Kick start to this blog

I'm 51 years old and have been lifting weights since I was 16. My primary purpose behind training these days is for powerlifting and keeping myself in good shape. The amount of information available on the internet is overwhelming compared to years ago. Many people will spend a huge amount of time doing the latest and greatest program out there, spinning their wheels endlessly. I have been doing the basic 5/3/1 program in the past so this will be my first go thru on this specific variation and using it leading up to a powerlifting meet. In the end, you achieve your goals by educating yourself, trial and error, dedication, determination, and lots of sweat!

For the next 3 months I'm going to train with a program out of the book called, 'Beyond 5/3/1', by Jim Wendler. This book has a ton of variations so I'm specifically following the Strength Challenge detailed under the 5/3/1 Challenges in the book. I will post training logs and videos as I go along leading up to my next powerlifting meet in Feb 2018. If you're NOT familiar with this program please read this free article on 5/3/1 to get the basics.

I have no specific weight goals for my three lifts, I'm just going to run the program and see what happens on the platform.

Why would I do this blog? ....well to get filthy rich ya NOT!! After buying his kindle book 5/3/1 for Powerlifting and reading it many times I found it worked for me after a few alterations. Plus I liked his F bomb writing style. Plain and simple programs that work and I want to spread the word a little more.

As a added bonus, I use the app on my Iphone called Wendler Log by Vandersoft. It's free to use or you can upgrade for more functionality. I use it mainly to calculate my weights for the main lifts.

Below is Week 1 for me, which I will always try to run day 1-2 then a day off, day 3-4 then two days off. Conditioning work I will do when I have time which is sometimes on my off days. Most of my cardio will be workouts on the Airdyne. I do 20 secs on, 10 secs off, till my lungs burn which is normally 4 mins (it sucks big time), followed by interval training on the treadmill for 20 mins. You'll notice I use seated dumbbell presses instead of standing military press because it's easier on my shoulders and hurts less. Also, I only train the deadlift once a week, any more and you're asking for trouble.

5 x 10  = 5 sets 10 reps each set

Day 1

1. Seated Press  3 sets of 3 5/3/1 style

2. Bench Press 5 x 5-8 70%

3. Bent Over Rows 5 x 10

4. Tricep exercise

5. Bicep exercise

Day 2 

1. Deadlift 3 sets of 3 5/3/1 style plus 1 x 1 training max

2. 5 x 5-8 70% back squats

3. Walk with weight

4. Hyperextensions

5. Ab exercise

Day 3

1. Bench press 3 sets of 3 5/3/1 style plus 1 x 1 training max

2. Incline DB Press 5 x 10

3. Narrow Grip pullups 5 x 8

4. Tricep exercise

Day 4

1. Back Squats 3 sets of 3 5/3/1 style plus 1 x 1 training  max

2. SLDL 5 x 6

3. Front Squat

4. Ab exercise