Last night I finished my first 4 week rotation of the 5/3/1 strength training program (very slightly modified to match my schedule).
One thing I like about the program: the deloading week. Though hardly unique to the 5/3/1 program, I’ve found it to be extremely useful. I’d been reading about it lately and planning to incorporate it anyway, even before trying this program. Previously, I’d simply taken a random night or a random week off. After my first week of deloading, I think I like it a lot better. The idea is that you lose less of your gains than you would from a week fully off, but you still ramp everything down enough to really give your body a chance to recover.
In this case, the lifts were basically dropped down to roughly half of what I’d been doing for the previous three weeks – and that’s where things got interesting. I commented to Morgon on both deloading nights that I hadn’t lifted that light in years. To check it, I dredged up an old blog post from a defunct blog. The results shocked even me. From almost exactly five years ago (4 years and 11 months to the day):
Squats: 5×275 (up from 5×265 last week)
Deadlifts: 5×135 (up from 5×125)
Pull-ups: (three sets of: 4, 2.5, 2.5; kind of lame, but significantly up from 3, 2.5, and 1 last week and WAY up from 1,1 only a few weeks ago)
Bench Press: 3×190 (up from 3×165 last week, which was actually <em>down</em> from 3×185 the week before)
I didn’t do pull-ups last night, so I don’t have a good comparison there [side note: I need to work those back into my routine]. As for the others… here’s what I did last night on my deloading night:
Bench: 5×115, 5×145, 5×175
Squats: 5×140, 5×180, 5×215
Deadlifts: 5×155, 5×195, 5×230
On both the Bench Press and the Deadlift, my new “very, very light” night numbers still show me pulling numbers comparable to what I was proud of five years ago. One small caveat: deadlifts were new to me at the time. My numbers from them were almost embarrassingly low.
Proof positive that resistance based strength training works.
As for the 5/3/1 program itself, I’ll report back after a few more cycles through. One month simply isn’t a good test.
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