February 2015 – 6th March 2015
Took a week off after the Welsh Championships and now started the next 8 weeks training leading to the BPO British. Still trying to train with The Pembrokeshire Powerlifters where I can as I get more from the sessions than when I’m on my own, but training almost always has to fit around my work & family commitments. For the next 8 weeks at least I’m loosely following Wendlers 5/3/1 for Powerlifting, with the last deload week leading to the British.
Got in a couple of sessions before starting the 8 week plan, Deadlifts with the Pembs boys with Chiropractors Nightmares, Bench session up to 120kg x5 and 140kg x4 (equipped) and Squats up to 200kg x3 (equipped), then backed off to 180 x6 (equipped, straps down). Then began with 3’s week + equipped singles.
Deadlift up to 170kg x3, then a single at 182.5kg – Was supposed to pull 197.5kg as well, but just wasn’t up to it and form was breaking down so left it and chased up with Good Mornings, Bent Over Rows and some abs
Bench up to 125kg x4 (raw), then equipped 140kg x4, and 152.5kg x3 (Was only supposed to be a single but was feeling strong so went for it!) – followed up with DB Bench, Press-ups, Chest Supported Rows and Rear Raises
Squats up to 170kg x3, then equipped 195kg and 215kg – Then Leg Press, Glute/Ham Raises and Captains Chair Knee Raises
Vids:
Chiropractors Nightmares 180kg x4
Squat 200kg x3, Squat 180kg x6, Squat 215kg
Bench 140kg x4, Bench 152.5kg x3
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A Year Of 5/3/1
Some serious strength gains after a year of 5/3/1 – My friend Pete demonstrating how effective the system is by simply following it for 12 months. Great work mate!
A Year Of 531 <——- Click Here!
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DC training and 5/3/1 – A change of plans
Well after two full cycles, my shoulders have taken a battering already and rotator cuff is sore as hell (probably from the chest/shoulder/tricep combo every other session). It is also moving away from my goal, which is strength based. Although I’m a stickler for not changing your program unnecessarily, if it hurts, stop doing it!
Is it worth continuing through the pain (and probably making it worse!) when I’m not feeling fully comitted? Nope! As I’ve stressed before, a program is as effective as your commitment to it. If you are not motivated by it, you won’t put in the effort, nor reap the benefits. I have enjoyed the rest-pause training and the variation of lifts, but there are definite things that aren’t for me! I think this program is better suited for ‘enhanced lifters’ if you know what I mean!
I have decided to change to Wendlers 5/3/1 with the rest-pause training as detailed in his second edition of 5/3/1. This way I can still progress with my strength training on my main lifts and continue with the rest-pause training.
Wendler looking ‘Hench’
I will be doing the following:
Press 5 – RP last set
Deadlift 5s, then 65% max reps
Pull-ups warm-up set, RP set
Straight curls 50% x5, 60% RP
SLDL 50% x5, 60% RP
B1
Bench 5 – RP last set
Squat 5, then 65% max reps
CG Bench 50%x5, 60% RP
‘T’ Rows 6-9, 9-12
RG bar curls 50%x5, 60% RP
A2
Press 3 – RP last set
Deadlift 3s, then 70% max
Chin-ups
Straight curls 50%x5, 70% RP
SLDL 50%x5, 70% max
B2
Bench 3 – RP
Squat 3, then 70% max
CG Bench 50% x5, 70% max
Lever Row 50%, 70% RP
RG Bar Curls 50×5, 70 max
A3
Press 5/3/1 as normal, then 75% RP
Deadlift 5/3/1, then 75% max
Chins (palms facing)
Straight curls 65%x5, 80% max
SLDL 65%x5, 80% max
B3
Bench 5/3/1 as normal, then 75% RP
Squat 5/3/1, then 75% max
CG Bench 65%x5, 80% max
Cable Row 6-9, 9-12
RG Bar Curls 65%x5, 80% max
I’ll also be doing pass-throughs every day to help shoulder mobility and still working on loosening up my hip flexors!
BE HENCH 