Starting off 5/3/1 again, but mostly to get my strength back up. The last month or so has been hectic and workouts have not been consistent. I am hoping to change that in the next few weeks and get back on track. My main goal is to lose the puffiness I have been collecting the last month or so and to get my strength back up. Today was a reminder that squat has been neglected:
5/3/1 Wave 1
Week 1
Squat Day
Squat
135x7
185x7
225x7
275x5
315x5
355x5 barely
Reverse Band Squats
365x5
315x5
315x5
315x5
315x5
Goodmornings
135x10
115x12
115x12
95x16
Jack-Knife Sit-ups
BWx7, 5, 6, 7, 7
BB Calf Raises
225x15
225x15
225x15
225x20
225x20
225x18
225x16
Not too shabby for a starting off point. I might need to lower my working ax from 420 to 400 lol. 355x5 was a lot tougher than I gave it credit for when I set the numbers. It is going to take a couple of weeks before I am comfortable under any kind of weight again. On a good note, there was no complaint from the knee during this so happy about that.
The reverse band work was fast lol. 365 was a little too much so I knocked it back down. Goodmornings sucked as far as weight but they did put a hurting on the hamstrings. The rest of the work was solid but nothing special.
Also, I have these workouts set up like this:
Big lift of the day
Speed work
Repetition work
Core work
Isolation work
This is pretty much how all four days are set up. Squat, bench, off, deads, press, off, off is the order.