End of SSNLP numbers:

Squat: 125 Kg (3x5)
Deadlift: 125 Kg (1x5)
Bench: 97.5 Kg (3x5)
Press: 65 Kg (3x5)
Rows: 90 Kg (3x5)
Powercleans: 60 Kg (5x3)

Age: 30
Height: 5'10''
Weight: 90 Kg
Goals: 2x BW squat/deadlift
1.5 BW bench
1x BW press

I'm looking at running a TM 4 day split of high volume/low intensity - low volume/high intensity as seen in Practical Programming with some minor adjustments. It will start off as written below:

Monday: Press (1x5) Intensity Tuesday: *Squat (5x5) Volume Thursday: Bench (1x5) Intensity Friday: Squat (1x5) Intensity
Bench (5x5) Volume Powerclean (3x5) Press (5x5) Volume Deadlift (1x5) Intensity
Chins (3 x AMRAP) Back extensions (3x10) Pull ups (3 x ARAP) Powercleans/Rows (5x3) (3x8)



I'm starting fairly conservatively in terms of overall volume, but i'm sure this will increase over time as I gain strength.

I'm really starting to enjoy my training now as most injuries/niggles i've sustained during my NLP have subsided. There are still some form issues that i'm constantly working on, but this is always improving

Let the fun begin.....