Building Blocks
 

Thanks to the input of the always helpful Fazc, I've decided to start over to prevent this continuing cycle of frustration and niggling injuries which is simply not going to stop until something gets done. As such, we've decided that I'm going back to basics completely and begin as a novice to fill in glaring gaps in my physique. This will hopefully improve conditioning, technique and eventually strength. I will begin like this with weights low enough to ensure my form gets dialled in.

Squat 3x12
Bench 3 x 12
SLDL 3 x 12 - Deads can come in when it's time for lower reps
Strict Press 3 x 12
Chins 3 x max (Can't do 12 chins in a set)
*I may add in 3x12 rows as well. As I have bench and OHP, I probably should have rows to go with the chins and SLDL. Rows are never a bad exercise to add.

The above will be done 3 times a week. Let the games begin!

sounds brutal!!!! cant wait to see how it goes

Let's do this Kuyt. Good luck.

This will be good.

looks like something i am doing.

Git r done.

Done something similair, its great to get back in the heavy game!! Good luck man!

Thanks guys! Boy was I glad I chose my weights relatively wisely today. I figured I was in half decent condition but that got blown out of the water today. Relatively light weights yet this was one of the toughest sessions I've done in ages. Will take a while for the body to adapt.

Squat 60kg - 3 x 12
Bench 50kg - 3 x 12
SLDL 60kg - 3 x 12
BB Row 40kg - 3 x 12
OHP 30kg - 3 x 12
Chins B/W - 5, 5, 3 (13 in total)

Done in just under 40 minutes including warm up sets. Wrecked and felt like throwing up at the end :volk:

So first session on this...

...drop the weight down you fucking hero lol

a lot done in 40mins