Monday – 150302

Strength
5-3-1 Program Week 1 – See 5-3-1-Program spreadsheet for details.
WOD
21-15-9 for time of:
Handstand Push Ups
Box Jumps (30″/24″)
KatieCSquat
Good news folks, we are back to lifting heavy things!  Today we start our next Power Lifting cycle.  For this go around we will be following Jim Wendler’s 5-3-1 Program.  This is a very simple program to follow.  In my opinion, the simple programs are often the ones that deliver the best results, and I can personally attest to the benefits and gains this program produces.
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Click on this 5-3-1-Program  spreadsheet to download it and plug in your numbers.  All you have to do is take the 3RMs you set last week and put them in the appropriate boxes on the top and the rest will be done for you (compliments of Kellen “Mammoth” Murphy).
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As you will see, the spreadsheet will estimate your 1RM and then use 90% of that 1RM to use as your Base Weight.  From there all of your weights will be a percentage of your Base Weight.  I know that calculating your working weights off of 90% of your 1RM seems like it will make the program too light.  This is the intention!  We want the first month to be relatively light.  Keeping the weight light at first will allow you to cement proper mechanics (aka FORM).  However, you should notice that you are essentially asked to max out each day on your last set for reps.  This may very well lead to final sets of 10+ reps for some of you and that is ok, this does not warrant increasing your base weight.  Get comfortable with maxing for reps and not weight.
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We will repeat this 1 month cycle for a total of 3 or 4 months depending on how it is going.  Each month the program will be the same but the weight will increase.  Each month you will add 5 lbs to the base weight of your upper body lifts and 10 lbs to the lower body lifts.
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For more information on this program check out this article from T-Nation https://www.t-nation.com/workouts/531-how-to-build-pure-strength

 

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