For the next twelve months, I have the following goals:
Bench 275 for 1RM
Deadlift 375 for 1RM
Squat 315 for 1 RM
OH Press 190 for 1 RM
Run sub-6:00 minute mile
Are these goals contradictory? Too diverse?
Last week, I did the following:
Day 1
Squats 3/5/1 FSL 1x8 - BB Shrugs (100 reps) - BB Curls (100 reps)
200 meter run x 10 40s goal time, 2-minute rest
Day 2
Bench Press 3/5/1 + Rest Pause - Pullups (100 reps) - DB Nosebreakers (100 reps)
I don’t have a way to do dips, so I can’t do them.
Jump Rope 15 minutes 60s/30 s work/rest
Day 3
1-mile run (timed)
400m run x 5 85s goal time, 3-minute rest
Day 4
OH Press 3/5/1 + Rest Pause - Shrugs DB (100 reps) + DB Step-ups 3x10 - RDL 3x10 + Hammer Curls (100 reps)
Hill Sprints 100 meters x 20
Day 5
Jog/Walk 45 minutes @ <11-minute pace
Day 6
Deadlifts 3/5/1 + TM x 1-2 - Inclined BP 3x10/Close-grip BP 3x10 + Chinups (100 reps)
Hill Run 1/4 mile x 4
Day 7
Bike or Walk for recovery
I’ve done something similar before when I was looking to lean up a little before the beach. I didn’t have any recovery issues. I worried it might be a lot on my legs, but it didn’t bother me. Opinions?
I guess I don’t know how far you are from these, but if you’re far, I can’t recommend the 28 week program enough. It’s malleable, so you can ebb and flow the total volume dependent on the amount of conditioning you’re incorporating. I got 3/4 of the lifts you listed using it, blowing apart some very long-standing plateaus, and met my goal 15k time. I think it’ll work even better with a short distance goal vs. long. I logged it all if you wanna see how it progressed. Good luck!
I don’t think you’ll have problems with these goals. I don’t know your level, but the numbers look totally reasonable, even easy.
Just for example: I raised my DL from 1x386 to 3x397 and hang power clean clean from 1x176 to 1x204 in 5 months using normal 5/3/1 templates and running 3 times/week.
Everything goes well, just be smart and follow Jims guidelines like you did with the Monolith.
I tell ya,
I have always heard that too much conditioning would hurt your lifts - but I have gone ape shit the last two months because I had gotten fat and out of shape despite lifting. I am talking like I do something every day - hill sprints/ prowler/ sled/ treadmill sprints if weather is bad/ weighted vest walks when time is an issue -I have lost weight/ totally changed my conditioning, and broke a couple of pr’s- I am 47 so I am sure it will catch up w/me eventually, but right now I feel great.
Ditch the 1RM - that is 100% pointless unless you are a PL. If you want to get the best of both worlds of strength/conditioning use RM based between 2-10 and don’t have a “test” day. In fact, the goal should be to hit a certain “estimated max” number. Then you have multiple ways to hit that goal.
I don’t know if those are good goals or not - no one here would know that. Although I can tell you that shooting for numerous goals at the same time isn’t a good idea. Shoot for 1-2 goals for lifting and 1 goal for conditioning.
[quote]Jim Wendler wrote:
Ditch the 1RM - that is 100% pointless unless you are a PL.[/quote]
I’m definitely not a PL. I’m aiming toward what you described in B531: “fast, strong, and explosive.”
[quote]Jim Wendler wrote:
I don’t know if those are good goals or not - no one here would know that.[/quote]
Poor wording on my part. I should have left off with asking whether those goals were contradictory, but I think you answered that:
[quote]Jim Wendler wrote:
I can tell you that shooting for numerous goals at the same time isn’t a good idea. Shoot for 1-2 goals for lifting and 1 goal for conditioning.[/quote]
I want to work toward that 6-minute mile… I’m feeling stronger than ever, but not faster or more explosive. I’ve dropped from a 7:30 mile to 7:00 mile over the last three weeks, so the hard work is ahead of me.
Get stronger in the deadlift.
Get stronger in the squat.
Run a 6-minute mile.
I still like to have clear numbers in my mind. I always calculate my weights before new 5/3 cycle, and decide what numbers I’m going to hit on the last week of the last cycle. These numbers are usually my TM weights/jokers for 3-5 reps.
Like this:
DL TM for the next 5/3: 363 - 374 - 385 - 396 - 407 last TM → goal to hit 3-5 reps here.