Background
Last year I enjoyed some success with the barbell and finally got my 3x5 300lb squat, as well as pulling 1x5 170kg and a few other things. I also dieted down from ~112kg at the start of 2010 to about 92kg at the end of the year. So that was 3 kg less than my weight pre SS. In that time i took my squat up from 3x5 40kg to ~3x5 140 and deadlift from 1x5 60kg to 1x5 170, as well as doubling the old bench and pressing 62.5kg, odd.
Present
I am around 94kg post holiday feasting and 2-3 month gym layoff. What do i want to achieve in 2011? Get leaner, get stronger, get fitter and healthier and look good.
My program? I like the one lift/session programs of Wendler and Pavel. So in that spirit i'm adopting 5/3/1 with some initial modification for retraining purposes. Specifically i want to get back to moving heavy weight quicker than would be achieved on the official 5/3/1 progression.
Also I realise life will get in the way often, and lifting is NOT a priority for me. So if i can minimise any time spent in the gym, as well has recover gracefully from missed scheduled workouts that would suit me best. In that spirit, i'm going to take a haphazard approach to lifting the next weeks and possibly even further from there. I dont want to spend hours in the gym. A workout should be brief and intense, of around ~30 minutes maximum duration.
I wasn't going to post on this site again, but there are some really knowledgeable dudes who give great form advice (like NKT) and since I dont have a coach, it is quite valuable.
Goals
Get down to 85kg lean (or 32 inch waist whichever comes first).
Squat and DL 2xBW
Bench BW
Dunk a basketball
Abz and gunz (single digit bf)
Make it so!