Hi all,
New to the forums, just coming back to lifting after 8 weeks away. Got quite ill for a few weeks, then went travelling O/S with the fam for a few weeks...
Quick background on me:
36yo almost.
102kg
184cm
Training for 8 years... best lifts to date are:
Squat - 200kg (2 years ago now)
Bench - 140kg (2018)
Deadlift - 252.5kg (late 2018)
Press - 81kg (late 2018)
Started lifting at age 27. Ridiculously skinny fat, 72kg. My body fat was 23%... Crazy.
Now weigh 102kg with a current bodyfat of no more than 19-20%.
Took a long time, many injuries due to not knowing anything haha, but here we are.
8 weeks off. Never gone more than 2...
After chatting with some coaching mates, they suggested i start back at the beginning, being also that i was coming back injury also when i fell ill, and the the SS NLP was a great template to use.
So figure i'd get on here and detail what I'm doing, and why. Who knows, might help someone else one day.
Exercise selection for this first...cycle?, block?:
Low bar squat.
Slighlty inclined bench.
Deadlift.
Press
Ive completed 2 sessions thus far. All weights shown are in kg, or real numbers ;)
Day 1, workout A.
Squat:
20x8
40x5
50x5
60x5
60x5
60x5
Bench:
20x8
30x5
40x5
45x5
45x5
45x5
45x5
Deadlift:
20x5
60x5
80x5
Ezy curl:
25x8
25x8
25x8
25x8
Day 2, workout b.
Squat:
20x8
40x5
50x5
66x5
66x5
66x5
Larger jumps that typical SSLP due to not exactly being new to this.
Press:
20x8
26x5
26x5
26x5
26x5
26x5
Deadlift:
20x5
60x5
87.5x5
Ezy curl:
30x5
30x5
30x5
30x5
You will notice i'm using 4 sets for pressing movements. Why? Ive typically required more than 9 per week to progress historically is all.