I am very happy with how training has been going recently - my upper body and squats are almost identical to this time last year, my deadlift is much stronger and my running goals are unambitious. The temptation is to specialise but I need to follow a balanced and well rounded programme to keep things heading in the right direction, so starting next week I'm going to begin doing 5/3/1 with bodyweight assistance and (very) short runs most days. Something like this:
1) Bench 5/3/1, FSL 5x5, Inverted Row, Run
2) Squat 5/3/1, BBB, Abs, Run
3) Press 5/3/1, BBB, Pull-Ups, Run
4) Deadlift 5/3/1, FSL 5x5, Pistol Squats, Run
The reason I've chosen Boring But Big assistance for squats/presses is because I feel the presses benefit from a higher volume and I just need the practice with squats. For the bench/deadlifts I tend to break things if I go too high volume so I'll do FSL 5x5.
For nutrition I'll stick to a sensible diet and nothing special - paleo plus non-retarded carb sources (potatoes/rice etc). I'll basically just cut out the nonsense.
To feel I've beaten my injury I want to do a gym meet and squat 120kg, bench 120kg and deadlift 200kg and I'd also like to be able to run a mile without it feeling like a big deal. 10 consective pistol squats and pull-ups would round things out very nicely.