Strength Cycle Week 1

Today will be the first day of a 4-week STRENGTH cycle. Over the past couple months I have been in a bit of a rut (or plateau). Hopefully with a concrete training plan to follow I will keep myself away from diverting away from the goals I have in search of "the easy road".
I will use a simple periodization plan that involves a relatively light workload that focuses on 4 primary lifts and are followed up by accessory movements as well as muscular endurance development. The four (4) big lifts are: (1) Deadlift (2) Bench Press (3) Back/Front Squat (4) Military Press

For these you need to know a 1RM (or an estimated 1RM...always underestimate what you can handle when you first start this preiodization)

my personal numbers as of July 2010
DEADLIFT = 435#
MILITARY = 185#
BENCH = 315#
Back Squat = 355#
Front Squat = 285#

The 5/3/1 Program
This is a very easy program to work with. The following is a general outline of the training I
suggest. I’ll go into detail on each point if someone has more question(s).
- You will train 3-4 days per week (this will be up to you).
- One day will be devoted to the standing military press, one day to the parallel squat, one
day to the deadlift and one day to the bench press.
- Each training cycle lasts 4 weeks.
- The first week you will do 3 sets of 5 reps (3x5).
- The second week you will do 3 sets of 3 reps (3x3).
- The third week you will do 1 set of 5 reps, 1 set of 3 reps and 1 set of 1 rep (5/3/1).
- The fourth week you will do 3 sets of 5 reps (3x5). This is an easy deload week.
- After the fourth week, you begin again with 3 sets of 5 reps.
- Each week and each set has a percentage to follow, so you won’t be guessing what to
do anymore.
- On the third set of each lift you will do a max effort. Whether you get 5reps or 10 reps...go to almost complete failure

DAY 1
Front Squat = 285#
1x5 @ 65% -- 185#
1x5 @ 75% -- 215#
1x5 (or more) @ 85% -- 235#

Back Squat = 355#
1x5 @ 65% -- 230#
1x5 @ 75% -- 265#
1x5 (or more) @ 85% -- 295#