blog: Back to work

I decided to abandon the lazy 5/3/1 approach and add a little work back into my lifting schedule. With 5/3/1 I just feel that the frequency of the lifts is too low to be comfortable in your technique. That's especially a big deal on squats for me. So this is what my new schedule looks like specified in TDL:

Options:
  printPlates

Lifts:
  OHP      Max: 85   increment: 2.5,
  Deadlift Max: 225  increment: 5,
  Loglift  Max: 95   increment: 2.5 bar: 44,
  Squat    Max: 195  increment: 5,
  Bench    Max: 110  increment: 2.5,
  Row      Max: 113  increment: 3.5


Plates:
  20   x 20,
  10   x 4,
  5    x 4,
  2.5  x 4,
  1.25 x 4,
  1    x 2,
  0.75 x 2,
  0.5  x 4,
  0.25 x 2


SetTemplates:
  warmup:
    5 reps  @ 40%,
    5 reps  @ 50%,
    3 reps  @ 60%

  fiveRep:
    warmup,
    3  reps @ 65%,
    2  reps @ 75%,
    5+ reps @ 85%,
    3  reps @ 75% (ad nauseam)

  threeRep:
    warmup,
    2  reps @ 70%,
    1  rep  @ 80%,
    3+ reps @ 90%,
    3  reps @ 80% (ad nauseam)

  twoRep:
    warmup,
    2  reps @ 75%,
    1  reps @ 85%,
    2+ reps @ 92%,
    2  reps @ 85% (ad nauseam)

  oneRep:
    warmup,
    3  reps @ 75%,
    1  reps @ 85%,
    1+ reps @ 95%,
    2  reps @ 85% (ad nauseam)

  deload:
    warmup x 2

  accWarmup:
    3 reps @ 40%,
    3 reps @ 50%

  mediumAcc:
    accWarmup,
    5 reps @ 72% x 5

  lightAcc:
    accWarmup,
    7 reps @ 62% x 5


TrainingDays:

/*------------------------------------------------*/

- OHP:      threeRep
  Squat:    mediumAcc
  Bench:    lightAcc


- Deadlift: threeRep
  Bench:    mediumAcc
  Squat:    lightAcc


- Loglift:  threeRep
  Row:      mediumAcc
  Bench:    lightAcc

- Squat:    threeRep
  Bench:    mediumAcc
  Deadlift: lightAcc

/*------------------------------------------------*/

- OHP:      fiveRep
  Squat:    mediumAcc
  Bench:    lightAcc


- Deadlift: fiveRep
  Bench:    mediumAcc
  Squat:    lightAcc


- Loglift:  fiveRep
  Row:      mediumAcc
  Bench:    lightAcc

- Squat:    fiveRep
  Bench:    mediumAcc
  Deadlift: lightAcc

/*------------------------------------------------*/

- OHP:      twoRep    increase
  Squat:    mediumAcc
  Bench:    lightAcc


- Deadlift: twoRep    increase
  Bench:    mediumAcc
  Squat:    lightAcc


- Loglift:  twoRep    increase
  Row:      mediumAcc increase
  Bench:    lightAcc

- Squat:    twoRep    increase
  Bench:    mediumAcc increase
  Deadlift: lightAcc

/*------------------------------------------------*/

- OHP:      fiveRep
  Squat:    mediumAcc
  Bench:    lightAcc


- Deadlift: fiveRep
  Bench:    mediumAcc
  Squat:    lightAcc


- Loglift:  fiveRep
  Row:      mediumAcc
  Bench:    lightAcc

- Squat:    fiveRep
  Bench:    mediumAcc
  Deadlift: lightAcc

/*------------------------------------------------*/

- OHP:      threeRep
  Squat:    mediumAcc
  Bench:    lightAcc


- Deadlift: threeRep
  Bench:    mediumAcc
  Squat:    lightAcc


- Loglift:  threeRep
  Row:      mediumAcc
  Bench:    lightAcc

- Squat:    threeRep
  Bench:    mediumAcc
  Deadlift: lightAcc

/*------------------------------------------------*/

- OHP:      twoRep
  Squat:    mediumAcc
  Bench:    lightAcc


- Deadlift: twoRep
  Bench:    mediumAcc
  Squat:    lightAcc


- Loglift:  twoRep
  Row:      mediumAcc
  Bench:    lightAcc

- Squat:    twoRep
  Bench:    mediumAcc
  Deadlift: lightAcc

/*------------------------------------------------*/

- OHP:      deload     increase
  Squat:    mediumAcc
  Bench:    lightAcc


- Deadlift: deload     increase
  Bench:    mediumAcc
  Squat:    lightAcc


- Loglift:  deload     increase
  Row:      mediumAcc  increase
  Bench:    lightAcc

- Squat:    deload     increase
  Bench:    mediumAcc  increase
  Deadlift: lightAcc

I might switch things around a little, but that is what I'm currently going for. I don't have a heavy bench day, since I consider it unimportant for anyone who does not compete in powerlifting.

Posted in lifting
2016-06-11 10:27