I'm a 26 (almost 27) years old from Italy.
I'm 175cm in height (5'9") and my weight is currently around 70 kg (around 154lbs).
In the last few months I've been very obsessed with diet and eating healthy food, therefore I've lost around 10kg in the last 6 months, of which I'd say 70% of fat and a good 30% of lean mass, due mainly to lack of training and sport activity.
I've been playing basketball in the past and also hitting the gym but without any consistency and any form of serious training/programming.
After reading many articles and training templates I've decided it's time to hit the gym.
Therefore from today I'll start my first 12 weeks into the Wendler's 5-3-1 strength training program.
My goals are to (obviously) get stronger, gain muscle mass and ultimately be more explosive and athletic on the basketball court.
I'm planning to start with a 3 days/week template, more similar to the 5-3-1 for football than to the 5-3-1 for strength training, but the overall concepts, I guess, are the same.
So far I've still two main concerns.
1) Military press: I'm a bit afraid that overhead press could affect my joints and affect my basketball training, especially after reading this article from DeFranco: http://www.T-Nation.com/free_online_article/most_recent/shoulder_shocker
2) Assistance work: I know that probably 95% of the questions about 5-3-1 are on assistance lifts, but since I am a beginner I'm seeking for some help, in particular for someone who has used 5-3-1 with basketball/football/sport training in mind.
PS In the past I've never aimed to a true max effort rep, let's say I've done sets of 10 reps bench pressing around 45kg (around 100 lbs), mainly due to the lack of equipment, spotter and overall being weak in my chest area.
Thank you for your attention, I'll try to keep you updated with my progression in my training!