Don’t rush the comeback, those chest infections have a nasty habit of coming back.
You are proof that you can’t keep a good man down.
I’m not rushing — this is a deload weak.
Built into the program to ease into heavy work as the days go by.
edit: Thank you for your concern.
I will have a full template soon (within the week) if anybody is serious and wants to do something along the lines of 5-3-1 but alot more detailed on the assistance exercises.
sqaut day
these are all done parralel. 10th pin.
135x5x3,225x5x2,275x3,315x3,365x3,405x1 and 435x1. No pain @ this depth is good news. Now this weight felt good it was paused off the pin to take away any stretch reflex. Only wearing a loose belt.
So to take it easy on myself and allow myself to build up structural strength I will set my Training Max @ 425 and start from there.
I felt I could have got between 455-475 but best to side of caution right now so shut it down.
So I have not sqautted to depth since 5/31/11 and only played around with partial but really did not lose any strength at all.
I will program in the Heavy partials for me.
Finished with good mornings, ab wheel rollouts and GHR’s.
Good day.
Finally able to take a deep breath without coughing. 
[quote]FISCHER613 wrote:
I have not sqautted to depth since 5/31/11 and only played around with partial but really did not lose any strength at all. [/quote]
This is just amazing to me as I lose strength very quickly when not training or training too sub-maximally.
And what did you mean about having a full template soon similar to 5/3/1? Is this a program you’ve put together?
[quote]kpsnap wrote:
[quote]FISCHER613 wrote:
I have not sqautted to depth since 5/31/11 and only played around with partial but really did not lose any strength at all. [/quote]
This is just amazing to me as I lose strength very quickly when not training or training too sub-maximally.
And what did you mean about having a full template soon similar to 5/3/1? Is this a program you’ve put together?[/quote]
Yes I am working on a periodization routine for the Main lifts as well as the Assistance exercises. It is based on a 5-week block. Will have it done later in the week if you want I can send it to you.
I really think doing the partials- then doing those Somersault sqauts really did alot of good. I will put those into my routine and perform them for atleast 3 blocks to see if they are a staple.
Will your new routine be doable by normal folk, or is it for crazed, hardcore geeks only? 
Refreshing! So many folks would have stopped lifting altogether with the problems you’ve had. Well done.
Very doable by anyone actually.
Here it is in a nutshell Standard template.
Take 90% of your max (sounds familar right) then plug in your numbers. Go up 5 pds for upper-body lifts and 10 for lower after every 5 week cycle, except if you get more than 3 reps on your 100% day then for every rep over 3 add 2.5 pds for upper and for lower add 5 to the next cycles training max.
wk 1: 3x10 65-70-75
wk 2: 4x8 66-70-75-80
wk 3: 5x5 65-70-75-80-85
wk 4: 5x3 70-75-80-85-90
wk5: 5,4,3,2,1 80-85-90-95-100 <— As many as possible.
On upper days I have 2 main lifts. For example Bench and Bent over row. And day 2 Seated overhead press and hang clean.
On the assistance lifts cycle between wk 1-3: 1,2,3,1,2-repeat go up when reps become non-stressful or try adding 5 pounds/10 pounds as with the main lift.
Deloads can be taken for a week after wk5 just do first 2 sets of all exercises off of wk 1. Assistance exercises are an additional 2-3 exercises as you see fit.
Advanced guys can pm for some additional loading techiques.
Open to questions.
Edit: Day 1 bench/BO and assistance
Day 2 Squat/jumps and assistance
Day 3 : OHP and hang clean and assistance
Day 4 Deadlifts/jumps and assistance
Mon-Wed-Fri-Mon work great for this.
Very interesting template. It appeals to me a lot more than 5/3/1 since I’d much prefer prescribed reps. And the AMRAP is only on the last set at 100%, right?
Have you followed this before or is this your first go at it?
I’d switch day three around since I can’t really OHP or do hang cleans. Jumps. Ugh. I really, really need to do that shit but just hate it. I’m thinking I could handle jump squats and spin intervals.
AMRAP is only done @ the 100% mark.
No shoulder work then do a Dynamic Bench day instead.
9x3 of various grips with 45-50-55-60-45% of max done for speed.
lat pulldowns - see template
cgb - see template
add another exercise as you see fit.
Abs.
This Template with the secondary Chest day (Dynamic day) works real well for Powerlifters.
Answer to second question:
So far myself and 6 others are follwing this style for last 5 months (my injuries barring some things)
Great gains no stalls so far.
I am seeing PR’s from everyone as well. The difference is people either go hog wild on the Assistance exercises and then they don’t recover well or they don’t do enough work on them and get smaller/weaker. So I made this Template to help out people without a team or A good coach to watch over them.
If lifters want to do this on a 4-day a week program- be careful.
I would suggest a heavy me lower followed by a speed day for lower body and then switch up next week.
Wk 1
M Sqaut -heavy -follow cycle
W- bench day-follow cycle
F- speed deadlift
S- shoulders or bench assistance day
Wk-2
M- Squat-speed day
W- bench follow template
F- dead - follow template
S- shoulders or bench assistance day
Now on the progression for lower body lifts following this is either plugging in the weeks and following weekly progression of the template by just substituting either lower lift or you could try using each lift as a stand alone to make it a 10 week cycle for lower lifts because of following template ever other week.
Hope that last part makes sense.
Interesting template Fish.
Wrt the jumps that go with the squats and deadlifts, what types of exercises are you referring to? weighted or not? (p.s., Wendler’s article today gave an example of incorporating jumps into a squat session, any thoughts on that?)
Also, you don’t find that the hang cleans detracts from performance in the OHP?
Tks for sharing your ideas as always.
Just program jumps into your template on lower body days BEFORE your ME lift and after your warmup and start easy and slowly ramp up.
Hang cleans performed before OHP will actually make you stronger on the OHP as long as programming on the Hang cleans is conservative and reps don’t go over 3.
Type of jumps: box jump, standing vertical jump and long jump. Just rotate between the 3 and you’re golden.
Programing like 5x2 ( 5 sets of 2 jumps spaced by 45 sec) and slowly move up to a 5x3 @ full effort over a month or 2.
Incline bench
185x8,200x8,210x8 and 225x13+5+3 RP here will throw this techique every other week.
bo row 160x8, 175x8, 190x8 and 200x8
Dblaterals 25x8,30x8,35x8 and 40x8
BBell curls 80x8,85x8,90x8 and 95x8
Dips BWeight AMAP 28
4x8 week here. 65707580 percentage @ 8 reps
bweight: 234 (wtf will start losing weight getting fat from not doing my energy work)
This looks pretty awesome Fish, I may want to get on this after the meet…
squat and pulls
squat to 1 inch below parralel
265x8,285x8,305x8 and 325x8 (tmax @ 405)
rack pulls from 3rd pin
325x8,350x8,375x8 and 405x7 stopped pulling at 7 did not feel right. Will set my tmax lower on this lift till I get back my Rep Endurance on these. Tmax will go down to 425 instead of 500
some back extensions,calves and abs
Bweight is 231.
Nice work Bro, in your opinion are rack pulls useful at all just below the knee? reason being is I have to set either plates or step platforms to get the pulls from mid shin level and it feels very imbalanced and less than sturdy.
for me the answer is yes. Due to my back issues. For you vary the heights and see where it is hardest to pull and voila that is the spot that you work on.
Make sense?
Rick