New Year and I will be starting a new training program to build strength and improve myself.
I completed 12 weeks of Mad Cow Intermediate and probably would do well with another cycle or two of it but I really wanted to try 5/3/1 by Jim Wendler. Also hoping that with this new program I will spend less time at the gym and more with my family.
5/3/1 is a program developed by Jim Wendler and you can buy his book via his website here: http://www.jimwendler.com/
You can get a general idea of how 5/3/1 works by a couple of write ups found online. Here are 2 good ones that can help:
I HIGHLY suggest supporting the author and get the book yourself if interested in doing this program.
I plan to do 5/3/1 using the Training 3 days per week template. The program is very flexible that you can train 2x/week, 3x/week or 4x/week but decided 3x/week is best for my schedule.
Also plan to include Power Cleans into it as I really like them and would like to improve in that lift as well. I will be doing them before deadlifts during the 5/3/1 week and before squats on the deload week.
I have made an excel spreadsheet to easily view my training schedule and what I need to do each training day for each training cycle. It can be downloaded on the link below if interested:
With the program I have to find my estimated 1RM.
I hurt my left hip and lower back a couple of weeks ago trying to set PRs so ended up needing to do a 2 week layoff for recovery.
Below are the what I have attempted to find my estimated 1RM:
- Overhead Press: 110 lbs x 8
- Power Clean: 100 lbs x 10
- Deadlift: 295 lbs x 7
- Bench Press: 185 lbs x 8
- Squat: 255 lbs x 6
Below are what I will be using as my starting Training Max:
- Overhead Press: 130 lbs
- Power Clean: 120 lbs
- Deadlift: 330 lbs
- Bench Press: 215 lbs
- Squat: 280 lbs
- Finding Training Max for 5/3/1 (mannixcastro.com)