Workout - 5.29.2012

So this was my first workout back since my layoff from the gym.

I have decided to re-start everything and go back to the basics for the next 2 months while I regain my strength.  Over the years I have done a number of different programs which has given me a lot of good experience on what works for me and what doesn't.  I have learned that I respond well to a good bit of heavy work in the 3-5 rep range as the base of my program, throw in some singles and doubles for fun, and then a mix of high rep and lower rep assistance.  This is why I think the 5/3/1 program by Jim Wendler worked so well for me, it was flexible enough to meet my variant schedule and allowed me to do as much or as little as I felt I could that particular day and still make progress.  This is the program I plan to be back on by late summer and will continue for the next few years, I already know it works so I'm definitely going back.  I'm not jumping right back in because I have elected to drop a good bit of weight off of all of my lifts and ramp back up in a linear fashion, either weekly or workout to workout depending on how I'm feeling that day.

My template is going to look something like this for the next month or so:

Workout A:
Squat 5x5
Bench Press 5x5
Chin Ups 5xF - To be changed to Barebell Rows
Planks 3-5x45-60secs

Workout B:
Squat 5x5
Incline Press 5x5
Deadlift 3x5
Decline Situps
Yoga Stretching

Workout C:

Squat 5x5
Press 5x5
Chin Ups 5xF
DB Row 3x10 2xF(Kroc Row)

So that is the beginning template I have to start, all barbell based lifts will be done in a ramping fashion to a top set of 5.  I may add or drop an exercise based on time that day or how I'm feeling overall...I expect to be fairly tired for the next 2 weeks while my body adjusts to the new workload.  Once I've settled in and got back into the groove conditioning will be added and I'll probably restructure a bit since squatting heave 3 days a week and sprints are a lot for the legs to recover from.

Workout A - 5.29.2012 - 7 AM

Warm up: mobility work, light stretching, jump rope

Squat
5x45 5x85 5x105 5x135 5x165 5x185 5x205 5x225 5x240


Bench Press
5x45 5x85 5x105 5x115 5x135 5x165 5x185 5x195

Chin Ups - neutral grip
Orange Band - 5 3 3 2
Gray Band - 6

Push Ups - 1 max set - 35

Tried to keep it short and sweet, I decided to eat very low carb this first week as a jump start to eating better.  I tend to feel better on a low carb diet anyhow so I will shift back into that hopefully.