I’ve been around since 2008 but I haven’t posted in an age so it’s good to be back. I toyed with posting this in the Over 35 forum but it feels a bit more like a beginner topic.
For a little background, I started lifting seriously in 2008 and I’ve just returned to Australia after living in the UK since 2011. When I moved there, I had to leave most of my home gym behind - I have a power rack with lat attachment, Oly bar, plenty of plates, four adjustable dumbbells (with enough plates to load each one up to 52kg), a decent collection of kettlebells up to 40kg, dip belt, and loads of assorted accessories.
I brought the kettlebells and dumbbells to the UK and I’ve been training consistently with them ever since, going as heavy as I could and achieving a semi-decent level of muscularity. Of course, my strength and muscularity is nothing like it would be had I had my rack and barbell (or the money for a gym membership - I’m a starving classical musician).
Now that I’m back in Australia, I’m having my original home gym delivered to my new house from the shed it lived it and I want to get right back into heavy training.
Goal wise, I need to get my form right on the big lifts. I haven’t back squatted or deadlifted a barbell since about 2010, and I’ve probably benched a bar in gyms about 3 or 4 times since then. I want to focus on strength with size coming a close second.
I have two small children who don’t sleep through the night so my sleep is a challenge most of the time. I’d average maybe 4-7 hours/night in two or three patches. I have three or four windows to train each week, slightly dependent on the needs of the children.
My current stats (haven’t tested 1RMs):
Bodyweight ~82kg @18-20%bf
1-arm dumbbell row - 52kg 3 sets of 10
DB bench press - 32kg 4 sets of 8 (getting into position as a solo trainee has killed my progress on this, hence the crap numbers)
Pistol squat holding 16kg kettlebell - 5x5
Parallel dips BWx24, BW+24kg kettlebell - 4x9
Chin ups BWx15, BW+16kg bell 4x5
Double kettlebell clean and press - 32kg 6x6
So you can see it’s a bit of a mixed bag.
Given my goals and the fact I’ve been away from barbell training for so long, I wondered whether SL or SS would be a good place to start again, even though I’m not technically new to weight training? Or is there something else I may have missed? I feel a full body programme is probably best for me in terms of maximising frequency without running myself into the ground.
Thanks in advance for any ideas!