So I decided I'm going to try out Jim Wendler's 5/3/1 routine for a while so I have some structure to go off of. I'm doing too much guesswork and it'll be nice to have actual numbers to shoot for.
The basis of the routine is basically working up to a 5 rep max the first week, a 3 rep max the next week, a one rep max the week after that and a deload 70% x 6 in the final week.
The percentages will be as follows, the starting max weight should be your max - 10% so you don't burn out:
Wave 1. Warmup, 65%x5, 75%x5, 85%x5
Wave 2. Warmup, 70%x3, 80%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4 (optional). Warmup, 60%x5, 65%x5, 70%x5
Started with squat day today
Squat Wave 1, projected underestimated max - 315lbs
Squat warmup
205x5
235x5
270x5
Squat assistance
Squat 185x10x5
Hip adductor 100x15
120x10
130x10
DC calves 220x6
I'll do bench tomorrow with a projected underestimated max of 310lbs.
The new routine will look something like this, cycle length is 5 days:
M- Off
T- Squat
W- Bench
T- Off
F- Dead
S- Off
S- Squat
M- Bench
T- Off
Goals for August 09'
Bench- 350
Squat- 395
Dead- 560
<message edited by on Tuesday, March 24, 2009 8:26 PM>