I've been doing some tinkering around and looking for a progressive program that will allow me to build strength to hit my goal of the 543 club (500lb dead lift, 400lb squat and 300lb bench). My goal is also to stay pretty lean and in good GPP shape.
From past experience, I've found I enjoy and respond well to full body work outs 3x a week... So far I've put together this program based upon 531 weight/set/rep programming and one day of mixed gpp day.... Tell me what you think.
531 style for Bench Press and Squat. After the basic lifts, throw in a couple accessory lifts (ie dips, various db presses etc.) and one counterbalancing movement like chin ups or rows.
Wednesday: GPP/Cross trainig day
Sled dragging, Kettlebell work, Body weight exercises, Sandbag work, Sprinting
531 style for SOHPress and Dead lift. After the basic lifts, throw in a couple accessory lifts (ie dips, various db presses etc.) and one counterbalancing movement like chin ups or rows.
If I follow this program and can progress by 5-20lbs (depending on the lift) per month I will hit my goals by 2011.
I've attached a spreadsheet that formulates all the 531 numbers for those interested in following a program based on something similar.
What do you think?
Sounds very much like what I will be doing for the next few cycles to see how it works...
Squat - 5/3/1
S.l.d.l. - 4 x 7
Bench - 5/3/1
Rows - 4 x 7
Deadlift - 5/3/1
Press - 5/3/1
Chins - various
Situps - 3 x 10
Workout twice a week and sled pulls twice a week. More of a Hardgainer setup using the 5/3/1 progression. Wendler suggests not doing the deloads if you only workout twice a week. I think I'll go ahead and deload every second cycle. I need fewer days working out but want to do the lifts once a week. So, I think this might be a good experiment for me. We'll see how it goes, I'm starting it next week.
I like that idea. I may tweak the deload week to a high volume week... Maybe 70-75% of 1RM for 3x10 across. The goal behind that would be for a little strength endurance/hypertrophy.
I am pretty excited about starting this tomorrow.