So I have decided to give 5\3\1 a go. But first some background.
I am 6’3" 22 years old 225lbs about 25%bf(thru bio impedance) and 23% by rope and choke. I am in the Army but have been tasked out from my unit for the past 6 months to do taxes. Being as such I have been doing PT with the tax center, which was weak and have fallen off the wagon. I started the tax center at about 210lbs. I am now 225lbs(It was very little muscle gain, maybe 2lbs at best.)
So I am back doing PT with my unit and will be forced to get back into shape. However I can always add more work on top of the PT that is sure to come. Now I know that 5\3\1 is not a weight loss program by any means but I also need to get my strength up to par since my job requires a good amount of heavy(to me at least) lifting.
I am told that the PT schedule is going to look like this but is subject to change:
Mondays-Run day. Most likely a distance run for an hour but can be running sprints,stairs,hills,etc.
Tuesdays-Upper Body. Body weight exercises. Then 30 mins in the gym. Usually benching.
Wednesdays-Ruck march. 50lb pack. about 3 miles.
Thursdays-Ab focused exercises.
Fridays-Run day again.
Now for the fun stuff my after work-work.5\3\1.
Military Press 120lbs
Bench Press 205lbs
Squat 185lbs(have never trained squat before)
Training Maxes(rounded up)
Military Press 108lbs
Bench Press 185lbs
15x5 with assistance.
Hanging Leg Raises
DB Bench Press
Sun-Off\Short run depending on how I feel.
All the assistance work doesnt have a set weight and will be more off how I feel that day. However I will be using a weight that I will start to have trouble with at rep 12 and 8 respectfully. Also I know that the assistance work is the exact same as Jim described in the Triumvirate but I figured that is a good as any place to start “experimenting”.
Also at the beginning of each workout day I run for ten minutes at about 6mph. I am aware that you should save the running for the end but I like having heart rate up a little.
I realize also that my deadlift,squat and to a lesser extent my military press are quite lacking compared to my(weak ass) bench but those are lifts that I have never really put any focus into.(especially squats, I think I squatted once back when I was 16.) So my form is my limiting factor in getting a good test of my max I THINK. Pretty sure that I will get some good progress in those since I am more or less untrained in them once I learn better form.
And as if this wasnt already long enough I know am obligated to provide my proposed diet.
Well first I plan on eating like shit on Saturdays. The whole sha-bang-a-bang, beer,soda,steaks,ribs,pasta,potato salad, chips and dip. And also on Wednesdays I plan on a carb up meal for lunch.
Other than that here is my very broad plan:
Sunday-Lots of lean meat and a couple salads one sandwich.
0500 Wake up.
0830 Breakfast 3 hard boiled eggs, 1 cup(ish) cottage cheese. 1 piece of toast. 1 banana\apple. With 1 scoop Grow. 2g fish oil. 1 scoop superfood.
1030 2 scoops Low Carb Metabolic Drive.
1200-1230ish Lunch: As much protein I can get from the chow hall with a salad w\ cheese and dressing.
1530 2 scoops Low Carb Metabolic Drive.
1700 1 scoop Power Drive 5g of creatine(week1,2,4)(week 3)1 scoop Surge WF.
1830\When my workout is done. 1 Scoop Surge Recovery.
2000 I can of Chunky Soup( I know it is shit but it is easy)
2130 2 scoops Low Carb Metabolic Drive. A cap full of Olive Oil.(about a Tbsp.)
2200+ Sleepy Poo nighty nighty.
I know its not ideal on timing but I will admit that I am lazy and also try my best to work around getting two meals at the chow hall a day.
Also goals I know is a big one. Well here are my short term and “long” term.
By November 15th 2010.(Will be going to Afghanistan shortly after this.)
Military Press 120lbs=140lbs
Bench Press 205lbs=225lbs
I figure those are very optimistic goals but I dont want to fall more than 25lbs total short.
As for “long” term. I dont have specific goals in this section. Just by the time I get back from Afghanistan in like Spring of 2012 I hope that my big three will be high enough that I can be in the 1000lbs club.
Other than that long ass post that is pretty much it.
Please let me know of any suggestions\comments\advice\CONCERNS you may have.