Off Road Journal
 

Just getting back into some good strength training with Wendler's 5/3/1 after my shoulder injury and my overtraining episode with the Juggernaut system. Last week I had a serious virus that had me down for the whole week. To start things off I'll just be hitting my deload percentages to get back in the groove again. Next week I'll be back full-bore again, but weaker of course.

Monday, November 22, 2011
 

Military Press
70 lbs x 5 reps
85 lbs x 5 reps
100 lbs x 3 sets of 5 reps

Conditioning:
Prowler Pushes:
35 lbs x 20 yards up and 20 yards back
80 lbs x 20 yards up and 20 yards back
125 lbs x 20 yards up and 20 yards back
170 lbs x 20 yards up and 20 yards back

Subbed. Good luck!

Tuesday, November 22, 2011
 

Box Squats
135 lbs x 5 reps
170 lbs x 5 reps
200 lbs x 3 sets of 5 reps

Thanks Faz

This is how I suspected you knew me from a different board. Everyone else here calls me Fazc :)

Doing any higher rep assistance work OR?

Not this week. Just getting the body "broke-in"

Can't hide on the internet :)

BTW, I chatted with Sean Toohey the other day. Talk about small world.

Wednesday, November 23, 2011
 

It's an off day today. I spent the day training my kid and getting my percentages worked out for my first 5/3/1 cycle starting next week. My maxes for the start of the cycle are:

Press 200 lbs
Squat 400 lbs
Bench 300 lbs
Deadlift 450 lbs

I know, my deadlift sucks. Just can't break it off the floor with this old back injury.

I'll be starting at 90% per Wendler's instructions. Really can't wait to get back into some heavy weights again. But for the rest of this week I'll just be doing 3 x 5 with deload percentages to get the old body broke in and finish healing up from this nasty virus. Getting tons better though.