Quest for a 1,015lb total. Starting 5/3/1 after neglecting the main lifts for a couple years (except bench). Just coming off a bad back injury so my Dead and Squat are wayyy down. Here are my 1RM weights:
Overhead Press: 135
I will be calculating my weights for working sets at 90% of my 1RM, pursuant to 5/3/1 protocol. These weights are:
Overhead Press: 115
Starting at a bodyweight of 189. I will be weighing myself once a week and all of my main lift sessions will be supplemented with bodybuilding assistance work. At my biggest (before my back injury in 2007) I was 201 lbs with about the same bodyfat % that i’m at now (11%). My bench was 335 x 2, squat 315 x 1, dead 405 x 1, and MP 185 x 1.
My goals by next May:
Gonna shoot for 3,000 calories/day.
Supps: Creatine Mono (5-10g daily), whey protein.
If my back holds up then these lifts should be reasonable goals.