conditioning, I keep my rests on assistance to about 60 sec., and do a mix of sprints and high incline treadmill walking, as well as a 3-4 mile jog on the weekend. Oh, and I foam roll (which has definitely helped my IT band).