If you are following my training, you’ll see it’s changed a bit in the last couple of weeks. As with anything, you need to change your strategy and approach as your goals change or evolve.
For most of 2009, I trained using the basic programming from Wendler’s 5/3/1. No doubt, this is an outstanding training philosophy, and was exactly what I needed to rebuild my base and get back in the training habit. I highly recommend training this way if you have diffuse goals. However, I was getting to the point where I was dreading Squat days, which is a sign that a percentage based program with linear progression is ending its useful life for me. The idea that I had to hit at least 5 reps at 85% made me not want to go train, which becomes counterproductive.
So, I’m moving back to a more “Westside” or “Conjugated” approach. I’m using a basic old template (I think it’s also based on an article Jim Wendler wrote some time ago), as my goals for 2010 include totals in a couple of meets. Plus, I think this style of training is a lot of fun, and what’s the point if doing this isn’t fun?
So here it is. If I’m violating someone’s copyright or something, please let me know.
I’ve found that spreading the training week out over 8 days works well for me when training this way, I’ve tried the traditional 4 days a week and I’ve tried 3 days a week; training every other day works out best for me, as I get plenty of recovery, and I get some flexibility built into the schedule (work sometimes forces me to move days around). Also, I don’t end up doing a dynamic squat workout every Friday instead of hitting happy hour.
Max Effort Squat
ME lift (Low or high box squat, deadlift variant, occasionally a good morning) to a single or triple. Singles usually, trying to get at least 3 and up to 5 lifts in over 90%, with a secondary goal of breaking a PR.
Leg Press, high volume (lots of sets, lots of reps)
Pullthru, high volume
Max Effort Bench
ME Lift (2 board, Floor Press, Reverse band press, etc) to a single or triple. Singles usually, trying to get at least e and up to 5 lifts over 90%, with a secondary goal of breaking a PR.
Incline or Shoulder press, high volume
Chins, high volume
Face pulls, high volume
Dynamic Effort Squat
Box Squat, 3 week wave of 55%, 60%, 65%
Deadlift, the old Westside template working from 15 singles down to 6 and increasing the percentages over 6 weeks
Good Morning, high intensity (heavy, low volume)
45 degree hyper
Dynamic Effort Bench
Bench Press, 8 sets of 3 at 60%
Close Grips or High Board (4) or OH presses, High intensity
Rows, high intensity
Deloading will factor in later as I figure it out. Most likely, I’ll deload coordinating with working up to heavy weights (over 90%) on DE days, but could be as often as every 4th week.
From a conditioning perspective, I need to get back to walking a couple of miles every mornng and doing some stairs or hills a couple of times a week. That programming is separate from lifting, I need to experiment a bit to find the right balance.
My goals for next year are to total 1200+ by June and 1300+ by December. I’m pretty sure I can total 1150 now without gear, so both goals may be a little light, but that’s OK, I can always change them.
December 29th, 2009 at 10:14 am
I want to support you in this change. For my part, I will accompany you to happy hour on non-lifting Fridays. xo
December 29th, 2009 at 10:30 am
Wow, I was also doing 5/3/1, and now I’m also switching to a westside style of training. Yesterday was my first session. Of course, now I’m having to learn alot more about the Conjugate method, so I’m still working out the kinks of how to set it up.
December 30th, 2009 at 8:20 pm
@ Jamie XOXO
@ Chad – training this way is pretty easy to figure out, I suggest Dave Tate’s 8 Keys article, and the archives at Deepsquatter.com as good places to start.
Don’t make it too complicated. For example, my weakness is that I’m, well, weak. So I don’t do only posterior chain work, or only tricep work, I do a lot more basic stuff to get stronger all over while also getting faster with DE work and regularly setting PRs. And having fun.
January 1st, 2010 at 11:23 pm
[…] My Training Template […]
January 3rd, 2010 at 1:56 am
Hey man I am just starting to powerlift as well as blog my journey. I was looking at your training template and am curious how long you have been lifting. I am considering starting with the 3X3. If you visit my site feedback on content and style would be great. I’m only two days into it.
January 3rd, 2010 at 2:09 pm
I’ve been lifting for the better part of 15 years with varying goals and success.
If you are just starting to train, I would start with something like Rippetoe’s Starting Strength. If you’ve been lifting for a while there are lots of ways to prepare for powerlifting.
January 3rd, 2010 at 4:59 pm
I am just starting. Something about the idea of this sport intrigues me. Just curious if you compete or is it more of a personal thing for you.
January 3rd, 2010 at 7:49 pm
I think it’s awesome, just you against the iron. I have competed before (it’s been several years); I’m planning on at least two meets this year.
If you are just starting out, I would build a base first. There’s a lot of information at startingstrength.com
January 3rd, 2010 at 9:09 pm
You’re right. No special formula and no short cuts either. You can lift it 0r you can’t. I will check out this website and see what it has goin on. I like powerlifting USA magazine. lots of good stuff.
January 4th, 2010 at 5:16 pm
[…] My new training template. […]
March 30th, 2010 at 11:43 am
[…] My training template (that I’ve yet to really use) […]