TWP 5/3/1

Training “maxes” are going to be way low, out of shape right now, will have to EARN the right to work with heavy weights again! Crawl first, then walk.

Squat-415
Bench-300
Deadlift-450
Military-165

Squat Day
1)Squat
2)RDL 3x8
3)Wood Choppers 3x10
4)Prowler

Bench Day
1)Bench
2)Ring Dips 4x10 BW
3)Chins 5x8 BW
4)Curls 5x5
5)Tire Hammers 4x20 each side

Deadlift Day
1)Deadlift
2)Walking Lunges 3xDriveway
3)Good Mornings 3x10
4)Ab Wheel 3x15
5)Prowler

Military Day
1)Military
2)Incline Press 5x5
3)Weighted Chins 5x5
4)Heavy Shrugs 3x10
5)Tire Beats 4x20 each side

Will be done on 4 continous days, Monday-Thursday, have to travel most weekends. Each off day will have steady state cardio or Cosgrove complexes.

Diet, diet, diet, will be keeping a food log for the first time EVER. Basic outline:
1)6 whole eggs salsa
2)chicken breast and veggies
3)chicken and veggies
4)PWO casein-whey-oats shake
5)small dinner with wife

Will also be adding bodyweight circuits in the old PT style in the early AM when possible, as my conditioning improves. This will be dependent on overall training volume, in tonnage and session frequency.

Have 6 months worth of training weights already written, which is a first for me. But with job changes and my first child on the way. I think this will my training to be more simple, and at this time, more effective. Now, time for work.

11/30/09
Squat
260x5
300x5
345x12-easy, til 12 but full ROM

SLS-4x10 BW
RDL-3x8 185
Wood Choppers-3x10 25
Raining like crazy, so no prowler, jump rope intervals.

Diet was good today, no worries.

Will be up and at 'em for morning PT with 30lbs backpack. Fun, fun.

12/2/09
Bench
185x5
215x5
245x12, pretty easy
Dips 4x10
Chins 5x8
Curls 5x5

50 double leg jumps in between each assistance set

Diet was good today