Hey,
Intro:
I am a young man living in Estonia. I am a college student with a Bachelor degree in Electrical Engineering and am currently studying in Bachelor studies for Entrepreneurship and Business Administration.
Properties
Gender: Male
Age: 25
Height: 5'11''
Weight: 81 kg (187 lbs) on 5th of Sept, 2018
1RM-s (April 2018)
Deadlift: 190 kg (419 lbs)
Squat: 140 kg (309 lbs)
Bench Press: 100 kg (220 lbs)
Press: 60 kg (132 lbs)
Bodyfat: Approx. 14-16%
History:
Always done sports. Played floorball for 12 years before started going to gym. Did other stuff here and there (running, few half-marathons, CrossFit, street workout, stupid gym workouts, bodybuilding styile bulking and cutting, different strength programs inconsistently). Started eating healthy, training consistently, and setting different workout goals on different periods from beginning of 2016 (2,5 years semi-serious training till Sept 2018). Never had serious injuries. For the last 3 months, I have done 0 workouts of any kind due to work circumstances.
Now:
Bought my own barbell, plates, bench and squat stands in Sept 2017, so I mostly work out from home. Best investment I have ever done. For the last 6 months I have learned a lot watching Starting Strength Youtube videos. I just bought the book, but haven't had a chance to read it yet. I have never done the actual Starting Strength program, so I thought it is about the time.
Plan:
My plan is to do the Starting Strength Program the way it is intended to be done (otherwise, by definition, it is not the Starting Strength Program). I do not have a problem gaining weight (actually I intend to gain at least 10 kg (20 lbs) if not more). Since I have not done any workouts whatsoever for the last 3 months (June-August), I am a bit de-trained and will start with low weights to build my strength back up with correct technique. I will start with:
Squat: 50 kg (110 lbs)
Bench Press: 40 kg (88 lbs)
Deadlift: 60 kg (132 lbs)
Press: 30 kg (66 lbs)
I will start all lifts un-belted
I will train Mon-Wed-Fri
I intend to do Phase 1 for 4 weeks
Phase 2 for 4 weeks
Phase 3 after that
First few weeks the weights will go higher faster, but eventually all lifts will start increasing by 2,5 kg (5,5 lbs). I plan on purchasing smaller plates as well for micro-loading at some point.
The only extra thing I need to do is jogging on Sundays for 20 minutes. I found that this will keep away exertion headaches, which otherwise start occuring at higher weights and have pushed me back in my training several times for painfully long periods.