Training (Powerlifting + Crossfit)
Several months ago I adjusted my main training routine to be more focused on powerlifting strength. With that, I adopted Jim Wendler's 5/3/1 method. 5/3/1 is a lifting program that focuses on concrete gains and steady, regimented, progress and goals. Focus is on one main lift per day as well as a pair of accessory exercises. The four main lifts are Squat, Bench Press, Deadlift, and Press.
||"The 5/3/1 Method is truly for anyone that is looking to get stronger. This is not a fancy training program that requires special equipment or Master's degree - all is required is your dedication to moving more weight than you had ever dreamed."
A brief overview of the 5/3/1 method, Crossfit training, and supplementation after
Shoulder and Upper Back
Strict Overhead Press (5/3/1 cycle)
Standing Dumbbell Curl
Squat (5/3/1 cycle)
Body Weight Squats
Bench Press (5/3/1 cycle)
Cable Tricep Extension
Lower Back and Hamstrings
Deadlift (5/3/1 cycle)
Hanging Leg Raises
Essentially each main lift is performed 4 times during the course of a 5/3/1 mesocycle. Simply stated, you will have 4 overhead press workouts, 4 squat workouts, 4 bench press workouts, and 4 deadlift workouts. Each specific workout is comprised of 4 waves, or 4 different workouts. These waves are:
- Week 1 Warmup, 75% x 5, 80% x 5, 85% x 5
- Week 2 Warmup, 80% x 3, 85% x 3, 90% x 3
- Week 3 Warmup, 75% x 5, 85% x 3, 95% x 1
- Week 4 (Deload Week) Warmup, 60% x 5, 65% x 5, 70% x 5
Once the main lift has been completed, the other assistance exercises are completed in sets of 4 or 5 with rep ranges of 10 to 15.
In addition to the powerlifting split, I have added in a few Crossfit Training sessions at Crossfit RVA
. CrossFit is sometimes referred to as "the sport of fitness" and is a form of fitness training that is based on constantly varied functional movements performed at high intensity. The individual workouts are announced each day and can potentially involve any combination of Cardio, Gymnastics movements, Olympic Lifts, and Powerlifts.
My supplementation strategy has become substantially more simple in recent months. Currently I utilize the following prioritized list.
- Optimum Nutrition Opti-Men (Multivitamin)\
- Scivation Whey Protein Powder
- Optimum Fish Oil
- Primaforce Creaform (Creatine Monohydrate)
- Scivation Xtend (additional BCAA supplement)