So here is the rough plan...
My goals are a little vague at the moment and will need refining as training progresses, but the following is what I have in mind.
Power to weight ratio is all important here. Must remind myself to lift explosively. Hoping to achieve 115 kg for reps on the bench press, and I might even aim for a 15-20 reps of BW. Have to be careful due to my lower back issues, although I will like to be able to front squat my BW for 7-10 reps. Sounds weak, but for those that know my history with lower back issues this will be some achievement. Other movements I would like to master are weighted dips and pull-ups. I am also considering looking into my overhead press, which I have to be careful with due to a sometimes angry shoulder.
I always feel better when Im lean. Im not going to fuss over my weigh too much but usually I feel best at 92-94 kg's. I want to return to my previous low body fat %. If I could I would like to add some some size to my quadriceps and shoulders. Important to note that my physique goals are secondary to everything else.
I will be training BJJ 2-3 times a week. I have been training BJJ off and on for about 6 months now. Im still a clueless white belt. I don't think I will ever became a master of the art or win competitions, but my goal here is to be proficient at the art and for self-defence. I don't just want to look like a bad-ass, but I want the skills to kill as well.
I will be alternating practicing handstands and one handed push-ups for 10-15 minutes before every gym session. Aiming to achieve a handstand for 20 seconds and to be able to do 5 reps each hand of one handed push-ups. I will also like to include some sprinting eventually. I am a former soccer player and I was a proficient runner and sprinter. i will concentrate on shorter distances such as the 400m and 100m, as long distance running don't really fit in with my other goals.
Im starting off with a slight modified WS4SB 3-days a week. I have had decent success with t before. Im also a fan of 531 which I may switch to after 3-6 months. Will be in the gym on Monday, Wednesday and Friday mornings. I will ride my bike to and from the gym for at least 2 of these (8 km one way trip). BJJ training is on Tuesday and Thursday evenings, and some Sunday evenings. I suppose Saturday will be my rest day.
I love food and I am particular with what I eat. I have experimented with a few different methods previously and have kind of come up with my own "system". I will be limiting carbs to the pre-workout and post-workout window, and employing a "carb cycling approach". I will also use intermittent fasting on days when I don't train at the gym in the mornings. Im not going to weigh and count my food every day but will most likely eat very similar most days. I am thinking of starting off with 4 decent sized meals a day with no snacking. Weekends I will allow for some "cheat meals".
Lets do this.