26 Nov 2012 (Monday)

So I've started working out again, no big deal there. The next three months will be focused on getting stronger with the eventual goal of reaching a total lift weight of 1000 lbs. with a one rep max for Bench, Dead-lift and Squat. I figure my goals per lift will need to be somewhere within this range:

Squat:  350 lbs.
Bench: 250 lbs. 
Dead-lift:  400 lbs.

I'll set December 31st 2012 as the day that I do my One Rep Max test for that month. I'll be doing a very similar methodology to the Starting Strength Workout but it will most likely have slower progressions. In addition I will be doing Body Weight workouts. The first three months I figure will look like this:

Monday:
Starting Strength

Squat: 3x5
Bench: 3x5
Dead-lift: 1x5


Tuesday:
Body Weight Workout

AM: 
8x200m Sprints
8x200m Jog

PM:
Elbow Lever:  60 seconds
Front Lever:  60 Seconds
Back Lever:  60 Seconds

HSPU:  3x10
Ring Dips:  3xMax
Ring Push Ups:  3x20
Ring Pull Ups:  3x10

L-Sit:  60 Seconds

Wednesday:
Starting Strength

Squat:  3x5
Military Press:  3x5
Power Clean:  3x5


Thursday:
Rest Day


Friday:
Starting Strength

Squat:  3x5
Bench:  3x5
Dead-lift:  1x5


Saturday:
Crossfit Workout

AM:
3 Mile Run for time

PM:
One of the following three workouts:

A.)

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

B.)

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

C.)

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Sunday: 
Rest Day



Today's Workout:

So my workout results from today were:

Squat:  3 x 5 @ 165#
Bench:  3x5 @ 135#
Deadlift:  1x5 @ 225#

I'll keep this weight for the first week. Depending on how it feels on Friday we'll see if I move up or keep it the same into the next week.