Okay, folks…I have been spinning in circles trying to figure out where I want to go as far as a training format. So that MJ doesn’t kill and eat me, I figure 5/3/1 will have to be a part of it.
Beyond that, I would like to a) add some exercises to better round out the workouts b) do something to add a little size and c) make the assistance stuff a bit more endurance based.
What I am thinking for a base is 5/3/1 +1, with bench (chest and back) on Sunday, squats (with some light pulls) on Tuesday and Military (shoulders and arms) on Thursday. My back still is not willing to devote a day to pulls.
So, using bench (5/5/5 day) as an example…
warm ups
65%x5
75%x5
85%x rep out
85%x5 (this is the +1…1 additional set, at top weight for the day, for prescribed reps)
On 5/3/1 day it would look like…
warm ups
75%x5
85%x3
95%x rep out
95%x1
Each ME would be followed by 3-4 sets of 8-10 reps of the same, or like, exercise.
Bench follow-up would be bench, CGB, no arch bench…whatever. On the 5/3/1 week, the follow up would be 3 board press.
Squats would be followed with squats, box squats, or Anderson squats and have partials on week 3.
For back, on Bench day, I am looking at lat pulls, seated (or kroc) rows and some variation of rev. flyes, face pulls or ballistic rear delt raises. Supersetting, or close to it, the 2nd bench and rows…and the lat pulls and rear delt variation.
The light pulls will likely be rack pulls from the bottom pin.
Military day will be the busy one. I want to throw shrugs and laterals in there. May do lateral, bent over lateral combined sets. Also, 3-4 sets of pushdowns, db tricep ext. or Tate presses and 4-5 sets of bicep work…hammer curls, db curls, incline db curls…supersetting where possible.
Where possible, I would like to get outside and do some farmer’s walk, sledge work and figure out how to use an old tire I have for a sled-like pull. Having read Oldgoat’s slosh pipe stuff, in Steve’s log, some overhead stuff would be good as well.
Lastly…I would like, assuming the back plays, to add some cleans into the mix. But I can’t decide where they fit in best. Should they go in on squat day, since they obviously hit the legs and back?
All this being said, there may be too much in it. I will just have to play it by ear and pare it back as necessary.
I think my goals are pretty good, except…I really think I can get squats over 500# in the next 12 months BUT I don’t now if I can pick up those 60# on bench. That is going to be a tall order.
