I used to log here before, but stopped when I fell off the training wagon. Thats 3 years ago, and now I feel the urge to play with some barbells again. I was never big or strong before, but I am even weaker and smaller now. My goal(s) now is to hit the gym a couple of times each weak and make it a habit. I also want to get back to my previous strength levels and surpass my previous best lifts in not a to distant future (6-12 months). When I get my paycheck in 9-10 days from now, I will buy a gym membership. EDITED: (I got some cash from my father to buy a gym membership, so I start tomorrow).

I have for some weeks done push ups, chin ups/pull ups, bodyweight squats and stretches at home, to prepare my body for weight training.

Some stats:

Country of origin: Norway.

Gender: Male.

Age: 30.

Height: 175cm

Weight: Not shure since I dont have a scale right now, but my guesstimation is 56-58kg (Very light I know)

Education: Masters degree in History (With an emphasis on modern political history and meta-history)

Previous best lifts:

Bench: 72,5kg x 8 reps (@ an bodyweight of 63kg)

Deadlift: 115kg x 1 (Double overhand), 120kg x 1 (mixed grip) (@ an bodyweight of 63kg)

Military Press: 47,5kg x 4, 50kg x 3. (@ an bodyweight of roughly 60kg, give or take)

Squat: 60kg x 8 (If I remember correctly) (Yes I sucked at squat and suck probably even more now)

Long term goals (1-2 years from now):

Bodyweight: 70kg.

Lifts:

Deadlift: 140kg (3 plates) x 1+

Squat: 100kg (2 plates) x 1+

Bench: 100kg (2 plates) x 1+

Press: 60kg (1 plate) x 1+

Training program for the Autumn of 2016:

I used 5/3/1 when I trained previously and I will use it now also.

Template (Cycle 1):

Workout 1:

Squat: 5/3/1

Bench: 5/3/1

Chin ups/Pull ups*: 3 x 5-10 reps

Back raises: 3 x 10

Biceps/Triceps (Optional)

Workout 2:

Deadlift (Semi-sumo): 5/3/1

Press: 5/3/1

DB Rear Delt Rows (Overhand grip, row to chest): 3 x 10

Crunches: 3 x 20

Biceps/Triceps (Optional)

*Chin ups/Pull ups rotation:

Week 1: Underhand grip Chin ups.

Week 2: Neutral grip Chin ups.

Week 3: Pull ups.

Warm up/Every day "training":

Bird dog: 10 reps

Glute bridges: 10 reps

BW Squats: 10 reps

Plank: 10-20 Seconds.

Stretching (ankles, hams, hip flexors, glutes, chest/shoulders, lats)

Progression Autumn 2016:

I will start with very low TM's since I have not trained seriously for 3 years.

Squat & Bench TM's:

Cycle 1: 50kg.

Week 1: 32,5kg x 5, 37,5kg x 5, 42,5kg x 5+

Week 2: 35kg x 3, 40kg x 3, 45kg x 3+

Week 3: 37,5kg x 5, 42,5kg x 3, 47,5kg x 1+

Warm up: 20kg x 5, 25kg x 5, 30kg x 3

Cycle 2: 52,5kg.

Week 1: 35kg x 5, 40kg x 5, 45kg x 5+

Week 2: 37,5kg x 3, 42,5kg x 3, 47,5kg x 3+

Week 3: 40kg x 5, 45kg x 3, 50kg x 1+

Warm up: 20kg x 5, 27,5kg x 5, 32,5kg x 3

Cycle 3: 55kg.

Week 1: 35kg x 5, 42,5kg x 5, 47,5kg x 5+

Week 2: 37,5kg x 3, 45kg x 3, 50kg x 3+

Week 3: 42,5kg x 5, 47,5kg x 3, 52,5kg x 1+

Warm up: 22,5kg x 5, 27,5kg x 5, 32,5kg x 3

Cycle 4: 57,5kg.

Week 1: 37,5kg x 5, 42,5kg x 5, 47,5kg x 5+

Week 2: 40kg x 3, 45kg x 3, 52,5kg x 3+

Week 3: 42,5kg x 5, 47,5kg x 3, 55kg x 1+

Warm up: 22,5kg x 5, 27,5kg x 5, 35kg x 3

Cycle 5: 60kg.

Week 1: 40kg x 5, 45kg x 5, 50kg x 5+

Week 2: 42,5kg x 3, 47,5kg x 3, 55kg x 3+

Week 3: 45kg x 5, 50kg x 3, 57,5kg x 1+

Warm up: 25kg x 5, 30kg x 5, 35kg x 3

Deadlift TM's:

Cycle 1: 75kg.

Week 1: 47,5kg x 5, 55kg x 5, 62,5kg x 5+

Week 2: 52,5kg x 3, 60kg x 3, 67,5kg x 3+

Week 3: 55kg x 5, 62,5kg x 3, 70kg x 1+

Warm up: 30kg x 5, 37,5kg x 5, 45kg x 3

Cycle 2: 77,5kg.

Week 1: 50kg x 5, 57,5kg x 5, 65kg x 5+

Week 2: 55kg x 3, 62,5kg x 3, 70kg x 3+

Week 3: 57,5kg x 5, 65kg x 3, 72,5kg x 1+

Warm up: 30kg x 5, 37,5kg x 5, 47,5kg x 3

Cycle 3: 80kg.

Week 1: 52,5kg x 5, 60kg x 5, 67,5kg x 5+

Week 2: 55kg x 3, 65kg x 3, 72,5kg x 3+

Week 3: 60kg x 5, 67,5kg x 3, 75kg x 1+

Warm up: 32,5kg x 5, 40kg x 5, 47,5kg x 3

Cycle 4: 82,5kg.

Week 1: 52,5kg x 5, 62,5kg x 5, 70kg x 5+

Week 2: 57,5kg x 3, 65kg x 3, 75kg x 3+

Week 3: 62,5kg x 5, 70kg x 3, 77,5kg x 1+

Warm up: 32,5kg x 5, 42,5kg x 5, 50kg x 3

Cycle 5: 85kg.

Week 1: 55kg x 5, 62,5kg x 5, 72,5kg x 5+

Week 2: 60kg x 3, 67,5kg x 3, 77,5kg x 3+

Week 3: 62,5kg x 5, 72,5kg x 3, 80kg x 1+

Warm up: 35kg x 5, 42,5kg x 5, 50kg x 3

Press TM's:

Cycle 1: 30kg.

Week 1: 20kg x 5, 22,5kg x 5, 25kg x 5+

Week 2: 20kg x 3, 25kg x 3, 27,5kg x 3+

Week 3: 22,5kg x 5, 25kg x 3, 27,5kg

Cycle 2: 32,5kg.

Week 1: 20kg x 5, 25kg x 5, 27,5kg x 5+

Week 2: 22,5kg x 3, 25kg x 3, 30kg x 3+

Week 3: 25kg x 5, 27,5kg x 3, 30kg x 1+

Cycle 3: 35kg.

Week 1: 22,5kg x 5, 25kg x 5, 30kg x 5+

Week 2: 25kg x 3, 27,5kg x 3, 32,5kg x 3+

Week 3: 25kg x 5, 30kg x 3, 32,5kg x 1+

Cycle 4: 37,5kg.

Week 1: 25kg x 5, 27,5kg x 5, 32,5kg x 5+

Week 2: 25kg x 3, 30kg x 3, 32,5kg x 3+

Week 3: 27,5kg x 5, 32,5kg x 3, 35kg x 1+

Warm up: 3 x 5 x 20kg.

Cycle 5: 40kg.

Week 1: 25kg x 5, 30kg x 5, 35kg x 5+

Week 2: 27,5kg x 3, 32,5kg x 3, 35kg x 3+

Week 3: 30kg x 5, 35kg x 3, 37,5kg x 1+

Warm up: 3 x 5 x 20kg.

Diet plan (Starting point):

Meal 1: 2,5 dl Oats, 5 dl Whole milk, honey

Meal 2: 300 gram kesam/Quarg and 1-2 bananas or 3-4 Slices with bread.

Meal 3: Dinner (Pizza, Steak, Pasta dishes, Taco dishes etc)

Meal 4: 6 scrambled eggs.

Post-workout: Protein shake or 5 dl chocolate milk and a banana.