I decided to make a log for my training in preperation for the 2009 Niagara Open. Here are the details.
Niagara Powerlifting Club
Im basing my training almost strictly on Jim Wendler 5/3/1 program because its simple and has resulted in amazing gains. I just finished my first cycle and my current numbers are:
Age: 26 (27 in decemeber)
Height: 5'7
Location: Ontario CANADA
Bodyweight: 164lbs
Bench: 285lbs
Deadlift: 405lbs
Squat: 300lbs
SOHP: 165lbs
Weighted chins: BW+ 75lbs x 4
Dips: BW+135lbs x 5
Goals for Powerlifting meet:
Bodyweight: Under 165lbs after cutting
Bench: 315lbs
Deadlift: 425lbs
Squat: 375lbs
So today was the first day that i added chains and bands to my training and just finished the final wave of the 5/3/1 program.
The next cycle will include chains and bands and i did my first pressing workout using both chains and bands. Im training my lockout using floor presses. I did floor presses today using 2 chains on each side. Each chain is about 15-20lbs (not positive) and since half the chain is still on the ground at lockout, im assuming a 40lbs increase at the top.
Next i did some bench using the green average flex band (second strongest band available from EFS). I only have one so i bring it under the bench and then attach each end to the bar just outside the power rings (hope everyone can picture that). Anyway, that is really crazy!! At the bottom there is zero stretch but at the top (depending on how far the bands are apart on the bar) im getting at least another 100lbs of resistence. Im really building on my bar speed with the band training and i can already feel the difference with one session.
Im hoping to add 25lbs on my deadlift, 50lbs on my squat and another 25 on my bench at the end of this cycle. I know the squat goals seem high but my squat have sky rocketed since i started squating right.
Anyway, i have a powerlifting meet in january so im pushin it pretty hard. I'll let you guys know how the chains and bands help but i would totally endorse anyone wanting to including them in their training!
For the next cycle, im going to based the 1RMs on Rack pulls instead of Deadlifts, Low box squats instead of squats, flor presses instead of Bench and push press instead of SOHP. I'll probably figure out the maxes for those next week and then based the next 5 waves on those numbers. Just incase you dont know the 5/3/1 program, here is a basic summary:
4 workouts per microcycle:
A. Squat + assistance
B. Bench press + assistance
C. Deadlift + assistance
D. Military press + assistance
Each mesocycle has 4 microcycles or "waves".
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5
Note: On the last set you can do an "all out rep max" lifting that weight as many times as possible; the goal is to get at least the specified number of reps with that weight (only do a rep max on the last set)
Wendler recommends 3 workouts per week. Example:
Week 1: A1, B1, C1
Week 2: D1, A2, B2
Week 3: C2, D2, A3
Week 4: B3, C3, D3
Week 5: A4, B4, C4
Week 6: D4, etc. ...
The main lifts can be substituted with variations (typically in subsequent mesocycles):
Squat - box squat, squat with bands, front squat, etc.
Bench press - board press, floor press, incline, etc.
Deadlift - rack pulls, deficit DL, etc.
Military press - push press, incline press, etc.
Assistance work depends on your goals:
None - just do the main lifts
Basic - just do 1-2 supplementary lifts, typically 3-5 sets x 6-20 reps
Bodybuilder - 3-4 supplementary lifts, including some isolation work, done for higher volume, typically 3-4 sets x 10-20 reps
