I've completed my first cycle on the 5/3/1 weight training program, and I've accomplished some things:
- On bench press, I did 200 for 6 reps, and 190 for 11.
- On overhead press, I increased my max from 150 to 160.
- On deadlift, I increased my max from 375 with straps to 390 without. I had always been training it with straps before, but Wendler's right--you shouldn't do that. I've focused a lot on grip strength as well.
- I've learned more about programming accessory lifts.
I attempted a new bench press max, but I was using my bench with the leg extension/curl attachment, which sits higher off the ground. I was trying to dig my feet into it, and all I did was cause pain in my hamstrings trying to brace myself. I'm going to start using my other bench for bench press and get myself in a proper position next time around.
My squat is on a different rep and progression schedule for now, to make up for a lifetime of not squatting deep enough. I'm going at it twice every week, with a 5 pound increase each time. It's at 155 right now, and the plan is to get it to 250 on January 18. After that, I'll go back to once a week on squat, but continue increasing it by 5 pounds every week until I stall out, at which point I'll put it on the 5/3/1 schedule as well.