Just got back into the gym after a few months without much lifting. Basically the plan is to do a 5/3/1, 4 separate sessions when possible, if not then a Squat/Bench and Deadlift/Mil. Press split, depending on my somewhat erratic work patterns and Rugby commitments.
Through until the end of April I should have a game of rugby every Saturday and when possible also training sessions on Tuesdays and Thursdays, which usually tend do be a lot more conditioning/ball skills than heavy contact work. I also walk a fair bit and play golf at least once a week carrying my clubs as GPP. I need to drop some BF and rehab some injuries as I go along too.
I've arrived at the following as 1RMs to be going on with:
Squat - 100kg (Tested Last week)
Bench - 80 kg (Tested as 2RM Last week)
Deadlift - 120kg (Estimated - can probably pull more but need to re-groove form)
Mil Press - 50kg (Tested 2 weeks ago)
I know these numbers are pretty low and I was a bit reluctant to put them on here at first but I have had so many injuries and illnesses in the last couple of years I know that they are OK numbers and should increase well - all time PRs are 155, 110, 160, 60.
My Plan is to do the 5/3/1, then 5 sets of a direct assistance/volume exercise, 5 sets of an antagonist movement then 6-10 sets of "free time" choosing exercises to support the main lift and/or so some other bodypart, the pairings are:
Squat = Legs & Neck/Traps
Bench = Triceps & Rear Delts/Scap Stability
Deadlift = Back & Core
Mil Press = Shoulders & Biceps
Week 1 - Squats (23/1/12)
Warmed up on bike, then some swings and goblet squats, also used a Powerplate to get some blood into my knees which were still aching a bit from a full game of Rugby on Saturday - I wound up wearing neoprene knee sleeves for the squats as the weight room was pretty cold .
Squats: (W/U) Barx5, 35x5, 45x5, 55x5
5/3/1 Sets: 57.5x5, 67.5x5, 77.5x8
Cybex Squat Press: 120x10 x5
Hamstring Curl: 45x 10, 10, 10, 10, 7
Standing Calf Raise: 80x10 x3
Shrugs: 100x 7,8,8
Dumbbell Dorsiflexion Super-set With Seated Calf Raise (no machine, so plates on the knee)
12x15 / 40x15
12x15 / 40x15
12x15 / 40x20
Finished off with a bit of Jog and a hot-tub.
Took a bit longer than I planned but good session, in an ideal world I would probably do an upper body lift on a Monday to give my legs another days recovery from Rugby but other commitments mean I have to spare my Arms on a Monday.