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I finished my second strength programming cycle of the year, Quarter 2 of 4 (Mar thru May), and I’ve progressed, but have a lot to work on.

First, the good!

I got a new PR in the sumo deadlift at 475 pounds, with no belt, at ~187.5 pounds body-weight. I did try for 500 after (what the hell right?), but it was a no-go. What’s also good is that my back and knees feel good and that’s really important to me, so feeling gracious for that!

Now, the things I need to work on.

I did not get any new PR in the squat, bench press, or overhead press. Sad face 😦

This “no progress” was due to various factors. The first factor is that I strained my right shoulder, specifically my anterior deltoid. I have full range of motion (ROM), but any pressing in the transverse plane (a.k.a. the bench press) is a no-go for me. This occurred in mid April and I’m still rehabing the injury today (beginning of June). That said, however, it’s a lot better, even though I re-aggravated it coming back too soon a couple weeks ago.

The second thing is that I was training at at a higher intensity for too long than I should have, causing my body to fatigue beyond what was manageable. At the time of my program construction I failed to realize that would be the case. Beats me of how it slipped by me.

(Review my Q1 and programming for Q2 by clicking HERE)

All-in-all, progress is still progress, so I’m moving in the right direction, even though I had to put some things on hold. What’s important is that I realized my programming mistakes, and understand that moving forward.

Below is a chart below that summarizes my current stage of progress for Quarter 2 of training:

Second Quarter Programming Recap (Mar-May 2017)
Lift Starting Q1 Max (lbs.) Ending Q2 Max (lbs.) Total Increase (decrease) (lbs.)
1.      Squat 385 385 0
2.      Bench Press 295 ?
3.      Deadlift 465 475 10
4.      Overhead Press 185 ?
Totals 1340 ? 10
BODY WEIGHT 188 187.5 (~.5)

What’s next?

It’s time for me to start my new program, and I’m already into it.

What is frustrating is that I’m not sure how to progress through an injury that still needs time to heal while keeping pace with what I’m trying to do (get stronger at the same body weight). That said. I’m in a hypertrophy and conditioning stage, so I’m upping the volume and my conditioning to improve cardio endurance and also lose fat, and hopefully replace it with muscle. It’s not a lean bulk, per se, but more of a re-composition. Hard? Yes, but I know I can do it and I’m starting to feel the difference in my body already, by feeling my body be a little tighter and defined.

Regardless, I’m excited to move forward because I know my mistakes and know how to fix them. As a result, I’m going to use 5-3-1 as the base of my program while adding some additions (conditioning) to specific things that I value.

Below is what my training regimen for Quarter 3 (Jun-Aug) will look like:

Quarter 3 Training Cycle (Jun-Aug 2017)
Week Focus Adaptation
1 Volume Hypertrophy
2 Volume Hypertrophy
3 Volume Hypertrophy
4 5s Strength
5 3s Strength
6 1s Strength
7 Deload Active Recover
8 5s Strength
9 3s Strength
10 1s Strength
11 Deload Active Recover
12 Test Max
Maintain Body-weight within 187-189 lbs

As you may notice, the program is basic and simple and that’s my goal for this cycle — keep it simple. That’s why Jim Wendler created 5/3/1 in the first place. A simple program that gives you the opportunity to improve without having to think about what to do each time you go in the gym. Instead, you just work and get what you need to get done…done.

That said, I will follow the template from my own program — Lean Muscle Building — by doing a 4-day split for the big four lifts (squat, bench press, deadlift, and overhead press) with an extra circuit and conditioning day to make 5 total days.

Below is what my weekly workout schedule will look like (based upon my current work and life schedule):

Weekly Schedule

Sunday

Monday Tuesday Wednesday Thursday Friday

Saturday

Circuit/

conditioning

Squat Bench Press Off Deadlift Overhead Press

Off

That’s my current weekly schedule, and as I experienced before, I’ll adjust if need be.

Final Thoughts

Lastly, for your own programming it is important to keep things simple, and that was one of my biggest mistakes for my last training cycle in Q2. I think I was so excited from Q1’s training cycle that I assumed I had to make things “more complex” to keep progressing. Yes, you have to do things that challenge you in new and varied ways to continue progressing, but that does not mean you make matters more complicated than what they should be. That was my first pitfall.

My second mistake is that I was a little (maybe a lot) over confident in what I could do. It is good to have faith in yourself — absolutely — but at the same time you have to be careful you do not get carried away. Again, our ULTIMATE goal is progress, and more specifically, slow and steady progress leading to BIG CHANGES over time. That’s our goal (at least mine). I jumped the gun, and that is what lead to my setbacks.

The last area I need to improve on is recovery. Specifically, getting better and more consistent sleep. This means going to bed before 11 and having a set wake-up time everyday, even weekends. Throw in short naps where appropriate and I’ll have a better chance to recover like I should. Ultimately, you can only grow and progress from hard training based on how good your recovery is.

Recover poor and you don’t have progress (or as much).

Be consistent and you will get there. I’ll remind myself of that as I continue on.


As always, thanks for reading.

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Click HERE to download my free Lean Muscle Building program for strength and muscle gains.

Until next time, be strong and be you.

(Photo Credit)

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2 thoughts on “Strength Programming Update: 2017 Quarter 2 (and thoughts on your programming)

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