I did a few cycles of 5/3/1 in 2013 with decent results. This past September my 1 reps were 460 deadlift, 245 bench, and 310 squat. I took a few months off of structured lifting with a new baby at home, but am back at it again.
Here’s my starting training maxes:
Press 90, Deadlift 390, Bench 200, Squat 200.
I plan on doing the Triumvirate template with weightvest runs and rowing work for conditioning.
Currently #263 at 6’
Press 60x5, 70x5, 75x12
DB rows 35x12, 45x12, 55x12
DB shrugs 50x15, 60x15, 70x15
Preacher curl machine 50x12, 70x10,10
Deadlift 250x5, 290x5, 335x5
Dimel deadlift 135x12, 155x12,12
Decline sit-ups 12,12,12
EZ bar curls 45x12, 55x12, 60x10