Reposting for a new page. I'd really appreciate some feedback since I'm not as confident as I once was with programming.
Mully's Post ACL Surgery Not Quite 5/3/1 Program: Starting from scratch, again.
So, for the past few months I've slowly but surely rehabbing and getting back into the routine of hitting the gym with an actual program instead of the Bosu ball bullshit my PT had me doing since goddamn January.
Well that's all over. Except for the fact that my left quad and hamstring are weak as shit still and my squat numbers are extremely low. Surprisingly, everything else is pretty close to where I was about six months into my first foray into 5/3/1 nearly a year ago. Here were the numbers I reached just prior to my injury:
OHP: 155X5
DL: 330X4
Bench: 230X2
Squat: 305X2
Below is what I've come up with as my routine. Feel free to critique the shit out of me since I've become a skinny fat little asshole since tearing my ACL last Thanksgiving. Drinking and being forbidden to deadlift and squat by work and both of my doctors will do that. Fuck all of that. I'm ready to get back into it.
Tuesday - Deadlift/OHP
Deadlift - 3X5
BBB - 5X5
OHP - 3X5
Dips - 5X12
Thursday - Bench/Back
Bench - 3X5
BBB - 5X5
DB Rows - 5X10
Pull-ups - 5X10
Sunday - Squat/Rehab
Foam Roller
Squat - 5X10 (Bar 1st set, add 10lbs each set, focus on form)
Leg Curl - 3X12
Leg Press - 3X20
One Leg Squat - AMAP (as many as possible -- still weak on left)
Chins - 5X10
Mully's Post ACL Surgery Not Quite 5/3/1 Program: Starting from scratch, again.
So, for the past few months I've slowly but surely rehabbing and getting back into the routine of hitting the gym with an actual program instead of the Bosu ball bullshit my PT had me doing since goddamn January.
Well that's all over. Except for the fact that my left quad and hamstring are weak as shit still and my squat numbers are extremely low. Surprisingly, everything else is pretty close to where I was about six months into my first foray into 5/3/1 nearly a year ago. Here were the numbers I reached just prior to my injury:
OHP: 155X5
DL: 330X4
Bench: 230X2
Squat: 305X2
Below is what I've come up with as my routine. Feel free to critique the shit out of me since I've become a skinny fat little asshole since tearing my ACL last Thanksgiving. Drinking and being forbidden to deadlift and squat by work and both of my doctors will do that. Fuck all of that. I'm ready to get back into it.
Tuesday - Deadlift/OHP
Deadlift - 3X5
BBB - 5X5
OHP - 3X5
Dips - 5X12
Thursday - Bench/Back
Bench - 3X5
BBB - 5X5
DB Rows - 5X10
Pull-ups - 5X10
Sunday - Squat/Rehab
Foam Roller
Squat - 5X10 (Bar 1st set, add 10lbs each set, focus on form)
Leg Curl - 3X12
Leg Press - 3X20
One Leg Squat - AMAP (as many as possible -- still weak on left)
Chins - 5X10