On October 21, 2013 I tested my 1 repetition maximum (1RM) in the following barbell exercises: Military Press, Bench Press, Deadlift and Squat. I had just completed a month long body weight only cycle as I felt pretty beat up from various training methods over the summer. The reason for testing my 1RM in these big multi-joint compound barbell movements is I wanted to start a cycle of the famous Wendler 531 raw strength program. I have used the Wendler 531 in the past with my two boys and they both achieved great results, but being teen agers any progressive strength program will make them strong, I was more interested in how the program would affect a 55 year old male.
The results of my 1RM test: Military Press 145, Deadlift 325, Bench Press 200, Squat 230
I have always been relatively strong in the Deadlift and Bench Press, and not so strong in the Military Press and Squat. My Military Press and Deadlift numbers were good and I attribute this to my routine kettlebell practice. My Bench Press and Squat numbers were abysmal even after a month long journey of high volume body weight push ups and squats. But as the football coach from Pittsburgh says, "It is what it is." So I started the Wendler 531 with true 1RM numbers.
The unique aspect of the program is you base all of your training poundages from 90% of your true 1RM. You plug that number into the program and it gives you the appropriate training weights for that days session. Spend the $20.00 and buy the Wendler 531 ebook it is worth every dollar invested and Jim put his entire life into this program, so man up and don't rip off his work.
I chose to do what Jim calls the big but boring method. I warm up, do the work sets, then perform the appropriate assistance work. My goal is to complete the entire session in 45 minutes or less. The big but boring method is just a way to practice that days lift with lighter weight and get in some quality hypertrophy work. So on squat day, after warm up you do the work sets, then do 5 sets of 10 repetitions with a weight around 50% of your true 1RM. You may add in some basic movements like dips, chin ups, push ups. I also like to add in some kettlebell work using swings and get ups for variety when needed. For conditioning work I recommend fast walking or even sprints if you feel up to it 3-4 times a week.
I did three cycles of the Wendler 531, from October 21 until December 24. I chose a training schedule of 2 days and 1 day of rest, after the third week of the cycle I would do a 4-5 day active rest de-load week. Initially my diet was not very good, but through the second and third cycle I tightened down my nutrition and started to see some real good results as my strength increased. I also gained some body weight over this 8 weeks.
During the first cycle I experienced some serious soreness as my body was adapting to the movements and the volume of training. The second cycle is when I started to see some really strong increases in strength and endurance. I was still sore at times as I pushed hard during the training sessions but I felt my body adapting to the volume and intensity. The third cycle is when things started to change, my numbers went up dramatically in the work sets. I made a couple of mistakes during the training, during the third cycle I decided to add in some extra work on the rest days, I found this was not wise as a couple of the sessions were not as strong as I felt they should have been. I finished up the third cycle and took a few days rest then retested my true 1 repetition maximum.
Military Press 150, increase of 5 pounds
Bench Press 235, increase of 35 pounds
Deadlift 365, increase of 40 pounds
Squat 265, increase of 35 pounds
I was happy with the increase in the 3 power lifts, and not real happy with the Military Press, although I feel I was probably maxed out and a five pound increase in 8 weeks is progress.
The 3 power lifts, are all close to my recent (within the last 5 years) PR's. My personal goals for 2014 are 405 Deadlift, 250 Bench Press, 300 Squat, 165 Military Press. I feel they are all obtainable at a body weight of 195 or lower. I need to stick with the Wendler 531 plan, use the program for what it supposed to do for you, get you stronger. I'd eventually like to hit a 1000 pound raw total in the 3 power lifts within the next 2 years.
Getting stronger is a journey, and all journeys start with that first step. In this case they start with that first cycle and smart programming.
I feel so much better when I am strong. My nutrition plan this past year has been real cyclical, periods of clean eating, followed by periods of really bad eating and drinking. I am battling with moderation, and my heart tells me moderation leads to mediocrity.
Al
