Results of Cycle 1 of my self-programmed Intermediate
MAIN RESULT: Think I'll go to 5/3/1 "as written". I was hoping to make gains on a 2 week cycle, since I'm so fresh off Stronglifts, and I'm sure I could, but I just really want to make things more interesting with some volume work and accessories, and I just can't do that with 2 big lifts per session. If I add just 5x10 on two of the three lifts then workouts run from 75-90 minutes, my training partner has already finished, past time to cook dinner, etc. Oh, and I'm dead afterwards.
BTW, to anybody who said this might happen, you earn and official "I told you so." There are at least two winners...
So, to start 5/3/1 "as written", my results from this 2 week cycle would be:
All weight in poundsSQUAT
Training 1RM: From 250 to 235
The numbers say I could repeat the same weight, but I'd rather deload to get more volume (and hopefully benefit) from the all-out sets.BENCH
Training 1RM: From 210 to 190
A disaster. Could not even make one rep at 95%. Can't really blame vacation because I improved on Deadlift and Rows. Could it be because I did squats for 5/3/1+ followed by 5x10 before doing bench? I know they are different muscle groups, but maybe I just completely burned myself out. I really don't know.ROW
Training 1RM: From 140 to 142.5 (increase!)
Both of my pulls went up, and both of my presses went down. Go figure.DEADLIFT
PR: 325 (4 months ago)
PR: 319 (3 weeks ago)
Training 1RM: From 300 to 310 (increase!)
Pulled 8 reps on 5/5/5+ day, and 5 reps on 5/3/1+ day, seems safe to go up.
I love deadlifts. Deadlifts is da bomb. PRESS
PR: 145 (4 months ago)
Training 1RM: From 140 to 130
Like the Squat, the numbers say I could repeat 140, but when that happens I'd rather deload and try to get more volume (and hopefully more benefit) from the all-out sets.CHINS
PR: 230 (bw + 60)
Tried doing these like a power lift, with 5/3/1 numbers, but very inconclusive. Going to ask about these on a separate thread in General.