So this is going to be the workout I put together for my wife and second my 5/3/1 workout for each particular day.
30 October 2018
Three Tabatas in 12 minutes
Inverse Tabata shoulder press, 45 lb.
Inverse Tabata front squat, 95 lb.
Inverse Tabata deadlift, 115 lb.
The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.
Record total number of reps for each exercise.
Bench Press – 5 x 5 x 145 lbs.
Banded Fly – 5 x 10 x Brown Band
Incline DB Bench Press – 5 x 8 x 50 lbs.
31 October 2018
6 Rounds for Time:
Jump Rope – 40
Thrusters – 25 reps x 25 lbs.
Pull-Ups – 15 reps
Squat – 5 x 5 x 185 lbs.
Stiff-Leg Deadlift – 5 x 8 x 120 lbs.
1 November since it was nice outside I took my wife to the park down the road from us, she runs about 3+ miles while there and I did a 2.1 mile run/walk. How much I run pretty much depends on how my knees feel and yesterday I probably did about 50% as running.
Oh, and as to my numbers, they are low, but that is intentional I haven’t lifted heavy in a while, so this is a total rebuilding thing for me, start low and go slow, avoid injury the whole way. My goals are simple, bench press my body weight, Squat & Deadlift at least 100 lbs over body weight by my 50th B-Day