My intent was to run a version of 5/3/1 over the school year, as it allows for consistency and not having to worry about how much I need to lift each training session. However, my engineering design class is requiring a butt-ton more time outside of class than I could have predicted which has already impacted my ability to train (I've already pulled 4-5 all-nighters, two of which were consecutive). As it is, my study / course work schedule is inconsistent in both frequency and duration. In other words, I am unable to predict when I will have the actual time to train for my goals, and how much time I'll have for each individual session. The only constraint I have to fulfill is averaging going to the gym 3 times per week to get my health insurance reimbursement. On top of that, I work part-time 2-3 days Friday through Sunday.
In the interim, I've settled on the following 'program' (see below). The overall question is: is this enough?
Sorry in advanced for the length.
Original goals:
- Increase maximal strength
- Lower body-fat %
- Improve conditioning
Current Goals:
- At least maintain strength
- Though moving towards my original goals would be preferred.
- Lower body-fat %
- I'm less worried about this aspect, as I am still able to effectively control my nutrition.
- Maintain some aspect of conditioning
Current performance:
- Movement: (current, goal)[1RM]
- Back Squat: (280, 315)
- Front Squat: (205, 225)
- Power Clean: (165, 185)
- Deadlift
- Sumo: (370, 405)
- Conventional: (340, 365)
- Snatch-Grip: (220, 255)
- Military press: (125, 135)
- Actual military press, as in feet together, back straight, etc.
- Push Press: (155, 175)
- Bench Press: (160, 185)
- Pendlay Row: (200, 225)
Current Program:
- Cycling through the following days:
- Squat Day:
- Back or Front Squat to a max double or single
- If a double, perform 3x5 @70% of the double
- If a single, perform 3x5 @75% of the single
- If daily max was the same as last time, increase the 3x5 by 5 lb
- Deadlift Day:
- Power clean to a max triple, double, or single
- If triple or double, perform 3-5 singles at same weight
- If single, perform 3-5 singles @85% of the single
- Sumo Deadlift to a max double or single
- If a double, perform 3x5 @70% of the double
- If a single, perform 3x5 @75% of the single
- If a single and grip almost failed, repeat this max until it can be completed as a triple
- If daily max was the same as last time, increase the 3x5 by 5 lb
- Power clean to a max triple, double, or single
- Press Day:
- Push Press to a max double or single
- If a double, perform 3x5 military press @68% of the double
- If a single, perform 3x5 military press @73% of the single
- If daily max was the same as last time, perform 4x5 military press instead of 3x5
- Bench Day:
- Bench Press to a max double or single
- If a double, perform 3x5 @70% of the double
- If a single, perform 3x5 @75% of the single
- If daily max was the same as last time, increase the 3x5 by 5 lb
- Pendlay Progression (no dedicated day):
- Row to daily 5RM
- Perform 2x8 Pendlay Row @85% of daily max
- OR Perform 2x8 Bent Over Row @80% of daily max
- Assistance movements / options:
- Incline Dumbbell Rows *
- Kroc Rows
- Dumbbell Press (standing / seated / Arnold)
- Incline / Floor Dumbbell Press *
- Dumbbell Pullover *
- Lat Pulldown ^
- High / low row ^
- T-bar Row *
- Face Pull *
- * = a personal favorite
- ^ = plate loaded machine available
- Conditioning Options:
- Rowing
- Stationary Bike
- Walking Dumbbell Lunges
- Kettlebell swings / complexes
- My gym just installed the kettlebell rack, so I'm still unaware of how heavy they go up to. Heaviest looks like it might be 45-50 lbs.
- Things that I need / would like to add:
- Chin-ups
- Smith machines at my gym are too low, cable machines only offer grips for pull-ups or neutral-grip pull-ups, and dip stations provide a grip that's greater than shoulder-width (plus the knurling eats my hands).
- Conventional, deficit, stiff-legged, and snatch-grip deadlifts (I love deadlifts, lol)
- Paused rep work for squats and deadlifts
- Pin squats and rack pulls
- Clean and snatch pulls
- Chin-ups
- Squat Day:
Days with the highest priority are the squat, deadlift, and press days. I'm not a powerlifter, so benching is less important for my goals (plus I have a history of shoulder injuries, so less frequent benching isn't horrible [and frankly, I'm just not the biggest fan of it]).
Subsequent questions would involve: Should I add anything in particular? Should anything be removed? Is the program organized well enough as is, or can that be improved? Is this type of program better off performed whenever I can fit it in, or when I currently do it, which is first thing in the morning (I wake up at ~5:30 am almost every day, school work permitting)?
Edit: I'm still looking for more feedback from a possibly different perspective / or that address the subsequent questions.