Forever 5/3/1
04-05-2011
, 04:24 PM
Going to explain my plan for the rest of the year, in case anyone who reads my log is confused as to what I'm doing here.
I stated in the 2011 goals thread that I want to get to the "Elite" squat level of 445 @ 165. Now, I realize that the "strength standards" pdf numbers are basically just arbitrary numbers pulled out of thin air, but I think it represents both of my goals. Get strong, and look good doing it. I was previously 185lbs, and I think at my height (5'6") I would look a lot better around 165 with low double-digit body fat percentage.
As I mentioned previously ITT, I have been cutting since the middle of January. This cut also coincides with a break from training to rehab and let my shoulder heal. Since I have started overhead pressing again, it has not been hurting, though I am still icing it after workouts. I am taking it relatively slowly, and I have no plans to add flat bench pressing back into my workout anytime soon. I may start with incline dumb bell press, then eventually flat DB bench. I do not currently have any plans to add flat BB bench at any point this year.
I have calculated that I will need a 5RM of 380lbs (give or take) in order to 1RM 445.
Currently, I am doing an abbreviated SS style workout, twice a week (as recovery allows). Squat is progressing nicely, but deadlifting sucks on a caloric deficit. I am planning on continuing with this until I reach a bodyweight of 160 (currently 165), and I hope to add 15-20 more lbs on my current squat (280 -> 300) in that time. I am going down to 160, so that I have a bit of room to grow as I try to get my squat back up to PRs.
After that, I plan on doing the Texas Method using 5lbs weekly increases, and I would really like to get back up to 340-360 on it. I have had good success with TM in the past, but it was slower progression than some people. I progressed at 10lbs/month on my 5rm for 5 months straight, while gaining about 1lb bodyweight/month. Hopefully this time around I can go at the usual 20lbs/month at least for 2 months.
I will likely do something like this:
I will probably be adding in shoulder (p)rehab, core and vanity movements wherever I can fit them in. More details on these will be added in the next section.
After TM, I will likely move on to 5/3/1. I have read the book and I am excited to try it. Depending on how I feel at the time, I may skip the first couple deload weeks, but I really can't tell at this point. In any case, I am hoping to grind out the last 20-40lbs at a rate of 10lbs/month on this. I have included the accessory lifts, and also the accessory-accessory lifts. :P I may or may not do all the shoulder stuff every week, I will have to see how it feels, and see how long I am spending in the gym.
If all else fails, and it gets to be October/November and my squat is stuck, I will try running smolov for the 12 weeks or so that it prescribes. This is a last resort though.
ETA: Just realized I didn't state my previous PRs: 425 1RM and 355 5RM @ 177
I stated in the 2011 goals thread that I want to get to the "Elite" squat level of 445 @ 165. Now, I realize that the "strength standards" pdf numbers are basically just arbitrary numbers pulled out of thin air, but I think it represents both of my goals. Get strong, and look good doing it. I was previously 185lbs, and I think at my height (5'6") I would look a lot better around 165 with low double-digit body fat percentage.
As I mentioned previously ITT, I have been cutting since the middle of January. This cut also coincides with a break from training to rehab and let my shoulder heal. Since I have started overhead pressing again, it has not been hurting, though I am still icing it after workouts. I am taking it relatively slowly, and I have no plans to add flat bench pressing back into my workout anytime soon. I may start with incline dumb bell press, then eventually flat DB bench. I do not currently have any plans to add flat BB bench at any point this year.
I have calculated that I will need a 5RM of 380lbs (give or take) in order to 1RM 445.
Currently, I am doing an abbreviated SS style workout, twice a week (as recovery allows). Squat is progressing nicely, but deadlifting sucks on a caloric deficit. I am planning on continuing with this until I reach a bodyweight of 160 (currently 165), and I hope to add 15-20 more lbs on my current squat (280 -> 300) in that time. I am going down to 160, so that I have a bit of room to grow as I try to get my squat back up to PRs.
After that, I plan on doing the Texas Method using 5lbs weekly increases, and I would really like to get back up to 340-360 on it. I have had good success with TM in the past, but it was slower progression than some people. I progressed at 10lbs/month on my 5rm for 5 months straight, while gaining about 1lb bodyweight/month. Hopefully this time around I can go at the usual 20lbs/month at least for 2 months.
I will likely do something like this:
I will probably be adding in shoulder (p)rehab, core and vanity movements wherever I can fit them in. More details on these will be added in the next section.
After TM, I will likely move on to 5/3/1. I have read the book and I am excited to try it. Depending on how I feel at the time, I may skip the first couple deload weeks, but I really can't tell at this point. In any case, I am hoping to grind out the last 20-40lbs at a rate of 10lbs/month on this. I have included the accessory lifts, and also the accessory-accessory lifts. :P I may or may not do all the shoulder stuff every week, I will have to see how it feels, and see how long I am spending in the gym.
If all else fails, and it gets to be October/November and my squat is stuck, I will try running smolov for the 12 weeks or so that it prescribes. This is a last resort though.
ETA: Just realized I didn't state my previous PRs: 425 1RM and 355 5RM @ 177
Last edited by HalfSlant; 04-05-2011 at 04:27 PM.
Reason: tl;dr
04-05-2011
, 06:49 PM
04-19-2011
, 09:12 PM
April 19, 2011
Last workout before I move to TM.
Bodyweight was 164.4 this morning.
Squat
1x10x45
1x5x135
1x3x225
1x2x255
2x5x300
Only did 2 sets in anticipation for moving to a single working set on TM. Was having a real problem with sweat on my shoulders resulting in the bar slipping down by back. Very annoying. Second set had an interesting occurrence that almost made me have a heart attack. First rep, I came down and just stopped at the bottom for some reason. Not sure if it was lack of focus or bad form (probably both), anyway I had to bounce again and drive up. Completed the set, somehow.
Press
1x10x45
1x5x65
1x2x95
1x4x120
2x5x115
Got greedy and tried for the +5 from last time. Was a mistake obv. Didn't have my 1.25 plates on me so I just repeated 115.
Last workout before I move to TM.
Bodyweight was 164.4 this morning.
Squat
1x10x45
1x5x135
1x3x225
1x2x255
2x5x300
Only did 2 sets in anticipation for moving to a single working set on TM. Was having a real problem with sweat on my shoulders resulting in the bar slipping down by back. Very annoying. Second set had an interesting occurrence that almost made me have a heart attack. First rep, I came down and just stopped at the bottom for some reason. Not sure if it was lack of focus or bad form (probably both), anyway I had to bounce again and drive up. Completed the set, somehow.
Press
1x10x45
1x5x65
1x2x95
1x4x120
2x5x115
Got greedy and tried for the +5 from last time. Was a mistake obv. Didn't have my 1.25 plates on me so I just repeated 115.
04-19-2011
, 09:18 PM
