In returning to training in the last 6 months I have utilised a cross training regime, using cardio and elements of functional training, with moderate weight, in an effort to improve generic fitness and conditioning. This was carried out with a view to increase training output and intensity, while maintaining mobility (with an emphasis on spinal mobility), rather than lifting bigger and heavier, or putting any emphasis on 1RMs. I thought any focus on heavy lifting too soon after recovery, could only increase the possibility of a relapse in injury. That said, When a decent enough base-level of fitness was achieved, high intensity training sessions were slowly incorporated in various forms.

Recent improvements in fitness have been steady and consistent throughout, though not particularly impressive. This phase was necessary after recovery in order to preceed to more ardent training systems, such as HIT or HIIT. Any previous attempt to do so would have been careless and counter productive.

Before undertaking this experiment, I thought it would be beneficial to record my current training stats and body composition, in order to monitor progress from the offset. An overview of my statistics, measurements and current condition are as follows:

Height: 6' 0'' / 182cm - Weight: 85kg / 187lbs - Body Fat: 14-16% - Weight: 85kg / 187lbs - Waist: 35'' - Chest: 41'' - Neck: 16'' - Thigh: 24'' - Calf: 15'' - Bicep: 15''

Current 1RMs

Squat: 110kg / 242.5lbs - Bench Press: 110kg / 242.5lbs - Deadlift: 110kg / 242.5lbs - Cleans            
70kg / 154.3lbs - Dips (weighted) Bodyweight + 20kg / 44.1lbs - Pull Up (weighted)
Bodyweight (85kg/187lbs) + 20kg / 44.1lbs

I don't have any current 'best times' for any of the 3 CV disciplines. The majority of my CV over the last few months has been carried out as steady state, or as randomly generated CV circuit sessions. That said, initial timings from the first of the HIIT sessions will be conducted as time trials, giving me a good benchmark in which to base any successive improvements. These will be posted at the end of the first full training week.