3 month strength training complete – the results

oday marked the end of my three-month training plan—a straightforward, easy-to-follow regimen designed to measure tangible progress. I opted for a simple program from WOD Science that centered on three core lifts: the deadlift, strict press, and back squats. My routine involved performing 50 reps of each exercise, divided into sets of 8 to 10 reps. Over the course of the program, I steadily increased the weights while training these lifts three times a week, supplemented by two additional days of accessory work. Typically, I spent no more than an hour in the gym, with an extra 30 minutes dedicated to mobility and warm-up exercises, which are crucial for me.

I decided to follow this plan after a busy summer of 2024 and a work schedule that extended until the end of October, which had prevented me from fully committing to CrossFit. As a result, my fitness and strength levels had declined, and my goal was to rebuild them. The progress has been remarkable: my deadlift soared from 55 kg to a new personal record of 160 kg, my back squat improved from 60 kg to 115 kg, and my strict press jumped from 30 kg to 70 kg.

Looking ahead, starting this March, I’ll be transitioning to the 5/3/1 method for strength training. I plan to incorporate three WOD classes each week and focus on boosting my VO2 max and endurance over the next three months.