Hi there guys:
So, I have been working out for nearly 6 months by now. My goals are completely athletic and also functional strength -I have a job with a high demand of physical strength, agility, speed and also aerobic resistance- so I can’t quit on any of those ones. Physique is a plus, but it’s not a priority.
I started this summer by loosing some weight -loosing 22 pounds- and also started with stronglifts 5x5 in a home gym. Once the home gym was out of the question due to lack of plates I switched to 5/3/1 with a template I did on my own. It has evolved over this last few months and now it looks like this.
Bench Press 5x5 using 80% of TM.
Weighted -30 lbs- hypers. Four sets, I usually do 20 reps per set.
Close grip pull up. Four sets. Try to do at least 25 in the entire session. The pull ups are like this:
Leg raises. 4 sets. Usually 20 reps per set.
I have changed recently the dips so I super set them with the bench. Before that I did them after leg raises.
Close grip pull up. Same as Monday.
Push ups. 4 sets, 30 per set
Pull ups. 4 sets, 30 per set
Squat 5x5 using 80% of TM.
Regular pull ups. 4 sets. I usually do around 20 in the entire session.
Plank. 4 sets, 60 secs per set.
Again, dips super set with bench.
My stimated 1TM -and the ones I use to calculate the TM of 5/3/1- are -perhaps they are a little conservative-:
Bench press: 130 lbs
Squat: 200 lbs
Deadlift: 200 lbs -I have a lower back injury and I want to take it easy on the DL-
OHP: 110 lbs
When I’m not working I run three times a week, everything done in the park or in the field -no treadmill-. When I’m working I usually do long runs -5 milers- 5 or 4 days a week.
Regarding my diet I do 1,5 grams of protein, around 0,5 of fats and depending how the feeling is I go with 1,5 or 2,0 of carbs a day. I have to say that I try to live a normal life and on weekends I go out, drink, eat a hamburguer or two, etc.
So, bottom line, any recommendations are really useful. Just let me know what you think!
Thanks for reading!
BTW: The first pic is a pic of the close grip pull up. Not of me, obviously