After a lot of positive feedback from my last post, someone also threw the Wendler's 5/3/1 routine at me. Now I know it seems like I'm throwing routines in the air all the time, but trust me, at first glance, it looks fucking sweet, and a helluva lot better than a routine I just plucked out of my ass. My homemade routine has served me well for the past half a year (minus the cycle, that bit's kinda new) but one of the reasons I posted it was to get criticism and advice; And that's exactly what you guys did, so I think it's time for a tried and tested method to give me the results I'm after. I'm gonna be switching over to Wendler's for the next 6 months and see where that gets us. For those unaware of what the Wendler's 5/3/1 actually is, you can look here, it's super easy to follow through. I'll be doing the Boring But Big assistance lifts as well, because I love the big 4 too much and despise all other accessory lifts.
| Lift | PB | Week 1 | 75% x 5 | 80% x 5 | 85% x 5 | 50% x 10 | |
| OHP | 100 | OHP | 75 | 80 | 85 | 50 | |
| Dead | 220 | Dead | 165 | 176 | 187 | 110 | |
| Bench | 100 | Bench | 75 | 80 | 85 | 50 | |
| Squat | 182.5 | Squat | 136.875 | 146 | 155.125 | 91.25 | |
| Week 2 | 80% x 3 | 85% x 3 | 90% x 3 | 50% x 10 | |||
| OHP | 80 | 85 | 90 | 50 | |||
| Dead | 176 | 187 | 198 | 110 | |||
| Bench | 80 | 85 | 90 | 50 | |||
| Squat | 146 | 155.125 | 164.25 | 91.25 | |||
| Week 3 | 75% x 5 | 85% x 3 | 95% x 1 | 50% x 10 | |||
| OHP | 75 | 85 | 95 | 50 | |||
| Dead | 165 | 187 | 209 | 110 | |||
| Bench | 75 | 85 | 95 | 50 | |||
| Squat | 136.875 | 155.125 | 173.375 | 91.25 | |||
| Week 4 | 60% x 5 | 65% x 5 | 70% x 5 | 50% x 10 | |||
| OHP | 60 | 65 | 70 | 50 | |||
| Dead | 132 | 143 | 154 | 110 | |||
| Bench | 60 | 65 | 70 | 50 | |||
| Squat | 109.5 | 118.625 | 127.75 | 91.25 |
Putting my Excel skills to the test!
Also, I probably bitched about it last week, but during Wednesday's deadlift sesh I ripped the calluses off my hands and it stung like fuck. Not only that, but gripping anything was next to impossible which obviously affected training. I've never actually completely torn off a callus before and now I know why it's a big no-no. Anyway, browsing around I found a video from Donny Shankle, an Olympic lifter who gives tips on how to care for your hands. Leaving all girly jokes aside, this is kinda important in my opinion (... he says now, lol). Check it out.
For the record, everything in this video is available in Boots for about a tenner in total.
And last but not least, the Arnold Strongman Classic has come to an end last night where things have really been given a good shake-up. Shaw ripped his bicep, Big Z didn't win a log event, and we have a brand new winner! Mike Jenkins absolutely stormed the events, winning all of the pressing events and claiming the first place prize from Derek Poundstone by a tenth of a second in the timber carry. A well earned victory, Mike Jenkins is no doubt a serious threat to the WSM title later this year. A big congratulations to the two Brits who represented us so well, it was such a tough field and they placed a very respectable 7th and 8th place. Well done Loz and Terry!
255lb dumbbell lift... for reps. Mental.
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