Catching up

I've been slacking on the posts and have decided not to do 5/3/1 football and instead to 5/3/1 with conditioning afterward based upon Wendler's 5/3/1 and crossfit template. 

9/25/14 workout

Back Squat: 5@185, 5@210, 10@240
Bench Press: 5@150, 5@175, 10@200

DB rows: 3x10 @80 lbs
RDLs: 3x10 @135 lbs

9/26/14

Hill sprints x 6

9/29/14 workout

Pushpress: 5@120, 5@135, 10@155
5 pull ups in between each set, including warmup sets = 5x5

Metcon: 3 rounds (roughly 2 minutes of work and 1 minute rest)

10 20lb Overhead Ball Slams
10 Pushups
60 single unders
20 DB military presses @35lbs (10 each side)

Training Max

Goals: Increase strength, hit the 200/300/400/500 (PP, BP, BS, DL) goal, and become very well conditioned (not sure how to measure that yet).  I want to get my front squat over 300lbs and bring body weight down to between 205 and 215 pounds (we'll see how I feel once we get closer to the weight loss goal).   Currently carrying around 180lbs of lean body mass at 6'2".  Age 42.

Estimated training maxes:

BS: 300
DL: 325
PP: 190
BP: 250
PC: 195

Front squat max ~200lbs

Planning to use Wendler's 5/3/1 for football winter 8 week template, using the last couple of assistance exercises as part of a metabolic conditioning cycle, and occasionally incorporating the jumps, throws, and speed template  At this point, I anticipate running through the winter cycle 3 - 4 times, before moving into a different 5/3/1 template. I'll also sub in FS on a linear progression type program, adding 5lbs per workout in place of back squats.  For 5/3/1, I'll use back squats.

9/15/14 and 9/16/14 workouts

Monday, 9/15/14

Press: 125x5, 145x5, 165x8; 3x5 pullups in between sets

FS: 3x5 @135; 3x5 chins between sets

One round (easing back into it):

5 dips
5 ball slams
10 situps
15 KB swings (55lbs)

Tuesday, 9/16/14

Hill sprints x 6

50M repeats x 6