2013 Training Split and Supplementation (update)

12. March 2013 10:49 by Matt in Gym Training  //  Tags: , , , ,   //   Comments (0)

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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

Day One

Shoulder and Upper Back

Strict Overhead Press (5/3/1 cycle)
Lat Pulldown
Reverse Fly
Push Press
Standing Dumbbell Curl

Day Two


Squat (5/3/1 cycle)
Leg Curl
Leg Extension
Leg Press
Body Weight Squats
Weighted Situp

Day Three


Bench Press (5/3/1 cycle)
Cable Tricep Extension
Incline Press

Day Four

Lower Back and Hamstrings

Deadlift (5/3/1 cycle)
Tbar Row
Back Extension
Hanging Leg Raises
Kettlebell Swings

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. 

"BREATHE" from Paul Schneider on Vimeo.


My supplementation strategy has become substantially more simple in recent months.  Currently I utilize the following prioritized list.

  1. Optimum Nutrition Opti-Men (Multivitamin)\
  2. Scivation Whey Protein Powder
  3. Optimum Fish Oil
  4. Primaforce Creaform (Creatine Monohydrate)
  5. Scivation Xtend (additional BCAA supplement)

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Matt Gonzalez

Currently working as the IT Director for Vitech Corporation, a leading Systems Engineering solutions provider.  

I train at Gold's Gym 6 days a week with emphasis on the core lifts. (deadlifts, squats, and presses)