I have been lurking around the forums for quite a while so I decided it was time to start a training log. I have been lifting weights since high school, but it actual has been in the past year that I have properly learned to bench, squat and deadlift and weight train in general.
I also have just gotten over a bunch if nasty injuries being a minor tear in my right pectoral a lumbar strain an chronic hip knee and lower back pain. Needless to say I lost a considerable amount of strength. On the other hand I did maintain most of my muscle mass and it gave me time to work on my diet and body composition.
Best Lifts Pre injuries at about 195-200 pounds
Floor press 375x1
Close Grip BB 340x1 315x5
Incline BB 310x1
Deadlift standing on 4in box 465x1
Zercher Squat 385x1
Banded(purples) Box Squat 405x1
Pin Suspended GM's 365x4 this is the exercise which really started of all my back injuries
Right now I am at about 183-185 with considerable lower BF then at 200.
I am following a slightly modified WS4SB template.
Day1 ME upper body-I am using 5x5 right now due to the aforementioned pec injury
Day2 RM lower body 15 minutes of conditioning(this can vary between car pushing,interval training or calisthenics drills)
Day3 Active Rest
Day4 Active Rest
Day5 RM upper body
Day6 ME lower body 15 minutes of conditioning
Lower body ME exercises
4 in defict DL-I found numerous sets of singles works best for deads as I get fatigued quite quickly from them
BB squats-An exercise I neglected, I will be using a percentage based 5x5 program based off 425
which I hit awhile back at about 180 with a bum back
Upper body ME exercises
CG bench press
thats it for now