My Training

I’ve been asked about the kind of training that I do and decided to add a section just on that. I’m not going to go into the details of what I’ve done for the past few years. Anyone that curious can send me an email and I’d be more than happy to fill you in!

For close to a year now, I have been doing Jim Wendler’s 5/3/1. It’s a powerlifting routine designed to progressively increase your lifts over time. Obviously, I have been trying to build strength.

There are 4 main lifts (squats, deadlifts, overhead press, and bench) that the program is based upon. Beyond that, there are many variations in assistance exercises.

Over the course of a year, I’ve done quite a few variations. 4 day routine, 2 day routine. Bodybuilding assistance, bodyweight assistance. I’ve adapted as I’ve moved through it.

I’ve seen a lot of growth in my lifts since I started. For the most part, I’m not putting up big numbers as a result. I’ve spent the past 8 months doing Zercher squats and Romanian deadlifts in an attempt to get strength back, but not kill my back. My standing overhead press is almost to where I was pre-injury.

A snapshot of how it worked for me:

Zercher squat

1st post-injury workout (mid-March) – 65×8 (calculated 1 RM of 80)

Last workout (last week) – 105×3 (calculated 1 RM of 115)

Bench

1st post-injury workout – 105×6 (calculated 1 RM of 122)

Last workout – 115×5 (calculated 1 RM of 134)

Standing overhead press

1st post-injury workout – 65×10 (calculated 1 RM of 87)

Last workout – 90×2 (calculated 1 RM of 94)

Romanian Deadlift

1st post-injury workout – 65×10 (calculated 1 RM of 87)

Last workout – 110×8 (calculated 1 RM of 140)

But, now it’s time for a change. I haven’t picked a new program yet, but my focus will be on getting my bench up even more so I can do a bench powerlifting meet.

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