I’m starting a new workout program due to boredom with the previous one. I’ve been doing it since May and it was getting dull. I’ll be starting 5/3/1 by Jim Wendler. Griffin is currently using it and seems to like it. He posts his workouts on his blog, thepchemist. I’m debating posting everything like he does, or maybe I’ll just do monthly updates on my progress, thoughts?
The idea of the 5/3/1 program is to focus on big, multi-joint movements (something I already try to do) and progress them slowly because expecting huge gains only sets you up for failure. The whole program is based on training at a certain percentage of your one rep maximum that changes over a 4 week cycle. Since I’m such a sucker for numbers and spreadsheets this is right up my alley.
I’ll be lifting four days per week and focusing on one main lift each day, either bench press, deadlift, squat, or military press. I’ll be using the one rep maxes I tested last week to calculated the amount I’ll be training with each of those lifts over the next month.
Day 1
- Military Press
- Dumbbell Bench Press – 5 x 10-20
- Dumbbell Rows- 5 x 10-20
- Tricep Pushdowns- 5 x 10-20
Day 2
- Deadlift
- Glute-Ham Raise- 5 x 10-20
- Split Lunges- 5 x 10-20
- Sit-Ups- 5 x 10-20
Day 3
- Bench Press
- Dips- 5 x 10-20
- Chins- 5 x 10-20
- Tricep Pushdowns- 5 x 10-20
Day 4
- Squat
- Good Mornings- 5 x 10-20
- Lunges- 5 x 10-20
- Hanging Leg Raise- 5 x 10-20
