I always love to hop to different programs here and there, it was much easier in my youth. Due to my many injuries over the years, getting older, I have found that each program benefits one lift while causing another to stall out. I have decided to go back to the basics of what got me into lifting originally, and do the Year of 5/3/1 Challenges laid out in Beyond 5/3/1. It is old school, but it works. I started this Yesterday (May 6, 2019), and this log will keep me accountable, so I hope to do a summary in May of 2020. I will of course be posting periodic updates. Here is the year!
Months 1 - 3: Boring But Big Challenge
- Goal: Perform 5 sets of 10 reps at 70% of each lift for final cycle
- This will be a bitch, but great to get the strength going with a mix of low rep and hypertrophy.
- 90% TM
- Standard 5/3/1 format, no extra reps or reps taken to failure
- Month 1 - 5 sets of 10 reps @ 50% of TM
- Month 2 - 5 x 10 @ 60% TM
- Month 3 - 5x10 @70% TM
- After each month (cycle including deload week) your TM increases 5lbs upper body, 10lbs lower body
4 days a week with a simple layout
Monday: OHP 5/3/1 sets, Bench 5x10, Pullups (5 sets), Curls 3x10, Face Pulls 3x10
Tuesday: Deadlift 5/3/1, Squat 5/10, Ab Wheel 5x10-20
Thurs: Bench 5/3/1, OHP 5x10, DB Rows 5x10/arn, Tricep Pushdown 3x10
Fri: Squat 5/3/1, Deadlift 5x10, Hanging Leg Raise 5x10
Rest on weekends
Months 4 - 6 Strength Challenge
Goal: Increase 1RM on Squat, Bench, and Deadlift
I will lay out details when I hit this phase
Months 7 - 9 Prowler Challenge
Goal: Perform 10 40-yard Prowler sprints with 180lbs additional weight and 60 seconds rest between sprints
Again, I will lay out details when I hit this phase. Bob if you are reading this and know of a gym in Pittsburgh with a Prowler station please let me know.
The last 2 challenges arent as predominant but I may give them a shot.
6 week 100 rep challenge
6 week 5/3/1 and Rest Pause Training
This will round out the year, or at least 9 months of it. Should be a fun ride!!