531Today if finished Week 2 of training – a mix of heavy weight lifting and running.  So far, my body is responding favourably and hoping it keeps going.

For strength training, I’ve been following Wendler’s 5/3/1 program.  The only thing I modified a little is the assistance work.

The program is a pure progressive raw strength builder consisting of compound lifts like barbell shoulder press, deadlifts, bench press, and squats.  The assistance work varies and can be tailored to target any muscle imbalances you may have.  It’s called assistance work because you don’t technically have to do it.  As long as you do your main lifts and warm up properly, you’re good to go.  So far, my 1 Rep Max (1RM) for all 4 lifts are as follows:

  • Shoulder Press: 110 lbs
  • Deadlift: 295 lbs
  • Bench Press: 165 lbs
  • Squats: 273 lbs

Upper body is weak.  Was always a little weak in that area, but not this weak.  Lower body is a different story – I’ve always had great strength in the legs and lower back.  My goal by end of the year is to get my 1RM up to 200 for bench press, 135 for shoulders and 325 for deadlift.  For squats, I have to keep an eye on my left knee.  If I see it’s starting to bother me, I might switch to leg press with a comparable weight.  Right now a comparable 1RM leg press for my 273 squat is 750 lbs.  Which makes sense as I remember in the past leg pressing 600 lbs for multiple reps.  But for now, shooting for 330 lbs 1RM squat by end of year.

The other thing I’m doing is the Couch to 5k (C25k) program to get my running/cardio back up.  That’s also going well and my knee hasn’t given me any grief so far.