- I've finished my exams - my last exams in law school to be exact!
- I ran a 2 day split based upon Jim Wendler's 5/3/1 during the 3 week exam period: basically i do 2 main lifts (bench + squat/ shoulder press + deadlift) and 2 to 3 assistance exercises in one session. I was surprised that my strength was maintained, if not increased, regardless of the low training frequency. It shows how quality trumps quantity.
- Before I started 5/3/1, I was doing Defranco's 3-day "Badass" (I know it sounds lame) split. Experienced the slightest progression. I reckon its because of the low volume especially for the main lifts.
- I reckon as a novice I need a higher volume for the main lifts. It has to do with consolidation of motor memory, i.e. the simple notion of practice makes perfect. 3 worksets of 6 reps, 3 reps and 1 rep aren't enough to consolidate bar path and to strengthen the muscles activated in the main lifts. Hence when I started 5/3/1 I incorporated the Boring But Big regime which is essentially, for example, after u've done ur bench in accordance with the required percentages you do another 5 sets of 10 bench. that is a simple way to ensure you get enough volume for the main lifts.
Summer plans:
- I'm flying to the UK this Sunday to visit my sister and travel with my family. Gonna be staying there for 3 weeks. I have been contacting Dave "Bulldog" Beattie, owner of Genesis Gym in Wembley who can squat 1000+ lbs, hoping to get a training session from him. Definitely hope thats gonna happen.
- I do have some numbers in my head that I want to achieve by the end of the summer, namely > x2 bodyweight deadlift (~150kg/352lb); >130kg squat and 100kg bench. I had pulled a 130kg sumo more than half a year ago, squatted 120kg couple months ago so I think the goals are attainable if I continue to do what I'm doing and pay more attention to recovery and nutrition.
- Lately I have gained some insights into the mechanics of deadlifting which have been reflected in my numbers. I've never focused on training the deadlift before, until I started 5/3/1 a month ago. So it had been merely an assistance exercise as I only chose to squat on the only lower body day when I was running a 3 day split (2 upperbody + 1 lowerbody). But that would be another post.
Stay strong.
