I started training seriously early last year before being called up for enlistment in November. Lifting heavy stuff was replaced by loads of running and bodyweight PT. As a naturally small guy (1.65m), going from 53kg to 68kg and then back to 60kg in two months left me pretty much having to start from scratch.
About a month ago I decided that I wanted some size and strength back and at the same time maintaining a decent level of conditioning, so naturally 5/3/1 came to mind.
Here’s today’s training from the start of my 4th cycle of 5/3/1:
C4W1 - 13 October 2012
Military Press
20kg x 5
30kg x 3
37.5kg x 5
42.5kg x 5
47.5kg x 5 - was all i could get today, have to amp up my recovery somehow
Deadlift
60kg x 5
72.5kg x 3
82.5kg x 3
92.5kg x 3
105kg x 3 x 3 - trying out 3/5/1 for powerlifting for the big 3 this cycle, these two extra sets were in place of couple of heavier singles
Dips superset DB rows
3 sets of BW x 10 / 20kg x 10
Pushups
6 sets of 8 with 40s rest (2020 tempo) - went to failure on the last few reps on the last couple of sets, had to finish them kneeling
Indoor rowing machine
500m in 2:01
Hex DB holds
6kg x 30s
8kg x 30s
10kg x 25s - to failure. Threw these in because grip has been a problem for me
Next squat and bench session will probably be on wed, looking forward to using the new bar i just bought today