tomorrow begins my new training cycle – i’ve been semi-delaoding/focusing on volume since the meet. now it’s time to start working on some sort of linear progression, and i’ve decided on wendler 5/3/1. it’s a pretty basic plan – 3 weeks of work, one week of deload, prescribed rep and percentage schemes for each week. one day each of bench, squat, OHP, and deadlift.
i’m modifying it slightly so that i’ll be squatting twice a week, the second day being a front squat cycle i’m running with my coach.
accessory work is mostly focused on hamstrings and middle back, with band pull-aparts, glute ham raises, and pull-ups in some variation at every workout.
i start tomorrow with deadlifts and i’m beyond excited.
i’m going to run at least two cycles of 5/3/1, which will take me right up the the end of the semester. you don’t really “max out” on the plan, but the last set of each big lift you’re supposed to rep out. so in theory i’ll be setting tons of rep PRs, which will translate to better overall strength (and will count as cardio for me lol). after i get back from the holidays we’ll kick into a 12-week training cycle for my next meet, and then i’ll be more focused on heavy triples, doubles, and singles.
but for right now i’m stoked to have a plan. there’s no reason i shouldn’t total well into the 600s at my next meet – i should have at least a 200# squat, 135# bench, and 320# deadlift, provided i don’t get injured any time during training and that my nerves don’t get the best of me on meet day. i benched 135 three weeks ago at the gym, and i pulled 281 so damn easy at the meet i might have 300 in me right now given some quality rest and my lucky pre-workout of a footlong sub and an americano.
and then…then i’ll be over the newbie gains wave and i’ll have to bust my ass to start chipping away at that 700# total.
watch out, world. i’m gonna get strong!