I’ve come to the end of my 4th cycle of 5/3/1, and I think it’s an excellent program. I’ve made decent progress over the past 3-4 months. However, I don’t feel that my training cycle/schedule really fits a 4 day template, or that it is the most optimal setup for my goals. I’m planning to make some adjustments. The two main things I’d like to change are: 1. number of days trained in a week 2. a specific deadlift day.
- I can, and want to train more than 4 days each week. There are things I am not currently training that I would like to. One of the best things 5/3/1 has taught me is to focus on one lift each time you’re in the gym - just to get in, hit one thing hard and use it as a measure of progress, everything else you do that day is about supporting that main movement and making it progress. I prefer this type of training as it makes what I am setting out to achieve each time I step into the gym absolutely clear. If I only have time to hit one movement, that doesn’t matter, because that is the important part of the work anyway. I can always do more another day if I have the time or inclination. That suits me better, as I am bad with structured programs, and outside of the main lift, I can loose motivation with the smaller stuff.
From reading Alpha’s log, there are a few concepts from there that I want to incorporate. I like the idea of doing some conditioning first, and his reasons for doing it obviously make a lot sense with regards to my current situation (ie, all out conditioning effort to get into the situation, max strength/hard weighted work once you’re in, and conditioning after to get yourself out of the situation). I also like the way that he uses his conditioning in part as support work/volume work for various muscle groups. Just as Wendler might get you doing BBB for 5x10@50%, Alpha might use 50% bodyweight and do a number of rounds where there is essentially BBB work involved, just with sprints and conditioning/dynamic work thrown in. This appeals as I like to get in the gym and get shit done, keep moving until I’m through, and then leave.
- The deadlift - I feel that it doesn’t offer me as much for my goals as sandbag shouldering and stone lifting. With my other lifts, I always feel like I’ve built strength when I do my sets, but with the deadlift, I leave feeling like I’ve demonstrated it (or a lack of it in my case), rather than added to it. I find I enjoy the sandbag work, both high rep stuff and heavy low rep shouldering much more than I do the deadlift, and I know exactly why I’m doing it. When I do the sandbag work I can feel my grip, my hands, my traps etc all being toughened and strengthened. I’m open minded on this, so if anyone has any thoughts one way or another I’m listening.
As far as how I might program, I’m thinking of a general structure of:
Conditioning - 2xtabata, or a short run if I’m feeling beaten up.
Strength - 1 main lift focused on getting stronger, 1-2 supporting lifts aimed at volume (if I’m pushed for time I’d drop these and do high rep calisthenics later in the day). I’d also do neck work in between sets.
Conditioning - Longer, medley based stuff with a strength/volume/endurance element (eg SB carry, sprint, burpees, jumping jacks, pushups for X rounds), or if I’m feeling beaten up some skipping and shadowboxing.
As for how this might actually look on paper:
Day 1:
Short conditioning
Bench (keep 5/3/1 progression + FSL)
Rows 4-5 sets ramping
Rear delts 3-4 sets/rest pause at consistent weight
Longer conditioning
Day 2:
Short conditioning
Squat (keep 5/3/1 progression + FSL)
High rep SB shouldering.
Longer conditioning
Day 3:
Short conditioning
Weighted chins - work up in sets of 3 to a top set
Rope climbs
Longer conditioning session
Day 4:
Short conditioning
Push press (keep 5/3/1 +FSL progression)
Rear delts - probably one big rest pause set.
Longer conditioning session
Day 5:
Short conditioning
Stone lifting/heavy sandbag shouldering - lots of singles, doubles and triples - I like the idea of doing 1-3 reps on the minute every minute for 10-15 minutes with this.
Shrugs from pins - high reps, 1-2 sets
Longer conditioning.
As I say, some of the longer conditioning sessions would have strength elements thrown in (eg. SB floor presses/suplexes), to make up for the fact that I wouldn’t be doing a massive amount of strength work in the strength portion of any given workout.
I’d be interested to know what people think - I’m planning to start this evening, as I’ll be away with the army over the weekend and I won’t be doing anything particularly physical, so I’d like to get some quality work in tonight and tomorrow before I go.