So after a lot of fuck-around-itis, I recently discovered Mythical Strength and after consuming most of his written material decided to finally man up and just ‘do something’.
I’m probably what you would call an avid program hopper, or hopefully ‘used to be’. For this most recent iteration, I intend to do a back-to-basics 5/3/1 Boring but big run. As close to the book as possible, no deviations - its meant to be BORING but big after all.
My general guideline I am following is something like this;
Sunday - Bench day
Monday - Conditioning
Tuesday - Squat day
Wednesday - Conditioning
Thursday - Press day
Friday - Conditioning
Saturday - Deadlift day.
Conditioning will simply be Jim’s easier option of 2 mile walks, and while this is slightly less than what he recommends (4 days per week) as I’m coming back after a lay off Ill keep it this way until I feel like I can do something after a workout and then add that in.
To keep this simple, here was my first day yesterday!
Bench Day
Bench press: 5x70%, 5x80%, 5+ x90% (7 reps hit)
Bench press: 5x10 @ 60%
Cable row: 5x10 @ 40kg
Triceps: 100 reps (Using ~20RM)
Simple, to the point, got me moving and hurting again.