Weight: don't know, but guess it's between 55-60kg.
Education: Master's in History.
Occupation: Between jobs right now, will start as an Academic Librarian (Universitetsbibliotekar in Norwegian) at the University of Bergen (UiB) in August.
All time PR's (Many years ago):
Bench: 72,5kg x 8
Squat: 60kg x 8
DL: 115kg x 1 (Double overhand), 120kg x 1 (Mixed grip)
Press: 47,5kg x 4
Long term goals:
Bench & Squat: 100kg for reps
DL: 140kg for reps
Press: BW for reps
Chin ups: BW x 20 reps
DB Row: 40kg x 10 per arm.
Bodyweight goal: 75kg with abs.
I been having a total hiatus from training since december if one don't count the odd set of Push ups or Chin ups here and there. I'm now 31 years of age and I ought to train for my health and well being, since I am now no longer a youngster. Therefor I have decided to get back into training. Because of my financial situation at the moment, I will not be able to lift weight's untill august, but will start to train at home with BW exercises.
Anyway this is my plan going forward:
End of June and July:
3 days a week
Body weight Circuit (1-5 rounds):
Chin ups: 5 reps
Push ups: 10 reps
BW Squat: 10 reps
Week 1: 1 round.
Week 2: 2 rounds
Week 3: 3 rounds
Week 4: 4 rounds
Week 5: 5 rounds
Purpose: Establish the habit of exercising on a regular basis, increase work capacity, re-establish body awareness, and lay a basic foundation of fitness for the planned strenght training in the fall.
One year of 5's Pro (17 cycles = 52 weeks)
Squat:* 5's Pro
Bench:* 5's Pro
Chin ups: 3x5-10
Back raises: 3x10
*All reps are paused.
DL:* 5's Pro
Press:* 5's Pro
DB Row: 3x10
*All reps are paused.
5's Pro sets & reps:
Week 1: 65% x 5, 75% x 5, 85% x 5
Week 2: 70% x 5, 80% x 5, 90% x 5
Week 3: 75% x 5, 85% x 5, 95% x 5
Warm ups: 40% x 5, 50% x 5, 60% x 5
I'm going to start way too light, to make shure I don't stall for a very long time, and to give me a chance to work on my form. I like doing PR sets, but in the name of laying a good foundation, I am probably better off using one year (17 cycles) to establish good lifting habits.
Starting TM's for the big lifts:
Bench & Squat: 50kg.
I will add 2,5kg on the TM's per cycle, untill I am not able to do 5 solid reps on all sets. I will then reduce the TM with 10% the next cycle and build back up.
I'm looking forward to August.