been on and off for several years, never been serious about lifting at all and took me alot of time to gain knowledge on lifting and nutrition and I feel like I finally have a grasp on what I need to do.
Currently been lifting serious for about 3 months, started with Starter strength to get a decent base strength back up and now working a modified workout as I am wanting to drop some pounds while trying to keep my lifts up.
Changing things up, am now doing 5/3/1 so I get a little more rest and can do some conditioning to drop weight rather and increase my strength as well.
Sunday, March 31st
Day 1 5/3/1
Push press:
Warmup:
1x5 65
1x5 70
1x3 70
Working Sets:
1x5 95
1x5 110
1x8 120 (pr)
Accessory work:
Strict OH Press: 3x8 65
Wide Grip Pedley Barbell Rows: 3x8 95
Conditioning work:
Walk 1x400 meters
5 hill sprints
Walk 1x400 meters
Notes:
First conditioning in I dont know how many months…really felt good to be out in 90+ degree heat sweating my ass off again.
I was surprised I could even do 5 hill sprints…could have did more but Im trying to break in my conditioning slowly, just like 5/3/1 take it nice and slow, look at the big picture rather than short term.