"God arms me with strength, and he makes my way perfect. He makes me as surefooted as a deer, enabling me to stand on mountain heights. He trains my hands for battle; he strengthens my arm to draw a bronze bow." - Psalm 18:32-34
Things have been going well with my training for the last several months. I've been using the WS4SB Strength and Speed template for the past 16 weeks as mentioned in a previous blog post.
This particular template has worked well for me since I play Ultimate Frisbee on Sundays. I've become faster and stronger, and it has become much more noticeable during the last four or five weeks.
I recently changed the way I set up my Max-Effort lifts beginning on Week 14 when I started using the 5/3/1 Method by Jim Wendler in his Three Days A Week manual. Previously, I was working up to several heavy sets of 3-5 reps. But I felt that I needed to change it up after 12 weeks. I'm still following the same Strength and Speed template, but I am now using the 5/3/1 Method for the bench and squat on my Max-Effort days to help increase my strength in those lifts.
All my other assistance and supplemental exercises have stayed the same. After next week's deload week, I am going to try another slight variation to my training in addition to the 5/3/1 Method. After I complete my Max-Effort lift, I'm going to follow it with 5 sets of 10 reps with 50% of my max for benches or squats (depending on the training day). This is from the "Boring But Big" template in Jim's manual.
After doing that, I'll go into my regular accessory lifts. This may sound confusing, but when you see how it's laid out, it will make sense.
My overall template will look like this for my second phase (second month) of 5/3/1 with the new variation (5x10) as a part of the WS4SB Strength and Speed template:
Monday - Max-Effort Upper Body
1) Bench Press 5/3/1
2) Bench press 5 x 10 @ 50% of my 1RM
3A) Rowing movement 3 x 8-12
3B) Rear delt movement 3 x 8-12
4) Shrugging movement 3 x 8-12
5A) Biceps 3 x 8-12
5B) Triceps Pushdown variations 3 x 15-25
Abs and/or Finisher
Tuesday - Speed/Conditioning
I've used speed and conditioning workouts from WS4SB 2 & 3 and also my own workouts similar to those and, most recently, the P90X Plyometrics workout.
Wednesday - Off (mid-week bible study at church)
Thursday - Max-Effort Lower Body
1) Back Squat 5/3/1
2) Back Squat 5 x 10 @ 50% of 1RM
3) Unilateral Quad movement 2-3 x 8-12
4) Hip movement 3 x 8-12
5) Glute Ham Raises 3-4 x 3-8
6) Abs
Finisher - Prowler pushes (most often)
Friday - Repetition-Effort Upper Body
1) Dumbbell presses or pushup variations 3 x max reps or 3-4 x 12-15
2A) Vertical pulling 3-4 x 6-12
2B) Rear delts 3-4 x 8-12
3) Side delts 3 x 8-12
4A) Biceps 3 x 8-12
4B) Triceps Extensions 3 x 10-15
Abs and/or Finisher
Saturday - Off
Sunday - Ultimate Frisbee!
That's how it's all laid out. The schedule offers me some flexibility within the week as well. Whenever I need to adjust one of my training days, I'm able to do so. Also, I have my max-effort lower body workout scheduled several days after I play Ultimate Frisbee in order to give my legs time to recover.
If needed (and I've had to do it a few times), I can adjust when I perform my Tuesday (Speed/Conditioning) workout, my Thursday (ME Lower Body) workout and even my Friday (RE Upper) workout.
For example, this week because of Thanksgiving, I'm performing my week as follows:
Monday - ME Upper
Tuesday - Speed/Conditioning
Wednesday - ME Lower
Thursday - Cardio/Conditioning in the AM (Turkey eating in the PM!)
Friday - RE Upper
Saturday - Off (Gators vs. FSU - I might be going to the game)
Sunday - Ultimate Frisbee
I've also done my Friday workout on Saturdays when needed (but I don't like doing that because there isn't enough rest between Saturday and Monday's ME Upper Body Workout).
So there is plenty of adjustability when I need it. If you have any questions, just let me know!
