o man..been outta here for a while. I am basically tweaking a newer workout plan that will allow me to do Army PT, and weight train as I see fit. The general outline is in days..not specific weekdays..so if Army PT kills me one day, I wont lift..the main goal is to get 3 training sessions a week as my body allows
day1: bench/squat @ 80% 3x5
day 2: deadlift heavy single, squat/deadlift @85% 3x1
day 3: bench/squat @ 90 ish % 5x3
accessory lifts as I see fit.
still tweaking the exact setup I want..things are going well though, and I can already feel some improvement..example, Friday I ran 5 miles, and turned around for day 3 on saturday like nothing even happened.