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 UTC