Long winded introduction: 39 years old. Been strength training for a little over a year, after about 10 years of mostly triathlon (long course tri since 2013). I've been keeping a log on another site but spend most of my forum time lurking around here, so I'm going to move it over here now. Since last August, I did Novice LP and went from 173 to 226 lbs at 6ft tall, was too fat at 226 (a bit over 20% BF according to my handheld thing) and have been slowly losing and dieting basically since March. I'm currently at 208. I have some back issues which have caused setbacks and restarts and held back my progress while doing LP. It also took me a while to get form issues sorted. I have posted videos on the forum for feedback and more importantly have met in person with SS Coach John Petrizzo a couple of times and feel good about my form.
Starting lifts on 8/22/15:
Squat 165 x 1
Bench 165 x 1
Press 115 x 1
Deadlift 245 x 1
Max Lifts Over the Last Year
Squat 275 x 1; 245 x 3 x 5
Bench 200 x 5
Press 127.5 x 3 x 5
Deadlift 320 x 1, 300 x 5
I've definitely moved backward because of the long stretch of dieting.
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The Program
The program I'm doing is modeled off of suggestions from John (and incorporating some advice/suggestions from a couple of articles written by Andy Baker). I'm treating this as sort of a fresh start because of the dieting, which I'm basically done with now, and starting at weights that are probably lower than they should be, but I'm in no rush. I'm planning to do small amounts of swimbikerun for conditioning, and will participate in short races from time to time because they're fun and I enjoy doing that stuff with my wife.
I'll be doing the following, Mon-Wed-Fri to start:Day 1: Bench; dips; chins
Day 2: Squat; Power Clean
Day 3: Press; chins
Day 4: Front Squat, Deadlift
For the main four lifts, I will be doing one heavy set capping myself at 8 reps. The next time I do it, I will add 5 pounds also capping myself at 8. I will keep adding 5 pounds and capping myself at 8 for as long as I can, until I can only do a triple. At that point, I'll reset the weight back to about 10 pounds heavier than I started and repeat. I'll also do back off sets which may vary, and may add some additional accessories depending on how i feel.
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Week 1/Day 1
Bench Bar x 2 x 10, 135 x 5, *155 x 8*, 135 x 12
Incline Bench 135 x 2 x 12
Dips BW x 3 x 8
Chins BW x 5 x 3
Thanks for reading.