5/3/1 for next 4 months leading up to a meet...

For the next 4 months I will be running the 5/3/1 plan, starting very light on all lifts, and using the assistance/supplementary plan, as shown in the new edition of Jim Wendler's book.

If next month goes very well I might change my training to allow for a competition at the end of the following month.

A bit of information about myself =
recently diagnosed with type 2 diabetes, due to constantly trying to keep my weight up at 18-19st (~260lbs), I suspect it was also brought on by years of the GOMAD method of diet.  As such in 4 months or so, I have reduced my bodyweight from 118kg to 107.6kg (as of today), and reducing my bodyfat % from an estimated 18-20% to a measured 12%.
So I am looking to reduce my body fat further to allow myself to compete in the 105kg class, which is a bit light for a 6'2.5" man, but whatever.
Life time drug free lifter, with a ton of injuries.

Injury list, which might affect the outcome of this experiment =
(from top to bottom)
1) Neck - reduced motion, and occasional recurrence of whiplash symptoms - due to car accident

2) Shoulders - dislocated/subluxation of both shoulders when younger, occasional pain

3)  Elbow - Right joint, unsure... occasional pain that prevents full lockout, feels better after very heavy partial movements? Caused by locking out too strongly while reverse benching.

4)  Right Hand - Crushed ~5 years ago while doing bottom position squats and a wide grip, had 185kg on bar-it slipped-falling 2 ft or so-crushing my hand (on thumb muscle part) between bar and scaffold power rack (home-made),  no broken bones (unsure how). Still have weakness gripping

5) Scapular - tore right muscle between scapular and spine ~10 years ago, very hard for me to hold retracted position (ie for bench/squat) caused right shoulder to droop sometimes. Mostly scar tissue, I imagine.

6) Left Rib - Tore or dislocated rib while squatting with my belt too loose, it rode up and caught something, causing a loud pop, and a intense amount of pain took 2 months to be able to get back to strength.

7) Lower Back -  Multitude of injury's - most recent strain to muscle or slight disc problem, unsure, loud pop and for months any squat over 100kg caused almost blackouts every time, still not back to form.  I think it stemmed from very bad form during a deficit deadlift attempt when for 240kg and due to tight muscles (been studying 10-16 hours a day for two weeks barely moving) and my whole back rounded, and pulled something.

Recurring pain in right lower hip/lower back region due to bad skiing accident ~4 years ago, skiing at ~30-40miles an hour, ski bindings set way too light (idiots always do this unless you insist that you are an expert), the skis came off then I fell with all my weight (105kg at time) and speed on the bindings of one ski and on the small of my back.

8) Hip - During squat right hip popped - 2-3months ago, still sore, feels congested not sure how it will affect the squat frequency

9) Right Knee - Tore medial ligament on inside part of right knee, ~ 6yrs ago, falling off a wall. Still have pain and instability.

10) Ankles - Tore tendons/ligaments in both feet, causes instability and reduce mobility in some motions.

11) Feet - Recently have developed recurring gout in right foot/big toe, 1st case was the most excruciation pain I have ever experience, for 2 months straight.

Of course I have had other injuries such as muscle strain, tears etc but they have healed with no appreciable pain now.

So as you can see I am in tip top condition.......


Goals =

Compete in meet for first time in approx. 1-2 years.
I will go for realistic attempts, as squat is a bit fucked right now.  Bench is a bit weaker due to weight loss. Deads are strong though.


Lifts                   Now             2nd or 3rd Attempt
Squat               ~200-210kg    220-230kg (prob 240kg as will reclaim strength quickly)
Bench                145-150kg     155-160kg
Dead                ~275kg raw    295-300kg raw (with belt)
Press               ~85-90kg        100kg

Of course I will update this nearer the meet.