Starting Again...

Going to give my training blog a go again.  I've been doing some rotatiing max effort work along with general assistance lifting but very little (actually no) conditioning work.  I'm training M-W-Sat.  Recently I've converted to sumo deadlifting, and after some time of doing rep work worked up to a relatively easy single with 545 a few weeks back.  I've also tested my front squat (an ugly 345) and close grip press (305) in the last week.  It's been a while since I've done 5/3/1, and since I have some recent "maxes" in these three lifts, I'll train them (along with the standing press of course) using 5/3/1 and basically follow this template....

Soft tissue work + full body "dynamic" warmup before each session

Day 1
A1)Box Jump Variation 3-5 sets
A2)Anti-Extension Core Exercise 3-5 sets
B1)5/3/1 Sumo Deadlift
B2)Upper Body Flexibility/Corrective
C1)Bilateral Hip Hinge 4-5 sets
C2)Single-Arm/Single-Leg DL Variation 4-5 sets
D)Conditioning--Low Handle Prowler 10 x 40 yds with 90 lbs. (decrease rest over time)

Day 2
A1)Upper Body Med Ball Throws 3 sets
A2)Unilateral Carries 3 sets
B1)5/3/1 Standing Press
B2)Lower Body Flexibility/Corrective
C1)Vertical Pulling 4-5 sets
C2)Vertical Pushing or shoulder rep work 4-5 sets
D)Conditioning--1:2 Work:Rest Ratio Circuit Up to 15 minutes

Day 3
A1)Olympic Lift (alternate snatch+clean every 4 weeks) 3-5 sets
A2)Abdominal Pike Exercise 3-5 sets
B1)5/3/1 Front Squat
B2)Upper Body Flexibility/Corrective
C1)Unilateral Quad-Dominant Exercise 4-5 sets
C2)GHR 4-5 sets
D)Conditioning--High Handle Prowler same as Day 1

Day 4
A1)Plyometric Pushup Variation 3-5 sets
A2)Rotational Core Work (lifts/chops/etc) 3-5 sets
B1)5/3/1 Close Grip Press
B2)Lower Body Flexibility/Corrective
C1)DB Bench Press Variation 4-5 sets
C2)Horizontal Pulling 4-5 sets
D)Conditioning--Same as Day 2

It will be a while before I compete again.  As far as bodyweight, I would guess I'll be down to 210-215 pretty soon.  I'll be eating 4-5 meals per day, focusing mostly on protein intake and getting a few servings of fruits/veg/carbs per day.  Healthy fat sources will be as big a source of calories for me as carbs will.  I feel good eating like this and will lean up pretty nicely, for what good that serves.