Congrats. I need to get back to the gym since I haven’t been since May. I’d like to get the DL over 400. Most so far is 365 and it would probably take a bit just to get back to that point.
Start light, that’s one of the best things I did when I got back into it… I’ve been doing the 5/3/1 method and actually see results. This is the write-up from bodybuilding.com, sorry for the long post.
Jim Wendler’s 5/3/1
One mesocycle lasts 16 workouts, or a little over 5 weeks.
Each mesocycle has 4 microcycles or “waves”.
Wave 1. Warmup then - 75%x5, 80%x5, 85%x5
Wave 2. Warmup then - 80%x3, 85%x3, 90%x3
Wave 3. Warmup then - 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5
Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM when calculating weights; He also suggests that on the last set you can do an “all out rep max” lifting that weight as many times as possible. The goal is to get at least the specified number of reps with that weight and anything beyond that can be considered the dividends that your efforts have payed out. Only attempt extra reps on the final heavy set.
Each wave has 4 workouts:
A. Squat + assistance
B. Bench press + assistance
C. Deadlift + assistance
D. Military press + assistance
Wendler recommends 3 workouts per week. Example:
Week 1: A1, B1, C1
Week 2: D1, A2, B2
Week 3: C2, D2, A3
Week 4: B3, C3, D3
Week 5: A4, B4, C4
Week 6: D4, etc. …
Optionally there is a second, less intensive, loading parameter:
Wave 1. Warmup then - 65%x5, 75%x5, 85%x5
Wave 2. Warmup then - 70%x3, 80%x3, 90%x3
Wave 3. Warmup then - 75%x5, 85%x3, 95%x1
Wave 4 (Deload) - 60%x5, 65%x5, 70%x5
Substitutions
The main lifts can be substituted with variations (typically in subsequent mesocycles):
Squat - box squat, squat with bands, front squat, etc.
Bench press - board press, floor press, incline, etc.
Deadlift - rack pulls, deficit DL, etc.
Military press - push press, incline press, etc.
Assistance Work
Assistance work depends on your goals:
Base - just do the main lifts
Strength - just do 1-2 supplementary lifts, typically 3-5 sets x 6-20 reps
Bodybuilder - 3-4 supplementary lifts, including some isolation work, done for higher volume, typically 3-4 sets x 10-20 reps
Here is the “Strength” template assistance work from the book:
Squat Day
Squat: 5x10x50%
Lug Curls: 5x10
Bench Press Day
Bench Press: 5x10x50%
DB Rows: 5x10
Deadlift Day
Deadlift: 5x8x50%
Hanging Leg Raises: 5x12
Mil. Press Day
Mil. Press: 5x10x50%
Chins: 5 sets to failure.
Here is the bodybuilder template assistance work from the book:
Squat Day
Hack Squat: 4 sets of 10-20 reps
Leg Extensions: 4 sets of 10-30 reps
Leg Curls: 4 sets of 10-15 reps
Weighted Sit-ups: 4 sets of 10 reps
or
Leg Press – 4 sets of 10-20 reps
Leg Extensions – 4 sets of 10-30 reps
Leg Curls – 4 sets of 10-15 reps
Weighted Sit-ups – 4 sets of 10 reps
Bench Press Day
DB Bench Press: 4 sets of 10-20 reps
Dips (weighted): 4 sets of 8-15 reps
Fly’s: 4 sets of 12 reps
Triceps Pushdowns: 4 sets of 10-20 reps
or
DB Incline Press – 4 sets of 10-20 reps
Dips (weighted) – 4 sets of 8-15 reps
Fly’s – 4 sets of 12 reps
Triceps Extensions – 4 sets of 10-20 reps
Deadlift Day
Chins: 4 sets of 10-12 reps
DB Rows: 4 sets of 15 reps/arm
Back Raises: 4 sets of 10 reps (with bar behind neck)
Hanging Leg Raises: 4 sets of 15 reps
or
Lat Pulls – 4 sets of 10-12 reps
Bent Over Rows – 4 sets of 15 reps/arm
Reverse Hyperextensions – 4 sets of 12 reps
Hanging Leg Raises – 4 sets of 15 reps
Military Press Day
DB Military Press: 4 sets of 10 reps
Upright Rows: 4 sets of 10 reps
Side Laterals: 4 sets of 10-15 reps
Barbell Curls: 4 sets of 10 reps
or
Hammer Machine Military – 4 sets of 10 reps
Rope Upright Rows – 4 sets of 10 reps
Rear Laterals – 4 sets of 10-15 reps
DB Curls – 4 sets of 10 reps
These are just suggestions, what you do will depend on your own judgement, goals, experience, work capacity, training style, etc.
This is the calculator: http://www.scribd.com/doc/8615840/Jim-Wendler-531-Logbook-Calculator
CLIFFS: Take 90% of your 1 Rep Max and use that as the starting number, then do the corresponding % of that number for the said reps 
edit: here is a before/after… I took basically 2 months off during that time… my July through October pics are actually better.
hit 155 lb clean & press last night. pretty pumped about that.
Geehee and I have been beasting it pretty hard. I am quite certain we will take over the world.
I deadlifted 405 a few times the other day.
Short term goals
455 deadlift
455 squat
355 bench
225 clean and press
I should be at all of these within the next 6-8 weeks I hope. Most worried about bench im just having mechanical issues on really heavy weight. 
without a doubt bro
:fistbump:
so I am finally back in the gym after having pneumonia… I was out for a month and a half and lost a lot more than I was expecting… fuuuuuck
Try having Atrophy after knee surgery. I lost 50% of my leg mass. Only to get about 85% of that back after being 6 months out of surgery, today.
wow, not bad at all… how much do you weigh these days?
200-205lbs
I plan to go to about 210-215 then cut back to 195ish. Its just hard to find the time for all of the eating and training lol. I need to eat A TON to maintain this size.
FUCK i hate legs days. I can barely walk, my hips are all sorts of fucked.
FGGT
ugh I feel like I’m 80.
Leaving work… off to the gym homoz.
Ugh, I haven’t been to the gym since July. Between the house and work travels I have had a lot of excuses.
I am going to start back up Saturday on the 5/3/1, I did Bill Star’s 5x5s for a while and it worked pretty good I just got sick of it.
out here i usually hit the gym 5 days a week, half cardio/half weights
but today i chose swimming for the opening cardio… about 3 lengths in i wanted to die. my swimming skills are terrible and my head is always above water, but somehow i managed to do 20 lengths at the y pool. i highly suggest trying swimming for cardio, it was definitely fun trying not to drowned and definitely kicked my ass
no bs, does that whey shit work?
Ive used it before with 0 results, but then again, my body is an enigma
f-me… been back @ the gym for an hour every morning before work. brisk pace w/incline on the treadmill, elliptical, and the bike. just trying to get a little cardio in before i start doing anything so my heart doesn’t instantly explode the second i start.
right now i’m 6’ 250 and need to fix that. when i lived in CT i was lifting with some strongman style lifters (no neck having tire flippers) and lifted some pretty decent weight. dead lifting 455 working weight after a full workout, elbow started separating so i was afraid to try for a max pull. 355 squats for reps which was limited by core stability, needed more work on my abs. never worked very hard on bench as far as numbers, usually just kept 225 on the bar the whole time.
words of wisdom to keep my mass down and just tone? i have some of my old notebooks from lifting for weight, but i’d rather just lose some mass, and get ready for skiing and mtn biking next summer. my diet isn’t horrible, but it could use improvement. so i’m working on that. i just need a regiment to follow.
^^^
High Intensity Interval Training - like on an Olyptical do 60 seconds of sprinting then 120 seconds slow jog. Do this for like 20min then 20-30min slow jog or fast walk after.
Circuit training - ex. rotate doing a pushup and pullup 10x, plank for 60sec or do 10-15 situps, clean and press something light like 70-80lbs x 10. Do this circuit 5x
I have a ton others that are no fun lol. Let me know if you want any more.
im gonna superset my back tommorow but try to make each one kinda focus on the same area just switching hand positions. I think im gonna do close grip pull downs with the attachment with two different handles, then ill do underhand close grip pull downs with the bar. The for the second superset ill proly do hamerstrength rows over to the medium grip cable rows. Then wide grip overhand pull downs with wide grip underhand pull downs, then proly finish off with shrugs. Maybe one more superset if i can think of one. Im gonna do the same thing with my arms the next day ill superset my just my bi’s for about 4 or 5 supersets then do my tri’s.
Depends on how you are using it. I’ve always had good results. You should be adding the shakes to your normal intake, not replacing meals with them. I know you say that you eat a lot, but try counting your calories for a week to see where you end up. It’ll really let you know just how much food you need to eat to reach 5k+ calories a day.