Stronger & Smarter in 2013

So its 2013 and I thought I should share my plans for the year (well at least the first half) with everyone. I do this partly to keep people informed about what I will be doing and partly to keep myself accountable.

The overall title for my goals is ‘Stronger & Smarter’.


Until June at the very least I will be following the Wendler 5/3/1 training protocol as laid out in Jim Wendlers book of the same name. In effect it’s a very simple program based around linear strength progression of the Bench Press, Squat, Dead Lift and Overhead Press.

This is broken into 4 sessions on a 4 week cycle

  • Week 1 is 3 sets of 5 (3×5),
  • Week 2 is 3 sets of 3 (3×3),
  • Week 3 is 1 set of 5, 1 set of 3, 1 set of 1 (5/3/1)
  • Week 4 is 3 sets of 5 (3×5) de-load week.

Each week is based around specific weight % of your one rep max (1RM) which are all laid out in the book. At the end of each 4 week cycle you add weight to each lift to give you your progression.

Along with the main lifts you have a choice of assistance lifts, again these are all laid out in the book but for me I will initially be following the Boring But Big (BBB) lifts, this involves doing 5×10 of the main lift plus one other move.

As I write this I have completed the first week and all is going well, initially I did a couple of sessions working out my 1RM for each lift as this sets the intensity for the whole program and then began working through the program. All I can say so far is that I love the simplicity of the program and the fact that the time in the gym is kept brief and to the point. I will write a more in-depth review once I have completed more.


For this part I will be focusing on gaining more qualifications, particularly around nutrition and functional strength. I have initially registered for the Precision Nutrition Coaching qualification, I have chosen this particular cert because of its focus on coaching and making small steps to achieve bigger goals which sits alongside my own beliefs and coaching style. I have yet to finalised which strength certs I will pursue.

The reason I am focusing primarily on Nutrition is this is the area that makes the most difference for the average person in terms of health improvement so this is where I feel I must focus my attention to help people achieve their goals.

As well as these formalised certs I will of course continue with my own research and study to be able to bring you all the latest and most sound advice available.


As I mentioned in my previous post I will be following the Carb Backloading plan and keeping it within the primal guidelines as much as possible. In terms of supplementation I will again be following the protocols laid out in the CBL book but simply I will be using Protein, creatine, L-Leucine, caffeine, MCT and Maltodextrin.

That’s all for now

Stay Healthy


Posted in Supplements

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