Goals are to get a bit stronger, a bit faster, and a bit healthier fighting off the aging process
The basic stats January 2021:
The basic strength lifts I’m using for 5/3/1 cycle 1 started in December 2020
Incline Press 175x5
Safety Squat 165x5
No overhead barbell press (I’m too tall and ceilings are too low).
Short term goals over the next few months
Incline Press 200x5
Safety Squat 225x5
I’ve trained plenty over the years in bits and spurts, but with young kids I had really made it less a priority until last year. I had ballooned up to over 240 lbs at one point, and my health was pretty terrible, so I began walking and running about 3 years ago, and then last year I started getting slowly back in to lifting, while getting my diet under control. I was able to get pretty lean (12% at 200 lbs) and reach some strength goals.
With the strength training this past year, I first started just doing trap bar deadlifts, pushups and pullups. Came in to things super weak, with my max trap bar high handle deadlift being 230 pounds, and 2 pullups. By September I had improved the trap bar lift to 335, and my pullups to 16, at a bodyweight of 200 lbs losing over 25 lbs through consistent diet, and work in the weight room and cardio.
Balance is my goal at this age. At the moment I want to get a bit stronger while maintaining a body weight in that 205-210 range. I workout 6 days a week, 3 days of strength training, and 3 days of moderate cardio work.
I did SS in the past, but got attracted to 5/3/1 because the amount of flexibility in the programing, and working with sub-maximal weights seemed like a good thing at my age. Right now I am doing a small variation of 5/3/1 program for beginners. Beginner because I haven’t squatted in almost 6 years, and that lift is really weak. Haven’t done a barbell bench press or deadlift in equally as long, but at least had been training those patterns some in the past year.
I put some shorter term goals I’d like to hit before I turn 45 this year.