37, 6 ft 2 in, 195 lbs, haven't picked up a barbell in a year + a few months. Really hungry to get back into in, and want to think about the best way to get back in to the game.
I spent my 20s as a runner. Great conditioning, zero strength. Spend a good chunk of my 30s making up for that, but never got beyond a pretty basic barbell program or got my lifts as high I'd have liked them. I've been struggling to keep up with regular workouts given how busy I am these days, and lately feel like both have been falling off.
My goal right now is to find a plan that can help be reacquire some of that speed and strength and maybe eventually go beyond where I was. At the same time, I need to acknowledge that my time is limited, I'm not going to recover as well as I used to, and that I need a plan I am actually going to do. With all of that in mind, here what I currently have in mind
Monday
Squat / Bench / Chins / Bent dumbbell rows / Back extensions
Tuesday
800m intervals
Wednesday
Recovery/Mobility (stretching, foam rolling, etc)
Thursday
Deadlift / OHP / Chins / Dumbbell lunges / dumbbell bench
Friday
lighter weight / body weight / Core workout
Saturday
Long run
Sunday
Recovery/mobility
I think this gives me everything I am looking for, while still giving me room to grow and add more ambitious steps to the routine if it is going well (for example, adding in power cleans, or replacing the Friday workout with something more aggressive). Even though I designed this to be something I could do consistently, the first month or so is going to be hell - will definitely need to make sure I have at least 9 hours to sleep every night. Curious if anyone has any thoughts or recommendations. If not, I'll just look forward to getting my ass back into gear ASAP.