5-3-1

This week I have started a classic 5-3-1 strength programme that I am going to follow for a few months to get my strength up in all of the key lifts: Deadlift, Squat, Military Press and Bench.

If all goes to plan I will reach my 200kg deadlift goal by September, and I will be pretty pleased with myself too! The programme is taken from the T-Nation website, and is super simple to use and follow, just a little maths to work out your weights.

Yesterday I tested my 1RM for the press and came up with a disappointing 62.5kg, which is hardly surprising as I don't often do it!

Today I started in vain with a deadlift workout that went like this:

Warm up

5 x 105kg

5 x 120kg

Rep out at 138kg - I managed 9.

Supporting exercises were 100 metres of walking lunges and 5 sets of hanging leg raises.

Short and Sweet. It feels like I should be doing more, but I am going to trust the programme and moderate my work to get maximum results.

Stay Strong

Ben

Strength Programme Needed

For a while I have been making some good strength gains in the gym , particularly focussing on deadlift, which I really enjoy. I seem to have hit a plateau at 180kg, and really want to pull up a 200kg lift some time this summer so I am going to write myself a strength programme incorporating deadlift, rack pull, and front squat so I can start to make some progress again. I will post it on here maybe with some pics when I get started.

Stay Strong

Ben