Getting back into strength training

[xsockguyx]

So after tearing both my rotator cuffs last August while jumping in the ocean I wasn't able to work out for almost 6 months. Just rehab slowly till I healed. Luckily no surgery was need but I did gain 20lbs of fat and lost all my strength. In Febuary I was able to slowly start weight training. I started off easy pushups, pull ups and cardio. Also I began to diet.

As of this week I have some of my strength back

Max Reps:

Bench: 255lbs
Squat 275lbs
Military 140lbs
Deadlift 300lbs

My goal by the end of this year is to have my bench squat and deadlift all over 300lbs.

I am starting to follow Jim Wendlers 5/3/1 work out plan. If you haven't heard about this strength training program its one of the best out there. Its very simple and idiot proof but it'll get you stronger then ever. http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=2976 Theres a link to the book.

I know alot of guys are scared that cardio is going to cause them to lose strength. This is true if your running everyday. There are ways to overcome that though. Tires flips, hill sprints, farmer walks and then the infamous PROWLER. I do run once or twice a week and I have no issues running 4 miles if I want too.

The prowler: Expect to puke:drillsergeant:

 

[trd_yota]

looks intense but i wanna try this out heck...

 

[xsockguyx]

Brought these home a couple days ago
http://sphotos.ak.fbcdn.net/hphotos...0187618220511_853260510_12922469_339109_n.jpg

 

[Gainera2582]

I had some pretty narly lifts on that 5/3/1 program. Just be reasonable and start those lifts 10% down from your current max. I like not stalling and find it works well.

Don't get excessive on assistance. Hell, Im barely doing any on my Bill Starr routine right now beyond basic core work(l-sit, turkish getups, occasional situps). Focus on the conditioning 2 days a week running hills or using that prowler. I found those to make a huge difference in my recovery and increased my strength 10 fold.

Good luck!!!

 

[xsockguyx]

I had some pretty narly lifts on that 5/3/1 program. Just be reasonable and start those lifts 10% down from your current max. I like not stalling and find it works well.

Don't get excessive on assistance. Hell, Im barely doing any on my Bill Starr routine right now beyond basic core work(l-sit, turkish getups, occasional situps). Focus on the conditioning 2 days a week running hills or using that prowler. I found those to make a huge difference in my recovery and increased my strength 10 fold.

Good luck!!!

My strength has increased beyond my imagination on this program since I started it in June. Almost everyweek there is improvements. Deloading is vital and the majority of people working out don't do it and they wonder why they plateau. I do 3 accessories exercises after my main workout. My goal of having all my 1 rep maxes over 300lbs is coming faster then I thought it ever would.

Diet wise I've been checking out Shelby Starnes very low carb diet. After I pulled out eating alot of carbs I dropped 5lbs immediately and got more cut. But I did notice my bench did suffer slightly.