wcoastsoftball
Moderator
Having been off for a month due to a wrist injury I was half lazy to start again and half excited to get back to work, lol. The thing that sucks is that I a lower ab strain from running to first base last Wednesday. Though I was able to do most things today, including squat.
I will try to update this as often as possible, but after 3 cycles of Show and Go and a 2 month powerlifting program I wanted to go back to shorter workouts as the winter is my busy time here at the school.
I weighed in today at 217.8# and the Tanita saying 18%, but guessing it is more 16-16.5%. Either way, I have some work to do to get to 12-13% and 200-205.
Been pretty lax on the diet during the S&G program, and actually gained about 15-20#, but guessing most of that was muscle as i didn't get pre and post stats.
I have done 5-3-1 before, but wasn't as devoted as I will try to be this time. The new online calculators really help though. I am using this one:
http://diystrengthtraining.com/workout-spreadsheets-links/wendler-5-3-1-workout-spreadsheet/
My estimated maxes were (I actually went a little lower due to time off and recovery from injury)
Squat: 286
Bench: 243
DL: 350
OH press: 147
My squat is probably a lot more, and only recently really got into OH pressing.
I will post up a pic of the template once I get home.
I will try to update this as often as possible, but after 3 cycles of Show and Go and a 2 month powerlifting program I wanted to go back to shorter workouts as the winter is my busy time here at the school.
I weighed in today at 217.8# and the Tanita saying 18%, but guessing it is more 16-16.5%. Either way, I have some work to do to get to 12-13% and 200-205.
Been pretty lax on the diet during the S&G program, and actually gained about 15-20#, but guessing most of that was muscle as i didn't get pre and post stats.
I have done 5-3-1 before, but wasn't as devoted as I will try to be this time. The new online calculators really help though. I am using this one:
http://diystrengthtraining.com/workout-spreadsheets-links/wendler-5-3-1-workout-spreadsheet/
My estimated maxes were (I actually went a little lower due to time off and recovery from injury)
Squat: 286
Bench: 243
DL: 350
OH press: 147
My squat is probably a lot more, and only recently really got into OH pressing.
I will post up a pic of the template once I get home.