as some of you might remember I was planning on starting a 5/3/1 routine in the hopes of getting into powerliftiing after a long lay off from training due to injury, I was questioning the validity of anything other than linear progression for someone interested in powerlifting and was convinced of the benefits of using 5/3/1, which I was about to use up until today.
I have been informed the medical problems previously holding me back (I sustained them after I had done both the physical and written tests for the Royal Marines and was awaiting intake) were now not an issue and I was all clear to restart the application process.
This however comes at a time I am in the absolute worst shape in my life after over a year doing nothing but sitting around injured.
I can do zero pull-ups, about 2 press ups and a handful of sit-ups, I am incredibly immobile from impingements and and other minor injuries I still suffer from ( I am working on these issues).
I can not run a mile without almost throwing up and I would guess my body fat was in the upper 30 percentile.
Basically I am in no condition to restart my application and I am going to give myself 12 months to get back to a good level of fitness.
I have a few questions regarding what I should do:
- Is 5/3/1 a good template to build my training around?
- How much running and what distances
- How should i progress to proper chin-ups and pushups? Through using weights to build my back and pressing strength or start assisted bodyweight movements?
Basically I am shocked and this news while awesome, changes pretty much everything as far as my entire life and plans. I want to prepare right because I am at such a low starting point and only have a year to maximise my recovery and still join while i am young and have no commitments apart from a girlfriend.