Wendler 5-3-1 with crossfit metcon experiment
On the professional side I decided to take the contract and get a very small taste of what being an entrepreneur is. But this is not the reason why I decided to start this thread. In December last year I felt that after 2 years of following the crossfit football program I was loosing in flexibility, agility, strength endurance and longer cardio/metcons.
I wanted to incorporate crossfit main site workouts in my training because 2 years ago I felt they improved all the aspect mentioned above. But I still want to keep improving strength. I know that most people training in strength and conditionning have similar goal, so I decided to share with everyone my results.
I decided to go ahead with Wendler 5-3-1 and 3 metcons per week.
Mon: squat 5-3-1 Big but boring + metcon (I try to stay under 20 min)
Tue: Bench 5-3-1 Big but boring + pull up if no pull up in Tue metcon
wed: rest
Thu: Dead 5-3-1 Big but boring + metcon <20min
Fri: Press 5-3-1 BBB + chin/pull if no pull up in Thu metcon
Sat: Metcon
Sun: rest
I started mid december 2012 and my numbers were the following:
Backsquat 415
Deadlift 415. Since I pulled a muscle in my back more than a year ago my deadlift is struggling
Bench 260 but at the begining of December I was struggling above 250
Press 180 similarly struggling above 170
I was around 202 body weight and probably slightly below 20% bodyfat. I had been following a half gomad for about 2 month prior to that bringning my weight from 195 to 202
during the first month I did a few of the benchmark crossfit metcon
Fran : 4:30 ( I used to have a 3:16 Fran)
Nancy: 23:40 (did 500m row instead of running for that one) can't find data on my old PR.
I decided to stop the half gomad on the second of January and my weight tumbled from 202 to 197 in about a week and a half. I kept my diet in line with what John Welbourne prescribes for Crossfit Football, with the exception that I will cycle the carbs for the first two cycle of Wendler to loose the excess body fat.
Here are the results for my first cycle of Wendler 5-3-1
For week 1 to 3 assistance work was
squat and deadlift 5x10 at 187.5 1.5 min rest
bench 5x10 at 117 1 min rest
press 5x10 at 81 1 min rest
Week 1
Squat 281x5, 300x5, 318x10
Bench 175x5, 187x5, 200x9
Deadlift same as squat
Press 121x5, 130x5, 138x7
Week 2
squat 300x3, 318x3, 337x7
Bench 187x3, 199x3 210x6
Deadlift 300x3, 318.5x3, 337x6
Press 129.5x3, 138x3, 145.5x5
Week 3
squat 281x5, 318x3, 356x5
Bench 175x5, 199x3, 222.5x3
deadlift 281x5, 318x3, 356x3
press 121x5, 138x3, 154x3
Week 4 (no BBB assistance work this week)
squat deload
bench deload done today + 2x10 pullup
yesterday metcon was 5 tabata with 1min rest beetween each of row(cal), pullup, pushup, squat, situp
I went for 7, 8(but round 7 and 8 I could only manage 5), 10, 12, 10
Preparing the next cycle
I will keep posting my results. For next cycle I am planning to replace the extra pull up on Tue and Thur by weighted pullup and clean using the 5-3-1 principle without the extra assistance work
so my routine will become
Mon: squat 5-3-1 Big but boring + metcon (I try to stay under 20 min)
Tue: Bench 5-3-1 Big but boring + weighted pull up 5-3-1
wed: rest
Thu: Dead 5-3-1 Big but boring + metcon >20
Fri: Press 5-3-1 BBB + power clean 5-3-1
Sat: Metcon
Sun: rest
At this point, I feel weaker but I have much more energy, it is probably due to the weight loss. I know that I am not following wendler as prescribed but I am willing to experiment the results and share them with you during the coming year.
My goals
squat maintain anything above 2x body weight (squat is my strongest lift)
deadlift 2.5x body weight
bench 1.5x body weight
press 1xbody weight
get back to my old crossfit numbers (3:16 Fran, I will start digging my archive for other numbers and post them as I find them). I will also try to post pictures of me after my first cycle.
No comments:
Post a Comment