Just got back from a short holiday, starting this new training plan liberally based on a CT “powerbuilding” program found here on tnation forum. Basically 5 day split each day has a main lift (bench press, squat, press, deadlift, row) trained with a simple double progression, a couple of assistance movements also trained for strength and at the end an hipertrophy circuit (sometimes I will mix in a circuit sometimes I won’t its just 3/4 isolation exercises done to failure, I don’t really keep track of those, maybe I should become more rigid about this part).
Main goals: generally speaking to gain a bit of strength and to look good. Also stay injury free for as long as possible. About 68 kg (150 lbs?) now I’d say quite lean don’t know percentages and 175 cm (I think 5’8" or something). I have very little hands, bone structure and so even if I’m small I don’t hate how I look, but I definetly could benefit from a bit of weight gain.
Just for my ego I’d love to be able to bench press 100 kg next August (just hit 87,5 for a single)
I’m 37 now and Italian. Working in a sport facility as a swim coach.