I'm shifting my strength training to follow Jim Wendler's 5/3/1 or at least my variation of it. Heavy on the math, but I don't mind that. It's a 4 week system consisting of the following:
1. 5x @65%, 5x@75%, Max Reps @ 85%
2. 5x @70%, 3x@80%, Max Reps @ 90%
3. 5x@75%, 3x@85%, Max Reps @ 95%
4. 5x@ 40%, 5x@50%, Max reps@60%
I'm going to use week 3 max reps at 95% to estimate the following months new theoritical 1RM. The lifts I'm going to do are:
Monday - Back Squat, Press, Deadlift, Power Clean
Wednesday - Front Squat, Push Press, Chin, Snatch
Friday - OHS, Dip, Bent Row, Jerk
Tuesday, Thursday, Sat. - Steady State "cardio."
Today I Started with:
Back Squat - 80,100,105kg
Press 4x5@ 60kg, 3x @ 70kg
Power Clean 60,80,100kg
Kind of sad that I am using the same load for Power clean and back squat. Clearly a deficiency in the squat.
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