Rehabbed my knee for about 4 months and started lifting heavy again a few months back on a 4 day split and am almost back to where I was pre-knee rehab. Knee feels as good as it has in years but still a little nagging pain from time to time but nothing that isn't manageable.
Starting Wendlers 5/3/1 program today (also ran it for a few months before rehabbing). Starting a little lighter than probably what my true 1RM would be per Wendler's suggestion in the book.
Here is how my first cycle looks for the 5/3/1 portion:
Week 1: 85x5, 95x5, 110x5+
Week 2: 90x3, 105x3, 115x3+
Week 3: 95x5, 110x3, 125x1+
Week 4: deload - will probably only deload every other cycle.
Going to do some accessory work on each day as well. So it will look something like this (will be tweaking for first few weeks):
Day 1: OHP 5/3/1, Arnold Presses 3x10, BB Shrugs 3x10, Core work
Day 2: Squat 5/3/1, Lunges 3x10, SLDL 3x10, Calf Raises
Day 3: Bench 5/3/1, Incline BB 3x10, Incline DB Flies 3x10, Tri stuff, Core work
Day 4: Dead Lift 5/3/1, DB Rows 3x10, Pull Ups 3x10, Squats not sure what volume, Bicep stuff
Main goal is to increase the main lifts and get as strong as possible there. The accessory/core stuff will help boost those numbers I don't put a lot of stress on those exercises.
Bulking. Up about 12 pounds to 190 at the moment. Going to keep going until my clothes really don't fit which will probably be around 200 or so. Then maintain for awhile there before doing a slow cut around March or April or May ish.
I would throw out some of the traditional BB exercises like flies and shrugs, they are not really ideal for strength training.
The only reason I'm doing shrugs (and actually may add in things like farmers walks, etc) is because of my horrible weak point that is my traps. My traps prevent me from Dead lifting more weight and I have to strengthen them up.
Good call on the flies I actually despise flies. They're out!
Dont make it a habit playing basketball beforehand
Yeah I agree, it def cost me yesterday too. I have to force myself to only play on off days from lifting or play a little after but sometimes it's too tempting when theres a good game.
I start one league Wednesday and another in a month or so, so I need to get in somewhat decent basketball shape here.
Oh one thing I left out above, I'm also going to do a tough mudder in May. I'm not going to really train for the running portion of that for a few months tho will probably time that with the start of my cut.
Juggling lots of stuff right now but wouldn't have it any other way