Hello T-Nation! I'm starting a log to track progress and keep myself accountable. I have not been to the gym in almost a year and made poor dietary choices along the way, leaving me weak and out of shape. The last time I trained properly for a prolonged period was about 3 years back when I did SL 5X5. I decided a week ago to get back into the iron game, read Wendler's 5/3/1 ebook and decided to go with this. My stats:
I went down to the gym to get a gauge of my current capability and to establish what my actual/estimated 1 rep maxes are. On the Squat, Press and Bench press, I used Wendler's formula: weight x reps x 0.0333 + weight = estimated 1RM. They are:
Squat: 60kg x 5, estimated 1RM = 70kg (154lb)
Bench: 45kg x 7, estimated 1 RM = 55kg (121lb)
Deadlift: 100kg x 1 (220lb)
Press: 40kg x 2, estimated 1 RM = 43kg (95lb)
I'm intending to run the Boring but Big assistance template. Conditioning work will be the prescribed walking, hopefully with a weighted vest when I can afford it. My lifting goals are to squat 100kg and bench my bodyweight. I'm also hoping cleaning up my diet, along with conditioning work, will help me shed some fat.
Supplements: Fish oils with meals, multivitamin daily, chelated magnesium before bed and ON whey post-workout.