I feel like as I'm getting stronger, it's becoming much harder to get stronger. I've been following my own 'program' and although it's worked well for the past year, I feel as if I need some sort of structured programming to help me start training smarter, with specific goals for each workout.
I thought about doing the Westside Conjugate Method, but after doing a bit of research, I've decided I simply don't have the time to read all the literature on it and create a program. It's not simply a book that has a template laid out; it is basically a collection of articles and books on the theory behind it, and it is up to the individual to tailor the program to their specific needs.
I decided I might as well finally give Jim Wendler's 5/3/1 program a go, now that my one rep maxes are roughly where I want them to be. The reason for this is because during this program, all main lifts are based on a one rep training max, which is 90% of your true one rep max. I will most likely be running this for a full year to see where it gets me.
I found a place where I was able to download the ebook PDF for free (not illegally, was a link on the first page of google), gave it a read, and made up an excel spreadsheet for a full year of training.
Each wave is broken into 4 weeks. Each week consists of 4 training days, with each one being centered around a specific main lift. In my case, I'm doing the overhead press, bench press, conventional deadlift, and the front squat.
Each week is broken down as follows (with varying percentages for working sets):
Week 1 - - each of the main lifts is done in 3 sets of 5
Week 2 - - 3 sets of 3, heavier weight
Week 3 - - 3 sets, with reps of 5, 3, and 1; weight starts light but works up to 95% of the training max
Week 4 - - deload week
At the start of a new 4 week set (wave), each main upper body lift gets its training max increased by 5 pounds, and lower body lift by 10 pounds.
I'm not quite sure which assistance program I will use, but I'm leaning towards either Boring But Big, or bodyweight.
Right now my recent one rep maxes are:
OH Press - - ~185 lbs (not sure because I haven't done it recently, will test on Saturday)
Deadlift - - 460 lbs
Bench Press - - 335 lbs
Front Squat - - 350 lbs
This puts my training maxes at:
OH Press - - 165 lbs
Deadlift - - 420 lbs
Bench Press - - 300 lbs
Front Squat - - 315 lbs
My projected training maxes after one year (if everything goes as planned):
OH Press - - 225 lbs (+60 lbs)
Deadlift - - 540 lbs (+130 lbs)
Bench Press - - 360 lbs (+60 lbs)
Front Squat - - 435 lbs (+130 lbs)
And that translates into theoretical true one rep maxes of:
OH Press - - 245 lbs (+60 lbs)
Deadlift - - 595 lbs (+135 lbs)
Bench Press - - 395 lbs (+60 lbs)
Front Squat - - 475 lbs (+125 lbs)
Of course there are many factors that come into play when we're talking about a full year. I also don't know anyone (besides Krueg) who has run this program for an extended period of time, therefore I don't have any anecdotal evidence to show me how well 5/3/1 actually works, and how accurate the projections are. We'll see. The goals look pretty lofty at this point in time.
Time to get down to business. I'll be starting this program on Sunday.
